I Just Have To Vent........AGAIN!

I'm really trying not to be mean, but how many healthy and fit looking nurses have you seen lately?  I'm sorry if you're a nurse and you fall into this category.  I am not trying to hurt feelings.  I just want to make a point.  If you go into a hospital or medical center of some kind you are more likely going to see an overweight nurse than a fit and healthy one.  Am I right?

So, here is my vent.  Nurses and doctors (there are quite of few of these as well) are in the medical field.  They have more knowledge about health and wellness than the average Joe, but they don't always practice or follow what they preach.  They should be  motivators.  They should be out there proving a healthy lifestyle is what Americans need, but instead they are doing the opposite.  It's so hard for someone like me who is in the health industry who preaches good nutrition and exercise to the public, clients, friends, family, to go to a hospital and realize that even people who have this great medical degree and more knowledge than me are the ones who fall into a weight category that is unhealthy and dangerous.

A client once told me she would have a problem personal training with someone who didn't look fit.  Her theory was, if you can't take care of yourself than how do you expect to be able to take care of me and get me to my fitness goals.  It's just like I can't get my hair cut by someone with scary bad hair.  Well, that is how I feel about unhealthy people in the medical field.  When I was pregnant I was in the hospital for five weeks on bed rest and I can't tell you how many medical professionals told me how important it was for me take care of myself.  I wanted to say "Honey, don't worry about me, but maybe you should take your own advice.

So here is what I want to say.  Be a role model.  If you want your kids to be healthy than you have to show them the way. Live your life in a way that is positive towards their well being because there are so many people who should be their role model that are failing severly. 

Put it Away

 I know your house will be filled with candy by tomorrow morning - AND it is a weekend. Oh No!!! Being home all day with a big bowl of candy might not be a good combo for anyone. Bag up the candy with the kids letting them count how many pieces are in each bag (a little math lesson). Put all of the bags away except for one. This will allow you to enjoy a few pieces without being constantly reminded that there is a ton more. If you aren't walking by a big open bowl all day you will be less likely to eat from it every few minutes.

Tennis Elbow Any One?

If you have elbow or wrist issues try doing your upper body weights with your hands facing each other instead of towards the ceiling or floor.  So, perform a bicep curl with palms facing each other (hammer curl) or a chest press with palms facing each other instead of palms facing the ground or away.  This takes pressure off the elbow and wrist.

Exercise Anyway!

Well, if you like to exercise in the morning, but are weary of the dark - you are in luck! On Sunday the clocks FALL back an hour giving you light a little bit earlier!! On the other hand, if you are an evening exerciser, this is kind of a bummer. The time change along with the shorter days actually will cause you to lose about a full hour of sunlight.

These shorter, darker days combined with the holidays, can be the start of the wonderful, winter, weight gain! Make a promise to yourself that this winter, that is not going to happen. Start fulfilling this promise by continuing your exercise program.

• If you can get yourself out of bed - get it in the morning. Whether you get up and do some push ups, sit ups and jumping jacks, go to the gym, or go for a brisk walk, good run, short bike ride, you will start your day off right. Getting your exercise in in the morning will lessen the chance of you skipping it in the evening.
• Put it on your calendar. Make it like an important business meeting, a doctors appointment or a lunch with a friend. If your life is crazy busy, like most peoples are, you will be more successful if you plan it and write it down. If that time in your day is blocked out for exercise, you will be more likely to not fill it in with something else.
• Make your weekends count. If you just can't seem to squeeze exercise in during the weekday with work and school, and the 8 million other things going on, pack it in on the weekends. Get out there with your family and just do fun stuff. Walk your dog more, go hunt for leaves with your kids, go sledding and have snowball fights (if you are lucky enough to live somewhere where there is snow), go ice skating or whatever you enjoy doing together outside.
• Bundle up! The cold weather keeps people inside. Bundle up and get out there. The faster you move, the quicker you will warm up!!
• Get a buddy. No matter when you plan it, if you are meeting someone there, you have a better chance of going. This is one of the only reasons I make it half the time that I do! When fitDiva Lara and I lived by each other, we met every Sat. to do our long runs. I don't care if it was sleeting out, that girl would go - which meant I had to too. I would be cursing her sometimes!
• Sign up for an athletic event in January or February. Having this goal may motivate you to continue to exercise throughout the holiday season. Now, this doesn't work for all people. If it is going to add an additional stressor to your already overstressed holiday season - don't do it. That would defeat the entire point. Exercise is supposed to de-stress your life - not add stress to it.
• Do it in the dark! BUT - if you do, be safe. Always go with someone else. Always wear lighting and reflectors of some sort. Change up your routes. Carry a cell phone. Just take care of yourself.

Okay, so when you are penciling in on your calendar to set your clock back Sunday, go ahead and start penciling in your exercise plan. Well, pen it in so you can't erase it!!

The Bender WHAT???

  Fit Diva Jill and I often discuss products we see on television and first we think "Hey why didn't we think of that," and than next we think, "OK, really all you need to do is this or that, and you can get the same results."  This one product I'm about to discuss not only falls into this category, but goes right along with my strength training device blogs.

You may have seen the commercials on television for the Bender Ball (see pictured above).  I sure have and of course all those ladies have perfect abdominals because all they do is the Bender Ball.  PLEASE!!  They surely eat all they want and sit on their behinds the rest of the day.  YA RIGHT!  That is my main complaint about these commercials.  They never discuss what else the models did to look like they do.  It's false advertising to me.  Believe me in between commercial breaks they are out back smoking cigarettes I just know it!

So, basically you place the Bender Ball on the small of your back or right at the arch and you do crunches.  Now this will give you a more intense and better range of motion abdominal workout.  There is not doubt about it.  You are already in a contracted position and at the start point your abdominals are firing, but you can do the exact same thing on a BOSU (see pictured) or stability ball.  So if you belong to a gym and these things are at your disposal or you already own one, than save your money.

I'm not saying this is a bad product,  I'm just saying there are already devices out there that can give you the same workout. Take the last picture to your left.  This little disc has been around for about eight years. Hmmmm, looks pretty similar.  Most gyms have these laying around as well.

Plus in order to get great abdominals you need to eat right (to stop adding fatty tissue to your middle) and you need to do cardiovascular workouts (to decrease the fatty tissue that is already there).  You can't get rid of fat in your abdominal area by doing crunches.  You can tone the area up, but the fat will still be there unless you burn it off by using it as an energy source in your cardiovascular workouts.

Well, I wish I would have come up with the Bender Ball because this lady is probably making a killing.  Any product being demonstrated by a six packed twig of a model sells like hot cakes.  For $9.99 it's a great price, but once again you can get the same results using the equipment I discussed.  This is not a new idea or concept at all.  Just remember it's more than just doing crunches.  You have to do the whole package in order to get the right and best results.

Enjoy it!

If you are trying to become more active, try to concentrate on enjoying yourself rather than on what a particular exercise might do for you. This will make exercise seem less like a chore which will encourage you to continue doing it rather than quit after a time or two.

Persimmon Spice Bread

This bread is great to serve with the Fruit Stew recipe below.

1 stick butter
1/2 C white sugar
3/4 C light brown sugar, packed
2 eggs at room temperature
A mixture of 1 C pureed (Hachiya) persimmon, mixed with 1 1/2 tsp baking soda
2 C all purpose whole wheat flour
1/2 tsp. salt
2 tsp. ground cardamom or cinnamon
1/2 tsp. grated nutmeg
1/2 tsp. gound ginger
1/4 tsp. ground cloves

Preheat the oven to 375 degrees. Lightly butter a bread pan  (4X10 inch). Line it with wax paper or parchment paper, then butter and flour it. (A spray hasn't worked well for me in this recipe).

