"Let food be thy medicine, and medicine be thy food" -Hippocrates

Thursday, September 29, 2011

Lunges of All kinds!

In one of my classes we started to talk about various exercises, and one that we came to were lunges. Then, I realized just how many ways that you can complete lunges that can be really beneficial

First off, lunges are great because they really do not require any extra equipment, so if you do not have anything at home....then there is no need to worry.

Here are the different styles:
*BEFORE YOU START....make sure that whenever you lunge that you do not allow your knee to go past your front toes. Going past your toes puts a large amount of stress on your knee joint (patellar tendon in particular).
*Make sure knee does not touch the floor--this allows for rest, which starts a new contraction.

*Click on the Lunge to view a picture*

   A. Alternating-staying in place,step out to the front with your Right leg, come back together, then step out with the left. (1st try without weight, add hand weights if you have any, or just increase #) 5/leg-2x, 8/leg-2x, so on.
   B. Walking- same as alternating, but with walking
   C. One-sided-stationary lunges, step forward with your Right foot, lunge down...and come directly up without stepping your feet back together. Complete your desired # on the Right side, step together, and repeat on Left side.
2. Reverse Lunge-these can be completed in all forms that were mentioned with the forward lunge...just step backwards into the lunge instead of forward.
3. Side Lunge- You can leave your toe facing forward or out to the side. Make sure your knee does not push over your toes.
4. Clock Lunges- Combine forward, side, and reverse. 12 o'clock (Forward), 3 o'clock (Side), 6 o'clock (Reverse), and so on. Go Clockwise and Counterclockwise, switch the leading leg.
5. Add Weights for difficulty
6. Step Lunges- Place one foot up on a step in front of your or behind. Make sure your knee doesn't touch the ground. This adds range of motion. Can be completed alternating, or sticking to one side then repeating on the opposite.

This should be enough for now..
Throw 2 sets of these into your day at random spots. (walking around your house, in the bathroom stall, doing laundry, making dinner, etc.)

Thursday, September 22, 2011

Real Fruit Oatmeal

Usually when you think of fruit oatmeal...it's the pre-packaged kind. Here is a healthier, more natural version.

First heat the oatmeal for only about half the time you normally would. Then add your fresh fruit.

The last picture was just a pretty version...you have to mix it together before you put it back in the microwave (see the little bit of liquid still in the oatmeal)

I just get Kroger brand, regular oatmeal. Nothing added.

Your fruit will be softer and sweeter. For extra taste, and protein you can add some peanut butter.

Delicious, healthy breakfast 
(Now, this is heart healthy)

What I used:
1/2 cup of dried oatmeal
1 cup of water
sliced organic strawberries
sliced organic bananas

Wednesday, September 21, 2011

Fill Yourself with AnTiOxidAnTs

Today I had a smaller plateful of strawberries and raspberries, so I thought i'd blog about them. I love berries in general because they are sweet, have a sugary taste, but still make me feel good.
Much research has proven that fresh fruits, vegetables, legumes (beans and peas), and grains have high amounts of those powerful, disease preventing antioxidants (also called...phytochemicals, flavonoids, carotenoids, etc.) Diseases like...heart disease, certain cancers, type 2 diabetes, ya know, those preventable ones.

Try adding one serving of these a day into your routine. P.s.. they're going out of season, so don't wait:) 

Sunday, September 18, 2011

A Healthy Snack

So my last blog post became extra long..really fast, so I thought I'd make this post simple.

simple, tasty, healthy snack:)

Organic Carrots
Cherry Tomatoes
Sabra Roasted Red Pepper Hummus 
(I like to scoop the extra red peppers out in the middle b/c they can get soggy fast)

Eat this as a small snack in between meals. You can get the Hummus from Kroger. Just dip the carrots and tomatoes in the Hummus :)

Saturday, September 17, 2011

I know, I know...

Okay, so I know that exercising can be challenging in many ways...
     1. Finding the MOTIVATION...yes it sounds great, but I'd rather finish this show...creep on facebook...clean...and the list goes on. There's always something better or more important to do.
     2. TIME- "I don't have time to spend 30 minutes...or an hour of my day exercising.."
     3. $$- I can't afford a gym membership...don't really need to explain this one
     4. SORE- exercising can make you sore for a few days after certain workouts...or if you do cardio it can be really challenging to even think about running

So I am sure that I could continue with this list for quite a while and if I asked around I am sure that others have come up with even more creative excuses... but this is my response..

