If you’ve got a history of knee injuries, doing cardio can be problematic, to say the least. Running or jumping rope is probably not a good idea because of the repetitive pounding. When you run, your body absorbs somewhere around seven times your weight with each stride. This means that if you weigh 200 pounds, your knees will be taking 1400 pounds of pressure every time your foot strikes the ground. Bad knees won’t hold up to that kind of abuse for too long.
Riding a bike doesn’t provide the same type of pounding, but it still creates a lot of repetitive stress. This leads to more wear and tear on bad joints. (more…)
You are what you eat — and then some. The foods that you eat can significantly affect your mood, behavior and quality of life.
By Dan Labriola
The foods you eat can make you angry, sad, tired, grouchy, even hostile. While Americans increasingly turn to antidepressant, anti-anxiety and other psychoactive drugs for mood issues,the fact is no one was born with a Prozac deficiency. There are many possible causes for these symptoms, but the relationship between food and mood is often ignored and may not be obvious since the offending food may not affect you hours or days after ingesting. So how do you know if foods are affecting your mood or behavior? Here are some clues. (more…)
More and more of us find ourselves unable to juggle overwhelming demands and maintain a seemingly unsustainable pace. Paradoxically, the best way to get more done may be to spend more time doing less.
The New York Times
By Linda Stern | Reuters – Sat, Aug 18, 2012 6:22 PM EDT
WASHINGTON (Reuters) – Federal Reserve Chairman Ben Bernanke has added his name to the long list of people who believe we should measure prosperity in terms of happiness and life satisfaction, instead of just dollars and data.
In a recent speech before a group of international researchers, Bernanke talked about the difference between happiness — a subjective and transitory feeling — and well-being, which is a longer-term measure. He said that keys to finding long-term life satisfaction include “a strong sense of support from belonging to a family or core group and a broader community, a sense of control over one’s life, a feeling of confidence or optimism about the future, and an ability to adapt to changing circumstances.” (more…)
I recently saw the new Batman Movie ” The Dark Knight Rises” Christian Bale once again struggles to keep Gotham City safe from Crime and Harm to citizens.
- Did you know that certain foods you eat, destroy your gut and it’s ability to fight off infections, weight gain and zapp your energy and moods?
Get some Superhero’s in there to kick some bad guy booty and clean up your gut!
They’re called Pro-Biotics ( they mean literally “for life”)
The best and most powerful enzymes – are found in fermented foods
EAT FERMENTED VEGETABLES!
Get thinner, gain energy, reduce bloat and digestive issues, and boost your immune system! (more…)
I decided to celebrate the Olmpics this year with an Opening Party!
My husband and I had some friends over and watched the Opening Ceremonies from London with some amazing foods!
OLYMPIC FOODS! – stay tuned this week for recipes!
1. Jicama Watercress salad with citrus vinagrette
2. Black rice and mango salad
3. Cinnamon beef
5. guacomole (avocado)
6. corn on the cob
7. pickled onions
8. corn tortillas
Foods world class athletes eat. Why?
These foods increase
- heart health
- cellular metabolism
- immune system
- mineral absorption
- bone density
they also decrease
- inflammation (overtraining induced)
- weight gain
- oxidation (from bad foods and pollution)
Jicama Watercress salad with citrus vinagrette
Why athletes eat it:
Jicama Anti-inflammatory, high in B vitamins, potassium, iron, magnesium, increases cellular metabolism (a must for endurance athletes)
Why you eat it:
it’s loaded with all sorts of healthy benefits including vitamin C, lots of iron, and a dietary fiber called inulin that speeds up your digestive system! The best thing about eating it? Virtually no calories!
A study published in the British Journal of Nutrition reports that eating a small amount of this leafy green each day raised levels of key antioxidants that fend of damage caused by exercise. – Overtraining causes stress on the body and inflammation
Why you eat it :
Decreases inflammation and oxidants from bad foods and environments.
This salad is chock full of nutrients and deliciousness – Read on for recipe!
Are you eating breakfast? Could it be better?
