It's New Years Resolution Time!

      New Years Eve is just around the corner and with it usually comes a new year's resolution. One of the most common (if not the most common) is the resolution to lose weight and get healthy (this was my resolution NYE 2010). If this is on your list for 2012 here are a few things to keep in mind.

1. It is not necessary to change everything at once. Make a list of everything you want to change in your quest to lose weight/become healthy. Keep it handy and add to it as needed. To get started, pick one thing. Work on that until you have it under control. Then move on to the next thing. As you make these changes you will gain momentum and these changes will get easier and easier.

2. Give yourself plenty of time to meet your goal. Studies have shown that when people lose weight slowly they tend to keep it off. Aim for a loss of 1 to 2 pounds per week. It is not uncommon for people to take 1 to 2 years to meet their goals.

3. Find a friend who is looking to make a change as well. It is always helpful to have a partner (or a small group) to keep you on track.

4. Accept that you will fall of the wagon at some point. No one is perfect. You WILL have a setback or two. That doesn't mean that you should give up. Every meal, every workout, every snack, every day is an opportunity. If you have a not-so-great lunch then dinner is your next opportunity to make a step in the right direction. If you have a completely bad day than they next day is your opportunity to get back on track. Being healthy is not about being perfect, it is about constantly re-dedicating yourself to your goal and staying focused on what you are trying to achieve.

5. Any change is difficult at first. Especially one that requires your constant dedication day after day. Accept that this will be difficult in the beginning and know that it will get easier with time. I promise that if you stick with it long enough your healthy choices will become habits and your new lifestyle will feel as comfortable as your old one did.

6. Educate yourself. So often we think we are making good choices just to find out that we ate a 1,200 calorie salad. Read labels, learn which foods are more nutrient dense, and educate yourself on the healthiest ways to prepare food.

7. Believe in yourself. If this is a resolution you have made (and failed at) previously you may be tempted to go into this with a "we will see" attitude, meaning "yeah, I have tried this in the past and I usually fail so we will see if I can do it this time". If you are feeling like this, then you have already failed. Do not accept that negative attitude. Claim your victory. Believe that this time is different and tell people about what you want to achieve. If you go into this with the same attitude and with the same game plan as you have in the past why would you expect a different outcome? There is nothing that cannot be achieved through knowledge, hard work, and self discipline. Make this year different!

A Good Reason To Wine

      So now that you have decided to make healthier choices, what do you do about alcohol? Is there any healthy alcohol option? Does alcohol have a place in a healthy lifestyle? The answer is yes-in moderation.

     If you are looking to switch your choice of potent potable to a healthier option, try red wine. The health benefits of red wine have been reported for nearly 2 centuries. The main ingredient responsible for all the hype is called Resveratrol and it is derived from the grapes from which the wine is made. It is present in white wine as well, but to a lesser degree. This is because it comes from the skin of the grape and in white wine the skin is removed prior to fermentation. So to get the most bang for your buck stick to the reds.

      Resveratrol has been shown in studies to prevent cancer, protect the heart and brain from damage, reduce inflammation, reverse diabetes and obesity, increase good cholesterol, and prevent neurodegenerative diseases such as Parkinson's, Alzheimer's, and other dementias. New research is even suggesting that it may blunt the effects of aging and extend lifespan!

     Now for the fine print: you can only get these health benefits with MODERATE intake of red wine. Which means 2 glasses (of about 5 oz each) for men and 1 glass for women per day.  Intake of more than this will actually have the opposite effect and result in multi organ damage.

     So after a long day at work come home, put your feet up, and enjoy a nice glass of Merlot. Your body deserves it!

   

The above info can be found on mayoclinic.com, MSNBC, and Science Daily.

Healthy (and Yummy) Stuffed Peppers

          I found this recipe on The Biggest Loser website. For those of you who watch the show, these are the peppers that Hanna made. They are super tasty and you know they are easy to prepare if I was able to successfully make them! :) The best part is, aside from a great dish of veggies and lean protein, is that they are only 140 calories each! 

Ingredients
Olive oil spray
1/2 cup minced onion
1 teaspoon minced garlic
1.25 pounds of extra-lean ground turkey
Salt to taste
1 teaspoon garlic powder
1/4 cup low-sodium tomato sauce
1 cup fat-free low-sodium chicken broth, divided
1 tablespoon chopped fresh cilantro or parsley
3 large sweet red bell peppers, washed
1/4 cup reduced-fat shredded cheddar cheese 

Instructions
Pre-heat oven to 400 degrees. Lightly coat a large nonstick skillet with olive oil cooking spray; heat over medium heat. Add onion and garlic to the pan. Saute about 2 minutes, or until softened. Add extra-lean ground turkey to the pan. Season to taste with salt, then add garlic powder and ground cumin. Break meat apart and cook over medium heat for 10 - 12 minutes or until lightly browned, no longer pink, juices are clear and meat reaches an internal temperature of 165° F. Add 1/4 cup of tomato sauce and 1/2 cup chicken broth to the pan. Reduce heat and simmer over low heat for about 5 minutes. Add chopped fresh cilantro or parsley to the turkey mixture. There will be about 2 cups of turkey mixture. 

Cut bell peppers in half lengthwise and remove seeds and stem. Put in baking dish and spoon about 1/3 cup of the turkey mixture into each pepper half. Place all stuffed peppers on a baking dish and pour the rest of the chicken broth in the bottom of the pan. Cover with foil and bake for 35 minutes. When done, sprinkle with cheese before serving. 

Nutritional information (per serving)
Calories 140
Fat calories 20
Total fat 2.5 grams
Saturated fat .5 grams
Cholesterol 35 milligrams
Sodium 150 milligrams
Total carbohydrates 10 grams
Fiber 2 grams
Sugars 5 grams 


Health Benefits: Peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. Peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.

The Amazing Flaxseed!

        Flaxseed is the seed from the flax plant, believed to have originated in Egypt. It is grown in Canada and the North Western United States. It is a good source of Omega 3 fatty acids which have heart healthy effects, lignans which are antioxidants, and fiber which we all know keeps our digestive system healthy. Just 2 tablespoons of flaxseed has as much fiber as 1&1/2 cups of oatmeal and as much lignans as 30 cups of fresh broccoli!
The unique combination of these three elements has the following effect on your health:

-decreases your risk for heart disease
-decreases your risk for cancer, especially prostate, breast, and colon cancers
-decreases your risk of stroke
-boosts fat burning as well as prevents the development of dangerous belly fat which wraps around  the internal organs
- decreases your risk of diabetes by 30%
-lowers blood pressure
-decreases plaque build up in artery walls (atherosclerosis) by 75%
-decreases cholesterol
-relieves constipation
-decreases depression
-regulates heart rhythm
-decreases inflammation in the body
-it may even decrease the intensity and frequency of menopausal hot flashes!

