There is a Difference!

Over the years, I have been paying attention to what people have been saying about their bodies.  They try to tell you to love your body just how it is if they are bigger.  "I'm just big boned," even though there is no such thing as having big bones. Well what if you are unhealthy?  If you are on the path to unhealthiness, will you make a change?

All the women in my family are fat (except my mom and my sister), they know it and I know it.  My mom decided that her family wasn't going to be like that.  We stay fit, we eat healthy and we enjoy it.  The family looks down on us because we are the only fit family.  We are always "Too small," or "Need more meat on our bones."

The other women in the family don't do anything.  They sit around, cook and eat everything they cooked.  They don't run, they don't work out.  A few of them are diabetics.

Those who are bigger than others say that they love their bodies.  My question is, if you love your body, why don't you make a difference?  Treat your body right.  Exercise and eat right.  I'm not saying that 110 pounds is more healthy than 180 pounds.  What I am saying is that if you are unhealthy at 180 pounds, get healthy so you won't have to deal with health issues down the line.

Eating Healthier

Lately I have been trying to really focus on what I eat.  I workout 2 hours a day and I have a very fast metabolism so I get away with eating certain foods.  I have been trying to cut down on eating burgers and wings even though they taste so good!  Whatever meal I have, I try to eat a salad which chicken, light cheese and not that much ranch.  Also I try to have a parfait if available.

My main drink consists of water.  I drink water with every meal and plenty of times throughout the day.  The only time I am drinking something else is if I want a glass of orange juice in the morning or if I am having a bowl of cereal, I'll drink milk.

I think the main concern for me is to eat more.  There are times when I will go the whole day without eating because I forget.  Even if I do get a meal, I should be eating more but do not eat as much as I should.  I'm not the pickiest eater, but I do like when food tastes good and is actually appealing.

A problem I have is that a lot of healthy foods are expensive.  I try to eat what the cafeteria gives us.  The healthy food is typically the same,  I can get a sandwich or a salad.  Once a week, they have a vegetarian day.  The food is not appealing at all.  Some people say that healthy food is supposed to taste bad but that is not true.  Food can taste good and still be healthy at the same time.

If you are able to afford the healthy foods, I recommend getting them.  If you can not afford the foods, try your best to eat healthy.  Research foods and learn the nutritional value of them.  If you have to get a fast food meal, learn about their healthier meals.  Even if you have to do research on meals, you may find that some food is really inexpensive.  There's a lot to choose from.

Eating healthy is a thing we should all strive for.  People are so quick to make excuses about it or refute the idea.  We should really start taking it into consideration and applying ourselves to eating better.

Glazed Salmon With Spiced Carrot

Ingredients
4 tablespoons extra-virgin olive oil, plus more for the pan


1 pound carrots, thinly sliced


2 tablespoons honey or agave nectar


1 tablespoon dijon mustard

2 tablespoons fresh lime juice, plus lime wedges for serving


4 6 -ounce center-cut salmon fillets (about 1 1/2 inches thick)


Kosher salt and freshly ground pepper


1/2 teaspoon ground coriander


1/4 teaspoon ground cumin


Pinch of ground cinnamon


1/3 cup roughly chopped fresh mint


1/4 cup sliced almonds

Directions


Preheat the broiler. Lightly oil the broiler pan. Toss the carrots with 1 tablespoon olive oil in a bowl, 


then spread out on one side of the pan. Broil until the carrots begin to soften, 2 to 3 minutes.

Meanwhile, whisk 2 tablespoons olive oil, the honey, mustard and 1 tablespoon lime juice in a small 


bowl. Brush the tops and sides of the salmon with the glaze. Put the salmon, skin-side down, on the 


other side of the broiler pan next to the carrots and season with salt and pepper. Broil until the 

salmon is golden brown and just cooked through and the carrots are crisp-tender, 5 to 7 minutes.

Whisk the remaining 1 tablespoon each olive oil and lime juice, the coriander, cumin, cinnamon, mint 

and almonds in a bowl. Add the carrots and toss to combine; season with salt and pepper. Serve the 

salmon with the carrots and lime wedges.

Per serving: Calories 525; Fat 30 g (Saturated 4 g); Cholesterol 108 mg; Sodium 260 mg; 

Carbohydrate 21 g; Fiber 5 g; Protein 41 g


There is a variety of healthy food choices just like this one Here

Water Diet

So lately I have been on a water diet.  This is when I try to only drink water instead of drinks with a lot of sugar, such as juice or pop.  I wake up in the morning and try to have at least two cups to start my day.  This replenishes me and it gets my body ready for what's in store the rest of the day.

During each class I have, I also try to finish a bottle.  My goal is to get over a gallon a day.  The reason my goal is a gallon a day, is because I sweat a lot.  Your body sweats to help cool you down while working out.   This means that you are losing fluids in your body that must be replenished.  Drinking a lot of water will help keep a lot of the fluids in my body and help me to avoid things such as cramps in my legs.

