The 6 best foods for runners

This article is from this months SELF magazine. Enjoy!

Choosing the ultimate running superfoods can help you stay slim, fuel up and recover. Make sure these six items are on your shipping list:

1-Almonds
They supply a decent dose of vitamin E, which studies have shown can help stave off postworkout soreness. Toss almonds on top of oatmeal or spread a tablespoon of almond butter on apples or bananas, but don't go nuts—they're still relatively high in calories.

2-Eggs

They are egg-cellent energy sources, thanks to their protein content. Runners tend to load up on carbs but skimp on protein. Not only does protein provide energy, but it's essential to recovery, as it repairs tissue damaged during and after training. Keep a handy supply of hard-boiled eggs in the fridge for snacks, salads or sandwiches.

3-Leafy Greens

Can contribute to a stronger skeleton. No bones about it: Like other forms of weight-bearing exercise, running is a bone-health boon. For extra help, munch on spinach, collard greens, kale, and bok choy. The gang of greens boasts high levels of vitamin K, which aids with the production of proteins essential for bone health.

  

4-Oranges

May accelerate your burn! The vitamin C content helps your body absorb bone-building calcium and has been shown to increase fat burn during exercise. You'll see oranges on the sidelines of any road race: The juicy slices are the ultimate lift during or post-run.

 

 5-Quinoa
is a complete protein. It contains all eight muscle-mending amino acids, so it can help your body bounce back after a workout. It's a low-cal alternative to traditional grains, so give it a try if you hear yourself saying, "Pasta again?!" Or swap it for rice in a veggie stir-fry.

6- Sweet Potatoes
provide sustained energy rather than the flash-and-burn jolt of simple, or white, carbs. The orange spuds' serious punch of complex carbohydrates means they're in it for the long haul! They also have protein, fiber, potassium and vitamins C and A.

Don't let Exercise & your Health slide as you get older...

There are so many people who just let exercise slide as they get older and they blame it on their metabolism slowing, their hormones and other things.

According to Jillian Michaels, as we age, our hormones shift in ways that encourage weight gain. So it is true, HOWEVER…more and more research points to the fact that age-related muscle decline is largely the problem and is under your control. “We’ve spent years blaming the fat on our bellies on our advancing years, but the truth is that we just haven’t been taking care of ourselves! The more we eat clean, live clean, and work out, the better our hormone balance will be, and the healthier our metabolism will remain,” said Michaels.

The reality is that WE HAVE TO EXERCISE. Your body needs it like it needs oxygen and water. I’ll say it over and over again; every pound of muscle burns three times more calories than every pound of fat does. “Muscles scoops up blood sugar and enhance your body’s insulin sensitivity. Exercise reduces weight-gain hormones like cortisol by releasing endorphins to combat stress and increases fat-burning hormones like testosterone, human growth hormone, DHEA, and thyroxine production,” said Jill. YOU NEED EXERCISE. PERIOD.

YOU and only you create it all so stop treating your body as a victim to age, metabolism, hormones or to genetics or whatever… It will do you no good! There is a better way!, and that is to take the initiative to make good things happen for your body and health. We are only given ONE body in this life & so we must take care of it. It is soooo important - It affects all we do!  You have the power to change. Start tttoday !:)

More to come ~Natalie

5 Keys to Treating Depression through Exercise

By Omar Shamout

About 19 million people in the United States suffer from some form of depression ranging from mild to severe. It's hard to imagine that something as seemingly intangible as the feeling of sadness is governed by science, but it's true. Emotions, like everything else found inside our bodies, can be broken down into chemical equations. The upside of this is that you can sometimes take charge of which emotions your brain generates by altering the things you do every day. Yes, there are a number of pharmaceutical treatments for depression, but studies show that our bodies produce a natural defense that can combat this debilitating mental condition.