        It just takes 2 to 3 tablespoons of flaxseed a day to get all of these wonderful benefits (if you can't squeeze in 2 to 3 tablespoons, eat what you can-it will still do your body good). So, how do you eat flaxseed?? Well, you can put it in just about anything. You can stir it into yogurt (my fav!), cereals, soup, oatmeal, smoothies, chili, stew, meatloaf, etc. You can also substitute 1/4 to 1/2 cup of flour with flaxseed in breads, muffins, rolls, bagels, pancakes, and waffles. The possibilities are endless!

The fine print:
It is best to eat ground flaxseed as the whole version will pass right through your digestive system intact, which means that your body will not get the benefits.
It is also important to store the flaxseed in the freezer in the opaque package that it came in to prevent oxidation and preserve nutritional potency.
The only warning I came across in my research is that pregnant and breastfeeding mothers should consult their doctor prior to adding flaxseed to their diet.

All information provided here can be found on WebMD and Dr.Oz's Realage.com

Run Like A Mother

      I just finished the book Run Like A Mother by Dimity McDowell and Sarah Bowen Shea. It was such a fun book. I recommend it to runners both new and experienced. Here is low-down:

1. This lighthearted and easy to read book is great for the mom who seldom gets to sit down and read for more than 10 minutes at a time. :) It's appropriately numbered 26 chapters are overall related by the underlying theme of running but unrelated enough to be read with several days, weeks, or even months between them without feeling lost. Lets face it, between mothering and running it may very well take a year to read a whole book. ;)

2. This book is great for a laugh. Not only does this book point out the humor of life through the eyes of a runner but it is also good for some laughs about motherhood as well.

3. Weaved throughout this book you will also find some great tips on shoes, clothes, nutrition, workouts, increasing your speed, and of course running while pregnant and postpartum. These 2 experienced runners freely share what they have learned over the years for the benefit of all. I don't know about you but I would rather learn from someone else's mistakes/trials than make them myself.

4. As a woman who LOVES to run and LOVES to be a mother, what is there not to like about a book that combines the two? There were so many times that I actually laughed out loud reading the anecdotes of these ladies who I swear were writing about my life!

5. If you have a love of running that no one around you seems to understand then you HAVE to read this book. If for no other reason than to know that: A. You are not alone and B. you are not crazy!

6. To top it all off these two swift-footed women also "run" a blog called Another Mother Runner which is chock-full of mother running awesomeness.  The blog even has contests and an online store.
Visit it here at: http://anothermotherrunner.com/.

  My overall impression: this book is a must read for any running mother!

Surviving The Holidays Without Sacrificing Your Health

      Well it's that time of year again. The holidays are here. For most of us this means family parties, work parties, and other holiday social get-togethers that are sure to be full of food, food, food. So how in the heck does one enjoy the holidays without completely falling off the healthy eating wagon? It's not easy and many will give in to temptation promising themselves that they will resume their healthy habits after the New Year. You don't have to be one of them. I have listed below a few tricks to help you survive the holidays with your health and waistline intact.

1. Supercharge your workout- Do an additional 15 or 20 minutes of exercise to burn a few extra calories in preparation for the extra calories you may consume.

2. Offer to bring a dish- and then make it a healthy one. This way you know that at least one dish will be heathy.  If all other dishes are covered in cheese and swimming in grease you can make the majority of your meal your healthy dish.

3.  Never go to a party hungry. If you are hungry there is no way you will be able to resist the appetizers. Avoiding appetizers is a great way to avoid extra calories. Make sure you eat a healthy snack of protein and fiber prior to leaving the house.

4. Avoid alcohol. Alcohol is full of empty calories. If possible avoid it completely. If alcohol is a must for you, try to stick to red wine. It has about 100 calories for 5 ounces which isn't great but it beats the calories in mixed drinks. An added bonus: you will get heart health benefits from the antioxidants in the red wine.

5. Think of this meal as any other meal. Just because it is Thanksgiving does not mean that your body needs twice the serving size that you normally consume at dinner. Keep your turkey to one serving or about the size of the palm of your hand (without the fingers). Do not overload your plate by piling food on top of food. Do not go back for seconds. Do not take 2 or 3 rolls. As you make your plate remind yourself what your "normal" plate of food looks like and stick to that.

6. If you absolutely have to have some of your Aunt Cathy's mashed potatoes and your Uncle Ed's stuffing-go ahead. But limit yourself to just a little bit. By keeping these portion sizes small you can get a taste of your holiday favorites without having to loosen your belt after the meal is over. :)

7. When dessert time comes pick the pumpkin pie. It usually has the least amount of calories and is high in vitamin A. You can skip the whip cream topping to trim a few more calories as well.


Happy Thanksgiving everyone!!

Lettuce V. Spinach

         Lettuce and spinach are not created equal. In fact, it is staggering just how different the two are. Lets take a closer look at what you get with one cup of iceberg lettuce and one cup of spinach.

Nutrient              Lettuce                       Spinach            Importance of  nutrient                                                       

Magnesium         4 mg                           24 mg           Required for proper growth and maintenance of      bones and proper functioning of the nerves and muscles                                                                  

Phosphorus         11mg                          15mg           Required for the formation of bones and teeth, plays an important roll in growth, maintenance, and repair of cells, assists in function of kidneys, regulates heartbeat, and assists in nerve conduction

Potassium            80 mg                         167 mg        Essential for proper function of heart, kidney's, muscles, nerves, and digestive system

Zinc                     .9 mg                           .16 mg         Boosts the immune system, deficiency can cause night blindness, anemia, lethargy, impaired  wound healing, dermatitis, and fetal malformations

Vitamin C           1.6 mg                         8.4 mg          Essential for wound healing and supports immune function

Niacin                  .07 mg                         .217 mg        Vital in cell metabolism

Vitamin B6          .02 mg                        .059 mg        Supports adrenal function and maintains a healthy nervous system

Folate                    17 mg                         58 mg           Helps produce and maintain new cells, needed to make DNA and RNA-the building blocks of cells, prevents anemia, and prevents birth defects

Vitamin A             286 IU                       2,813 IU       Plays an important roll in vision, bone growth, reproduction, and regulates the immune system

Beta Carotene      170 mcg                     1,688 mcg     Is an antioxidant that is converted to Vitamin A in the body and therefore also plays an important roll in vision, bone growth, reproduction, and regulates the immune system.

Lutein                  158  mcg                     3,659 mcg      protects the eye from sun damage

Vitamin E            .1mg                           .61 mg           involved in immune function and protects against free radicals that can cause cancer  

One cup of spinach also:

-contains fiber, calcium, and protein

-exceeds daily requirements for Vitamin K and Vitamin A

-almost meets daily requirements for manganese and folate

-meets 40% of magnesium requirement

-contains 20 different measurable nutrients

-contains cancer fighting antioxidants

-promotes cardiovascular health

-promotes healthy blood pressure

-protects the brain from premature aging and loss of mental capabilities

-decreases inflammation associated arthritis, Alzheimer's Disease, Diabetes, heart disease, and osteoporosis

-Protects from cataracts and macular degeneration

-helps control depression and anxiety

-prevents birth defects

-has just 10 calories for 1 cup fresh spinach and 40 calories for 1 cup cooked spinach

     Clearly spinach has earned it's title as a superfood. By simply exchanging your iceberg lettuce for spinach, you can make a significant impact on your health.