Cream the butter with the two sugars in a mixing bowl until light and fluffy. Add the eggs one at a time, scraping down the sides in between additions, then stir in the persimmon mixture. Stir the dry ingredients together in a bowl, then add them to the butter mixture and stir just enough to combine well.

Turn into the pan and bake in the top third of the oven until firm and a cake tester comes out clean, about 50 minutes. Let cool in the pan for 5 minutes, then carefully turn out onto a rack to finish cooling.

Recipe from Deborah Madison's Vegetarian Cooking for Everyone.

Work Hard For Them Too.

A while ago a friend of mine and I, were talking about little things that we find interesting when it comes to parents and their kids' nutrition. Come to think of it, it may have been fitDiva Lara and I when we were in Colorado. One of the things we mentioned that we find quite irritating is when parents put a lot of focus on their own health and nutrition but very little on their children's.

I kind of put our conversation in the back of my brain, but I was watching a movie the other day and there it was again. A prime example of pretty much neglect. This woman was all about her Chi. She made this fabulous, Chi-friendly meal for herself and all of her friends but then BAM, opened up a Happy Meal from McDonalds and dumped it on her son's plate. Sure, he wouldn't have probably touched the bean curd stew and whatever other dishes she put together, but seriously. A Happy Meal? Come on.

If you read the fitKids blog I posted yesterday you will see why this is a problem. Childhood obesity is increasing every year as well as obesity-related diseases in children such as diabetes and heart disease. In fact, for teens, diabetes is one of the leading causes of death, and continues to grow. This is not good and it really all starts at home.

Parents - please remember that your children's health is worth working for just as much as your own. It may be challenging at times but stick to it. They are little you's and usually they want to be just like you (even if they wont admit it). Include them in your healthy lifestyle as much as you can. They will appreciate it and benefit from it, if not now, later, when they are healthy, happy adults.

Make Just a Little

If you like to have cookies for an after dinner treat but don't like having a bunch of them around tempting you to eat them, just make a few at a time. Go ahead and make a full batch of batter, but freeze it. You can freeze individual cookie sized portions or you can just freeze the entire glob. It is pretty easy to scoop or slice even if frozen. Just pull out however many you want to make and cook them while you are eating your dinner. When you are finished, you will have a yummy treat to satisfy your family's sweet tooth, but not enough to over do it!

Healthy Parents - Healthy Kids

 Last week I was doing some spring, well fall cleaning. I was digging through some of my old magazine articles and found one from Newsweek 2000 titled Fat For Life? At that time 6 million kids were seriously overweight which doubled the number of overweight children in the 1960's. The rate of Type 2 diabetes had also increased from almost none under the age of 40 being diagnosed to 30% of at least one physician's pediatric patients according to Dr. Robin Goland of New York's Columbia-Presbyterian Hospital.  

In another article found in Breakthroughs In Health, Volume 2 Issue 1, February 2007 titled New Study to Tackle Youth Obesity and Diabetes. Data was analyzed by researchers from the Center for Disease Control and Prevention and the University of Rochester School of Medicine and Dentistry in New York. This data was from surveys that evaluated the health and fitness of more than 22,000 children and teens. They found that the percentage of girls and boys with abdominal obesity had increased another 10.5% from 1999. They found the largest increase in boys from 2 to 5 years old and girls from 18 to 19 years old.

Obesity in children and teens significantly increases their risks of many diseases including diabetes, heart disease and cancer, problems such as asthma, and unfortunately early death. It is a problem that is obviously not improving but getting worse. Here are some tips to reduce your child's risk of obesity and the problems that come with it.

1. Monitor your children's weight. The younger you are, the easier the weight comes off. If you keep help them keep it off now, you will be setting your child up for a leaner, healthier life.
2. Make healthy living a lifestyle for the entire family. Set an example. Exercise together and learn to eat healthy together. Make it a priority and just a way of life.
3. Make rewards non-food related. Use stickers, extra play time or a trip to the zoo instead of food, candy or t.v. time.
4. Teach your children how to make healthier food choices by making healthier food choices. Skip the foods ladened sugar, fat and high-fructose corn syrup and replace them with foods that take longer to digest and sustain energy.
5. Be choosy with fast food. If you must go through a fast-food joint, get out and go in instead of going through the drive thru, don't supersize, and try to choose the healthiest options available. However if they really want fries, let them have them but just a few.
6. Dessert doesn't have to follow every meal. Every once in awhile it is fine, or even every night after dinner. But again, just a little bit. Moderation is key.
7. Restrict T.V., computer and video game time and encourage outdoor activities. This goes for you as a parent too. It doesn't have to be an organized sport, it can be riding their bikes, looking for bugs or playing at the park. If it is cold outside, bundle up and go chase your breath!

Work together to be a happy, healthy, active family. If not for yourself, do it for your kids.

Fall Fruit Stew

The fruit may be varied depending on what you have available. Excellent served over low-fat vanilla ice cream or just on its own!

2 cups unsweetened apple juice
1 cup water
2 cinnamon sticks
1 (1-inch) piece of ginger root, cut in half
zest of 1 orange
zest of 1 lemon
2 apples, peeled, cored, cut in eighths
2 firm pears, peeled, cored, cut in eighths
4 plums, pitted, cut in halves
2 Fuyu persimmons, peeled, seeded, cut in eighths
1/3 cup golden raisins
1/3 cup dark raisins
1/2 cup pitted prunes
1/2 cup dried apricots
1/3 cup fresh raspberries
1/4 cup almonds, chopped
pomegranate seeds

Bring apple juice, water, cinnamon sticks, ginger and zests to boil in
large saucepan. Add apples, cover and cook until just tender, about 15
minutes. Add pears, cover, and cook 5 minutes. Add plums,
persimmons, raisins, prunes and apricots and cook for another 5
minutes. If you must stir, be careful not to break fruit apart. Turn off
heat. Gently stir in raspberries.

Toast almonds in a dry skillet or at 400 degrees in the oven until golden brown, about 3
minutes.

Remove ginger root and carefully spoon stew into individual bowls,
being careful not to break up fruit. Serve sprinkled with toasted
almonds and pomegranate seeds.

Makes 6 servings.

Recipe from an article by Michelle Huneven "The Stews of Autumn" in the Los Angeles Times Food Section 23 - October 1995.

Remember To Relax

Everyone is trying to cram so much into their schedules.  I say fight back, take a stand, take a nap!

-Margot Black

What is up with us always putting too much on our plate and cramming so much in our day we don't even remember breathing?  I am guilty as charged for this one.  Lately I've been really realizing that it's not good for me and not good for my kids, so I've made some changes.  I encourage you to do the same.  It's ok to say NO and relax.  Make sure you set aside time each day to work out and rest.  You can do it.  Take charge!

Lateral Twisting Plank

I wanted to do another BOSU exercise since I blogged about it.  You can perform this execise without the BOSU and just put your hand on the ground.  You may want to accomplish the exercise this way first and work up to using the BOSU.  This is a great overall body exercise as it works your arms, core, legs, and all those stabilzing muscles.  I was sore after performing this just on the floor with no BOSU

 

 

 

Preparation : In a side-lying position, center one hand on top of the dome. Adjust the legs into a long lever, "scissor" position with the top leg forward of the bottom leg. Lift the top arm so that the fingers point toward the ceiling and the hand is aligned over the shoulder. Align the hips and shoulders over one another. Do not let the top hip or shoulder roll forward or back.