What are these organic wonder drugs, you ask? And how do we get them? The answer is endorphins, and you get them through exercise. These chemicals interact with receptors in our brains that send a euphoric feeling throughout the body to combat pain in all its forms. Many people have dubbed this phenomenon "runner's high."
Evolution has gifted us with an anatomy filled with a vast repository of resources that can fight many of the obstacles nature will throw at us. The key is understanding how to unlock the door and utilize all the tools we have available at our disposal. So, with some hard work and dedication, we might be able to discover the secret to one of our self-healing properties.

1. Consistency. Because depression is a chronic problem that can't be cured by an hour in the gym, sufferers must realize that it takes a strong commitment to an aerobic routine to see any improvement. Even then, endorphins alone may not be enough to aid in more severe cases. Research studies conducted by Harvard Medical School found that daily aerobic exercise over a sustained period of time can have exactly the same impact on lowering rates of depression as antidepressant drugs can have. The length of the daily workout is crucial though, as workouts of less than 15 minutes produced negligible results compared to those of 30 minutes or more. Workouts don't have to be high impact, either. Low-impact routines involving walking and light stretching are equally effective. Prescription drugs may work faster, but the benefits of aerobic exercise on our brain have been shown to last longer, while also improving other physical conditions such as heart health and blood pressure. You must make a long-term commitment, though, because we are talking about a lifestyle change, not a quick fix. A serious problem demands a serious solution.
2. Drugs are addictive; exercise is not. You might be tempted to take an "easier" route for self-medication. Drugs such as morphine and cocaine also trigger the release of endorphins in your system, but their addictive qualities are dangerous and deadly, not to mention illegal. Overeating can also trigger the release of endorphins, but all of these activities will only make you feel more depressed in the long term once the guilt sets in, and the cycle will only become harder to break. Recognizing any destructive personal triggers of your depression symptoms is vital to understanding how your psyche got to where it is now. Exercise is one of the few coping mechanisms that is not addictive, so embrace it as a welcome and positive addition to your life.
3. Exercise can be social. Willpower, you say? But, I'm depressed! I have no willpower! Here's where other people can come in. Exercise doesn't have to be a solitary activity, and the Mayo Clinic recommends social activities as a way to cope with symptoms of depression. Maybe try joining a group dance or yoga class, joining a pickup basketball game, or softball league. Tennis, anyone? For some people, this is the way to stop thinking of exercise as a chore. The more we turn our workout into a fun activity with friends, the easier it is to think of it not as "work" at all, but rather an "out"ing. Get it?
4. Little things add up. Just because you need to get in 30 minutes of cardio a day to improve your mood, doesn't mean you have to do it all at once. Simple things like walking or biking to work, taking the stairs, parking farther away, and the like really do add up, and count as exercise even if you don't have your cross-trainers on.
5. Be honest with yourself. Understanding your limits and setting realistic expectations are crucial to establishing a routine that you can sustain over a long period of time and enjoy simultaneously. If you're not used to exercise, don't expect to run for an hour nonstop, because you won't, and will end up getting frustrated with yourself, which is exactly what you don't need! Ease into your routine by setting manageable and attainable goals, and build up your confidence. Overdoing your exercise routine will not make you twice as happy, so there's no need to harm your body while taking care of your head.

The bottom line is that exercise should be considered one part of a strategy to overcome depression and get yourself back on track, and shouldn't be considered a one-way ticket to Happytown. Changing your lifestyle is difficult, but a regular aerobic routine can give your brain the added boost it needs to conquer your destructive habits and combat negative emotions.

Choose Organic

Some foods, esp. processed foods, kill our hormone balance. Why? Our bodies don’t recognize them as foods! Yikes!

Let’s think about this for a second….Where do processed foods come from? Nature? NO, from factories. The more productive the factories, the more money the corporation makes. Therefore, corporations spend less on the food (buying cheap materials) and their profit margins go UP! That is addictive… kind of like the so called foods they’re creating for us to eat.

