back by popular demand!!

hiya guys! here's the scoop:

I've submitted my dissertation, I've returned home to good 'ole America, and I'm ready to get this ball rolling (again). It's time to put that education to good use. I've been getting quite a few comments about starting this advice column back up and I can't think of a better time to do so.

I'm back at the local YMCA, teaching Spinning and I'm putting in thousands of applications for positions in health promotion. Until someone discovers my unmatched talent and obvious contribution to the world I'm going to start with YOU!! I hope you're ready for some serious butt-kicking.

Lets start with the basics. I want you to:

1. calculate your BMI (body mass index). this is a rough estimate of your body composition. follow the link below, enter your height and weight and use the key to distinguish your BMI category (i.e. "underweight", "normal weight", "overweight" or "obese")

http://www.nhlbisupport.com/bmi/

2. next, I want you to calculate your calorie needs based on your age and physical activity level. this calculator will provide you with a rough estimate of how many calories you should consume daily in order to maintain your weight/lose weight depending on your goal(s). use the following link:

http://www.freedieting.com/tools/calorie_calculator.htm

3. make a plan. keep a food diary. those who keep documentation of their progress are often more successful at achieving their goals than those who don't record meals, snacks and/or workouts. I love caloriecount.about.com - it allows you to create meals, look for healthy recipes, keep an online food diary and search for calorie expenditure by exercise. give it a try! set a goal and develop a timeline. for example, "I will be able to run a 5k by October 30th" or "I will avoid all processed foods and drop 10 pounds by Thanksgiving", etc.

4. tell a friend. tell me, tell your spouse, tell your sister, your workout buddy, whoever!! just tell someone. it provides you with a support system and accountability. better yet, get your friend to join you in achieving your goal(s).

so here's mine: since returning home from the UK I've fallen off the yogi-wagon completely!! in the past yoga has kept me loose and injury-free. my goals are to plug myself into a yoga class at least once a week, renew my spinning certification by the end of 2012 and start training for a half marathon.
what are yours??

hi everyone!! I'm baaaaack. I've been studying hard and working toward my MSc in Nutrition, Physical Activity and Public Health at the University of Bristol, England. Now that lectures have concluded, all that stands between me and the finish line is my 15,000 word dissertation. (ah!!) I didn't think it was possible, but I am even more passionate about fitness and nutrition than before, so get ready. I'll be relaying to you everything I've learned this past year relating to wellness and public health. 


first up, physical activity!!! I can't stress enough how important it is to move your body. whether that's actively commuting (leave your car in the garage - take your bike), or hitting the gym after work each day, just make sure you get up off your bum and move it!! 


I'm glad to be back. here it goes...

What is physical activity?
According to the UK Department of Health 'Start Active, Stay Active' report, Physical activity includes all forms of activity, such as everyday walking or cycling, active play, work-related activity, active recreation (such as working out in a gym), dancing, gardening as well as organised and competitive sport. 

Physical inactivity is the fourth leading risk factor for global mortality (accounting for 6% of deaths globally).  

Physical Health:
Engaging in 30 minutes of moderate-to-vigorous intensity physical activity on at least 5 days a week helps to prevent and manage over 20 chronic conditions (coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions, etc.)
Mental Health:

Physical activity can reduce the risk of depression, dementia and Alzheimer’s. Physical activity can also enhance psychological well-being, by improving self-perception and self-esteem, mood, sleep quality, and by reducing levels of anxiety and fatigue. 

Recommended Guidelines:

ADULTS (19–64 years)

1. Adults should aim to be active daily. Over
a week, activity should add up to at least
150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

2. Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.

3. Adults should also undertake physical activity to improve muscle strength on at least two days a week.

4. All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Type of activity	Examples
Moderate intensity:	Brisk walking, bike riding, dancing, swimming, active travel
Vigorous intensity:	Running, playing sport, taking part in aerobic exercise classes, using cardiovascular gym equipment
Muscle strengthening:	Weight training, working with resistance bands, carrying heavy loads, heavy gardening, push ups, sit ups

Physical Activity Examples:

- walking (2mph), light intensity, burns 75 calories 

- walking (4mph), moderate intensity, burns 150 calories 

- cycling (10-12mph), moderate intensity, burns 180 calories

- cycling (12-14mph)/swimming (50 yds/min), burns 240 calories 

- tennis (singles), vigorous intensity, burns 240 calories 

- running (6mph - 10 minute mile), vigorous intensity, burns 300 calories 

- running (8mph - 7.5 minute mile), vigorous intensity, burns 405 calories

** calorie expenditure is based on a 130 pound person, maintained for a 30 minute interval



CHALLENGE: give up the gas guzzler at least once this week and try active commuting. walk to the grocer down the street or bike to work. taking public transportation counts as active travel too! give the bus a go. 
xx

Recipage, feast your eyes:

I have compiled a list of a few recipes we tried during our vegan - Eat To Live challenge:

- Stuffed Portobello Mushrooms: I sauteed spinach, onions, cherry tomatoes, sun dried tomatoes and garlic...mixed it with quinoa (made with vegetable stock) and stuffed the mushrooms. 