Movement : From this balanced position, slowly rotate the body toward the dome. Stop the rotation movement of the trunk and legs when the hips and shoulders are square to the floor. Continue reaching under the body with the arm until it is almost parallel with the floor. Pause at the bottom of the movement. Then slowly rotate back to the starting position. Perform 2 sets of 6 to 10 repetitions to fatigue. Perform the exercise on both sides of the body. Thanks to PTontheNet for their pictures and help with verbage.

The BOSU

You may have noticed this crazy little dome shaped piece of fitness equipment laying around the gym and you've seen people standing on it, jumping across it and even laying on it.  So what makes it so great?  Well, first off it's called a BOSU which stands for Both Sides Up and it is a great way to make just about any exercise more challenging and here is why.

• Invented six years ago for training the U.S. Ski Team, the ball is intended to keep users slightly off balance while performing exercises.  Its unstable surface makes you work on coordination, balance, and core strength.
• Think of the BOSU as an unstable weight bench.  If you look at my fitTrick from a few weeks ago I showed a bicep curl on the BOSU.  You're sitting on the BOSU with feet off the ground having to balance yourself while performing the bicep curl, so instead of just working the bicep you are working your stabilizing muscles, core, legs, etc. (FYI, you would have to lower your normal weight on the free weights when doing it like this).
• You will be challenged throughout your whole range of motion on any exercise you do incorporating the BOSU and you won't find your mind wondering as you will have to really concentrate to perform and finish the exercise.
• It can become a cardiovascular workout as well as a strength training tool.  Use it with hops, jumps, steps, leaps or lunges.  For strength, try squats, push-ups, or balancing while doing any other exercise.  Your options are endless.

The BOSU is another means of resistance training.  If you have never tried it, please check it out.  There are BOSU classes available or go to your gym and have a trainer show you some moves.  You can go to www.bosu.com to learn more or order one.  It comes with an instuctional video to help you get started.  Go have a little BOSU fun. 

Snack Attack

Do your kids have the afterschool munchies? Do You? I know I always did and still do to this day! There is just something about 3:00pm that makes me ravenous. It is a tough time too because you don't want to eat too much and spoil your dinner, but want to eat enough to keep you from snacking the entire time you are cooking! I have done that so many times and by the time we all sit down for dinner, I am not hungry any more! 

A good rule of thumb to follow, as far as snacks go, is to be sure they include a little bit of carbohydrates, fat and protein. Your body burns off the carbohydrates right away, but takes longer to burn off the fat and protein. This will give you an immediate boost of energy as well as hold you over until dinner.

Some great snack ideas for both you and your children are:

• Low-fat yogurt and fruit topped with some crunchy cereal or a few nuts
• Popcorn, peanuts and raisins mixed
• Dried fruit and walnuts
• Raw vegetables and low fat dip, cheese or hummus
• Small bowl of low-sugar, high fiber cereal with low-fat milk
• 1/2 whole-wheat bagel or pita with tuna and avocado
• Good quality sliced meat and fruit with a few Triscuits or Melba toasts
• 1/2 whole-wheat bagel, melba toast or Triscuits and low-fat cream cheese and tomatoes
• Low-fat cheese and fruit
• A hard-boiled egg and tomatoes
• Cottage cheese and tomatoes, pineapple or orange slices
• 1/2 baked potato and cottage cheese
• An apple and natural peanut butter topped with a few raisins
• Small fruit smoothie with whey protein
• Small homemade high fiber muffin with natural peanut butter
• Low-fat chocolate milk and a piece of fruit or whole wheat toast

Any of these are great snacks and there are a hundred more I could list. Remember to include all 3 major food components. Doing this will give you the most bang for your buck without completely breaking the calorie bank.

Wear Positive Messages

OK, this may sound a little out there, but I was told this interesting story by a clothing designer that a Chinese scientist took a drop of water and analyzed its molecules.  Then he placed a drop of water by positive words and another drop by negative words and the change in the molecules were significant. This Chinese scientist declared that positive words really do change our chemistry and how we feel.  He said wearing positive messages on our clothing can help us stay healthy.  So, wear something uplifting and positive.  Hey!  It couldn't hurt!

Other Means of Strength Training

On Wednesday I talked about the difference between free weights and machines and I wanted to go a little further into this by talking about other means of strength training that can be just as beneficial.

Free Motion:  Free Motion is a brand of strength training equipment that many gyms now have.  They have a piece of equipment to work every muscle group, but in a more unique way than most.  The cablesystem is not fixed and works in a way that resembles free weights or functional daily movement.  You do have to pull in more stabilizing muscles and know your positioning and proper range of motion (ROM) in order to do the movement properly.  I love it and my clients work on some type of Free Motion equipment every session.  I would put it somewhere in between free weights and fixed strength training machines.

Medicine Balls and Resistance Bands:  People ask me constantly if resistance bands and medicine balls are good for resistance training.  I alway tell them resistance is resistance, if it's a can of soup or a medicine ball.  Most athletes train with this type of equipment.  First of all resistance bands are easy to take with you when you travel and to store at home.  If used properly, it can give you a great workout.  You can buy different levels of resistance and they all come with an instruction sheet. 

Just holding a medicine ball while doing crunches, squats, lunges, etc, adds a  greater load and greater workout.  The exercises are endless for both of these and again can provide a more functional movement.  When I work out clients at my house they tell me it's a harder workout than the gym and I don't own one piece of strength training equipment and rarely use free weights!  For a completely different workout than you're use to, get with a trainer and have he/she set you up on a resistance band and medicine ball workout.

Ok, once again I'm going to continue this blog on Monday.  I have tons more to tell you and more equipment to show you!!!  Hang tight.

Plan Ahead

Plan your meals for the week and write out a grocery list. Shop on Sunday or Monday and get everything for your meals. This will allow you to plan for healthier meals instead of scrounging up something last minute as well as keep you from buying random things. It should help you save money as well be healthy!

Mixed Persimmon Salad

This is one of the easiest, prettiest and best tasting salads I have eaten.

2 cups mixed green salad mix
4 Tbsp red wine vinegar dressing
½ ripe avocado, peeled and sliced
4 persimmons peeled and cut into chunks
1 cup jicama, chopped
1 Asian pear, sliced

Put lettuce in serving bowl. Put the dressing into a glass bowl large enough to hold the fruit. Put avocado, persimmons, jicama, and Asian pear pieces into the bowl as they are cut. Stir to coat. Pour the fruit and dressing onto the lettuce. Toss to coat. Chill 20 minutes.

Makes 4 Servings.

Calories 111, Protein 2g, Fat 4g, Cholesterol 0mg, Carbohydrates 19g, Fiber 4g, Sodium
223mg.

Recipe From Zhion Health

Persimmons

When I was little I loved to visit my grandmother during the holidays of course to just to see her but also to enjoy her Persimmon Cookies. They were my absolute favorite cookie of all times. We didn't eat persimmons at our house nor did my mom bake with them, but knowing what I do now about the health benefits of persimmons, we probably should have. 