The above info can be found on WedMd, livestrong.com, MedlinePlus, PubMed, MayoClinic, Dr.Weil.com, Merck Manual, and WholeLiving Magazine.

The Salad That Fights Alzheimer's Disease

   In honor of Alzheimer's Disease Awareness month the recipe for November will be Spinach salad with apples and walnuts. What does a salad have to do with Alzheimer's disease you might ask. Well, ground breaking research has shown that a diet high in Folate, Vitamin E, and Omega 3 fatty acids decreases the risk of Alzheimer's Disease by 33%. It just so happens that my favorite salad is rich in all three!

Folate can be found in leafy greens like kale or spinach, black eyed peas, and great northern white beans.

Vitamin E can be found in almonds, hazelnuts, sunflower seeds, sweet potatoes, olive oil, and walnuts.

Omega 3 fatty acids can be found in salmon, sardines, tuna, flaxseed, walnuts, and almonds.

Spinach salad with apples and walnuts

1 bag fresh spinach (about 6 cups)

1 apple of your choosing (I prefer granny smith or red delicious but any will work)

3 Tablespoons of blue cheese crumbles

1/3 cup walnuts

2 tablespoons olive oil

1 tablespoon cider vinegar

1 teaspoon dijon mustard

1. In a small bowl (with a lid), combine oil, vinegar, and mustard. Put on the lid and shake to mix.

2. Lightly coat the spinach with the olive oil, vinegar, dijon dressing.

3. Cut the apple into bit size pieces. Add apple, walnuts, and blue cheese crumbles.

Make 4 servings with approximately 182 calories per serving.

Variations:

1. Instead of apple you can use pears, strawberries, mandarin oranges, ect.

2. If you do not care for plain 'ol walnuts, you can try candied walnuts. Put your walnuts in a microwave safe bowl with a little bit of water and a little bit of sugar.  Microwave them for 6-8 minutes or until the sugar starts to caramelize. Stir several times during cooking. Pour out onto a lightly greased cookie sheet and separate into pieces. Let them sit to cool.

3. If making your own dressing is too much work, I have found a wonderful substitute. Kraft makes a Light Raspberry Vinaigrette dressing that is just as good, and only has 50 calories for 2 tablespoons. The good part is that a little bit of this dressing goes a long way. When I make a single serving portion I can get away with just using 1 tablespoon. :)

Alzheimer's Disease Is Not a Normal Part of Aging, Nor Is It Inevitable.

        Because November is Alzheimer's Disease awareness month I felt it was important to address what we can all do to decrease our risk of Alzheimer's Disease. Alzheimer's is NOT a normal part of aging, nor is it inevitable. There are several lifestyle changes that can significantly decrease your risk for developing this devastating disease.

        Alzheimer's Disease was first discovered by a German Physician named Dr. Alois Alzheimer in 1906. Over the past 105 years researchers have made great strides to further our understanding of this disease. By definition Alzheimer's disease is a progressive, ultimately fatal disorder in which certain types of nerve cells in particular areas of the brain degenerate and die for unknown reasons. This disease first presents as memory deficits and progresses to loss of reasoning ability, loss of judgment, loss of language skills including the ability to read and write and finally progresses to loss of basic care skills such as dressing, toileting, walking, and feeding oneself. At it's most basic level, Alzheimer's disease causes plaques and tangles to form in the brain which block communication between nerve cells and eventually leads to cell death. This cell death is apparent in both the massive shrinkage of the brain and the loss of tissue within the brain-giving the brain a swiss cheese appearance. To see a side by side comparison of the Alzheimer's brain to a healthy brain visit the Alzheimer's Association website and take the brain tour at : http://www.alz.org/brain/01.asp.

          As a physical therapist who works with Alzheimer's patients I am witness to the devastation of this disease on a daily basis. I have seen the sweetest little ladies, who in their former lives were always conscious of proper manners, fade into angry, cussing, combative strangers.  I have seen the tears of children who realize that their parent no longer knows them. I have seen the fear in my patient's eyes as they realize that they don't know who anyone is and have no idea where they are or how they got there.     I have watched as patients that I have grown to love slowly fade away. Eventually the Alzheimer's patient is a mere shell void of any shred of their former self. The effects of this disease are extremely far reaching and absolutely heart breaking.

         If you or someone you love shows any of these 10 warning signs of Alzheimer's disease consult your physician for further assessment.
 10 warning signs of Alzheimer's Disease:
1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words during speaking or writing
7. Misplacing things and losing the ability to retrace your steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood or personality
For more detailed information on the 10 warning signs visit the Alzheimer's Association website at: http://www.alz.org/alzheimers_disease_10_signs_of_alzheimers.asp.

 Risk factors:      
1. Age- Your risk doubles every 5 years after age 65 and after age 85 the risk is nearly 50%. While the majority of patients develop Alzheimer's later in life, it is possible to develop early onset Alzheimer's in your 30's, 40's, or 50's.
2. Family history- Those with a parent, brother, sister, or child with Alzheimer's Disease are more likely to develop the disease. Your risk goes up if more than one of these family members has the disease.
3. Head trauma- Studies have shown a link between repeated head trauma (esp with a loss of consciousness) and Alzheimer's disease.
4. Heart disease- Because the brain relies on one of the most intricate networks of blood vessels in the body for it's supply of blood and oxygen any damage to the heart and/or blood vessels puts you at risk for developing Alzheimer's disease. These include, but are not limited to, high blood pressure, stroke, high cholesterol, and atherosclerosis.
5. Smoking- Smoking doubles the risk of developing Alzheimer's disease.
6. Diabetes- Diabetes doubles the risk of developing Alzheimer's Disease.
7. A diet high in sodium nitrate- Exposure to sodium nitrate, a preservative found in many processed foods such as cheeses, hotdogs, ground beef, bacon, lunch meats, sausage, and beer have been linked to Alzheimer's Disease as well as other dementias, diabetes, fatty liver disease, and obesity. Furthermore, a diet high in fat made the disease causing effects of the sodium nitrate much worse.

Prevention: 
       Overall the best strategy for avoiding Alzheimer's Disease is general healthy aging. Those same lifestyle changes that will keep your body healthy will also keep your brain healthy. More specifically, we should focus on our heart health. Research has shown that by protecting our heart, we protect our brain. There is emerging research that found that some people have the plaques and tangles associated with Alzheimer's Disease, but no symptoms. Researchers believe that this is because these people were free of heart disease. While some risk factors for Alzheimer's Disease are out of our control, there are a lot of things we can do to decrease our overall risk for this disease.

