New Year, New You---Sugar Free!!

Okay, still working out the kinks in the video-making business, but I decided if I'm ever going to get anything out, I can't wait until it meets all my standards, which would be pretty close to perfection:((

So, with that in mind, I finally just did it---Got out there what I wanted to say!! Heck, I enjoy a ton of You Tube videos, most far from professional. In fact, I like the simple, homemade, imperfect aspect best---They're a major source of inspiration and intrigue for further food and fitness studies! Hope you feel the same:)))

Master The Plank And Jumpstart Your Fitness New Year

The plank is surprisingly one

of the best total-body exercises around.

When done correctly, the plank engages over 70% of your major muscle groups, including arms, shoulders, back, abdominal, glutes, and quads. The rectus abdominis and transverse abdominis, forming your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises. Stabilizer muscles also worked during a plank include abdominal obliques, pectorals, the serratus, quadriceps, sartorius and tensor fasciae latae. Such all-over conditioning and the do-anywhere, equipment-free convenience aspect of planks has fueled the rising popularity of this exercise over the past few years, moving planks from the training rooms of major sports teams into the repertoire of personal trainers and fitness instructors everywhere.

"The plank gained such rapid favor in the fitness community because it did such a good job training the abdominals for what the body needs them to do, explains Dr. Glenn Wright, an associate professor of exercise science at the University of Wisconsin, La Crosse. 'A lot of strength trainers realized that the main function of the abs is to stop, not start, motion, and the plank came out of what the abs are asked to do—resist the spine from moving, such as when fighting off an opponent, and strengthening the lower back.'” (Source)

The move can best be described as a static, isometric, full-body hold whose origin has roots in both Pilates and yoga. Planks improve balance and stability, especially when variations (such as lifting one arm and/or leg and side planks) are incorporated and could rightly be called the foundation of all functional fitness "moves." Dr. Wright contends the move comes in ahead of sit-ups for abdominal conditioning, as sit-ups involve an unnatural flattening of the spine in to the floor, while planks encourage natural spinal alignment.  Dr. Mike Bracko, a sports physiologist, ACSM Fellow and director of the Institute for Hockey Research in Calgary, agrees the move is safer than sit ups because they use “neutral spine loading and not trunk flexion—as in sit-ups"

Source: Core Concepts Chicago

Source: Yoga Magazine

Not only should planks become a part of a regular exercise program, they serve as a useful assessment tool for fitness professionals. Beginners with poor core/abdominal strength will have trouble holding for more than 15-20 seconds a forearm plank with proper form (posterior silhouette in good alignment--glutes no higher than shoulders and anterior hip line no lower than the heels of the feet).  I always include planks in my periodic client assessments with an eventual hold goal of 60 seconds, barring any contraindications.

Source: Power Fit USA

Here's a well-done pictorial demonstrating a few of the variations I use with both PT clients and fitness-class participants.. In addition to those demonstrated in the pictorial, I often add these:

• Extended holds (up to 90 seconds) with or without a barbell plate resting on the mid-back (this is an advanced version reserved for very fit clients with no lumbar issues).
• "Rocks" (starting from a standard plank, rock back and forth on the toes, moving out over the forearms and hands and then back as far as the heels can press)
• In addition to the side plank "hip dip" demonstrated in the pictorial above, I include a side to side hip dip. From a standard forearm plank twist slightly to one side, dropping the bottom hip to the floor. Alternate side to side, returning to the face-down plank momentarily between each rep.
• Add difficulty by performing planks with a suspension trainer or stability ball.
• Add movement such as hopping feet apart and together (I call these "plank jacks") or moving up from forearms/elbows to hands and then back down again (I cue these "elbow, elbow, hand, hand").