According to Jillian Michaels, our 21st-century diet is composed primarily of corn, soy, and wheat-whether or not we ever consciously recognize them on our plates. These crops have been subsidized for so long, and have become so inexpensive for food manufacturers, that they’re constantly trying to figure out new ways to use these cheap ingredients. You may think you’re about to eat a piece of lunch meat/bowl of soup/glass of juice, but it is really basically wheat, soy, or corn.

How do they do that? Well, food manufacturers take these three cheap ingredients and add millions of chemicals to make them have taste. It is an illusion of food. Toxic processed foods are messing with our hormones and health!

There are too many pesticides in our food…The Organic Consumers Organization reported that every year, the corn fed to animals and turned into other corn products is sprayed with 162 million pounds of chemical pesticides. We have no idea what’s going into our bodies and it shows!

Those are a few reasons why you should choose organic. People roll their eyes and say is the extra money really worth it? The better question to ask is what price do you put on your health?? According to Jillian Michaels, when you ask about the extra money for organics, how much do you think all those prescriptions for obesity-related diseases are going to cost? Lots! There are people who have lost their homes because of illness. Every dollar you put into prevention will save you thousands down the road in treatment.

I believe in moderation HOWEVER I do think it’s best to buy organic for the following items:
Apples, cherries, grapes, peaches, nectarines, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach. This is because even after washing, these foods still carry higher levels of pesticide residue than others.

No reason to buy organic on the following foods: Bananas, broccoli, kiwi, cauliflower, mango, papaya, pineapples, asparagus, onions, avocado, corn and peas. This is because these products generally don’t contain pesticide residue on them.

I would at least CONSIDER going organic for milk, poultry and beef because they won’t contain hormones or antibiotics, though they will cost more. Don’t worry about buying organic fish because producers are making their own claims about why it’s organic.

I always buy organic eggs, milk, some meat, granola, peanut butter, condiments (ketchup, mustard), yogurt, and many more. When in doubt choose organic! It may save your life and pocket book down the road!

More to come!-Natalie

A MUST read: The ABS Diet for Women

Not a, “Diet” book. Most diets are about eating less food or about restricting to certain kinds of food…Not this book! It will shift the way you think about your body and about weight loss. This program helps you effortlessly strip away fat from your body and change your body shape forever. What you’ll gain from the book – abs, muscle tone, energy, better health and much more!

What is the most dangerous fat on your body?? Many people are surprised to learn that it is belly fat which is classified as visceral fat; that means it is located behind your abdominal wall and surrounds your internal organs. Because it carries an express-lane pass to your heart and other important organs, visceral fat is the fat that can kill you! The amount of visceral fat people carry is the single best predictor of heart disease risk – yikes!!!

This book rrreally emphasizes the importance of gaining muscle and loosing fat. Like I’ve blogged about before, building just a few pounds of muscle in your body is the physiological equivalent of kicking fat out on its butt and telling it to never come back again. Muscle-in the form of lean muscle mass, NOT BULKY, speeds up the fat-busting process: One pound of muscle requires your body to burn up to 50 EXTRA calories a day just to maintain that muscle. Again, let’s just say you add a few pounds of toned muscle it will take your body up to several HUNDRED extra calories a day JUST to feed that muscle. Sounds GOOD to me.

Working out is a key component but the other component is what you’re eating. The ABS diet suggests 6 meals a day, spaced relatively evenly throughout the day. Eat 2 snacks 2 hours before larger meals. While many diets center around controlling portion size, the Abs Diet is designed to be self-controlling. The high-fiber, high-protein foods will fill you up and keep you feeling full for hours. Your body will tell you when it’s time to eat-and when it’s time to stop. The ABS Diet power 12 foods are what you should base most of your meals on the following 12 groups of foods. Every meal should have at least two foods from the list.

Almonds and other nuts

Beans and legumes

Spinach and other green vegetables

Dairy (fat-free or low-fat milk, yogurt, cheese)

Instant oatmeal (unsweetened, unflavored)

Eggs

Turkey and other lean meats

Peanut Butter

Olive oil

Whole-grain breads and cereals

Extra-protein (whey) powder

Raspberries and other berries

*Each of the power 12 have been chosen in part for its healthy secret weapons-the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life!