 There are two types of persimmons most commonly available in the U.S. They are the Hachiya (Japanese) and the Fuyu. The Hachiya is a bright, deep orange-red and is shaped like an acorn. To me it resembles a roma tomato. It must be very ripe and soft before you can eat it. You can cut it in half and spoon out the fruit but it is usually used for cooking and baking. The Fuyu is small and lighter orange. It looks like a regular tomato that is not quite ripe. It is the better of the two types to just eat. You can eat it just like an apple - right out of your hand or cut into slices. You want to make sure it is firm and crisp.

Persimmons are most available from October to February and they are most inexpensive in November and December. They are not a very popular fruit, but they probably should be. Persimmons provide twice as much fiber as that in apples and are high in vitamin A, C, Manganese, and antioxidants. Adding persimmons to your diet can:

Promote Heart Health: Persimmons have been shown to lower the risk of heart disease by a lowering cholesterol and blood pressure. Persimmons contain a huge amount of fiber, vitamin C, vitamin E and antioxidants which all are known to fight heart disease.

Promote Eye and Skin Health: Persimmons provide 55% of your DRV vitamin A. Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.

Promote Digestive Health: Persimmons provide 6g fiber per serving. Fiber is known to aid in digestive health. Persimmons are also thought to calm stomach aches and relieve diarrhea.

Promote a Healthy Immune System: Persimmons provide 21% DRV of vitamin C. Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.

Promote more energy: Persimmons provide 30% DRV of Manganese and 8% DRV of Vitamin B6. Manganese is important in energy production and antioxidant defenses and Vitamin B6 helps the body convert protein to energy as well as promotes brain health.

So, next time you are in the produce aisle, grab a few persimmons and try them out. I assure you you will be pleasantly surprised!

Persistence

I know I have talked about this before, but I thought I would bring it up again for encouragement! Persistence does pay off. I myself have a very stubborn, picky eater as I know so many others do. It can be extremely frustrating and down right depressing. My older son is a perfect eater. Even when he went through a short spell of stubbornness, the food he did agree to eat was always healthy. The worst thing that boy eats (drinks) is chocolate milk - and that is really not that bad. As for my youngest, well he has major food issues and eats a total of 6 things - sometimes 5. Yogurt, cottage cheese, smoothies, toast, pancakes and bananas on and off.

I have been able to sneak a few other fruits and vegetables in through hiding and mixing, (smoothies are a lifesaver), but still have not been too lucky with the whole food. He was eating bananas for a while, but then stopped liking them again. Same with raisins.BUT - it does seem to be getting better.  Every day I put exactly what we are eating on his high chair tray. Every day he hands it all right back to me and we resort back to yogurt and cottage cheese. However, every once in a while he will try something new. If I show him I am eating it, and show him his big bro is eating it, he sometimes will sneak a try. I go crazy, overdo the praise and sometimes that will encourage him to keep eating.

What I also find that works is giving him the same snack his brother and brother's friends are having. If we are grocery shopping, I always give Nicolas sliced apples, raisins or even sugar snap peas (he loves them)! Sometimes if he is eating them, for some strange reason Sam will start nibbling. If we are outside playing and the kids all want a snack, I cut up strawberries, grapes or carrots and go ahead and give them to Sam too. Sometimes he will actually eat a little bit.

What I find that works best though is to keep giving it to him. Like bananas - he hated them, loved them, hated them and is now eating them again. I just kept offering them to him every day. Same thing with strawberries and even turkey meat which is HUGE. He doesn't like any meat. I really find that if I just keep giving it to him, he breaks down and finally tries it. That doesn't mean he will like it or eat it again the next time, but at least for that one time!

Keep trying ladies! Eventually it will pay off. It may be challenging from now until they are 20, but stick to your guns and keep trying!

When Was The Last Time You Went Dancing?

I love dancing.  Throw on some 70's and 80's music and I can cut a rug like nobodys business.  If you can't get a babysitter or there are other reasons you can't get out with your someone special and do the Hustle, then turn on the tunes at home and go for it.  My kids crack up when my husband and I start dancing and they usually join in.  What a way to have a laugh, burn off some steam and calories.  So I dare you to dance your heart out!  It just puts you in a great mood.

Bring it From Home

Eat breakfast at home and bring your lunch. It is better for you in so many ways. You will save money, time and most likely calories. You will have control over the quality of food you eat as well as knowledge of exactly every thing that is in it. It will take a little planning, but is definitly worth it.

Free Weights vs Machines

You're standing in the gym and before you are rows and rows of strength training machines. You look the other way and see racks and racks of free weights.  What do you do?  You see the big muscle heads (no offense to the muscle heads) using mostly free weights and you start to freak out a little. You don't want a lot of bulk, but will the machines give you what you want?  First of all, you can't go wrong with either if you are doing the exercise properly.  It is important to realize that while no training modality is perfect, both free weights and machines have their place and unique features.  Here they are:

Free Weights:

• Free weights include dumbells and barbells.  Free weights require more balance, coordination, stabilization, and an understanding of the correct range of motion (ROM) since there is no fixed ROM like on machines.
• Using free weights requires more stabilization muscles to fire which makes the exercise more functional or mimic real life movements.
• You have more variety of exercises to do.
• Dumbbells offer numerous movement planes and hand positions.
• Any size of person can use free weights but with machines someone very short, tall, or obese may not fit the machine properly.

Machines:

• Machines can be safer to use than free weights since you don't have to worry about your ROM and they are easier to use.
• You can perform machines without a spotter.  If a lifter fatigues and fails to complete a repetition,the weight is simply returned to the weight stack.  However, good form is still important to prevent injury.
• Machines are easier to learn and perform since they have a fixed ROM and improper form is less likely.
• Machines can be more time efficient.
• The novice, elderly, or other special populations may benefit from machines since they are more worry free.

Regardless of the training equipment you use, the important thing is to find what meets your training goals.  Where are you in your training?  What do you feel comfortable with?  If you have been using machines forever and want to change up your routine, ask a trainer at your club to help you with a free weight program. 

Watch for my next blog regarding resistance training as I talk about certain machines that can be used almost like free weights!

Turkey Trot Time!

I know it is only October and Halloween has not even passed, but yes, I am thinking about Thanksgiving. If Halloween is not the start of the "Holiday Weight Gain", then Thanksgiving definitely is!! Fall has set in by then and time will have changed, making it colder and darker each day. This tends to lead to more time indoors and less time exercising. Like I said in yesterday's fitTip, less exercise generally leads to more eating and not necessarily good eating. When we are talking "Holiday" food, well you know, "Good" eating, but not really "Good" eating!!

A great way to kick off the official hoiday season is to do a Turkey Trot! Most cities in the US have one and whether they are big or small, they are always fun! Generally there are different options as far as distance goes and most of them are kid and pet friendly. You can walk it, run it, roller blade it, whatever. Your children can run or walk with you or you can push a jogger and pull your dogs (or get pulled by them). It is a great way to get out there and do something as a family.

It is also a fun way to balance out the calories that will be consumed Thanksgiving day and beyond! Rather than getting up and sitting around waiting to eat all day, you will be getting up and burning quite a few calories. You will be "earning" your great meal! You also will most likely feel better all day if you get up and move a little vs. sit, eat and sit some more. Your body will be energized vs. tired and sluggish. Well, it may be a bit tired from the run, but it will be a good tired vs. a sluggish tired!

Sometimes Turkey Trots sell out, so it is a good idea to start looking for one in your area. Signing up now will ensure you a spot as well as give you motivation to train for it. Training for it is a great way to fend off the Halloween candy poundage! Encourage your family and friends to get on board as well. It really can make for a fun day. Who knows, it could become a tradition!   

