Eat Fresh!
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There isn't a better time of year to do this than right now. Local farmer's markets have an amazing selection of fresh fruits and vegetables, most organically grown, to choose from. I feel giddy the minute I enter the farmer's market; the colors are amazing! I'm almost overwhelmed, and I always wish I had more money and more space in my refrigerator so I wouldn't have to restrain myself ; )
Crave a meal that's bursting with satisfying flavor yet easy to cook and light in calories? The just-picked vegetables and fruit deliver maximum nutrients and taste—and by pairing them with lean meat, chicken and seafood, you'll also stay full for hours. Most markets are at their peak in September, as bins overflow with end-of-summer crops such as tomatoes and early fall offerings, including winter squash. This is my favorite time of year to cook!
Best picks
What's freshest at the market right now
There are more than 4,500 farmers' markets nationwide; go to LocalHarvest.org to find one near you. Take your time while you shop—walk around to all the booths to compare goods and prices, and ask farmers for prep ideas, too. Depending on where you live, current in-season finds include...
Apples
Core, chop, sprinkle with sugar and cinnamon and bake at 350˚ for 20 to 30 minutes for a healthy dessert. Or eat raw for a filling, fibery snack.
Beets
Boil, peel and add to salads for a sweet hit of folate. Or dress boiled, peeled slices with olive oil, vinegar, salt and pepper; top with goat cheese.
Bell peppers (the more vivid the color, the higher the nutrients, so don't limit yourself to the old standby green peppers)
Slice and toss with olive oil, salt and pepper; grill, turning occasionally, until soft, about 15 minutes. Use in salads, burgers and burritos, or as a side.
Brussels sprouts
Halve and toss with olive oil, salt and pepper; roast at 45... read entire entry
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on 9/30/2008
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16.3
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She SHOULD Have Hit Me!
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I pride myself on being a cautious runner. Yes, I run with my iPod, but I keep the volume down. Yes, I road run with far greater frequency than I do trail running, but I always cross at marked intersections with the traffic light, rarely run at dusk (I'd like to say never, but I'd be lying. My schedule dictates when I can fit in a workout.). I learned the hard way to carry water when running in extreme heat. And I THOUGHT I always made sure to make eye contact with drivers before proceeding. That's what I thought...
Last Thursday, however, I came so close to being hit by a 15 passenger van I was certain that would be my last run EVER. The thought that raced through my mind was if I survive this I probably won't physically be able to run again. I envisioned a fractured pelvis, internal injuries, no chance to say goodbye to my kids....
So here's what happened. I stopped before crossing a side street leading on to the arterial on which I was running. A young woman was driving a daycare shuttle, and she stopped behind the line, looked in my direction, made eye contact with me (she later told me she must have looked right through me), waited longer, and stupid me, I took that as my cue to go. I got about halfway across the intersection when she pulled out. I literally threw myself backward thinking that at least I'd tried to move, though clearly I couldn't outrace a van. Miraculously I felt the closeness of the vehicle (within a fingertip's distance from me) , but the van actually didn't come in contact with my body. Still, I was so shaken I sat on the sidewalk and broke down trembling and sobbing. The driver felt horrible, and one neighbor who'd witnessed the event because he was pulling out of his driveway at the time said he'd seen me and thought the same thing, that she was waiting for me to cross; he went into his house and brought me a water bottle. A woman living on the other side of the street ca... read entire entry
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on 9/24/2008
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7.1
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What does "free" mean to you?
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My son came home from school with a bottle of soda he'd purchased in a school vending machine. I went into my usual rant about the availability of junk food in schools. His response surprised me. "The label says it's caffeine-free." I asked him why that mattered given the high sugar content. "At least it's sort of healthy." YIKES!!
This prompted me to think about how easily consumers are duped into believing something is healthy or at least healthier by a company's carefully planned use of a few emotional words and phrases.