      1. ACCOUNTABILITY- it may not be easy to motivate yourself...and it's pretty easy to talk yourself out of something that you are not 100% for, so that's why you need someone to hold you accountable. Even if you are not meeting up with someone to exercise you can still give them a call on the phone..or send a text. Set individual goals...and when you set goals make them realistic...lets face it no one likes to fail at something, so make them attainable. (we're not on the biggest loser...and frankly it's not healthy to lose 8-10 pounds in one week) 
          Ex: "this week I want to exercise for 15 minutes 5 days of the week..." Maybe this doesn't seem like much, but was it more than what you were doing before? You can always build :)
       2. TIME- Okay, so this is a big one for me. Here's my little rant. How many lives do you have to live...ONE that's it. and it goes by fast. Why say that you don't have time for YOURSELF. If you don't have your health...then you don't have a whole lot...cuz you are probably not that happy. I'm not saying you have to give an hour everyday. Try 10 min or 15 min in different spots of the day...at least it's something!
       3. $$- you can exercise at home :)
       4. SORE- well I don't have a whole lot for this one besides that your mind may be hating you, but your body loves you. You are only making yourself stronger (unless you are overdoing it)

Friday, September 16, 2011

Do anti-perspirant deodorants cause breast cancer?

So I have heard that there may be a possible link between anti-perspirants (aluminum) and the formation of breast cancer. I guess the thought does seem fairly possible, and it also made me think that wearing anti-perspirant deodorant isn't exactly natural. Our bodies were made to cool ourselves through perspiration, so blocking our sweat glands with aluminum just doesn't seem very helpful.

This is the deodorant that I have begun using and I really like it. I mean I must admit, I am sweatier than I was with my old, regular deodorant, but I feel healthier when I use it. Also, there were times when I would accidently cut myself shaving or even just have razor burn and regular deodorant would aggravate the situation more....but with this deodorant I never have any problems. On occasion I have to re-apply during the day if I am extra sweaty because I start to have a little smell, but it's not too bad. Besides, no one is ever close enough to my armpits to smell me :)

Thursday, September 15, 2011

Mukimame Yumm

So one thing that I have found challenging while eating healthier and not eating meat, is explaining to others that it is possible to consume enough protein without eating animal products. My roommate was eating a bowl of Mukimame (aka unshelled edamame or green soy beans) and said that they were really high in protein, so I thought I'd try some...

-Bowl a pot of water about 1/2 depending on amount 
-Add beans, corn, and other veggies that you need cooked
-Mine take about 7-10 minutes...I test occasionally for softness
12 Grams of PROTEIN and 6 Grams of Fiber :) in 1/2 cup

What I made:

1/2 cup green soy beans
1/3 cup corn
1/4 cup Quinoa (keen-wa)
dash of Cajun Seasoning for extra flavor

Mixed Italian Greens
Yellow Pepper
Sliced Cherry Tomatoes
2 Mushrooms

Total Protein: 18 grams (just including quinoa and mukimame)

I am not a huge beaning tasting person...that sounds a little odd...but these soy beans really do not have a strong taste at all, especially mixed in with corn and Cajun Seasoning.

This was really quick to prepare, and did not make me feel too full....better watch out for the fiber in all this though :)

Additional uses for mukimame:
-Chilled and added to salads
-Added to Soups
-Quick Snack
-Homemade Hummus

Mukimame is hearty, and a great source of protein and fiber!

Friday, September 9, 2011

Quinoa aka Keen--Wa

So a while ago I purchased Organic Quinoa from Kroger because I heard that it was a higher protein grain, and being a Veggie I like to make sure I'm keeping up on my protein.

I finally made it the other day and I have fallin' in LOVE :)

The rice is super soft, it's very light (it's doesn't make you feel bloated) even though one serving (1/4 C) makes a ton

How I used it:
-It takes about 10-15 minutes to cook just like other rices

-One day, I cooked up frozen corn (mixed it into Keen-Wa), broccoli, and mushrooms (sauteed, which I just used a little water and cajun seasoning no Oils). Then I topped it all with some cajun seasoning, which made it delicious :)

-Next time, I made broccoli, green beans, and mushrooms (mixed into Keen-Wa) with a side of super fresh tomato

This meal is suppper simple, and the only added substances were water and Cajun Seasoning (which does have sodium...would love to find reduced).