Last week I posted options for rushed days, to keep your sanity, energy and pant size (or DROP ONE!)
This is the last of the breakfast club! I have given you two more options.
For more relaxed days and in-between days. Get on the breakfast train!
All Olympic Athletes eat breakfast! Be awesome and beautiful, join the club! Read on
Walking has more health benefits than most people realize.
Can you really walk your way to better health? Research continues to show both the physiological and psychological benefits of the exercise, yet many individuals continue to underrate walking as a health booster.
“The studies are overwhelming; the data is there to show that walking provides all of these health benefits, including reducing the risk of heart and cardiovascular disease and certain types of cancer, as well as reducing blood pressure and enhancing mood,” said Dr. Edward Laskowski, co-director of and specialist in physical medicine and rehabilitation at the Mayo Clinic Sports Medicine Center in Rochester, Minn. (more…)
The previous post on Flexibility is and awesome and much needed post! This has been a recent focus in my weight loss group class – COVER SHOT. Did you know that if you are more flexible, you will gain more muscle? And that more muscle burns more calories? To burn brighter.. learn to lengthen and let go ( stay in the stretch.. try 2 mins per stretch)
Last Wed ( 7/ 18) We were joined by Jasyoga http://www.jasyoga.com
Erin Taylor, Owner and RYT , along with associate Kendra – let participants through a stretching sequence and letting go exercises, to release tension and stress in both their body and mind. With more flexibility you can strengthen much more and reduce setbacks.
One exercise – Super simple , than ANYONE can do every night – legs up the wall.
Contact Erin Taylor at http://www.jasyoga for info!
Don’t forget to improve your flexibility as you work on fitness.
By Kelly Turner
Special to the Seattle Times
Cardio is great for the heart, strength training is great for the muscles, and both are amazing for burning calories, but there is one more part to the fitness equation many people overlook: flexibility.
Improving flexibility, or the range of motion of a joint, is important for proper muscle balance, and alignment and to prevent injury. (more…)
Last week I posted an entry on beautiful people (surfer’s) and what they eat. One big component to a great body is BREAKFAST!
Listen to your mother – Eat your breakfast! If you would like
1. Clearer thinking
2. Weight Loss
3. Better mood thourghout the day
4. More Energy
5. More Money and Friends
Allright – # 5 is not guaranteed, but if you are thinking clearer and have more energy and better mood at work – you definitly should be in the running for a raise and people should be flocking to you !
If you’re not eating breakfast within the first couple hours of your day I challenge you to
Check yourself before you wreck yourself!
Smart and Gorgeous people eat breakfast!
Read on for easy ways to join the club and get results!
Surfer’s bodies are gorgeous! They are long and lean and strong!
With nice defined muscles and not bulky – also these wave riders are glowing! Yeah this could be the sun and surf – But they also fuel up for this demanding sport – for that they need energizing grains, high vitamins and minerals and protein!
Keep your Energy high and waist line down with these great meals.
Make ahead and keep on hand for great take to work or travel options!
I have found two great recipes- both chock full of anti-oxidants, fiber, nutrients, metabolic boosting and energy boosting!
1. Bon Appetite- Surfer Granola July 2012
2. PCC Indonesian Rice Salad – tons of beautiful color and flavor! I can’t wait for lunch tomorrow!
Read On for recipes!
Oh – and if you need a guide to your getting to your kick ass physique and eating habits to brag about – contact me! New workshops in both group training and nutrition this Sept!
Hello! Currently I am sitting at a coffee shop at Greenlake – looking at the beautiful weather and happy people. Cooking in a hot kitchen does not sound so delightful – so I have chosen a great Summer salad
I got this recipe out of Bon Apetite magazine – it’s got everything I love ; Bursts of color, Asian flavor , heartiness without heaviness.
This dish will satisfy your belly and make it presentable for summer viewing as well! i’m gonna double it and use it for lunches next week!
Click on my profile for more great Recipes and tips!
Health Coach, Nutrition Specialist, Personal Trainer
or … your arsenal to a kick ass body and eating habits you can brag about !