More about this book soon to come ---->Natalie

A few Exercise Quotes - Funny and motivational

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.  ~Edward Stanley

Fitness - if it came in a bottle, everybody would have a great body.  ~Cher

Movement is a medicine for creating change in a person's physical, emotional, and mental states.  ~Carol Welch

The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down."  ~Rita Rudner

I really don't think I need buns of steel.  I'd be happy with buns of cinnamon.  ~Ellen DeGeneres

Commit to be fit.  ~Author Unknown 

People say that losing weight is no walk in the park.  When I hear that I think, yeah, that's the problem.  ~Chris Adams

"If you don't focus on your ass, no one else will."
-- Cristina Goyanes, 27, Women's Health associate editor,


“It is very important to have the right clothing to exercise in. If you throw on an old T-shirt or sweats, it’s not inspiring for your workout.” – Cheryl Tiegs

More to come---->Natalie


 

Some great foods you should eat!

1-Quinoa – This is extremely healthy for you! High in fiber, protein, minerals and vitamins.

2-Peanut Butter – (All natural, organic of course) This is a healthy fat and high in protein. It keeps you full and helps reduce total cholesterol and reduce LDL levels.

3-Walnuts – Most nuts are good for you & high in omega-3s but I would say based on my research that Walnuts are the best. Nuts are high in fat so eat in moderation or for a snack. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.

4-Avocado – According to beach body experts, Avocado is now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados' phytonutrients may also help with the absorption of nutrients from other sources.

5-Mushrooms – Boost immune system, large amounts of potassium and packed with antioxidants…Enough said!

6-Cinnamon - USDA researchers recently found that people with type 2 diabetes who consumed one gram of cinnamon a day for 6 weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. It also helps curb some sugar cravings.

7-Canned Tuna – Low in calories, high in protein (30 grams in one 6-ounce can)…Word of advice: eat seafood in moderation due to the high amounts of mercury found in most fish.

8-Instant oatmeal – Talk about keeping you FULL! It’s high in fiber and low in fat.

9-Brown Rice – If you’re going to eat rice just pick brown rice…It’s high in fiber!

10-Flaxseed baby! I swear by flaxseed – it not only cleans you out :) but it is loaded with omega-3s. You can add it to protein shakes/smoothies, cereal, salad, anything really!

11-Fruits and Veggies – We all know why those are healthy for us :)My favorite fruits are strawberries, blueberries and bananas. Favorite veggies are asparagus and tomatoes.

These great foods you should eat. Try them out and see how you feel! More to come ---->Natalie

Audrey Hepburn Quote :)

"I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles."
— Audrey Hepburn

LOVE this!!

Weight Lifting Tips & Techniques (esp. for women)

Tips:

·         Set a realistic goal – Decide what you want to get out of lifting (Build muscle? Build lean muscle? Lose fat? Tone up? Improve health?) Be specific with what you want & write it down.

·         Be consistent – In order to see results you have to be consistent. Tell yourself that it will pay-off.

·         Learn proper form and lifting techniques – If you have never lifted either get a trainer, go to the gym with someone who is good at lifting or go to a gym class (try mine @ Golds Gym-ha ha). How you perform will greatly affect your body. Remember to be controlled in your weight-lifting movements and be careful with your neck (many women tweak their necks by looking around while lifting).

·         Eat healthy – Feed your body right, period. If you take-in to little calories you will only lose water and muscle so eat but make sure you’re taking in whole foods & protein (of course). According to women’s health fitness website, when your lean muscle decreases – your metabolism decreases making it much harder to actually lose fat. Build up your lean muscle with good weight lifting tips and weight lifting exercises.

·         Muscles are hot, period! – Again, don’t be afraid of looking too muscular! If you don’t lift and only do cardio you will not have lean muscle which burns more fat calories (ultimately aiding in weight loss).