1. Regular exercise- Benefits the brain by increasing blood and oxygen to the brain. Exercise is also an effective way to avoid heart disease and diabetes.
2. Eat a heart healthy diet- This consists of a low fat diet of whole grains, fruits, vegetables, fish, shellfish, nuts, olive oil, and limiting your red meat and processed food consumption. This diet will also decrease your risk of developing diabetes.
3. Avoid sodium nitrate - Become a label reader. Check your label for sodium nitrate and avoid foods that contain it.
4. Don't smoke- Smoking interferes with blood flow and oxygen to the brain and is a major risk factor for heart disease and stroke. If you cannot quit smoking altogether, then I suggest you at least consider cutting back to less than a half a pack per day. The same study that found that smoking doubles your risk for Alzheimer's also found that less than a half a pack per day had no effect on Alzheimer's risk.
5. Maintain a healthy weight- Those who were obese in middle age were twice as likely to develop Alzheimer's disease. Obesity is also a major risk factor for heart disease and diabetes.
6. Maintain strong social connections- Studies have found a link between lifelong involvement in mentally and socially stimulating activities and a decreased risk for Alzheimer's.
7. Pick up a mentally stimulating hobby- Those who participated in mentally stimulating hobbies such as reading, playing games, or playing an instrument had a lower risk for Alzheimer's disease. Researchers believe that this is because new neural connections are formed when we stimulate our brain.

              Alzheimer's Disease is the 6th leading cause of death in the United States. Based on mortality data from 2000-2008 death rates have declined for most major diseases except for Alzheimer's Disease which increased 66%. In the past 30 years Alzheimer's research has made some amazing discoveries. We should all take advantage of what researchers have learned and start being proactive about our health. For more information of Alzheimer's Disease visit the Alzheimer's Association website at www.alz.org.

Information above can be found on The Alzheimer's Association website, US National Library of Medicine, Mayoclinic.com, and Dr.Oz.com.
       

Break Out of Your Lunch Rut!

       Do you often find yourself grabbing a fast food lunch because you don't have the time to plan out and pack a healthy lunch? Do you want to pack a healthy lunch but have no idea what a heathy lunch looks like? Do you eat the same old salad for lunch and are looking to branch out while sticking with your healthy lifestyle? Well here are just a few suggestions of easy, quick, and healthy lunches that anyone can make!

1. Leftovers. Whenever possible, make a little extra when you are cooking your healthy dinner. Then when it is time to put the leftovers into containers just measure out a single serving for your lunch the next day. No extra time required. :)
2. Wrap it up. Wraps are awesome. You can get a whole grain wrap for 60 to 80 calories. Then fill it up with whatever you choose. You can go all veggie and load it up with tomatoes, cucumbers, spinach, green peppers, banana peppers and top it off with a little bit of shredded cheese. You can also throw in some chicken or tuna if you want a little more protein. The sky is the limit!
3. Salad. Salad is a wonderful staple to a healthy lifestyle. But don't limit yourself to iceberg lettuce and ranch dressing. There are so many salad options out there for those who think outside the box. First of all I suggest replacing your iceberg lettuce with spinach. Iceberg lettuce has the least amount of nutrients of all types of lettuce while spinach is a superfood with too many benefits to mention here. Trust me, the trade is well worth it.  Next, try to add walnuts, almonds, or sunflower seeds but watch portion size because while nuts are very healthy, they also tend to be high in calories. You can even add fruit like apples, pears, or mandarine oranges. Try different cheeses such as feta or blue cheese crumbles. Both are full in flavor so you can add a lot of taste but not a lot of calories. A little bit of vinaigrette or even a raspberry vinaigrette dressing is amazing on this type of salad. And like the feta and blue cheese, a little goes a long way so you won't be adding a lot of unwanted calories.
4. Sandwiches. Tons of options here. I suggest whole grain bread if possible. :)
-veggie sandwich with a slice of cheese. Load up on tomatoes, spinach, cucumbers, etc. This is such an easy way to get in a serving or 2 of fresh vegetables.
-tuna salad (light on the mayo!) with tomatoes, spinach, and cucumbers
-mozzarella cheese with sliced tomatoes and basil
-sliced hard boiled egg sandwich with mustard and toasted whole grain bread
-nut butter and banana sandwich. Don't limit yourself to peanut butter. There are so many great nut butters out there. Try sunbutter (sunflower seeds), nutella (hazelnuts), or almond butter for starters. Just be careful to watch serving sizes as nut butters tend to be higher in calories.
5. Quesadillas. Try filling your quesadilla with black beans, salsa, onions, and a little bit of shredded cheddar cheese. Warm it in the microwave and top with fresh tomatoes and a little bit of low fat sour cream.
6. Nut butter and whole grain crackers. It doesn't get much easier than that. :)
7. Fruit and cheese plate. Low fat cheese cubes with fruit of your choice topped off with a side of whole grain bread.
8. Pitas. Again, lots of options here. One option is refried beans, salsa, tomatoes, spinach, onions, a little shredded cheese and a little low fat sour cream. Or you can fill your pita with hummus and your favorite veggies.
9. Shrimp. Just thaw and eat. Super easy, low in calories, and high in nutritional value.
10. Tuna. Tuna is sold in single serving 70 calorie packets. Just throw one in your lunchbox and go!

       No lunch would be complete without sides. Here is list of healthy options to throw in your lunchbox for lunch or a snack.
-fruit-bananas, apples, oranges, peaches, pears, plumbs, cuties, strawberries, blueberries, blackberries, cherries, etc.
-yogurt
-apples and nut butter
-cottage cheese
-1 serving of almonds, walnuts, cashews, etc.
-no sugar added applesauce cup
-low fat cheese sticks
-whole grain fiber bar
-carrot sticks
-cucumbers and tomatoes with a little salad dressing
-tomato slices

These are just a few suggestions. Feel free to leave your favorite healthy lunch or snack choices in the comments section. Happy lunching :)

Water You Doing To Stay Hydrated?

   Water is perhaps the most important nutrient of all. Our bodies are 60% water and require adequate hydration to perform bodily functions such as digestion, waste transportation, and body temperature regulation. Not to mention the fact that without it we would all be goners in a matter of days!

     I am sure you were told at some point in your life that we require 64 oz of water per day in the form of 8-8 oz glasses. It just so happens that there is no scientific basis for the 64 oz rule. In 1945 scientist decided that people should be drinking 1 ml of water for every calorie that they consumed. At the time the average american was eating 1900 calories a day (today's estimates put our average daily calorie intake at 2247- 2700). This 1945 water estimate also did not take into consideration the water we get from the food we eat, which for those who eat a diet high in fruit and vegetables can be considerable. (Watermelon, strawberries, tomatoes, celery, spinach, cucumbers, and broccoli are over 90% water and carrots, oranges, apples, peas, grapes, and potatoes are between 80% to 90% water.) Current schools of thought feel that water needs should be considered on an individual basis depending on activity level (those who do vigorous workouts require more water), diet (those getting water from foods do not need to drink as much water), and basic environment (those working or exercising in a hot environment will have higher water needs). The barometer most sources suggest to monitor your hydration level is the color and smell of your urine ( I know! Who wants to smell their urine?!). If your urine is dark yellow or has a strong odor, then you can assume you are dehydrated.