Although the vast majority of fitness professionals consider planks hard to beat for both core and overall strength and a move that can be easily incorporated into a training program at any fitness level, there are some who harbor reservations:

"While planks are universally respected in the field of exercise science, some people cite reasons for why there may be better alternatives. Dr. Wayne Westcott, instructor of exercise science at Quincy College and co-author of ACE’s Guide to Youth Strength Training, says, 'I'm not against planks, but I feel that they don’t work the abs in the most advantageous way and have multiple drawbacks. To build muscle strength,' Westcott explains, 'you need to activate the muscle to near fatigue, within the anaerobic energy system, which typically takes 60 to 90 seconds. Any exercise that takes longer (including planks held beyond that range) doesn’t address muscle strength or size.' And, because planks are isometric and have limited range, Westcott argues that they don’t provide the universally recommended full range of motion. Plus, 'some populations shouldn't do isometric exercises because they raise blood pressure,' cautions Westcott. 'They also put tremendous pressure on your lumbar spine.'" (source)

Even considering these valid concerns, in most cases planks are an exceptionally safe and effective exercise that remain under rated and under utilized in fitness programs. Add planks to your workout now, incorporating good form and adding difficulty as your fitness level improves, and reap the benefit of a strong core in your everyday life.


This little guy has the right idea

Starting young!!!! (source)

The Humble Egg

Make this wonder food a regular part of your diet!!

The egg presents us a whole lot in a little package, making this power food a staple that should be eaten often, even daily. 

One large egg contains:

71 calories (44 from fat--that's about 5 g, with 2 g being saturated)
211 g of brain-loving cholesterol!! Yes, that's right, our brain needs plenty of cholesterol for fabulous function all our life. (The full scoop is a post for another day, but read here for some advice on eggs and brain health.) The marvelous egg also provides 6 g protein,  0 carbs, and 0 sugars. 

But that's not all . . .

Eggs are a wonderful source of folic acid (23.5 mcg), which is necessary for cell development (take note mothers-to-be, you have some huge cell development going on in there:)). Choline is one of the newest nutrients to be added to the list of required nutrients by the National Academy of Sciences (in 1998) and one egg has 35% of our established daily need. Each of our cells needs choline to keep its proper shape and permeability so that nutrients pass in while toxins and wastes pass out. 

All eggs are not "created" equal (Notwithstanding the whole "What came first?" question:))

Farm-fresh eggs from free-foraging pastured hens---no supplemental feeding at all--are optimal. A study published by Mother Earth News found that compared to commercially-produced eggs, pastured eggs:
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene

Source: Cascade Creek Farm

How to prepare your eggs for an optimal balance of nutrients

Rocky Balboa may not have been the first . . .

 

But he certainly helped launch a fad that many gym rats still adhere to today. The only problem is many raw egg devotees discard many or all of the yolks thinking they are avoiding the "dangerous" cholesterol. But are eating only whites the best way to maximize eggs' nutritional benefits? It turns out the answer is NO! 

The raw yolk contains biotin, a very important co-enzyme and B vitamin. Discarding the yolk will not only deprive you of some egg-cellent brain power but could lead to biotin deficiency. Symptoms include hair loss, rash around the eyes, nose, mouth, and genital area and even depression, lethargy, and numbness and tingling of the extremities. 

While it's true that the egg white contains a protein that bonds with biotin and renders it essentially unabsorbable, gently cooking the white deactivates this protein while persevering as much of the other valuable proteins in the egg whites as possible. Some advocates of eating (safely-raised, organic) raw eggs maintain that the biotin content in the yolk is plenty high to make up for the binding of some of it when whites are left raw. One thing's for sure eating only raw whites and discarding the yolk will most certainly help lead to a biotin deficiency if you aren't careful to supplement. 

Visit Simply Recipes for step-by-step instructions for the perfect poached egg!

If you can't get eggs from a local source (free-foraging chickens) or you just can't stomach the idea of raw in any case, your best bet is to cook your eggs over light or medium. Poaching is also ideal. 

A beautiful poached egg presentation from Sprouted Kitchen

A wonderful breakfast bowl from Sweet Olive Bakery and Cafe

Tuna To The Rescue!

 

Long morning of pre-Christmas errands. Hungry. Eat out? 

Hmmm . . . Would be expensive 

and not as nutritious as home cooking.