I was always told that water is the most important thing we need in our lives.  Without it, we would die in a couple days.  Water nourishes our cells and the body.  When I have a headache, I usually just drink more water.  It may be because I am dehydrated and need more fluids in my body.


Here is a video on the importance of water. Lynn Goldstein gives us the benefits of drinking water and how essential it is to our daily lives.  Lynn Goldstein is a registered dietitian and helps those find a healthy way of dieting.

Here is another video on water and drinking too much.

AsapSCIENCE explains what can happen if we drink too much water.  We need to find a balance between drinking too little water and being dehydrated, and too much water and being over hydrated.


Everyone is different.  The amount of water I drink may not be the amount of water that you should drink.  Even though it may seem like I'm on a just water diet.  I still drink milk and orange juice.  Until I find another way to get the nutrients that these two give, I will still continue to drink them.  Plus, what is a bowl of your favorite cereal without the milk? 

No Weight Exercises

I'm sure we have all heard these excuses before. "I can't find a ride to the gym," or "I don't have any weights at home, so I can't do any workouts."  Maybe you are the one who is saying these things.  We tend to make many excuses for ourselves to avoid doing workouts that will benefit us.



Here is a video of five workouts that don't require any equipment that you can do at home.  Brian Kalakay, a certified turbulence trainer, breaks them down one by one.

These workouts are

1. Spiderman Burpee: Start in a plank position.  Raise your right leg to the right arm, go back to the plank position.  Raise your left leg to your left arm and go back to the plank position.  Stand to a squat position and jump.

2. Plank Tricep Extension:  Start in the plan position, forearms on the ground.  Extend all the way up and slowly come back down into the plank position

 3. Plyo-Push-ups:  Start in the plank position.  Push yourself off the ground and in the air.  Come back to the start point.

 4. Bodysaw:  Start in the plan position.  Forearms should start on the ground.  Move the body forward and back, creating a "Saw" motion.

5. Jump Squat Punisher:  This exercise can be really tough on the legs.  Start in the squat position and jump up, come back down to the squat position and jump again.  Repeat this process for 20 seconds.  After the 20 seconds are up, Get in the squat position and hold it for 10 more seconds.


There are many workouts out there to accompany people who don't have any equipment, or access to a gym.  Find something that works for you.  This doesn't mean find something that is easier.  If you want results, you have to work hard, feel a burn.  Ask friends what they do, or do some research on workouts.  It is always better to do your own research than listening to other people.

BOY AM I SORE!

Yesterday was leg day and we all know everyone dreads leg day.  This was the first workout of the off season and I could feel it.  My legs were shaking a bit but the pain was mostly in my back.

It is not uncommon for pain to be in your back after leg day.  Your muscles tighten and this pull on your back, creating a strain.

Stretching is the best key here.  After working out, it is always best to stretch.  The Mayo Clinic has many basic exercises that we can do.  They can help with any tightness that is going on.  Also it will keep your body feeling loose.  Here is another stretch you can do which will help the hamstrings and lower back.

One thing I have a problem with is stretching.  It is not hard to find time to stretch.  It is something that is very essential to us and it can protect our bodies from injuries.  Waking up in the morning to foam roll or stretch is a great start.  After a workout is another great time to stretch your muscles.  For those (such as myself) who have really tight muscles, we can stretch again at night before bed.  If you can find any other time to stretch throughout the day, utilize and make the most of it.

Sometimes pain is due to bad technique.  You want to make sure that your technique is correct or this can cause pain that can easily be avoided.  A workout should leave you sore but in a good way.  Another thing you want to do is stay hydrated.  Keep the muscles hydrated.  People forget how important water really is to our being.

Should I Eat Fast Food?

Eating fast food has been in question for many years.  Some people believe that we shouldn't eat any while others believe that it's ok to have fast food every once in awhile.  The reason fast food is so popular is because it is exactly what its' name entitles, 'fast food.'  Fast food is cheap and people can get it on the go.

In recent months, McDonald's allowed people to ask questions about their food.  They were not afraid to answer any question.  They even had a person come in and explore the factories where the food is made.  Grant Imahara took a camera crew inside the factories to see what McDonald's really created.  There were open to having him and did not hide anything.  This is How Chicken Nuggets are Made .  There is no pink goop or slime in this process.

For years, people had been saying that this is what McDonald's nuggets were made of.  The video shows that there is no pink slime.

Just because McDonald's was open about food questions, doesn't mean that people should just eat it or any fast food restaurant.  If you are regularly exercising, you may be able to eat more than someone who doesn't normally exercise.  It also depends on a person's metabolism.  If you have a high metabolism, you can get away with eating more fast food than someone who has a slower metabolism.

