Oh Yes, There're Vegetables in My Smoothie

I like making and drinking smoothies. I get creative with many fruits but I have the most fun adding vegetables into them. I do my best to get in the right amount of servings but I don't always meet them with every meal. Adding vegetables to the smoothie helps me reach my daily allowance or consume more in one glass.

When I make a smoothie, I add Kale, Broccoli, or Spinach and I don't taste it at all. Here's an example of a smoothie I make:

• 1 cup milk (I use So Delicious® Coconut Milk Beverage)
• 1/2 cup Greek Yogurt (I use FAGE)
• Handful of frozen mixed fruit
• Handful of Kale/Spinach/Broccoli or any vegetable
• 2 tablespoon ground Flaxseed (I use Bob's Red Mill)
• 1/4 cup Old Fashioned Oatmeal
• Honey to taste

I blend all the items together in a blender until liquid. I add more milk to a consistency that I like if it's too thick. I don't know the amount of calories in this smoothie but know it's very nutritious, contains good fats, it's filling and high in fiber.

I make smoothies anytime of the day as a meal replacement especially after exercising. It's a great way to replenish water and energy. Do you make smoothies or buy smoothies from your favorite smoothie stand? Share your favorite and here is to your health. 

Take a Day Off. Your Body will Thank You.

Busa Beach, Ghana
by Here is to Your Health

Am I the only one that feels guilty about missing a day from the gym? I hope not. I feel guilty if I take more than two days off and I often push through fatigue and not listen to my body.

I'm doing my best to give myself permission to take more than a day off especially when I mentally feel that I need it. I come up with reasons why I should go to the gym rather than take a break. There's the I'm going to gain weight if I don't go, to I'll feel better when I get there.

Yes, there are days I feel better when I get through a workout, but there are times I feel slow, as if I have 50 pound weights chained to my ankles. On the days I feel like that, I shouldn't have exercised. I also know I won't gain weight from taking a day off to rest my body. Duh!

According to the CDC, adults should get at least 150 minutes of cardiovascular exercise per week. I get about 600 minutes and one day off to rest. I keep a strict exercise schedule and taking more than a day of is not easy for me but I know it will help prevent a burn out. Would you believe that as I write, I'm thinking about doing Just Dance on Wii? The day off will help me recover mentally and physically and allow me to work better and harder the next time I go to the gym.

Even elite athletes take a day off so why not me? Here is to your health.

   

Exercise with Caution

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     This time of the year, the gym is crowded with new exercisers but I wonder how many of them spoke with their doctor before beginning a fitness program. Exercise does the body good but it's important to follow your doctor's guidelines especially if you have medical challenges.

Earlier this week, a man joined my spinning class and within less than five minutes, the instructor was checking up on him. He was on the floor next to his bike and he didn't look good and not long after the instructor spoke with him, she walked out to get help. I went to his side so that he wouldn't feel alone. While I moved the bike so that he'll have more room, his body started spasming and I thought he was having a seizure. I yelled out in the gym for a doctor or a nurse. This was a scary experience for me because I'd never seen anyone have a medical emergency in a gym. I assume that everyone is healthy enough to be there.

The man was alert and able to answer questions. Through the chat, I learned that he wasn't having a seizure but the movements were the result of a surgically implanted artificial pacemaker shocking his heart back into rhythm. A pacemaker is a battery operated device that sends electrical currents to make the heart contract. After I walked away, I wondered if he had the all clear from his doctor to workout.

Although exercise is beneficial to an individual's optimal health and recovery, people with some of the following health challenges should get cleared by their medical doctor before exercising:

• Heart disease: depending on the heart condition, your doctor may tell you to not workout or go on casual walks. What your cardiologist will tell you varies and it's very important to follow the guidelines set for you.
• High blood pressure: exercise has helped many people I know lower their blood pressure.
• Diabetes: if your doctor tells you to exercise, it is important to pay attention to your blood sugar level.
• Pregnancy: as long as your pregnancy isn't high risk, your doctor may tell you to exercise but stay within a particular heart rate range. I exercised during both of my pregnancies especially my second. I taught step aerobics, worked out on my own time and lifted weights. My goal was to workout to 40 weeks and I accomplished it. I made sure to watch the intensity level through out my pregnancy. For instance, I ran till I was about three or four months pregnant and I started walking. Also, when I was teaching step aerobics, I used three risers but by the end of my pregnancy, I used none. 
• Lung conditions such as asthma: exercise leaves you breathless and even more so if you have a lung condition. 

Exercise is beneficial to everyone but it has to be safe. I hope that man is okay and here is to your health. 

Eat to Live

What I eat and how much I exercise goes hand in hand.  I want to lose some weight and I know the best way to do that is to increase my cardiovascular exercise and eat healthy food. Exercising is easy for me, but making sure I make smart choices in my diet requires a great deal of awareness on my part.


I make several adjustments so that I can lose the weight. On the other hand, I don't deprive myself of the things I like to eat but I enjoy them in moderation. For instance, I indulge in my favorite Cold Stone Creamery creation; Coffee Lovers Only, once in a while. I know it's high in empty calories but when I crave it, I gotta have it, but in the smallest size. It's just the right amount and it hits the spot.


When it comes to my daily meals, I use a salad plate for my protein and starches but a dinner plate when I eat salads. When I told a gym friend about what I do, she chuckled and asked if I pile food on the salad plate or go back for more. We laughed about it but the answer is no and sometimes. I never pile food on my plate as if there's a pending famine. If I want seconds, I go back for a little more. Majority of the time, I eat till I'm satiated not stuffed.