What does "free" mean exactly? Does it mean that because there's no caffeine you're free to consume as much soda as you like, even though the beverage contains a massive amount of sugar and is devoid of nutritional value?! What about trans-fat free? People are led to think either there's no fat or at least no unhealthy fat, in the product, and therefore they're "free" to consume it without guilt. Does sugar free always mean calorie free? Nope. Some "sugar free" products have as many calories and often more fat than their sugary counterparts. Next time you're at the supermarket, check out the sugar free cookies and candy. And have you checked out the labels on "fat free" desserts? The fat is frequently replaced with higher concentrations of refined sugar.
Remember, companies WANT you to believe that you're free to buy more, consume more. Free yourselves from their control, make informed, healthy choices, and educate your children to do the same!
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on 9/24/2008
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10.1
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Why I'm a "Cinnamon Girl "
cinnamon, antioxidant, cardiovascular, diabetes
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I'm so not kidding. I have a friend who actually gave me that nickname because of my love of all things cinnamon, from altoids to Cinnamon Dolce lattes, candles to body butter, I surround myself with the spicy sweet scent of this heavenly bark.
Of course, not all things laced with cinnamon are good for you. We're all familiar with its most common use, combined with sugar and baked into high caloric treats. The fatty results: cinnamon buns, cinnamon sugar toast , cinnamon swirl raisin bread... and of course, cinnamon apple pie. But without the sugar, cinnamon's effect on your health is better than good: It's fantastic. In fact, it's emerging as a true wonder food in terms of health protection.
Research has linked the copper-colored stuff with reduced blood sugar, cholesterol, and triglyceride levels in people with
type 2 diabetes, and a recent study published in the American Journal of Clinical Nutrition found that adding a little more than a teaspoon to rice pudding even helped tame blood sugar in people without diabetes. Cinnamon also contains polyphenols, antioxidants that create healthier arteries and reduce the risk of cardiovascular disease. The spice's energizing scent has also been found to help increase alertness.
Best part: cinnamon is easy to add to food you already eat and makes everything taste better. Both ground and stick forms are equally healthy, but sticks have a longer shelf life (one year, compared with 6 months for ground). No need to grind your own; pre-ground store-bought is as good as fresh ground and saves the hassle. Aim for 1/2 to 1 1/2 teaspoons (or one to two sticks) a day.
Try these tricks to get more of the nice spice.
Add 1/2 to 1 1/2 teaspoons to hot oatmeal or cold cereal, or a tablespoon to pancake batter.
Mix 1/2 teaspoon into 2 tablespoons peanut butter and spread onto celery sticks.
Microwave 1 cup soy milk and 1 teaspoon honey for 1... read entire entry
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on 9/24/2008
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6.1
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The Health Benefits of Walnuts - this is for you, OBG ; )
omega 3, lowering ldl, magnesium, antioxidant
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Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.
More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.
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on 9/23/2008
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9.2
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Adaptation Syndrome - When Crunches Cease to be Effective, and How to Get Deep to the Core
abdominals, core, strengthen, static
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Have you noticed that abdominal muscles adapt quickly to traditional abdominal exercises such as crunches and lifts? You may discover after maintaining your program for several weeks that a once-challenging workout is dull and easy. This rut, known as adaptation syndrome, will halt further muscle development. As strength gains diminish, new exercises must be introduced.
Frequently overlooked, static abdominal training, or "holding," may stimulate deeper muscle fibers and increase core strength. It's the job of core musculature to work as root muscles from which all human movement stems. The abdominals must contract statically (isometric) to anchor physical activity. Since it's the natural function of abdominals to support body weight, it's logical to train them in this fashion.
It's unfortunate that, although abdominals are comprised of four muscle layers, most of us focus on the layer that lies just below the surface of the skin, rectus abdominus. Known as the "six pack," this strip of muscle is trained for mostly aesthetics. Devotion to obtaining the ever elusive six pack may cause us to forget the function of strong abdominals, which is to provide torso stability, even for something as simple as standing up from a chair.