Cold Sesame Noodles with Summer Vegetables
We like vegetarian mains in summer; for a heartier dish, add shredded rotisserie chicken or sliced grilled steak.
Burn Fat and Keep Healthy!
Did you know that anti-oxidants are found in colors? Any naturally colored food has anti-oxidants. Grapes, kale, eggplant – the darker and denser the more anti-oxidants and nutrients. This July eat more Grapefruit!
Nutritional Benefits of Grapefruit are many. Packed with vitamins and anti-oxidants. Grapefruits are loaded with all kinds of vitamins (namely vitamins A, C, Calcium and Magnesium) Grapefruit also contain lycopene, an antioxidant pigment that’s found red fruits and Vegetables. Lycopene is llinked to reduction of prostate and breast cancer as well as cardiovascular disease. Naringenin is another antioxidant found in grapefruits. It’s actually what gives the grapefruit most of its flavor.
Naringinen keeps you slim and Burns Fat!
- Increases the body’s sensitivity to insulin
- Studies show naringenin forces the liver to burn fat rather than storing it
Email me at Bcurran@macseattle.com for my monthly newsletter with this and other great info !
Read on For Delicious Recipe !
I tell all my clients to do yoga – any type. It basically forces your body and your mind to unwind and calm. For Type A people like me (who have a hard time holding still) it saves you. Your body and your mind, forces you to hold stretches and keeps your monkey brain quiet for a bit, always after a class – I am renewed, relaxed and have better and clearer thinking.
SO tonight- I left thinking about my Dad. How I spent a great father’s day with him and how great it is that we now have open conversations as two adults, not just as parent and child. He has definitely instilled in me many of my traits I carry now. Some of these are 1. Have a strong sense of self 2. Never turn down an adventure 3. Don’t be afraid to leap… just look where you’re going.
My dad is a wanderer (he literally has a business card stating this) He wanders the world, most often from the Northwest to the Far East to the Beaches of Mexico. He doesn’t carry much — because he knows that less is more (in every way), and quality is much better than quantity (which is why he has a nice new backpack for his flight tomorrow)
(Dad on recent Mule expedition in isolated Baja to see cave paintings thousands of years old)
My father has made me great at what I do and keeping myself challenged to always do better. As a trainer, nutrition specialist and health coach I keep in mind (for myself and my clients) to know what is possible and not be afraid to leap to get there ! If we pack our bags right for the journey ahead and look where we are going – we will not only get further but land sure footed (for more leaps) – so Thank you Dad! Here’s to many more challenges, adventures and leaps
Oh – and please read below for a great kale, beet, walnut salad my dad made last night – it was in direct competition with my miso cabbage salad. I think his won Both recipes below.
I am adding some avocado and salmon to the miso salad tonight – it is delicious!
These 2 salads are both high in anti-inflammatories, protein, iron, magnesium and happen to be delicious!
As previously promised.. I post every Friday, what I am cooking up this weekend for healthy eats and for a great set up for the next week. This helps keep me on track with healthy choices and it makes my week a heck of a lot easier.
I’ve got one breakfast item planned (Grainola)
And 2 salads – 1 with some grains in it for more substantial eats.
I also am gonna cook up some yellow squash with Kale and red pepper (to combine with rice or other grain for easy dinner… I love egg and kimchi on top of cooked grains and greens for dinner)
Read below for the Chopped Miso Salad recipe and Wild Seaweed Salad
These are both anti inflammatory, cleansing and alkaline meals.. as well as great flavors I love – more thai/ japanese
tastes. Some people crave burgers.. I crave seaweed! It’s high in protein, iron and magnesium. (more…)
Last Week, at my Cover Shot Workshop we talked about eating slow, how this is one of the necessary foundations for weight loss. This is also homework for the participants to do at every meal, through the program. While this is about consistency and integrating healthy habits. I thought I’d give some further science behind this.
And there happens to be a recent article in Yoga Journal, June 2012 that touches exactly on this.