·         Rest! If you want your body to change it has to rest to repair the muscles.

·         Up your game! Once your body gets used to a certain set of weights you have to add more weight to increase your muscle mass unless you want to stay the same. Use a variety and shock your muscles.

·         Be patient. It will take a while to achieve the results you work hard for. Many people (women esp.) get frustrated and give up. Hang-in there! Good results will come!

·         Drink-up! (Water of course) :) 8-10 glasses a day. It will help flush toxins from your body.

Techniques:

·         Protect your back while lifting! Improper lifting techniques can lead to back, leg and arm injuries/pain. Learn the correct way to lift so you avoid injuries.

·         Lift close to your body.

·         Generally feet should be shoulder-width apart – Especially when doing squats. Sometimes when your feet are too close together it hinders movement.

·         Bend your knees to avoid locking them.

·         Tighten stomach muscles and squeeze glutes – This will support your back and tone up abs and glutes.

·         Use your lower body often & not your back – Bend your knees.

·         Have a spotter if you’re straining.

·         Keep eyes open and directly in front of you.

I hope these tips and techniques help! Let me know what other questions on weight-lifting or fitness you have…More to come----> NaTaLiE :)

Why are women so afraid to lift weights?

I've seen and met so many women that just do cardio at the gym day in and day out. Don't get me wrong, I'm not against cardio by ANY means...I love it. I do it, I teach it, I get a high from it. However, many women are missing out on a little calorie burning secret I like to call weight lifting/training!

Did you know that for every pound of muscle you gain your body burns an additional 50 calories just to maintain that muscle? Now lets just say you gain 6 lbs of muscle..That's a whopping 300 calories your body has to burn a day to maintain that muscle. Amazing huh?

There have been many books, magazines and talk shows I've read and listened to lately and they are all encouraging women to lift. People say that men burn calories a lot faster and easier than some women...Why is this?Hmm...Lets think here for a minute...What do men do when they go to the gym?OH, that's right--->they lift weights!It is a fact that the more muscle mass you have the more calories your body has to burn.

In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Burn calories while you sleep - I like!!!

Granted you will have to intake more calories just make sure they are whole foods not crap food. I noticed when I lift I am hungry!!SO hungry------
Protein will help!!Your body uses protein to build muscle, and as such you want to make sure you can consume enough protein for your body to use. Generally, 1 gram per pound of body weight is a good number. I love Protein shakes!

Your body needs food after workouts to rebuild itself - Protein comes in handy because it is fast absorbing (esp. whey protein). Some women think protein will make you fat-Ha ha. FALSE. I have to laugh because your body needs protein people! As long as you don't load your protein shakes with sugar & fat then chances are you wont get fat from them.

Here are my favorite post-workout protein shakes:
1- Chocolate Peanut Butter - (By Sam Swenson, my husband :))
*1/2-1 cup of skim milk
*2 scoops of choc. protein
*1 Banana
*3/4 cups of ice
*2 tablespoons flaxseed
*1 scoop of all natural organic peanut butter
Yum!!

2-Berry Smoothie (by Jillian Michaels)- this will keep you full ALL morning & give you tons of energy!
*1 cup fat-free milk
*2 scoops vanilla or choc. protein (if making a smoothie - don't add protein)
*1 cup plain Greek yogurt
*1.5 cups froz. blueberries
*1.5 cups froz. strawberries
*3/4 cup ice
*2 tablespoons flaxseed
*1/4 cup applesauce
*1 tablespoon honey

Now I'm not an expert but it is my hope that this post may have changed some women's minds about weight lifting/training. There are also many women afraid of getting too buff or bulky.. You don't need to be afraid!This all depends on how much you are lifting and how often. You can maintain a certain muscle mass and not go up if you don't want to. The beauty of it all is that you get to choose :) When in doubt, lift!You will burn more calories, tone up & I promise you will love the way you look and feel.

More to come ---> Natalie