                     

So I resisted and ten minutes after I got home 

had this on the table. 

Okay. I admit this recipe is a bit of a throw-back to the 1960s or early 70s. Some of you closer to my age will
remember . . . You know, the decade when moms did some pretty crazy things with canned tuna.

 

You can't really blame homemakers of that decade for their weird experimentation. Pre-packaged convenience foods of all kinds were experiencing a surge in popularity nearly 20 years after the initial flood had hit supermarket shelves----in most cases straight from military commissaries.

Consumption of canned tuna soared in the years after the two world wars---when it had first been introduced on a wide scale, providing a high-protein, portable and convenient food for soldiers in the field. By 1954 the world’s largest tuna producer and consumer was the United States. Back then the standard can contained seven ounces of tuna. In the 70's most major producers reduced their can size to 6 ounces---prices moving in the opposite direction, of course!! And by 2010 major tuna fish companies had quietly downsized cans from six to five ounces.

Even though those interesting congealed creations may not appeal to today's fastidious foodies, don't throw out the tuna with the gelatin molds just yet!! Wild-caught and properly canned tuna is still one of the highest quality convenience foods around. And, notwithstanding shrinking cans, it's a great value. A 3-ounce serving contains a whopping 25 grams of protein, 1,300 mg of omega-3s, an impressive amount of vitamin D and is a good source of selenium.

I always keep canned tuna in the pantry. It's just so easy and versatile. And, I'm not ashamed to admit I make my tuna salad pretty much the same way my mom did (does). Why not? It tastes great! And as mom's learned more about healthy food choices, she's come on board with a few upgrades herself, using organic ingredients, adding in more fresh, raw veggies, and being a bit more adventurous with the seasonings.

Other than substituting a cream cheese/yogurt combo for the mayo (I was out, but I prefer mayo---these replacements yielded results a bit too rich and tangy) this is what I include most of the time. (Not pictured: onion and a good quality relish--I experiment with ethnic varieties a lot.)

I mash egg yolks in with the wet ingredients and mix the chopped egg whites in with the veggies and tuna.

Here are some ways I've gotten adventurous with the can myself---a lot prettier than my standard mix!

Source: Nugget Markets. Recipe HERE

Source: Good Food. Recipe HERE

Source: Simply Quinoa. Recipe HERE

Don't you wonder if people in the future will look back at these recipes as funny and unappetizing!! Surely not!!! You think . . . ? Maybe . . . ? NO!  Certainly these are timeless! Hmmm . . . but don't we always say that about interior design, architecture, hair and clothing styles . . .

Shopping Day

Grocery shopping's not a chore but a treat 

at my favorite co-op grocery!

For twenty years I've been driving an hour away for shopping at a wonderful coop grocery. When my oldest four kids were little doorsteps it wouldn't be unusual for me to be "wearing" my youngest baby, have the three year old in the proper toddler-seat space in the cart, the five year old crammed among the groceries in the main compartment of the cart, and the seven year old "helping" push the cart.

Things have changed a lot now that it's just me and my fifth and youngest doing the shopping. We don't go as often (maybe twice a month) and it's a lot less chaotic (notice, I did not say more fun---sure miss those crazy days!!) We usually go hungry and start out at the wonderful hot bar and deli, linger over coffee (and a special "treat' drink for my daughter) and linger some more as we peruse the aisles reading labels, taking advantage of specials, and generally enjoying ourselves thoroughly!

Hmmm . . .which one? Love both brands but I steer clear of lowfat, so Kalona wins!! Delicious!!

I stock up on things I can't find (at affordable prices, at least) closer to home. And this time, with Christmas only days away, I brought my gift-list along. I love giving friends and family "usable" healthy items for holidays and birthdays, even as wedding or baby shower presents---Always trying to encourage good eating habits and introduce natural health and beauty products, even through gift-giving!

 

 

Not giving this delicacy for a gift. No, not even to my pets:))

Another "delicacy" not available closer to home. Thanks for bringing back the original formula GT!!