By Katherine Guthrie
Sweet and Slow mindful eating enhances weight loss naturally
Eating out can lead to excess. But a new study shows that women that practice mindful eating can lose weight without dieting! Even when continuing to dine out regularly. Women who used these techniques which include taking the time to savor the appearance, smell , texture and taste of their food, ate roughly 300 fewer calories per day then those who didn’t and lost an average of 3.7 pounds over six weeks. ” The goal is to maximize the pleasure of eating out” syas lead author Gayle Timmerman, a nursing professor at University of Texas, Austin.
” If you are paying more attention you can be satisfied with less” The mindful eating skills transferred to the women’s own kitchens, leading them to eat fewer calories at home.
ROAD TO THE ULTIMATE COVER SHOT!
This is my 3 month group Weight Loss Group Series. I’ve got a full group with Big Goals and the Best of Intentions. Now, Intentions will only get us so far… we’ve got to have the skill power with that will power!
To keep this group dropping pounds, inches, stress and feeling fabulous – I’ve got an arsenal of pros for Support and Accountability, not to mention some kick ass tips and workouts. Last week in review:
Last Wed and June 20th = Meghan Smith – RYT – Local Yogi – check out her classes at www.meghanjoyyoga.com
Meghan brought us info on how Yoga kickstarts Weightloss and the many benefits along with this.
She’ll be back next time for a powerful sequence to charge us up and make us sweat!
Did you know? Cortisol is the number 1 reason for weight gain and belly fat. Yoga incorporates intense core work and body stabilization, along with breathing techniques that calm the body and releases stress (#1 cortisol increaser) . A double whammy to blast belly fat!
Jimmy Curran – Chef and coffee shop owner – Bustle – 6th and McGraw – Queen Anne
Jimmy presented easy meal prep tips. If you hate preparing meals at the end of a long day – or you think it’s not worth it for just one person to do – Think again!
Jimmy brought his expertise to demo how you can prep up vegetables to keep stocked, for easy meal additions to cooked grains, proteins . Great for Stir Frys, salads, additions to cooked rice or quinoa.
Dinner in 5 mins- sans the work!
Did you know? If your have things portioned out and prepared you are 80% more likely to include healthy items in your meal. Also – Red Bell Pepper is extremely high in Vitamin C. Chop it up baby!
Me – Nutrition Specialist, Health Coach and Personal Trainer
All these tips add into buiding a strong foundation to weight loss. With some yoga prep exercises, and great core building exercises – along with daily diet steps and vision exercises -
We’ve got the recipe for Success! Eat better, Get Kick Ass workouts and results!
Did You Know: Digestion Takes over 70% of your total energy? Need more energy? Slow down when eating and stop at 80% Full. Fully chew every bite and put away your food when apporaching full. You will feel lighter and lose weight!
I am thrilled to keep participants reaching to their Ultimate Cover Shot with Clear Eyes and Full Hearts!
Every Weekend I post – What’s cooking ! This weekend it’s foods (and activities) to keep me on track and focused while enjoying family time and having fun!
So this weekend what’s cooking is easy foods that keep me balanced and cool. Why? the in laws are in town. No , really I enjoy my time with my in-laws, but this also means nieces and nephews and cousins.. lots of family. This means lots of events with lots of different foods, that may not be my first and healthiest choices.
So.. to keep my healthy eating in check and feeling energized and good.. I am making these two recipes. These will be my back ups to eat before not so healthy functions ( and not give into the less healthy temptations around me.. or just have less of those tempting treats)
Also – it’s important to reset yourself, when you’re zapped and feeling overwhelmed. I make sure and take some time for myself, before hanging out with family, this way I get to clear my head .. and have more energy and better mood for loved ones. This morning it was a jog around greenlake and Kettlebell class at kettlebility!
Tomorrow am – it’s Spin and Yoga at Live Love Flow (12th and cherry- Cap Hill) folllowed by delicious green smoothie at Heleo! What a way to start the day! (seriously) wish I could do that every day.