   Dehydration can be a serious condition. During physical activity it can lead to heat exhaustion and heat stroke which is potentially fatal. Frequent or prolonged mild dehydration increases your risk of heartburn, constipation, kidney stones, and even kidney failure. Symptoms of dehydration are dry mouth and lips, difficulty concentrating, fatigue, increased heart rate, headache, and dizziness. Mild dehydration will also negatively effect your exercise performance (like we need anything making our workout HARDER!). Experts suggest drinking water prior to and during physical activity in accordance with the amount of sweat you produce. They also suggest that post-workout you should consume 16 to 24 oz of water for each pound lost during your workout.

      Mild dehydration will not only slow your metabolism but it seems that drinking water will have a positive impact on your waistline. Studies have shown that people who drank 2 cups of water right before a meal ate between 75 to 90 less calories during that meal. Another study found that adults who drank 8 glasses of water a day burned more calories than those who drank just 4 glasses a day. Overall water drinkers have been found to consume 9% fewer daily calories than non water drinkers and if you prefer ice water you will burn an extra 10 calories a day by consuming 5 to 6 chilly glasses of H2O which over a years time will be a loss of about a pound! How can you beat losing a pound a year by just adding ice to your water!

     So, lets all get out there and start smelling our pee and drinking water, water, water!

*All research found in this post can be found on WebMD, Dr.Oz's Realage, Medscape, CDC.gov, and USDA.gov

14 Easy Ways To Boost Your Energy Levels

          Whether you just feel a bit sluggish from time to time or down right tired everyday, we can all benefit from these easy ways to boost energy.

1. Open the curtains. A burst of sunshine when you wake up activates special cells in your eyes that send a wake up call to your brain's internal clock.
2. Eat your lunch by a sunny window. One study found that 30 minutes in front a sunny window at midday improved scores on alertness tests.
3. Drink water. Allowing your body to get to the point where you are just starting to get thirsty (2.6% decease in hydration levels) can double your feelings of fatigue.
4. DIY massage- Pressure applied to certain areas of the body can boost alertness as much as a small cup of coffee. Try these techniques:
- Rap knuckles a few times on the top of the head
-Pinch the skin between the thumb and first finger
- massage base of the skull
- massage front of the shins
5. Eat a good breakfast- Include eggs, yogurt, almonds, bananas, or avocados in your breakfast. These foods contain tyrosine which helps make the wake up chemicals dopamine and norepinephrine. Studies have shown that people with increased levels of these hormones tend to think more quickly and feel more motivated and energetic.
6. Eat a low fat lunch-  Digesting fat causes the body to release a hormone called cholecystokinin which increases fatigue levels.
7. Increase your magnesium- Magnesium is required for cells to turn the food we eat into useable energy. Incorporate these magnesium rich foods into your diet: whole grains, dark leafy greens, pumpkin seeds, cashews, sesame seeds, and brazil nuts.
8. Eat apples- Apples are rich in quercetin- a plant based phytochemical that has been linked to greater athletic endurance.
9. Eat constantly- Three small meals and 2 healthy snacks a day (every 2 to 3 hours) will keep your blood sugar levels steady throughout the day and prevent the blood sugar dips that exacerbate low energy levels. Avoid refined carbs such as pretzels, cookies, soda, candy, etc which the body burns very fast resulting in a blood sugar nose dive. Instead aim for foods that take longer to digest such as complex carbs like whole grains and fruits paired with protein sources like nuts, cheese, or greek yogurt.
10. Do a midday workout- A recent study showed that workers were less likely to suffer afternoon fatigue on days when they exercised during lunch. The good news is that the type of exercise didn't seem to matter. Whether you walk, run, or just do 10 minutes of stretching, you will reap these benefits. If you can't fit exercise in at midday, exercise at anytime of day will boost overall energy levels. Regular exercise promotes energy in several ways: it increases blood flow which increases oxygen delivery to the tissues, it produces endorphins which can help you feel more energized, and it conditions the body to make optimal use of oxygen and glucose-it's two primary fuel sources. Exercise also promotes deeper sleep and helps you fall asleep faster resulting in higher energy levels.
11. Take a catnap- NASA funded research found that a 10-20 minute power nap boosted the performance of long haul airline pilots by 34% and alertness by 54%.
12. Drink tea- Black, green, and white teas all contain the energizing amino acid L-theanine.
13. Deep breathing- Deep breathing will increase oxygen delivery to the cells which decreases blood pressure and heart rate and improves circulation which will increase energy levels. Dr. Andrew Wiel suggests doing this deep breathing technique 2x a day when feeling low on energy.
-Put the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a woosh sound. Then inhale deeply for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat for a total of 4 breaths.
14. Get a good nights sleep- Aim for 6.5 to 8 hours of seep. No more and no less.

 Happy energizing! :)


The above information can be found on Dr.Oz's realage.com, mayoclinic.com, and Dr.Weil.com.

Sleep Your Way To Good Health

       I feel sorry for sleep. When life gets busy sleep is the first thing we sacrifice. Even though it causes fatigue that makes every other aspect of our life more difficult, we continue to trade sleep hours for productive hours. Does this sound counter productive to anyone else??? What is the cost of this shortsighted trade?              

Chronic sleep loss can result in:
-weight gain-through impaired processing of carbs and appetite stimulation
-high blood pressure
-heart attack
-diabetes
-stroke
-psychiatric problems such as depression
-ADD
-increased perception of pain
-increased inflammation in the body
-impaired memory
-increased irritability and impatience
-inability to concentrate
-moodiness
-irregular heart beat
-decreased performance and alertness
-cognitive impairment
-and impaired immune system

      The National Highway Traffic Safety Administration estimates that each year drowsy driving is responsible for 100,000 auto accidents, 71,000 injuries, and 1,550 deaths. One study even found that reduced sleep is a greater heath risk than smoking, high blood pressure, and heart disease.

     So how many hours of sleep do we need? A lot of sources believe that there is no set number that can be applied to the entire population. However I found several studies that reported the optimal number to be 6 to 8 hours. One study that I found particularly interesting had over 1 million subjects from age 30 to 102 and spanned 6 years. These researchers found that people who get 6-7 hours of sleep a night have a lower mortality rate than those who sleep more than 8 hours. Another reported that people who get 7 to 8 hours a night have a 50% decreased risk of colon cancer, 48% decreased risk of heart attacks, and a 19% decreased risk of stroke than those who sleep less.

     I know that getting adequate sleep will always be a struggle but there are several things you can do to improve your sleep.
- Develop a regular sleep cycle by going to bed and waking up at the same time everyday (yes, this means even on the weekends...sigh)
-Find a bedtime routine that relaxes you and readies you for sleep-such as reading or meditation
-Stop eating 2-3 hours prior to bedtime
-Perform regular daily exercise
-Avoid caffeine and alcohol close to bedtime
-Keep your bedroom between 75 to 54 degrees based on your personal preference
-Sleep in a dark room (or wear a sleep mask) to promote melatonin production which is vital for restful sleep

I challenge you all to make sleep a priority for one month and see how much better you feel!

Happy sleeping! :)

Info for this post can be found on Health.Harvard.edu, Web MD, Sleepfoundation.org, and Health.UCSD. edu.

What In The Heck Is Spaghetti Squash?