Hope that you have an awesome grocery nearby that makes your shopping a happy and healthy experience!!! 

Get Fit While You Sit

Whether you're a 9-5 executive or a busy blogger-mom, 

chances are this has become a tired asana:

In fact hours of sitting at a desk is not only uncomfortable, it's detrimental to health and longevity.  Standard chairs simply don't provide for enough movement. The pelvis is in a "locked-down" position, while the back and upper legs are also held in an unnaturally rigid posture.

A study by the Department of Exercise Science, Arnold School of Public Health, University of South Carolina found that sitting more than six hours a day increases your risk of heart disease alone by up to 64%. Other studies have turned up similar increases for other diseases, such as stroke and cancer high blood pressure, diabetes, and elevated cholesterol. These dire correlations make sense when you consider the way prolonged sitting impacts almost every system in the body. When we are sitting we are not--uh hum--moving, or at least not very much. And movement is essential for optimum functioning of almost all our body's systems.

For example, when we sit brain function slows in response to a less energetic movement of oxygen and fresh blood. Sluggish blood flow can also give fatty acids more time to clog the heart and lead to a host of circulation problems, usually manifesting in the extremities. Of course, it's no surprise that lengthy periods of siting are not healthy for the skeletal system, often resulting in strained neck, tight back and disk damage. If all that weren't enough, excessive sitting also predisposes one to obesity and muscle degeneration.

The obvious option--standing up and moving around a bit--is the best solution and should be employed first and foremost. 10-12 minutes of standing for every hour of sitting is a good rule of thumb. A few companies (mostly in the high-tech world) have taken that recommendation even further:

Standing desks have been spotted at Google, Facebook, Twitter, AOL, and AT&T, to name a few. But sometimes constant standing can be almost as bad (back issues and pooling blood) and it's certainly not always practical or productive.

For those times an exercise (or stability) ball proves a novel and very effective alternative!

 

 

Office ball photos from: Home Design Game

When you sit on a movable (unstable) surface your body has to make numerous and constant adjustments. Your spine is forced into alignment. Your core is held firm while the pelvis rotates and twists in minute circles. The soles of your feet roll back and forth and side to side. You can actually push backwards or forwards and roll to reach the phone or pencil. And when someone knocks on the door behind you, the torso turns into a most lovely Ardha Matsyendrasan.


But ball chairs shouldn't be reserved for grown-ups!  The concept works beautifully in the classroom and home school as well! It's becoming increasingly common to see an entire roomful of students peacefully bobbing and swaying on colorful, custom-inflated balls, quietly focused on their work.

In an article published at TheAlternativePress.com, G. Chang details several outstanding advantages of nixing chairs in favor of fitness balls:

Brain research has shown that there is a link between movement and positive academic performance. Sitting on balls makes a student sit up straighter which increases blood flow to the brain and all parts of the body. Combining movement and increasing blood flow should result in the ability to stay on task throughout the day and thus, increase academic learning. According to Roland Katz, an ADHD expert, students with ADHD need to “fidget to focus”. Stability balls allow such movement in a controlled manner without disturbance in the classroom. Proper posture at a young age is important because this is when their bodies are growing the most. When a child has poor posture, they are increasing their chances of developing spinal deformities like scoliosis, kyphosis, and lordosis. Using a stability ball decreases a child's chance of developing these deformities by forcing them to maintain good posture. Students are measured to fit the appropriate size stability ball based on their height and other body dimensions such that the knees are slightly lower than the hips. Furthermore, the use of stability balls should help students become more physically fit because core muscles are engaged and strengthened.

Adult and child alike have much to gain by adopting this legless chair!! Who couldn't use increased circulation, leading to increased brain function and, hence, higher productivity!?!

You will feel more energetic, burn more calories, and tone your muscles as you accomplish a mini-workout all through the day!!!

Here's my own version----makes blogging a breeze:)))

Light Pollution In The Bedroom

Melatonin is an important hormone produced by our bodies in response to darkness. Lack of sufficient darkness in our sleep environment means lack of sufficient melatonin which can cause a host of problems and even contribute to the formation of life-threatening diseases.