Read on for
1. Hijiki and edamame salad – Protein packed and cleasing!
2. Roasted Yams and Kale – filling and nutritious! – no headaches or belly aches
I find cooking to be therapeutic. It doesn’t demand from you, you can be loud and messy and in the end you get a great product that makes you feel great. I have a much better week if I have healthy options on hand, and don’t have to think about what I’ll eat after a busy day- or for lunch. To get set up for the upcoming week, I have a process, on Thursday evenings I watch some brainless sitcoms, while I thumb through our many recipe books and magazines – and plan out a few dishes for the following week. Then after work on Fridays I gather my goods, then when inspiration hits me over the weekend, it’s all there. Check weekly for what’s on my menu
So what’s cooking this weekend? (more…)
Dry Roasted Edamame with Cranberries – delicious and nutritious, packs a protein and anti-inflammatory kick to your day!
Get more delicious snack ideas @ http://www.wholeliving.com/136112/best-snacks-take-work/@center/136761/healthy-snacks
Ever noticed that when an urgent project at work comes up, so do cravings? Reach for one of these healthy options rather than those M&M’s in the conference room, undoing your morning workout.
Learn more belly and health saving tips from the Pro’s! Check out the COVER SHOT – your health magazine in real life!
REGISTER BY TUES MAY 15TH FOR BIG SAVINGS!
email Breanne for more info : firstname.lastname@example.org
FYI: Anger, Stress and Anxious feelings increase your metabolism and cause hunger. Sadness and Fear decrease metabolism and lowers hunger.
Today is Earth Day ! Get out there and enjoy it. Also, try going meatless today.
Try reducing your meat consumption this week – check out my blog for Curried Millet and Spring Panzanella salad to get you set up with a full plate of nutrients! Take the challenge! no meat Earth Day!
there are facts we cannot ignore :
Random facts from journalist Mark Bittman
… In terms of energy consumption, – serving a typical family of four steak dinner is the rough equivalent of driving around in an SUV for three hours while leaving the lights on at home.
60 billion animals are raised every year for food, 10 animals for every human on earth. The only way to reduce factory farming is to demand less meat,
40 calories of fossil fuel are required to produce 1 calorie of beef protein
more than 50% of corn grown in US is fed to animals
Get out there and take advantage of the Spring Produce! Asparagus, peas, basil and a hearty healthy delicious grain bread make this a hit!
Spring Panzanella Recipe
The bread I used also had walnuts and dried cranberries in it, but I think I’d prefer a seeded whole wheat version. Use whatever you like.
1 lb loaf of hearty, day-old, whole wheat bread into 1-inch cubes
4 cloves garlic, chopped
1 shallot, chopped
1 tablespoon fresh thyme – just pluck leaves from the sprig
a couple pinches of salt
1/4 cup extra-virgin olive oil
1 bunch asparagus, cut into segments
2 cups peas, fresh or frozen
4 handfuls spinach
1/4 cup small basil leaves
In a large bowl toss the bread with the garlic, shallot, thyme, salt and olive oil. Turn the bread out onto a baking sheet and toast in a 350 degree oven for about 15 minutes – or until they are nice and golden and crunchy.
In a cold skillet pour in a splash of olive oil, a splash of water, and a couple pinches of salt. Dial up the heat and when the water starts to bubble stir in the asparagus. Cover, wait about twenty seconds, now add the peas. Cover, wait a few seconds, now add the spinach. Cover and cook just a few more seconds until the spinach starts to collapse just a bit.
Put the bread crumbs in a large bowl. Now pour the asparagus and peas and all the pan juices over the top of the bread.
Give it a good toss, add the basil leaves and toss again. Serve the salad family-style on a big platter.
Makes about 6 – 8 servings. From 101cookbooks.com Thank you Heidi Swanson!
Lots of muscles don’t make you the picture of health. For one, your fingernails say a lot more.
By Shannon Clark,
As more and more people are starting to take action to improve their health, it’s helpful to have a few standards to which to compare yourself in order to see how you’re doing.
One error many males make is mistaking their “health” to be how they appear on the outside. While a high level of muscle mass definitely does represent a high fitness level, health encompasses much more than that.
In order to feel and function your best, you also need to focus on the body as a whole. The following signs are good guidelines to use to determine where you stand and if there are any areas upon which you need to improve.