Give Yourself a Medal

Write down what your health and fitness goals are going to be for the next five days.  Then write down what your reward will be for meeting those goals.  Maybe it's a massage, a shopping spree or a "you did it" medal.  Whatever it is make it worth wanting to meet those goals.  This way you have a great incentive to work towards!

Healthy Habits Lead to Healthy Habits

When I skip the exercise, I tend to eat bad. When I eat bad, I tend to skip the exercise. It is a yucky cycle. However, When I exercise, I tend to eat better (why undo what I just did?!) and when I eat better, I feel like exercising. It is a fabulous circle!

Row With Stability Ball

This is such a great back and core exercise.  You will also feel this in your glutes and hips.  The stability ball makes your core work hard to keep balanced and since you're really going against gravity and having to maintain balance, you will need to lower your weights compared to what you would normally do a row with.

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Preparation : Maintain proper alignment by positioning the feet straight, glutes tight, neutral spine, shoulder blades retracted (squeezed together) and depressed (shoulders down, don't hunch up), and chin tucked for good cervical alignment. Activate the core by drawing your stomach in towards you. Lie prone with your lower abs / hips on the stability ball, feet against a wall (if needed) and proper alignment.

Movement : Choose light dumbbells and perfect the technique before moving to a heavier load. Start with the dumbbells under the chest in line with the ground. Row the weight up with both arms, keeping the elbows wide. The shoulder blades should retract (squeeze together) gradually as you row the weight, then protract (move away from each other) as you lower the weight slowly. Keep the core and glutes tight to avoid lower back discomfort. Do 2 sets of 10-12 repetitions.

Thanks to PtontheNet.com for pictures and help with verbage.

When Is It Time To Throw In The Towel

"Throw in the towel!"  "Raise the white flag!" We've all heard these terms which basically means "GIVE IT UP."  There comes a time when we need to realize there just might  be a certain sport that is not for us.  I am a HUGE klutz.  Just ask Fit Diva Jill.  I am also horrible about getting out of my cycling clips.  Now the main reason for that is I have horribly weak ankles. What is easy for most people to clip out of, is extremely hard for me. This has created several falls.  Again, just ask Fit Diva Jill.  Now on my road bike, I am pretty much OK because I prepare to clip out in enough time for the stop light or whatever. On my mountain bike, well that's a whole different story.  Several injuries later, I decided to give up racing my mountain bike. If I do ride it, well I put the old school pedals on and grin and bear it.

Here are some reasons to throw in the towel

• Several chronic injuries are the result of whatever you are doing.
• Your injuries can't get better.
• You're bored or just burned out.
• You're 45 and still playing with the college students and constantly getting hurt.  Just play with the 45 year olds.
• Mental staleness and the sport just isn't fun anymore
• When you start saying thinks like "Why am I doing this ?"  "What is my purpose."  "What am I getting out of this?"

The answer to most of these is to just find something else to do.  I have dealt with about every injury and situation as a personal trainer. Believe me, you can find something to do that won't cause further injury and may become your new passion.  Sometimes your body just needs a change.  After a while, if you feel the need to get back to whatever it was you gave up, assess the reasons you gave it up.  If it's because of injury, maybe change the way you move or work on strengthening muscles to prevent the injury from recurring. 

Hey, I know it's hard to say "I just can't do this anymore," but it doesn't mean you have to give up on exercise or sports all together.  Listen to your body and take care of yourself!

Costco Craziness

Today I am going to give a quick little bit of shopping advice as well as vent just a tad. A. Don't go to Costco when you are hungry and B. Don't go to Costco when everyone else is hungry.

First of all the diet advice. If you go to Costco hungry, you will be very tempted to buy everything that looks good at that time. Buying in bulk is great, IF it is something you typically would buy on a smaller scale AND if you know you and your family will finish it. Many items look great, like the Frozen Tortilla Encrusted Tilapia, but wreak havok on any diet plan you might be following. If you are starving, the temptation may just be too much to overcome. Many times, those type of things are not good for you and they are also expensive. Also, too many times, bulk food items are wasted because there is just too much to finish before it goes bad, OR - you force yourself and your family members to eat, eat, eat, to avoid anything going bad, and that is not ideal either. If either of those things are happening, you are really not saving any money and would be better off buying the small bunch of grapes vs. the gargantuant container of them.

Secondly, being hungry can be dangerous because the sample stations are out like crazy. This may cause you to eat a little of this and a little of that and a little more of that over there, until boom you have eaten a 3 course meal. Then, what can quite possibly happen, is you leave, get home, not really think you ate lunch or dinner because you just had a "few" snacks, so you eat again. That is not really great for the diet plan.

Okay, now for the vent. If I offend anyone with this brief little vent, I apologize - but seriously. Today I went to Costco to get the essentials - toilet paper, paper towels, laundry detergent and the 20 pound carton of grapes - j/k. I got there at 11:50 and had to leave there at 12:30 to pick up my son from school at 12:45. BAD TIME TO GO - especially since I was in a hurry. It was lunch time and the samples were everywhere. I cannot stand the samples. It is not the samples I cannot stand, it is the people wandering over to the samples leaving their carts all over the place making it impossible for anyone else to get around. Today, I literally had to politely push a lady over to get through the aisle. They were giving out little candy bars from their deadly 50 pound Halloween candy bag and the lady couldn't decide which bar she wanted. I said excuse me 5 times before I slightly nudged her to get through. Seriously. But it wasn't just her, it was literally every sample stop in the store - and they had like 20 today. There would be 5 people around one sample station and so 5 carts randomly scattered in every direction making it a maze. Costco carts are HUGE and when you have a bunch of stuff in them they are heavy. It makes it hard to weave in and out of other baskets. I was completely annoyed.

So if you want to have lunch at the Costco sample stations - by all means do so! However, make it your lunch not an addition to your lunch and please for the sake of everyone else around you, be mindful of where you put your cart!

Have a great weekend!

It's Not All Or Nothing!

Forget the all or nothing attitude towards exercise.  If you're not feeling in the mood, just tell yourself you're going to do ten minutes. Next thing you know you will remember why it feels so good to workout and you just may stick it out for the full time period.

Nike Tempo Short

If you are a runner then you know about the Nike Tempo Short.  It's probably my favorite short and the most flattering.  It's also very popular.  Go to any race and you will see it in just about every color on most of the running divas. This short has been around forever and if you own one, you never get rid of it.  At around $30.00 they are a bargain.  Plus Nike always has some cute tops, bras, and jackets to match your short.  What's great about Nike is the next season they will come up with a new color scheme, but it will still match last year's shorts.  You can buy a new top and BOOM, you have a great cute new outfit!  Buy a pair today.  I promise you will love it!

Health and Human Services Gives Exercise Guidelines For Kids

This morning my boys and I were out on our daily walk.  I pull the wagon in case their two year old little legs need a rest.  We get to certain points in our walk and we race to the tree, or to the lake, or to whatever seems fun to race to.  My boys laugh and think it's so much fun to race mommy.  As we are running I say things like "OH! we're getting in our exercise.  Isn't this fun?"

I can't stress hard enough how important exercise is for kids these days.  The government is starting to see the rise in sickness and diseases in children and are also stressing exercise.  The Health and Human Services has reported exercise guidelines for children and adolescents as one hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week.

