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.