Eating fast food is ok as long as it is balanced with other healthy foods.  A diet of strictly fast food may cause diabetes, heart disease or obesity.  We must use our judgement correctly on whether it best suits us.  An occasional Big Mac, exercising regularly and eating healthy as best as you can will be fine for a person down the road.

"Jail Work"

A great workout is a workout I have done for a couple years now known as, "Jail Work."  Jail Work is a workout you do after the original workout.  It is a combination of push-ups, sit-ups, pull-ups, and dips.  The workout is about getting reps up and pushing your body to be able to finish through, even after an intense first workout.  The first few times of doing the Jail Work after may be difficult.  Get as many reps as you can.  When it finally becomes easy, add reps to make it more difficult.

The first thing you start with is 10 pull-ups.  While doing the pull-ups, make sure your the bottom of your chin reaches over the bar.  When you are coming back down, makes sure your arms extend fully before coming back up.

The second thing are the tricep dips.  Find a bar where you can pull yourself up.  Drop down so the elbow is parallel with the ground.  Pull yourself back up all the way.  Do 10 Tricep dips.

After tricep dips we head onto push-ups.  Add 10 push-ups or subtract 10 push-ups depending on if you are starting high to low or low to high.  Start between 20-50.  As you keep working, increase the number of push-ups to make the work out harder.

The last part of the workout are the sit-ups.  There are many different types of ab routines.  For each routine, do 50 reps of the workout.

Complete each workout for 3-4 sets.

Roman-Style Chicken

Ingredients

4 skinless chicken breast halves, with ribs


2 skinless chicken thighs, with bones


1/2 teaspoon salt, plus 1 teaspoon


1/2 teaspoon freshly ground black pepper, plus 1 teaspoon


1/4 cup olive oil


1 red bell pepper, sliced


1 yellow bell pepper, sliced


3 ounces prosciutto, chopped


2 cloves garlic, chopped


1 (15-ounce) can diced tomatoes


1/2 cup white wine


1 tablespoon fresh thyme leaves


1 teaspoon fresh oregano leaves


1/2 cup chicken stock


2 tablespoons capers


1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

For more healthy recipes on delicious food, click here Food Network Recipes



Also, follow Bryan on his road to getting back into shape.  He shares his tips, and what he thinks works best.

A Health Thought

A lot of us really want to get healthy and fit.  We go searching the internet for different foods and drinks or workout plans, only to quit a couple weeks later.  The road to good health and getting fit doesn't start with our bodies, it starts with our minds.  When our mind focuses on one thing and is determined to do that one thing, it will not let us down.



We must really want to get healthy and fit and prepare our minds for what is about to come.  Yes the chocolate cake looks good.  Yes the cookie looks soft.  Our will power has to be greater.  As people on the path to getting healthy, we must ask ourselves, "Is this really good for me?"  Cheat days or snacks sound good, but it could hurt.



There are many diet plans out there.  Many people have ideas of what they think is a great diet plan, and it may be.  How many of you can say that you stuck one out?  We expect results immediately which is unrealistic.  In order for a diet plan or workout plan to function properly, we must give it time.



My advice is to never give up.  The first week might seem tough and the second week may seem even worse, but always remember what your goal is.  Don't try to expect results from yourself during the first couple weeks.  After a month or so, measure where you were to where you are now.  Everyone is so eager to see if what they are doing works, but forget that it takes time.



Continue to stay on the path to healthy living.  Never quit and never let anyone say that you can't do it.  Create a goal and image for yourself and stick to it.  There's nothing better than someone telling you that you can't do something and then you end up doing it.


A great blog to checkout is Bro, Are You Even in Shape?  Follow Bryan's journey on getting back into shape, what's working and not working.  Also, he gives tips for what he believes may best work.

Carrot Orange Juice

 

 

 

In this vibrant, healthy carrot-orange juice recipe, we jazz up plain orange juice by adding a yellow tomato, apple and carrots to pack in immune-boosting vitamins A and C.

 

No juicer? No problem. See the juicing variation below to make this carrot-orange juice recipe in a blender.

 

Makes: 2 servings
Serving Size: about 8 ounces each
Active Time: 15 minutes
Total Time: 15 minutes

 

Ingredients

• 1 medium yellow tomato, cut into wedges
• 1 medium orange, peeled and quartered
• 1 medium apple, cut into eighths
• 4 large carrots, peeled
• Ice cubes (optional)

Preparation

1. Working in this order, process tomato, orange, apple and carrots through a juicer according to the manufacturer’s directions. (No juicer? See Tip.)
2. Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

Tips & Notes

• Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.

Nutrition

111 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 38 mg sodium; 434 mg potassium.  

Nutrition Bonus: Vitamin A (339% daily value), Vitamin C (66% dv)

Carbohydrate Servings: 1 1/2

 

For more recipes on other healthy drinks and foods, click here Eating Well