         I first heard about spaghetti squash in college. I had absolutely no desire to try it-ever. As a picky eater I just knew that it wasn't for me. Recently, however, a friend told me how much she liked it and suggested that I try it. Since it met both of my requirements (1. It has to be nutritious, light on calories, and free of processed foods-so, overall healthy, and 2. It must be easy to cook because I am an amateur cook at best and have limited time to cook) I decided to give it a whirl! To my great surprise, I LOVED it.


       Health Benefits:  The squash and peppers are full of Carotene which protects against certain cancers, heart disease, cataracts, and macular degeneration. The peppers also have Vitamin A which helps with night vision, and Vitamin C which boosts immunity, protects against heart disease, and helps heal wounds.


*WARNING: Like I said, I am an amateur cook at best...


Ingredients:
1 spaghetti squash
1 onion

1 clove minced garlic
1and 1/2 cups tomatos
1 red pepper
1 green pepper
1 orange pepper
3/4 cup feta cheese
2 tablespoons chopped fresh basil


1. Preheat oven to 350 degrees.
2. Cut squash in half and remove all of the seeds. Place the squash cut side down on lightly greased baking sheet. Bake 30 to 45 minutes or until a sharp knife can be inserted with minimal resistance.
Remove from oven an put aside until it is cool enough to handle.
3. Meanwhile, saute onion, garlic, and peppers in olive oil. Stir in tomatos just long enough to warm them.
4. Use a fork to scrape out the squash and place in a bowl. It will look like angle hair pasta. Toss with vegetables, basil, and feta cheese.  Serve warm.
1/6th of this recipe has 155 guilt free calories. :)
You can also bake the squash as above (just the squash portion of the recipe) and top with your favorite pasta sauce for a low cal way to enjoy spaghetti. I have several friends that LOVE it this way.


Resources: Whole Living Magazine, livestrong.com

Make Your Metabolism Work For You

         I know you all have THAT friend. You know that friend. The one who orders (and eats in it's entirety) an appetizer, a salad, a double bacon cheeseburger and fries, and still has room for dessert all while sitting there in her size 2 jeans. It's enough to make you want to throw your small salad AND the side of dressing at her. ;) I always thought that we were born with our metabolism, destine to be a slave to it. As it turns out, I was wrong. Everyone, regardless of age, weight, or level of physical fitness has the power to boost his or her metabolism. This becomes particularly important as we age. After age 25 the average person's metabolism decreases by 5% to 10% per decade (a total of 30% - 40% in over the course of adulthood). This primarily occurs because Americans tend to become less active as we age. Research shows that people who maintain their physical activity level throughout their lives only see a decrease of .3% per decade (1% to 2% over the course of adulthood)!  Our genes only determine 5% of our metabolic rate. The rest is under our control. Here a few ways to boost your metabolism and keep it going into your 100s!


1. Exercise. Metabolism is like a fire and exercise is like stoking that fire. When the body needs energy to complete a task like biking, running, walking, etc it revs up to burn more calories and provide the body with needed energy. This supercharged metabolism can remain boosted for 2 to 24 hours after the exercise. Resistance training with weights or resistive bands is also important as this boosts your lean muscle mass. Muscle mass burns significantly more calories at rest than fat. For every pound of lean muscle mass the body burns 35 to 50 calories a day just to maintain itself vs 2 calories for every pound of fat. This means that if I am standing next to a woman who is of equal weight but has less muscle than me, just standing there, I am burning more calories than her. Research has also found that adding high intensity intervals to your workout can boost your metabolism by 100 to 200 calories a day. To do this, simply alternate 3 minutes of moderate intensity running or biking with 30 seconds of all out effort and repeat.


2. Eat, Eat, Eat. If exercise is like stoking the fire, then eating is like adding wood to the fire. In order to keep a good fire burning you have to add wood regularly, otherwise your fire dwindles out and dies. Your metabolism is no different. When we go for long periods without eating or skip meals altogether our bodies think we are starving and go into survival mode, slowing our metabolism and storing everything we eat as fat. Conversely, if we eat every 2 to 3 hours our body knows that food is readily available and it burns the food instead of storing it. One study showed that those who ate every 2-3 hours had higher metabolism and less body fat than those who ate 2-3 times per day.


3. Eat smart. The best mini meal to choose is one that includes a lean protein such as eggs, low fat dairy, chicken, or nuts and a high fiber food such as a vegetable. In order to break down protein the body needs to expend 25%- 50% more energy than is required to break down fat or carbs. Fiber is non-digestable, but the body will still try very hard to break it down, burning calories in the process. Plus the vegetables are low in calories and high in nutrients-an added bonus!


4. Don't forget your Omega 3 fatty acids. EPA and DHA found in fish oil supplements have been found to boost metabolism by increasing levels of fat burning enzymes and decreasing levels of fat storing enzymes. Aim for a supplement that has at least 300 mgs of EPA and DHA total.


5. Drink green tea. Green tea has been found to increase calorie burning by 17% for a short period of time after you drink it.


6. Don't forget your H2O. People who drank 8 glasses of water a day had higher metabolisms than those who only drank 4 glasses a day.


7. Watch your calories. Never eat less than 1200 calories a day as this puts your body in starvation mode. See #2 above.


8. Get adequate sleep (6-8 hours a night). Lack of sleep deceases your Basal Metabolic Rate (the number of calories that you burn at rest performing basic necessities such as pumping blood, breathing, etc.).


Remember, this is not "all" or "nothing". If you can't integrate all of these metabolism boosters into your life, do what is practical for you. Every little bit helps! :)


The info above can be found on WebMD and Dr.Oz's realage.com.

I Gotta Have More Cowbell, Baby!

        This past Sunday I ran the inaugural Mo' Cowbell Half Marathon in historic St. Charles, MO. Not only would I say that this was a great race, but more specifically this would be a great race for a first time half marathoner. Here are the details: 
1. The race had a fun theme (who doesn't love the SNL skit that made the cowbell famous!). Check it out here: http://www.funnyordie.com/videos/80a71ef8cb/more-cowbell. Some people we even inspired to don their best cow costumes for the occasion! After the race you had the option to get a complimentary picture taken with a cardboard cutout of a cow and of course there was plenty of the song "Don't Fear the Reaper" by the Blue Oyster Cult. 
2. There was (possibly) a World Record set that morning. The runners packet came complete with a cowbell for all runners and spectators to ring 10 minutes before the start of the race in an effort to break the current World Record of 2055 people ringing 1023 cowbells. 
3. The race shirt was great! Now come on, admit it, you know the shirt is a consideration when picking a race. :) This one was great. All participants received long sleeve New Balance technical shirts with the Mo' Cowbell logo (of course). I don't usually advocate wearing a new shirt for a race but given the 45 degree weather that morning I made an exception (I needed those long sleeves to get me out of the car that morning). To my relief the shirt performed great-my water was wicked and my arms were warm. :) 
4. The course was both scenic and (mostly) flat. The scenery ranged from the river view of Main Street St. Charles, to corn fields, to the quaint New Town neighborhood including around New Town Lake. The constantly changing scenery helped to make the 13.1 miles pass quickly (as quickly as 13.1 miles can pass). Now for the low-down on the hills. Miles 1-9 are pretty darn flat. Mile 10 and definitely mile 11 are hilly and not so much up and down hilly but more like up and up and up hilly. Miles 12 and 13 are your reward as they are mostly downhill or flat giving you a nice opportunity to finish strong. 
5. Record fast race result! I was able to go from the finish line to the Results Tent to find out my official time, pace, rank overall, and rank in my age division. No waiting days for online results here! 
6. With 1500 participants this race is small in comparison to 15,000+ participants in some of the more major races. This is great for the first timer. It means less chaos on what is sure to be a daunting morning. Since this race only has the option of a half marathon (vs those who also offer a full marathon) the day lacked the usual "intensity" that the full marathoners bring to a race. Now, depending on what kind of racer you are, this can be good or bad. Some are invigorated by this intensity (myself included) and some are stressed out by it. Either way, it was no where to be found in this race. I found this race to be enjoyable and fun. 