NOTE: no one in our family likes mushrooms, however, we all enjoyed this recipe.

* Here is a similar recipe, http://glutenfreegoddess.blogspot.com/2009/04/quinoa-stuffed-portobello-mushrooms.html

- Carrot, Apple, Ginger Soup: this recipe is next on our hit list. In all my excitement, I broke our blender, so our soup-making was put on hold until we replaced the smoothie-making machine. 

* http://ohsheglows.com/recipage/?recipe_id=6002008&prev_term=vegan

- Gazpacho: as soon as I pick up some V8, I'm making this; a chilled soup to celebrate summers end.

* http://ohsheglows.com/recipage/?recipe_id=6002012&prev_term=vegan

- Black Bean, Quinoa & Citrus Salad: LOVE THIS. We ate it hot, cold, plain, on salad - you name it!! Plus, it is the perfect "leftover" dish - stays good for up to 5 days in the fridge.  

* http://www.eatliverun.com/black-bean-quinoa-and-citrus-salad/

- Roasted Vegetables: mix and match your favorite veggies. we usually have a mix of asparagus, onion, zucchini, squash, beets and carrots. we use the grill, but the oven works too!!

* http://simplyrecipes.com/recipes/roasted_asparagus/

* http://www.marthastewart.com/315517/oven-roasted-vegetables

- Vegetarian Chili: feel free to add corn (we did). This is GREAT over brown rice or a baked potato.

* http://www.contrarycook.com/vegan-chili/

We usually paired these dishes with a big spinach salad loaded with raw veggies and fresh fruit. It's not uncommon for our household to consume multiple watermelons within a week!!

I'd love to hear of some new recipes you've tried. 

Eat To Live, don't live to eat.

As strange as it might sound, one of the books on my summer reading list was Eat To Live by Dr. Fuhrman (I am an admitted health freak). Within the 224 pages, Dr. Fuhrman defines wellness with his Health = Nutrients/Calories formula. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. Dr. Fuhrman confidently asserts that this book will let you live longer, reduce your need for medications and improve your health dramatically. 

After having read it, cover to cover, I agree. In summary, the more natural, nutrient-dense ingredients you consume, while simultaneous eliminating all animal products, white flour, sugar and processed foods, the better you will feel (and longer you will live). Dr. Fuhrman is strongly opposed to all animal products (i.e. meat, poultry, dairy, etc.). 
In response, I encouraged my family to adopt his health plan for one week. How can you turn down a challenge that not only causes you to broaden your palate, but adds years to your life!? With minor hesitation, my family jumped on board the bandwagon. We're currently on our fourth day of vegan-living (note: a vegan diet is void of animal products, we are also excluding all flour/sugar). So far, it's been a huge success. We stocked our fridge full of fresh produce and scoured the internet for appropriate and healthy recipes. 


Are you curious as to what a days worth of meals looks like? 


Breakfast: oats with light soy/almond milk or fruit smoothie
Lunch: a large green salad with raw vegetables and beans or lentil soup, fruit
Snack: nuts, veggies with hummus or fruit
Dinner: vegetable curry, vegetarian chili or tofu scramble with roasted vegetables, fruit


We have yet to stumble upon a recipe that we wouldn't use again. It's GREAT!! Since embarking upon this challenge we've discussed making "Meatless Mondays" a part of our every day life. Why? 
1. Meat has very few nutrients per calorie, 
2. We want to be more proactive about supplying our bodies with greens and fruit 
3. It has expanded our recipe book (who knew roasted beets were delicious??) 
4. Fewer pesticides 


So, I am writing this not only to keep you informed of my seemingly inconsequential life, but to encourage you to take the challenge as well. Try going vegan/gluten-free for a week, cut sugar out of your diet. Pick up Eat To Live at your local Borders bookstore (they are going out of business, so you'll get a great deal!) Educate yourself about the benefits of produce and start integrating them into your menus. 