Familiarize yourself with the following and periodically self-check to monitor your progress.
You have a resting heart rate of around 70 bpm
The first health check to look at is your resting heart rate. Ideally your resting heart rate should be around 70 beats per minute or lower. If it’s higher than this, take it as a sign it may be time to devote a little more time to your cardiovascular training to make your heart stronger and more efficient.
You have firm pink nails
While you’d never think your fingernails are a sign of good health, they are very telling of your current health condition. You ideally want them to be pink in color, firm to the touch and have a smooth surface.
If you have white spots or a few ripples, it may be time to speak to your doctor, as this could point to diabetes. If your nails are yellow, this can indicate respiratory disease, so take care immediately.
Your urine is the color of a manila folder
While it may be the last thing you want to do, checking the color of your urine after you use the washroom is a great way to tell if you’re hydrated. If your urine is a deep yellow color, you’re not taking in enough clear fluids.
Additionally, if you notice any change in odor or any spots of blood in the urine, this is definitely reason enough to seek out a physician.
You can perform 20 pushups
One great health standard is how many pushups you can perform in a row without rest while maintaining proper form.
Performing 20 straight full pushups, maybe even during a lunchtime workout at the office, is a good benchmark of what a typical male should be able to complete. If you come in at less than this, it might be time to devote a little more effort to your strength-training routine.
You can run a mile in under 15 minutes
To test your cardiovascular fitness on the other hand, try a one-mile run. If it takes you longer than 15 minutes to complete, you’re below average in your fitness level. The faster you can run the mile and the lower your heart rate after running, the better physical conditioning you’re in.
You have bowel movements at the same time daily
In a body that’s healthy and functioning properly, bowel movements should be a very regularl thing, occurring each day at the same time.
If yours only occur periodically or are often too hard or soft, it may be cause for alarm. Check your fiber intake, make a few changes as needed and then reassess the situation before seeking medical advice.
You are able to wake up without an alarm at approximately the same time daily
Staying well rested is very critical to good health, as not only does lack of sleep cause you to feel mentally fatigued during the day, but is a sign you may be at risk of having a stroke, obesity or heart disease.
If you’re well rested, your internal rhythm should be functioning effectively, and you should easily be able to wake up naturally without an alarm at around the same time each morning.
If you can’t remember the last time you woke up without a buzzer ringing in your ear, it may be time to consider calling it a night a few hours earlier. Remember that making up for sleep on the weekends is not an effective strategy to overcome sleep deprivation.
You’re within 10 pounds of your ideal body weight
Your body weight is the next health standard that you must assess if you want to check your overall health level. A great idea is having your BMI assessed, as this is the medical standard that places you either in the underweight, normal weight, overweight or obese categories. Additionally, you should also have a body-fat test taken.
These two together can be much more telling than the BMI alone, which can place more muscular individuals in the overweight category. A healthy male under 40 should have 8-19% body fat and those over 41 should be in the 11-22% range.
After a cardio session, your heart rate returns to normal within 5 minutes
Our next quick and easy assessment of your health is to time how long it takes for your heart rate to return back down to normal after completing a cardiovascular session.
The sooner it springs back down, the better shape you’re in. Ideally, it should return to resting in five minutes or less.
You know the date of the last time you had a full medical
Last but not least, ask yourself if you know when you had your last medical. A full medical is something that far too many men put off for years, and this is one big reason why unexpected health concerns come about.
While it may feel like a nuisance to do and something you dread, it’s a must. If you can’t remember your last date with your doctor, it’s time to schedule one.
So there you have some of the top signs that you’re a healthy guy. If you’re falling short on any of these, it’s time to look at making a few changes to your diet, workout or lifestyle to get yourself in better overall shape.
By MELINDA BECK
The advice sounds very simple. The best way to survive a heart attack is:
1. Recognize the symptoms.
2. Call 911.
3. Chew an aspirin while waiting for emergency personnel to arrive.
But every year, 133,000 Americans die of heart attacks, and another 300,000 die of sudden cardiac arrest—largely because they didn’t get help in time. (more…)