I can't wait to do it again! :)


For more information check out Mo' Cowbell's official website at www.mocowbellmarathon.com.

Breakfast Is THE Most Important Meal Of The Day-Or Is At Least In The Top 3

             There is a reason why people have always said that breakfast is the most important meal of the day-and that's because it is. Yet, a recent study by the Kellogg company reported that 66% of Americans skip breakfast! While skipping breakfast may seem harmless, there are significant consequences.

-The prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain.
-People who reported skipping breakfast had more risk factors for heart disease than their breakfast eating peers.
-Those who skip breakfast tend to have worse eating habits and are less active than those who do eat breakfast.
-Researchers found that those who didn't eat breakfast had higher insulin levels, increased bad cholesterol, and waists that were 2 inches larger than their breakfast eating peers.
-Skipping breakfast is strongly linked to obesity.
-Skipping meals makes weight control more difficult as meal skippers tend to eat more food than usual at the next meal or nibble on high calorie snacks to keep hunger at bay.
- Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than those who eat the same number of calories in smaller, more frequent meals.

Aside from avoiding all of the above, eating breakfast has the following additional positive effects of your health:
- A healthy breakfast replenishes the glycogen stores that supply your muscles with energy, making any workout you squeeze in easier. (and who in the heck doesn't want a little help with their workout??)
- Children who eat breakfast have been shown to have increased concentration, problem solving ability, mental performance, memory, mood, and recall. They even had higher test scores and were less likely to miss class, be tardy, or report that they were sick. The study I looked at focused on children but I am sure this is also true for adults.

While eating breakfast is a must, keep in mind that you want to keep your calories around 250 as high calorie breakfasts have been shown to result in high calorie lunches and dinners which, of course,  will result in weight gain.

        I know we are all strapped for time in the morning so here is a list of quick and healthy breakfast ideas.
-whole grain toast with peanut butter (or sunbutter for those with allergies).
-yogurt and a piece of fresh fruit
-whole grain cereal with skim milk
-high fiber breakfast bar (look for at least 6 grams of fiber and watch sugar content).
-Rebecca's breakfast sandwich: scrambled egg cooked in the microwave on whole grain toast with low fat cheese and a glass on skim milk
-For those who absolutely have to get a fast food breakfast, subway has several healthy options.

        There are not too many situations where eating actually results in weight loss and weight control. Take advantage of it and eat your breakfast. :)

The above information can be found on WebMD, Mayoclinic.com, Medscape, and Dr.Oz's realage.com.

You Are A Lean, Mean, Running Machine...

         When training your body to do something (like run) it is important to think of your body as a machine (that's right, you are a lean, mean, running machine!).  If you want your machine to perform at it's peak ability, it is imperative that you give it what it needs. You wouldn't put soda in your gas tank and expect your car to run, and your body is no different. In order to maximize your performance (and decrease your perceived difficulty) I suggest you do the following:

1. Hydrate. Hydrate. Hydrate. This is very important. Our Bodies are 60% water and as such our muscles require water to perform at their peak. This means drinking water (or sports drinks mixed with equal parts water) before (especially the day before if you run in the morning), during, and after a run.
2. Eat carbs. The process in which our muscles break down the food we eat for energy is complicated. On it's most basic level our muscles use glycogen and glucose (which we get from the carbs we eat) to fuel our workouts. I am not saying that you need to carb load prior to every run (however, I am a proponent of carb loading prior to a long run or race) but I would make sure that carbs are represented at the meal prior to your run (Sweet! A reason to eat carbs guilt free!). Keep in mind that for morning runners this may be dinner the night prior.
3. Make your post run meal a combination of carbs and protein. The carbs will replenish the glycogen and glucose that you just depleted and the protein is necessary to build muscle.
4. Get good technical running shoes. It is imperative that your shoes provide you with the support your feet need (this becomes more important as your mileage increases). Lack of support can manifest as aches and pains in any or all weight bearing joints or possibly blisters. Good shoes are an important part of injury prevention.

       It is also a good idea to journal details of your runs in your running log. Include as many details as possible. Things like what you ate, drank, how much sleep you had, time of day, and difficulty level of your run that day. Over time you should start to see a pattern which will tell you specifics about your lean, mean, running machine and what factors produce the best results. Then all you have to do is focus on what goes into a great run and repeat, repeat, repeat!

Is The Fountain Of Youth Overflowing With Green Tea?

     Green tea may just be the most amazing beverage on the planet. It can literally add years to your life (more on that later). It is chock-full of Catechins, a potent antioxidant that is responsible for these  numerous health benefits:

-Promotes weight loss and specifically targets belly fat
-decreases risk of cancer specifically skin, breast, lung (by 18%), esophageal, bladder, stomach, prostate, pancreatic, and colorectal cancers
-decreases the risk of cognitive changes as seen in Alzheimer's Disease and Parkinson's Disease by 50%!
-decreases risk of heart disease
-deceases atherosclerosis
-decreases risk of blood clots
-decreases cholesterol
-prevents diabetes
-prevents stroke
-deceases risk of liver disease including liver cancer, cirrhosis, and fatty liver disease
-improves artery function
-improves energy
-fights inflammation associated with Osteoarthritis as well as Rheumatoid Arthritis
-decreases wrinkles
-decreases risk of glaucoma, cataracts, and macular degeneration
-decreases depression in those aged 70+ (I would imagine this to be true for other age groups as well but the study I looked at targeted the 70+ crowd)
-lowers risk for high blood pressure by 46% to 65%
-decreases the risk of re-occurance of breast cancer in stage I and stage II patients
- and new research suggests that it may even help treat uterine fibroids

         Perhaps the most amazing finding is it's ability to add years to your life. One study found that people who drank 3 or more cups of green tea a day showed 5 less years of aging in their telomeres. What in the heck is a telomere? It is the DNA end caps on each of our cells (think shoe lace tips). As the body repairs cell damage (which is common with aging) these end caps get smaller until they finally reach critical length, which means that they are too short to replicate, resulting in cell death. As our cells die, we die. The theory is that since the green tea fights all of the diseases listed above, the cells do not have to perform as much cellular repair resulting in longer telomeres and longer lives.