I think many people trying to lose weight make too many drastic changes in what they eat then they fall off the wagon because they couldn't stay on the restricted diet. Instead of making drastic changes, I eat in moderation, add healthier foods to my diet and eliminate some unhealthy ones. As I learn more about what's good for my body, I've added them to my diet. For instance, ground Flaxseed, Greek Yogurt, Soy Milk, and recently Coconut Milk. I also consume high fiber foods to fill me up, more vegetables and fruits. I'm not a vegetarian but sometimes, I eat like one and not consume any meat. I cut off my eating in the evening around 8 o'clock unless something comes up such as being in the gym or late after school activities with my family. If I have to eat, I reduce my carbohydrate intake. This means no items such as pizza, white rice or bread. Instead, I'll eat hard boiled eggs or salad with avocado slices. I also make a conscious effort not to consume fried or processed high-fat foods.  


I don't have all the answers but I continue to learn and these are some of the things that work for me. Overall, my goal is to eat healthy nutritious foods at every meal. I eat to live not live to eat. What's your favorite healthy nutritious snack or meal? Let me know. Here is to your health.  

I Can't Keep Up, I'm Out of Shape!

I was in a Zumba^® class and over heard a lady say she was out of shape and she was going to do her best and not walk out of the class. Hearing her statement got me thinking. Well, getting in shape or having the endurance to keep up with a one hour cardio class takes time and it won't happen overnight. I remember to tell myself that when I try a new fitness class.

I felt like that lady when I went to a spin class for the first time in over five years. I thought everyone would ride like Lance Armstrong while I hoped I would just stay on the bike. Once the class started and I watched other riders, I noticed that they were all at different fitness levels and I was able to keep up better than I expected.

Some instructors go 100 miles per hour but I'd like to suggest that you pace yourself. Don't feel intimidated to keep up with them. One of my instructors teaches like a drill sergeant and when I need to take a breather, I eliminate some things to bring my heart rate down and catch my breath. This is even when he barks in my face. My goal is to reach my maximum heart rate without going over it.

An excellent certified group fitness instructor will show beginner, intermediate, and advance movements. For instance, beginners will march in place, intermediate will add a knee lift and advance will add a jump with the knee lift. I'm in pretty good shape but sometimes I switch between intermediate and advance movements so that I can pace myself for the duration of the class.

My advice, don't keep up with the fitness "Joneses" of the gym. Go at your own pace and gradually

build the endurance. Here is to your health.

You Don't Like Drinking Water? Refreshing it May Help.

I've heard many people say they don't like drinking water because it has no taste. Huh? I drink water all the time and it's weird to hear that statement. We need water to live more than we need food. Consuming water, instead of soft drinks is the best thing we can do for ourselves because our body is made up of 60% water. Having a good balance of water in our body helps with hydration, flushing out toxins, digesting food, or preventing constipation. Who doesn't want to be regular?

If you don't like drinking water because it has no taste, there are several ways to dress it up so that you can drink more of it. I use True Lemon packets to refresh mine because I get tired of drinking plain water. I like this product because it's all natural and I don't have to keep fresh lemons in stock. Each packet is a slice of lemon and I use one or two in my water bottle. I also learned from Dr. Oz that lemon detoxifies the body and it's good for digestion. If you don't like the taste of lemon water because it's not lemonade, you can infuse a pitcher of water with cucumber, orange, or lemon slices, or herbs such as peppermint.

How much water should you drink? Well, that depends on the individual. For instance, someone who exercises needs more water than a sedentary person. Also, if the color of your urine is the shade of orange such as pumpkin, you need more fluids.

How do you take your water? Straight up, on the rocks, or with a twist of lime? Let me know and here is to your health.

       

Make Specific Fitness Plans for Your New Year's Resolution

I went to the gym on January 2, 2012 and a guy struck a conversation with me. While talking, he asked if coming to the gym was my new year's resolution. I told him no because I exercise all the time. I've been exercising seriously since my senior year in high school and have never looked back. I've educated myself about fitness through research, fitness mentors and reading magazines such as Shape Magazine and Prevention Magazine. I even got certified and taught group fitness for several years. Fitness is a lifestyle not a fad.

I usually dread the beginning of the new year like a sweaty exercise machine because the gym gets crowded with many people who's new year's resolution is to exercise. On the other hand, I welcome the new faces because people made the decision to change their lives for the better. I'd like to encourage all new and returning exercisers to stick with their planned resolution so that it becomes a lifestyle or a habit. 

I've never used weight loss as a reason to exercise and that could be why I've stuck with it for over 20 years. Instead, I make a plan and focus on other results rather than weight loss even though that's an excellent incentive. For instance, set a goal to walk, run or swim at least three days a week for 30 minutes or do ten push-ups by June. Basically, set realistic goals and be more specific. It helps to write them down in a journal, on a calendar, or a whiteboard. When you see them written down, they seem more real. 

This year, I plan to run my first half-marathon in May. Even though my training begins at the end of February, my goal is to run at least four miles a week so that I'll be ready for the arduous marathon training. Another goal is to weight train with heavier weights twice a week. Now these goals are more specific than me just saying I want to loose weight. Shedding the pounds will come with the running, other exercises and weight training.

Some days will be challenging but stick to it. It takes about six to eight weeks to build a habit. If you fall off the wagon and you miss a goal, don't beat yourself up or throw in the towel. There are days I feel guilty because I took a day off instead of going to the gym but I don't beat myself up for long and get back on my plan. Rome wasn't built in one day and your fitness program will gradually come together. Apply the lesson in Aesop's fable The Tortoise and the Hare and pace yourself. Keep your eyes on your fitness prize and here is to your health.