Examples of moderate intensity aerobic activities include hiking, skateboarding, easy bicycle riding, and walking. Vigorous intensity aerobic activities include a more intense bicycle ride, jumping rope, running and sports such as soccer, basketball, and ice or field hockey. Children and adolescents should incorporate bone and muscle-strengthening activities, such as rope climbing, push-ups, sit-ups, and tug-of war, three days a week.  This can also include climbing a tree or the monkey bars at the park.

The message is out that our children need to exercise.  Studies have proven how exercise reduces sickness and improves overall health.  Not only that but most children these days are overweight and are suffering depression and many other mental and physical problems.  Exercise is the key and the government is starting to see how important it is to get the word out. 

Do your kids a huge favor and encourage exercise.  You can make it fun and get them to the point where they ask to go exercise.  It's a great way to get family time in and do something healthy for you and your kids.

You Go Joe

Pilates is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walk, in the way you play, and in the way your work - Joseph Pilates.

Joe Pilates was way before his time in his thinking about exercise.  He had  come to conclusions about the importance of a strong core way back in the 1920's and the regular use of Pilates has been found to be successful in preventing recurrent back pain because it increases the coordination and strength in the deep abdominal muscles.   We as a society have only realized in the last ten years how the core manages everything our bodies do and how a strong core is key in injury prevention.   

If you've never tried Pilates, I encourage you to find a class and give it a try (of course, always get a doctors approval before starting any type of exercise program).  I love it and during my pregnancy it was a saving grace for my back and posture.  You do several moments, but focus on the core being the center of the movement.  I would use it as a strength training day for me because you do move against resistance and there were days when I worked up a pretty good sweat and was sore the next day.  Most days I was sweating within minutes of starting.  You can do mat classes or reformer classes.  There are classes of all levels, so no matter where you are physically, there is one for you.  Here are some great reasons to do Pilates.

1. Helps improve your posture.
2. Strengthens your core
3. Helps with coordination
4. Helps prevent injuries
5. Helps with sport performance
6. It's an overall great workout

"Rome was not built in a day" and patience and persistence are vital qualities in the ultimate success of any endeavor. When all your muscles are properly developed, you will perform your work with minimum effort and maximum pleasure. As small bricks are used to build large buildings, so will the development of small muscles help to develop large ones. Pilates is "the attainment and maintenance of a uniformly developed body with a sound mind, fully capable of naturally performing our many daily tasks with spontaneous zest and pleasure.""
  - Joe Pilates

Be a Doer

" A non-doer is very often a critic - that is, someone who sits back and watches doers and then waxes philosophically about how the doers are doing. It's easy to be a critic, but being a doer requires effort, risk, and change."
--- Dr. Wayne W. Dyer

Get Some Sun

About 3 years ago when we still lived in Dallas, I was meeting fitDiva Lara at White Rock Lake to do our weekly long run. I got there early so I was listening to a health channel on the radio. They were talking about how Vitamin D deficiencies were rapidly increasing causing a rise in a number of problems and diseases such as osteoporosis, diabetes, cancer, and heart disease. They were saying at that time the main reason for the rapid increase in Vitamin D deficiencies was caused by the rapid decrease in time spent out in the sun.

With skin cancer on the rise, the message to protect ourselves from the sun and/or stay out of the sun all together has been heard loud and clear. The realization that the sun causes all of the wrinkles and sun spots suddenly appearing on our faces and hands helps us hear that message even clearer. Because of that message, people today are wearing loads of sunscreen, covering up with hats and clothing made with sunscreen, sitting in the shade - in addition to being sunscreened, and/or just staying inside. This is kind of causing a problem.

Studies have shown that a Vitamin D deficiency can lead to osteoporosis, heart disease, stroke, multiple sclerosis, cancer, diabetes and respiratory problems. AND, according to an article on Monday on Yahoo News, children who do not get enough vitamin D are at risk for rickets, a bone-softening disease that result in stunted growth and skeletal deformities if not corrected while the child is young. According to the article, the American Academy of Pediatrics is now recommending children receive 400 IU of Vitamin D per day starting from their first few days of life. That is double their previous recommendation. For infants (especially nursing infants) and children that do not drink milk, supplementation is now being recommended.

Supplementation for adults is probably not a bad idea either, but it isn't necessarily necessary! There are few food sources that contain Vitamin D but there are some. Fish, such as salmon, Mackerel, herring, tuna and sardines contain an excellent amount. Vitamin D fortified milk, yogurt, margarine, egg yolks, Swiss cheese and liver (yuk) are also good sources. For vegetarians or vegans, mushrooms as well as vitamin D fortified cereals, rice or soy milk and orange juice can provide a substantial amount.

Along with eating some of those foods I recommend getting a little sunshine. 15 minutes a day, at least 2 days per week is said to help ensure you are getting adequate amounts of vitamin D. I don't believe (but I am not a doctor and I could be completely wrong) that 30/minutes a week will lead to skin cancer and loads of wrinkles, but I do believe (again, I am not a doctor) that it can lead to a healthier and happier life.

Because I Love You

Even though this is great to put in a card to your significant other, it's also a great line to use when your kids ask why all their friends get to eat McDonalds, but you won't let them.  Tell them you care too much about their health to put that in their bodies and also that it won't nourish them, but only make them feel tired and sluggish.

Pumpkin Seed and Cilantro Pesto

1/4 C Pumpkin Seeds
1 C chopped cilantro
1/2 C coarsely chopped parsley
2 TBS coarsely chopped scallion
3 medium cloves garlic, chopped
2 TBS water
2 TBS fresh lemon juice
3 TBS extra virgin olive oil
Sea salt and white pepper to taste

Blend all ingredients in a food processor, adding olive oil a little at a time at end. Do not overprocess. You may need to scrape down the sides of the bowl. Make sure that the mixture does not become too smooth; small pieces of Pumpkin Seeds should still be visible. This can be done by pulsing the food processor rather than leaving it running. The pesto is best served at room temperature. Do not heat it. It will keep in the refrigerator for about 5 days.

This pesto goes well with pasta, chicken or fish. It can also be served over sauteed vegetables, spread on crackers topped with cottage cheese, put in a veggie wrap or sandwich or tossed with cooked grains and vegetables.

Recipe and serving suggestions from George Mateljan's The World's Healthiest Foods.

It is Soup Season!

Soup is the perfect fall and winter food. It is warm, comforting, full of flavor and aroma. There are a wide variety of soups to make and buy that are low in fat and calories and high in fiber and nutrients however, many soups can be packed with fat, calories and sodium and very limited when it comes to nutrient content. Be choosy when you are deciding what soup to make (or open). Try choosing broth based soups packed with vegetables, lean proteins and seasonings rather than cream based soups ladened cheese and salt.

Excuses Excuses

I don’t know about you, but there are days where I can think of every excuse in the world not to exercise.  Last night I had one of those motherly nights where I was up with my son who had 102 degree temperature.  As most of you know I have twins and as one was suffering from the high temperature, the other was suffering from his brother constantly trying to get in bed with him.  They were both up most of the night and so was I. 

So this morning I started my excuses.  I would normally go and teach my spin class, but I can’t put a sick boy in daycare, so why not just blow off working out completely?  That was one of my thoughts.  The other was that I was pretty tired and needed to rest.  OK, so maybe a high intense cardio workout is out of the question today, but I could walk or get on my bike when my husband got home and go for an easy ride.  I could put in my Pilates DVD and do a few minutes of that.