          So how much green tea do we need to drink to garner the most health benefits? The studies I looked at evaluated differing amounts. Here is a quick list:
10 oz a day: fights plaque build up in arteries and decreases risk of stroke
2 cups a day: inhibits cancer growth, decreases risk for dementia and cognitive problems
3 cups: decreases depression, preserves telomeres
7 cups: promotes weight loss and targets belly fat
Across the board, the studies did agree on one thing-that the more green tea you drink, the more benefit you get. So, it's up to you-10 oz or 10 cups-it's all good for you.

         In order to maximize your green tea benefit I suggest the following:
-Allow tea to steep for at least 3 to 5 minutes to bring out the catechins
-Drink freshly brewed as the catechins lose potency as the tea sits
-Avoid decaffeinated, bottled ready to drink, and instant teas as these have less catechins
-Tea can impede the absorption of iron from fruits and vegetables. Add lemon or drink between meals to counteract this.

        At a cost of just pennies a cup and just minutes to make, good health doesn't get much easier than that!  Bottoms up! :)

Research for this post found on WebMD, Dr.Oz's Realage.com, Health.Harvard.edu, and Medscape

Meet Gladys Burrill

         This is the amazing Gladys Burrill. On December 12th, 2010 this amazing little lady set the new World Record for the oldest women to complete a marathon (all 26.2 miles of it) at the astounding age of 92! Breaking the previous record held by Jenny Wood-Allen of Scotland who completed the London Marathon in 2002 at the age of 90. She has earned the nickname "Gladyator" by power walking/jogging 5 of the last 7 Honolulu Marathons. She missed 2008 due to the death of her husband days earlier and had to drop out of the 2009 race after a stomach bug sidelined her halfway though the race. She completed the 2010 race in 9 hours and 53 minutes which is a 22:38 pace. I don't know many 92 year olds that can walk 1 mile in 22 minutes (and as a Physical Therapist I know A LOT of 92 year olds) much less 26.2 of them! Shoot, I know some 30 year olds that would complain at that pace. 

       Gladys leads a very active life.  Prior to becoming a marathoner at the age of 86, Gladys was a mutli-engine aircraft pilot, mountain climber, desert hiker, and horseback rider. Even when she is not in training she walks about 45 miles a week. 

        Her advice for others wanting to live a long and healthy life: "Just get out there and walk or run. I like walking because you can stop and smell the roses, but it's a rarity that I stop." She attributes her success as a marathoner to her positive attitude. "It's so important to think positive. It's easy to get discouraged and be negative. It makes such a difference in how you feel and your outlook on everything."

Watch out Gladys! I just might break your record in 62 years! :) 

The Biggest Loser? Yes, Please.

         I would not call myself a reality TV fan. In fact the only time I actually watch TV is while I am on the treadmill every morning. (I will forever be indebted to the inventor of the DVR for saving me from 4am programming and my certain death from sheer boredom.) However, my favorite show to watch while I am hoofing it is The Biggest Loser. I encourage anyone who has an interest in losing weight to watch this show. Here are a few reason why:

1. This show is about people making the commitment to themselves to lead healthier lives. They are not losing weight by trying every fad diet out there. They are doing it through good old fashion exercise and healthy eating which has been proven to be the most effective way to achieve long term weight loss and weight management.

2. In the beginning, the contestants are in such a dire position that some may think they are beyond help. Yet, time and time again they prove that with the right attitude, hard work, and self-discipline anything is possible. Many start out on numerous medications for high blood pressure, diabetes, high cholesterol, etc and are able to ween off of these medications by adopting a healthy lifestyle further proving what a substantial and detrimental effect that excess weight has on our health.

3. This show is a dose of weekly motivation. As you see the amazing transformations I encourage you to imagine your own transformation. The sky is the limit. Napoleon Hill said "Whatever the mind of man (or woman ;) ) can conceive and believe, it can achieve." Last season's winners (Olivia and Hannah) started out at 261 pounds and 248 pounds and shrunk themselves to 132 pounds and 128 pounds respectively. If they can do it, why can't you?

Read more about Olivia and Hannah at:

http://www.prevention.com/health/weight-loss/diets-getting-started/biggest-loser-weight-loss-success-story-olivia-ward/article/df4a051edc800310VgnVCM10000030281eac

and http://www.prevention.com/health/weight-loss/diets-getting-started/biggest-loser-weight-loss-success-story-hannah-curlee/article/11dc051edc800310VgnVCM10000030281eac____

4. These contestants prove that size is not a determining factor of whether someone can exercise. I watched a 500 pound man run a 5K. If he can do it at 500 pounds, what is stopping you?

Now, I do not recommend sitting in front of the TV with a spoon and a carton of cookies 'n cream to watch the biggest loser, but you can do a routine of floor exercises or run or walk on a treadmill while you watch! Let this show motivate you right into some weight loss of your own.

Don't miss the season premier Sept 20th at 7pm central on NBC!

Calorie Counting 21st Century Style

   Tracking calories and exercise can be tedious and down right annoying. It is, however, a very effective way to lose weight (as well as maintain weight). Old fashion pen and paper will work but it is not nearly as fun as such websites as Sparkpeople and My Fitness Pal. Both of which are free to use and both of which come with free smartphone apps (a must for anyone who eats outside the confines of their home- hermits need not look into this option ;)). I have used both and my preference is My Fitness Pal so I will speak in depth about this site. I recommend that you check out both (or more), however, to find one that meets your individual needs.
 
    Basically, this is how My Fitness Pal works: You set up your profile by answering a few simple questions. You tell them your current weight and your goal weight and the program tells you how many calories you should be consuming. This site has an enormous databank of nutritional stats on millions of foods. You just input what you eat and it calculates your calories. If you are using the smartphone app you can even input your calories by scanning the barcode on the package! The top of your homepage has a running tally of how many calories you have left for the day for quick reference. When you put in your daily exercise the program will calculate your calories burned based on your current weight (heavier people will burn more calories when they exercise). These exercise calories will then be calculated into your daily calories as extra calories earned through exercise. Meaning that if you know that you will be going over your allotted calories (lets say for a much needed date night complete with a bit of wine at dinner- or maybe you skip dinner altogether and just want to down a bottle a wine single handedly) you can do more exercise that day so that you can stay within your calorie limits. It also has the option to find your friends (who are also on My Fitness Pal) in a Facebook-like feature where you can give support and congrats to one another (or commiserate together after a particularly difficult calorie day). Under the "Tools" tab you will find a BMI calculator which will help you determine what a healthy BMI is for your height giving you an idea what a healthy weight is for you. For those looking to connect with other "losers" there is an entire community of message boards under the "Community" tab. Perhaps the best feature of all is that at the end of the day you click on "complete this entry" and the program with tell you "if everyday were like today in 5 weeks you would weigh ____". There is nothing more gratifying (and motivating) after a day of exercise and calorie cutting than seeing how much your hard work will pay off in the long run!

For your convenience I have included a link to My Fitness Pal in my Best.Links.Ever. section.