Three deeper layers of abs, external obliques, internal obliques and transverse abdominus, lie underneath the six pack. In addition to trunk flexion, the movement of sit ups and crunches, deep layers dictate rotational and lateral movements and aid in respiration. When all layers are strong and work in a coordinated effort to stabilize movement, you experience your core as a powerhouse from which all movement in sports, as well as daily function, is enhanced.
The Exercises
Static ab work can be experienced in several positions; a simple example is straight-arm push-up position, also known as plank. You may vary plank by trying the side version and allowing only one arm as suppo... read entire entry
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on 9/12/2008
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7
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Bouldering - Great High, Great Workout!
bouldering, climbing, horizontal, quads, outdoor fitness
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There's something about climbing. That rush you get from defying gravity and other laws of nature, the surge of strength you feel from pulling yourself up a vertical surface and hanging like a spider.
It may be more down to earth than mountain climbing, but bouldering, the art of traversing a large rock as opposed to climbing up a cliff, will give you the same top-of-the-world feeling of accomplishment -- and a heart-pounding, muscle-pumping workout, to boot.
It doesn't take a mountain of specialized gear, either. In fact, the gear list is feather light: Shoes, a chalk bag and chalk are all you need. And if you suspect there's a nascent Sir Edmund Hillary in you who needs a little prodding, bouldering is also a great way to gauge your interest in taking on vertical challenges of the higher kind, without a huge investment in time, either.
Use the following tips to make your transition onto the rocks even faster.
Think before you act. Bouldering is as much mental as it is a physical. Before you begin, survey the rock and visualize your route. Select the most efficient path, one that won't waste effort, and try to stick to it. That said, it's also important to be flexible. If you find you picked a less-than-perfect path once you're on the rock, stay calm and find another way. The problem-solving inherent in bouldering helps strengthen the mind as well as the body.
Use your legs. Despite what you may have heard, you don't need tremendous upper-body strength to be a good climber. Certainly, a strong back, shoulders, arms and core will help you keep a hold of the rock and support yourself as you move across the surface. But remember, the real power is in the legs.
Your quadriceps are among the strongest muscles in your body and will provide the bulk of the strength you need. Focus on pushing with your legs as you pull with your arms, with all your muscles working in harmony and your power stemm... read entire entry
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on 9/7/2008
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4
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Getting Through An Injury or Illness - Keeping a Postive Mental Outlook is Essential
injury, illness, alternatives, staying positive
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I hate being sick! It's not just for the obvious reasons, either. Of course I hate all the uncomfortable physical symptoms that plague me when I'm ill. But even worse is the havoc it wreaks on my exercise regimen. I want so badly to grab my running shoes or my speedo and hit the gym. But as much as I want to, it may not be what's best for my body at that moment.
It's inevitable. If you exercise on a consistent basis, life will almost always interfere in one way or another and, often, the interference comes in the form of an injury or a sudden illness. It happens to the best of us and can be frustrating as we get further and further away from our good habits. We start to worry that we'll never get better, never get back to exercise. We worry that we'll gain weight, lose all the gains we've made. If you have the right attitude, you can face your injuries and illnesses without fear.
Dealing with Injuries
There are any number of common injuries that happen to exercisers. Sometimes it's simply a strained muscle, something that will heal rather quickly. Other times it's more serious--a sprain, a broken bone or a torn ligament. Once you get your injury checked out by a doctor, you have to start the process of healing. Often, the hardest part of that process is allowing your body the time it needs to mend.
Whatever your injury, now is not the time to panic. You will heal and you will get back to your workouts. These tips can help you through the tough parts:
Be patient. If you've pulled or strained something, your body needs time and energy to heal that injury.
Never work through the pain.
Follow your doctor's orders and ask him or her what exercises you CAN do. Get a referral to a physical therapist if your doctor can't help you.
Find alternatives. If you've injured your lower body, stick with upper body exercises. If you workout at a gym, see if they have an upper body ergometer. Swi... read entire entry
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on 9/2/2008
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4.5
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