The point is when those days come around where you start making excuses, stop and start telling yourself why you should workout and start finding things you can do instead of things you can’t.  Even though a scheduled workout may get skewed it doesn’t mean you can’t find an alternative.  Even running up and down your stairs for 15 minutes is better than nothing.  Write it down on your list of things to do today.

Mentally, I know it will do me some good because we are all a little cranky around here today.  So, I am off to get the jogger since my son is feeling better and a walk in the neighborhood is in my agenda.  NO EXCUSES!

Pumpkin Seeds

I am sticking with pumpkins for one more week but focusing a bit more on the seeds. As I said last week, pumpkin seeds are high in protein, essential fatty acids (Omega-3's and 6's), zinc, magnesium, potassium, iron, manganese and copper. They were widely used by the Native Americans for their medicinal properties. They were known to use them to treat kidney problems and to eliminate parasites from the intestines. Today, numerous studies have shown pumpkin seeds and pumpkin seed oil to provide a variety of other health benefits as well.

1 ounce dry roasted pumpkin seed kernels contains 151 calories, 7g protein, 13g total fat (2 saturated), and 1g fiber. One ounce also provides a decent amount of most of the B vitamins as well as:

14.4 mcg Vitamin K - 18% Daily Recommended Value
4.2 mg Iron - 23% DRV
150 mg Magnesium - 37% DRV
329 mg Phosphorus - 33% DRV
226 mg Potassium - 6% DRV
2.1 mg Zinc - 14% DRV
0.4 mg Copper - 19% DRV
0.8 mg Manganese - 42% DRV
50.7 mg Total Omega-3 fatty acids
5797 mg Total Omega-6 fatty acids
A number of Amino Acids including 0.1 g L-Tryptophyn - 34% DRV

Pumpkin seeds have been shown to:

• promote prostate health
• improve bladder function
• reduce cholesterol
• fight depression and treat learning disabilities
• treat parasites such as tapeworm
• act as an anti-inflammatory
• help prevent osteoporosis
• help prevent kidney stones
• fight cancer

So, after you dig them out of your pumpkin (or buy them at the store!), clean them off, lay them out on a cookie sheet, sprinkle them with salt, (or whatever seasoning you wish) and roast them for 15 minutes at 165 Degrees.

They can stand alone as an excellent snack or be a tasty addition to many foods. You can chop them up and toss them into salads, cereals, yogurt or cottage cheese. You can add them to steamed or sauteed vegetables, rice or protein dishes. Mix them into muffin mixes or sprinkle them on top of your bread dough. Or, mix them in with some dried fruit and nuts to make a nutrient packed trail mix.

Double Chocolate-Pumpkin Cheesecake

I have to admit that this is NOT a healthy dish by any means but I can't resist giving you the recipe. It is really one of my favorite holiday treats! There are things that can be done to lower the calorie count and fat, but my advice to you is to make it as is and eat just a very little bit. Is an excellent cake to make to take to a holiday party or social event where there are a lot of people! Not an excellent cake to make to have sitting around your house!

Crust
1 1/2 C purchased chocolate cookie crumbs
1/2 stick (4 Tbsp) butter, melted
Filling
3 bricks (8oz each) 1/3-less-fat cream cheese, softened
1 C sugar
2 tbsp cornstarch
3 large eggs
1/2 C reduced-fat sour cream
2 tsp vanilla extract
1 C (6 oz) semi-sweet chocolate chips, melted and cooled
Chocolate Glaze
3 oz bittersweet baking chocolate
2 tbsp butter
1 tbsp light corn syrup

1. Heat over to 350 degrees. Coat an 8-inch springform pan with nonstick spray. Have ready a roasting pan larger than the springform pan.
2. Crust: Put crumbs in a small bowl; stir in butter until evenly moistened. Press firmly over bottom of pan. Bake 8-10 minutes until set. Cool on rack. Wrap outside of pan with heavy-duty foil. Reduce oven temperature to 300 degrees.
3. Filling: Beat cream cheese, sugar and cornstarch in a large bowl with mixer on medium speed until smooth, scraping sides of bowl several times with a rubber spatula. Beat in eggs, 1 at a time, just until blended. Beat in sour cream and vanilla to combine. Divide batter evenly between 3 medium bowls. Stir melted milk chocolate into 1 bowl; pour into crust in an even layer. Whisk pumpkin and pumpkin pie spice into another bowl. Carefully spoon over chocolate layer to cover, then gently smooth into an even layer with an offset spatula (take care batters don't run together). Stir semisweet chocolate into remaining batter. Carefully spoon over pumpkin layer; spread carefully as above.
4. Set springform pan in center of roasting pan. Place roasting pan in oven rack and add boiling water to come halfway up sides of springform pan.
5. Bake 1 1/2 to 1 3/4 hours until set, but center still juggles slightly when shaken.
6. Turn off oven (leave door closed); let cake cool in oven 1 hour (if cake hasn't pulled away from sides of pan, carefully run a thin knife around edge of pan to release cake). Remove foil. Cool cake in pan on a wire rack. Cover; refrigerate at least 4 hours or overnight.
7. Chocolate Glaze: Stir ingredients in a small saucepan over low heat until chocolate melts and mixture is smooth. Remove from heat; cool slightly.
8. Remove pan sides; place cake on serving plate. Spread glaze over top to edge (some may drip down side of cake). Refrigerate until glaze sets.

Serves 12 (I would say 24 actually!)

Per Serving (if cutting into 12 pieces vs. 24): 580 calories, 35g Fat (20g Sat. ) - SCARY I know - 11g Protein; 57g carbohydrates; 2g Fiber; 112 mg Cholesterol, 425mg Sodium

Recipe from Woman's Day October 2004.

We Did It!

Well we made it! We completed the MS 150 and we are still alive to talk about it! We couldn't have asked for a better weekend weather wise and the route itself was just gorgeous. We road from Irvine to Carlsbad Saturday and Carlsbad to La Jolla Sunday. We road through some really cool little towns that I had not yet been to, being a recent transplant to the beautiful state of CA, and we road right along the coast many times. The view of the ocean just took my breath away. Well maybe it was the huge hills we were pedaling up or the incessant chatter that took my breath away!! But regardless, it was gorgeous and it helped get us through.

The organization of and support during the event were superb. I was so impressed with how smoothly everything went and how every detail was addressed. Whatever we needed they had for us - transportation, directions, maps, coffee, food, water, sunscreen, Chamois butter (the most important!), lip balm, leg warmers, arm warmers, music and best of all encouragement. There were happy, smiley, volunteers and family members cheering us on throughout the entire ride. You can't help but smile when you hear someone cheering for you that "you're almost there!" even if you have 135 miles to go!

It was empowering to be surrounded by hundreds and thousands of people riding for a cause bigger than themselves. Many people had tags on their back that said "Riding for ____." The blank being filled by whomever it was they were riding for that has been touched by MS. It was even more empowering seeing the tags that said "Riding for myself" and the signs along the route that had quotations from different people riding that day that have been diagnosed with MS. One of the signs that sticks in my head said something like - "I can sit on a bike and pedal all day long however I cannot stand for any length of time. I can't walk. I can't run. But I can ride a bike, so I do what I can do to help the fight against MS." Another one said "I ride because I have to and I ride because I can."  I love that.

If you have been thinking about doing something for a cause, I strongly recommend the MS 150. You do not have to be an avid cyclist. You do not have to have a fancy bike. You do not have to ride 150 miles. You don't even have to ride at all. They have shorter biking routes that I know would be just as great and they have MS Walks. I know they have them all over so I am sure there is one by you. My husband actually met a couple of guys during the ride that were from Dallas, TX and they were doing their 4th MS 150 of the year. How cool! I am not going to be doing 4 this year, but I will definitely be doing it again next year - hopefully I will see some of you out there!