Researchers at Fujian Medical University compared the sleep quality of patients under normal hospital conditions to that of patients who had been provided eye masks and ear plugs. The patients who experienced the quieter, darker environment had more REM time, shorter REM latency, less arousal, and elevated melatonin levels.

But of more concern than the obvious detrimental effects of poor sleep quality, such as fatigue, and inability to concentrate, are the disease processes that appear to be correlated to insufficient melatonin production. Melatonin regulates the reproduction system and low levels of the hormone have been linked to higher incidences of breast and uterine cancers. Elevated rates of male cancers, such as prostate, also appear in subjects with lowered melatonin levels. In addition, low melatonin levels appear to suppress general immune function and hamper proper glucose metabolism, implicating poor production of the hormone in a host of conditions ranging from premature aging to diabetes.

To ensure adequate melatonin production refrain from using computers or watching television a half hour or so before bedtime in order to calm the body's systems and prime it for quality sleep. Make sure your room is quiet and as dark as possible. Use room darkening shades, and power off or cover all the little green and red lights glowing from the monitors, adapters, and chargers planted all over your bedroom. Even your alarm clock could be considered damaging light pollution; turn it face down or cover with a cloth.

If if you must sleep during the day or a completely darkened room is not possible consider using a sleep mask over your eyes. Many varieties are available. Look for brands made with natural/organic fabrics and fillers. Natura Organic carries some cute, organic masks that would make great gifts as well!

These can be stored in the freezer for reducing puffiness! Source: Sew Mama Sew

If you're handy on a sewing machine, here's an easy pattern for making beautiful eye masks filled with organic rice or buckwheat and infused with soothing essential oils

Another cute homemade version. Source: The Good Weekly

Put your mask in a convenient place close by your bed so you're sure to grab it every night and create a great new habit for a healthier you!~!

Source: Trinkets In Bloom

It's What I Had for Lunch Because It's What I Had!

Home alone. Nobody else to please. Feeling the need to keep it mostly healthy. Here's what came together:

Organic broccoli, sauteed gently in lots of grass-fed butter. A generous handful of broccoli sprouts. A tablespoon or so of my soaked-then-dehydrated raw sunflower seeds.

 

Organic sweet potato medallions, roasted with onion and poblano peppers, sprinkled with plenty of coarsely-ground pepper, Celtic salt, a bit of cayenne, and an even smaller bit of maple syrup.

And for dessert . . . 

 

The rest of my morning "fix," a bit of peanut butter and four dark chocolate-covered almonds. 

Random? Yes! Yummy all!

How Powerful Is your Posterior?

Sorry! Size Doesn't Count!

Your glute muscles matter (and I am NOT talking about the current fad of sexualizing large backsides! 

(Who's old enough to remember Twiggy . . . ? Geez! I hate fads!!).

But glute muscles do matter in the context of body mechanics, balance, and strength. Here's the trio:

 

The gluteus maximus is the strongest and largest muscle in the body and is responsible for plenty of everyday movements (like rising from a chair, climbing stairs, and just balancing in an upright position). Athletes in every sport from running to hockey depend on this muscle for dependable, explosive action and good form during repetitive movements.

The gluteus medius is primarily responsible for outward rotation and abduction of the thigh.

The gluteus minimus is a secondary muscle assisting with many movements, such as helping steady the body when the opposite leg is lifted.

Because these muscles join into and/or cross over several bone and joint surfaces, weak or under-developed glutes can cause such seemingly unlikely aches and pains as low back pain and "runner's knee."

Image from Lean It Up

There are plenty of reasons, in addition to the desire for a youthful "pert" derriere, to keep the glute muscles strong and functioning maximally.To see if your glutes and hips could use some strengthening try this test called The Chair of Death!!

How'd you do?  Uh oh! Not so good, huh! Well, let's get to work! A lot more than your vanity depends on it!!

Check out this great site for a few more of my favorite exercises from Lean It Up to keep the glutes in tip-top shape!