Gym Etiquette 101:

Running with the wind at your back, the sun warming your shoulders, is a euphoric feeling. Sweating in a cotton t-shirt, without a water bottle, in hot weather on a humid day produces quite the opposite feeling (and quite possibly, heat stroke). When the temperature and the weather conditions aren't conducive, it's time to hit the gym. While it may not offer a cool breeze or lush scenery, fitness centers do have many benefits, often unattainable outdoors. Weights and circuit training machinery allow you to work every major muscle group, group exercise classes (step, pilates, kickboxing, etc.) allow you to work up a sweat in a group of fellow gym rats without the effects of the sun, and a water fountain is only paces away!!

I stumbled upon an interesting article in the Huffington Post about the most common faux pas when utilizing a fitness facility. Next time you're at the YMCA or LAFitness, be sure to avoid making any of these:
http://www.huffingtonpost.com/2011/07/14/gym-etiquette_n_897580.html?#s308176&title=Leaving_Sweat_On
1. Leaving sweat on the machines (ew! sanitize your germs)
2. Resting for too long
3. Using your phone
4. Eating/Drinking on the Gym Floor
5. Hogging a machine (share!! 30 minutes max.)
6. Leaving weights out
7. Hovering
8. Interrupting a class (as an instructor, this is a BIGGIE!! arrive 5 minutes early and stay for the cooldown. be courteous.)
9. Misusing the locker room
10. Leaving your bag out
11. Not reporting issues

Try avoiding these gym "no-no's" next time you stop in. But DO stay hydrated, stretch and fuel properly!!

The Secret:

What if I told you I know the secret to health; increased energy, disease prevention, improved mood, sound sleep, clear cognition, an overall feeling of well being? You'd shake me until I shared it with you, right? At least I hope you would (for your sake). Well, here it is...
You can achieve all of those things through the secret of: EXERCISE. The killer body is just added incentive.
Sometimes I think we become so obsessed with the numbers: weight loss, inches, pounds, etc. But exercise has so much more to offer than just toned thighs and a tight tummy. Don't get me wrong, those are wonderful goals to strive for, but let's not lose sight of just how much a good sweat session can do for our whole being. A regular workout routine extends far beyond looking great in a bikini.
http://www.fitsugar.com/Health-Benefits-Exercise-18302488?utm_medium=html&utm_source=digest_email&utm_content=post_title

CHALLENGE: the next time you're feeling tired, sluggish or grumpy, resist curling up on the couch with a bag of potato chips and go for a bike ride instead; play tennis with the family, try some yoga poses, or jog around the block while you pray/mentally organize your next lesson plan. Be active and watch not only what it does for your waistline, but for your whole self - mind, body and soul!!

paging Dr. Oz...

Longevity, wellness, strong bones, mental clarity, supple skin, age, health and happiness - just what the doctor ordered. These are all things we wish to obtain and sustain from young to old, but how can we live our lives in such a way so that we are prone to achieve this goal? Dr. Oz (a personal fave) shares with us his Top 10 Daily Essentials, to encourage a healthy heart and a happy soul. Here they are:

10. Eat a hard-boiled egg every day: 13% of daily protein and only 4% of our daily caloric intake. Eggs fight frailty and boost brain function.
9. Check your poop: as taboo as the subject might be, your waste is a direct representation of your organ function. Remember, metabolism occurs at a variable rate, different among individuals.
8. Make veggies half of every meal: complete with essential nutrients it's important that we aren't denying our bodies the vitamins they need to function optimally. Throw together a veggie omelette for breakfast, order a salad or make a vegetable stir fry for lunch/dinner.
7. Take half your multivitamin in the morning and half at night: supplying your bones, muscles and organs with the nutrient it needs is fantastic, but our bodies are unable to absorb a full dose at once. Make sure you're getting the most out of your supplement.
6. Supplement with a bone-boosting cocktail: Vitamin D3, Calcium and Magnesium - protect your bones!!
5. Get at least 7 hours of sleep: allow your body a chance to recharge, keep your cognition sharp and discourage over eating by going to bed early.
4. Have sex (*note: I am a firm believer in abstinence until marriage): sex not only promotes relational affection, but also boosts brain health and reduces stress.
3. Breathe and stretch for 5 minutes: roll out of bed and reward your body with a stretch session, loosening your muscles and joints (better yet, schedule time for a workout, cardio and strength).
2. Eliminate simple sugars: anything that's white and/or processed should be absent in your nutritional plan. Simple sugars are largely to blame for the obesity epidemic in America today.
1. Sit less, move more: "for every hour you spend sitting a day your risk of death increases by 11%" what!? who wants to go for a bike ride? (raises hand). Try to get 10,000 steps a day.

How many of these do you currently practice? Which ones do you need to work on? Put these into effect and Dr. Oz assures a healthier, happier life.
http://www.doctoroz.com/videos/dr-ozs-top-10-daily-essentials