Live Life To Its Fullest

Don't be afraid that your life will end.  Be afraid that it will never begin.

-Grace Hanson

I like this quote because it's just a reminder to live your life to its fullest.  Don't constantly worry about your weight.  Just eat right, exercise, and keep your mind mentally healthy, and you can't go wrong.  Throw away the scale because it's just too frustrating.  It's ok to have a chocolate chip cookie (what's life without a chocolate chip cookie every once in a while), just don't have ten.  Feel good about yourself and take today and live your life to the fullest.  You won't regret it one bit.

Bicep Curl Sitting On A BOSU

This not only works your biceps, but really challenges your core and balance.  If you don't have a BOSU, just sit the same way, but on the floor.

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Preparation : Sit with hips centered directly on top of the BOSU. Flex the knees approximately 90 degrees and rest the toes lightly on the floor. Hold a dumbbell in each hand. Allow the arms to hang naturally at the sides with the palms facing forward.  They should not be touching the ground. Lean back slightly, while maintaining neutral posture in the lumbar spine. Lift the legs off the floor, one at a time, into a v-sit position until the knees are close to chest level and the lower legs are near parallel to the floor.

Movement : Hold this v-sit position and slowly flex the elbows. Raise the dumbbells to a bicep curl.  Keep elbow down toward the floor and the palms facing the body. Pause at the top of the movement. Then lower the arms and return to the starting position. Perform 2 sets of 8 to 15 repetitions or to fatigue. Thank you to PT on the Net for pictures and help with instructions.

Doctors Prescribing Exercise As Medicine

I have had in the past some real frustrations with doctors.  I will never say I know more than they do, but their lack of knowledge regarding exercise sometimes amazes me.  Not long ago my father-in-law had a health scare.  At that time he was about 50lbs over weight.  I begged him to see Dr. Cooper, but instead went to see his doctor who told him he wasn't concerned about his weight because of his height and prescribed him blood pressure medication.  When I heard this I about fell over.  At my persistence he changed his diet and started an exercise program.  As of now he has lost 30lbs and feels so much better.  He doesn't snore at night anymore (which was a real problem), he can breathe so much easier, feels better, and the circulation has come back in his feet and they are not swollen anymore.

Finally there is hope!  The American College of Sports Medicine (ACSM) launched a program back in 2007 to educate doctors in prescribing exercise as medicine.  Robert Sallis, M.D. and then president of ACSM and with the help of the American Medical Association, has signed on 2,200 physicians to prescribe a minimum of 150 minutes a week of exercise to sedentary patients.  "Working out is the single most important thing you can do to live longer," says Dr. Sallis.  These two organizations hope to do the following:

1. Increase the number of physicians who are prescribing exercise and increased physical activity to their patients by expanding medical education about the health benefits of exercise.  Plus,  encouraging physical activity to be considered a vital part of life.
2. Build the science and evidence base connecting physical activity and health, and also the relationship between physical inactivity and chronic disease, and accelerate the transfer of this knowledge into medical practice and public.

Exercise is becoming more and more important.  Every day a new discovery is made in how exercise can benefit you.  I can't tell you how happy I am to hear about this program and hopefully we can get more people realizing the importance of exercise.

Rake Leaves!

Get your children to help you rake the leaves! Make it a challenge or game to make it more fun. You will spend quality time with your family, clean up the leaves from your yard AND burn a bunch of calories!

Single Leg Exercises

When doing your resistance training be sure to do single leg exercises.  If you have one leg stronger than the other (and most of us do and probably don't realize it), doing squats with both legs only allows the stonger leg to do most of the work. The weaker leg never gets stronger. Doing one legged squats, one legged leg extensions, one legged hamstring curls, etc. will help both legs get stronger.  This will help prevent injuries as well.

Just Don't Buy It!

Good Morning all! I along with a few thousand others are off this morning to do the MS 150. I am not quite sure how I am going to complete 108 miles today and 42 on Sunday, but I guess some way or another I will get across the finish line. I don't think I have ridden over 50 miles in one ride since before my 3 year old was born. It is going to be a tough two days! I am doing it with my husband and 3 of my girlfriends though so I am sure we can talk our way through. Well, us girls, not Larry. He will be so far ahead of us it isn't even funny. If fitDiva Lara was doing it with me, we could for sure expel enough hot air to get it done. It will be great though. What's better than getting out there, exercising with friends and family, and fighting for a great cause?! Here's to a great day for all!

My quick little tip today is to just not buy it. I tell you. The only sweet treat I usually allow in our house is dark chocolate. Wellllll, every once in awhile some ice cream sneaks in, but very rarely as I have absolutely zero control unless it is vanilla. Vanilla will sit in my freezer for weeks - even months, but if you put a 1/2 gallon of Chunky Monkey, or any other flavor filled with chunky bits of chocolate and such, it will disappear in a day or two. But, I NEVER buy cookies. Yesterday however, I felt like being a good mom. I bought some triple chocolatey chunky cookies for my son. He has been asking for cookies the last couple of days so I thought I would just get some. Well, as of today, he has had 1 1/2 and I have had like 10. I don't know the exact number because I eat them all broken up. I break them up and have a bite here and a bite there, and throw a bite away so I don't feel so bad, then eat another bite here and there, etc. It is something I have done since I was in high school. Oh, it would make my mom SO mad. She would be like, "JUST EAT A COOKIE." And I would be like, "I just want a taste, I can't possibly eat a whole one." If you counted up the "tastes" I had over a day or two, I am sure they added up to dozens of cookies.

My point. If you have no control or very little like me, just don't buy whatever it is you have such a weakness for. If you or your children really want a cookie, some ice cream, some chips or whatever, go to the store, buy an individual portion, eat it and be done with it. If it is around the house, you will be drawn to it until the package, carton, or bag is gone. And, if you are like me, you won't really want to throw it away, so you will eat it all in one setting so it will be gone. That is not good either!

Alright, gotta go ride - maybe I should grab a cookie!!

Scalloped Pumpkin and Spinach

This is SO delicious.

6  cups  cubed peeled fresh pumpkin (2 pounds)
Cooking spray
1 1/2  cups  thinly sliced onion
1/4  cup  all-purpose flour
2  cups  low-salt chicken broth
1/2  teaspoon  salt
1/4  teaspoon  ground nutmeg
1/4  teaspoon  pepper
3/4  cup  (3 ounces) shredded reduced-fat Swiss cheese, divided
1  (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry

1. Preheat oven to 375 degrees
2. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside.
3. Place a large nonstick skillet coated with cooking spray over medium heat; add onion, and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside.
4. Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove from heat; stir in salt, nutmeg, and pepper.
5. Combine pumpkin, onion, 1/4 cup cheese, and spinach in a bowl. Spoon pumpkin mixture into a 6-cup gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle 1/2 cup cheese over gratin. Bake at 375° for 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving.

Makes 4 - 1 Cup servings

Calories 189 (25% from fat); Fat 5.3g (sat 2.5g,mono 1.8g,poly 0.4g); Protein 13.5g; Carbohydrate 25.6g; Fiber 5.2g; Cholesterol 13mg; Iron 4mg; Sodium 421mg; Calcium 377mg 

Recipe from Cooking Light, October 1997