Fit Flash!

Coffee break?! Fetch your java on pedal!! Great present for any bikers in your life (or yourself!!), the Bar Hopper Drink Holder snaps onto your handlebars and will hold any to-go drink... ride away without a spill! :)

Skip the Ouch: Researchers from the University of Copenhagen in Denmark report that no matter how you move, exercise eases back and shoulder pain. Aerobics builds muscle endurance and weight training repairs cells. To best the ouch, add both to your routine.

Yoga = Gut check time?: A study in the Journal of the American Dietetics Association found that yoga may make you more mindful of your munching. Those who did yoga for at least an hour each week were less likely to overeat than non-yoga-ers. Other activities didn't have the same effect... Many schools offer yoga as a class... I'm taking Yoga next quarter at Ohio State!

                     

A Matter of Time: A study from the Harvard School of Public Health shows that only one third of adults surveyed know how much exercise is needed to be healthy. Be in the know!! The American College of Sports Medicine in Indianapolis calls for 150 moderate-intensity or 90 vigorous minutes of activity each week. Keep a log and hit your mark!!

                                                

Fit Foods: We all know too much fat = bad! But how bad and why? A fatty diet can take a toll in your workout in just a couple days, according to a study in The FASEB Journal. Fat-fed rats could run only 50% as far as those on a lowfat diet. Fat is an inefficient energy source, so your muscles can't effectively use it as furl. Try to get no more than 35% of calories from fat, and focus on the good-for-you ones from wild salmon and avocados.  

(Try an easy recipe for oven baked salmon here)

Lighten and Brighten!: Researchers at the University of Pennsylvania say that slimming down might help reduce depression in overweight people. Depressed folks who dropped around 8% of their weight in six months felt their symptoms improve. Of course! Healthier = Happier!! 

Tea Time: Elixir of youth? White tea has potent antioxidants that may help lessen your risk for cancer, arthritis, and skin aging, reveals a study from Kingston University in London. A mug a day could go a long way.

Time for an Iris Update!

It's been far too long since my last post! :( The past couple weeks have been a blur of studying, holidays, birthdays (almost all of my families birthdays fall between October and February), and work! Now I can finally relax a little that the quarter is over for a couple weeks. Wait... Christmas is in 9 days?! FORGET RELAXING!!! Just kidding ;) I still have lots to do, but thanks to Amazon most of my shopping has arrived at my door for cheap! Gotta love amazon! :)

So anyway, to recap the last couple weeks, I have continued to do Jillian Michael's 30 day Shred and still love it. I usually do it in conjunction with 30 - 45 minutes on the bike or eliptical afterward for an hour long work out, but on days that I'm in a time crunch I love that the video is only 20 minutes long and is a great workout all on its own. I've moved on to level 2 and will be here for 10 days.

I've also been wearing my Easytones regularly and they're doing wonders to my legs. Especially when I work out in them, moves like squat thrusts, lunges, and jumping rope seem to have double the effect on my legs which is great. I got the black and champagne style, so they look great with khakis and I can wear them to work and not feel like a dork!
MMA class has been on and off lately as everyone seems to have been battling colds and the flu (myself included ugh!!) but I went on Monday night for stand up night and got a great workout in, as well as great time with my friends in the class. Going again tonight for ground night! The friends I've made in that class really keep me motivated, love those girls!! :)

So, the results? I've lost 5 pounds, and am noticing some definite toning all over my body. I feel stronger. 5 pounds may not sound like a lot, but I'm extremely pleased. Actually going down in weight is pretty difficult for me and I've always been an active person. These past couple months I've really combined strength training in with my cardio and I think that is what's making all the difference.

I've kept a log of my workouts since September and have been averaging a work out every other day for the last several months. I've tried keeping a log before but always gave up on it or forgot about it. This time I just made a habit of it, every time I finished a workout I jot down what I did, for how long, and my thoughts and feelings on it.. Like: does this workout seem to be helping, how am I feeling, what else is going on that day... It's really nice to be able to look back over the last several months and see how far I've come and what worked and what didn't. I also keep track of my weight in there.. not everyday since the average person's weight will fluctuate 3-5 lbs during the course of a day, but every 10 days to 2 weeks I check it, just to see where I'm at. The actual number of my weight isn't something I get all hung up on. I focus more on how I look, how I feel, and how my clothes fit. Weight is just a number and I see no sense in obsessing over it. As you lose fat and gain muscle your weight can go up or down.. it's all about how you feel! :)

So there's my workout update! Hoping you all are having success with your workouts too! I may try keeping my workout log on here for a month in the new year, so you can see what I've been up to!

My diet has continued to be pretty balanced... I've tried some new recipes that I'll have to post later.. yummm Raspberry salad and Oven Baked Salmon Fillet!!  Although as the holidays are abound, there have been many treats too. We had a Christmas cookie and Brownie baking extravaganza at my sister's house a few weeks ago but that happens! I just made sure to work out a little extra hard in the following days!

P.S. my sister loves the Jillian Michael's 30 Day Shred too... I got her one for our birthday :) We're now 21!! Yay!! Love ya sis!! <3

P.P.S. I got straight A's for fall quarter!! :) Haha sorry had to brag, very proud of that.. Got my final grades yesterday! :)

Hopefully I'll have more time to work on this while on break... please feel free to email me with any comments or suggestions! I would love to hear from you! HealthyisHot@gmail.com
 Wishing you all a happy, healthy, holiday season! <3,

 

30 Day Shred underway...

My Jillian Michaels 30 Day Shred arrived in the mail from Amazon & I started it on Tuesday! I have started on level 1, and it's no joke. I can see how this dvd would get you results in 30 days. I mean, I try to work out at least 5 days a week and I was sweating and shaking by the end! haha! But it was a great feeling, and what I really loved is that Jillian Michaels MOTIVATES you. She urges you to keep going and won't let you give up. She says "I promised you results, and you're going to get them but you have to give me hard work!" Absolutely loved it. Some alternatives are offered for beginners but not on every exercise. She really pushes you to give it your all because she believes we CAN DO IT! The exercises are often combination moves, targeting legs and arms at the same time, which I love. Sculpted arms on a woman are one thing, SEXY! I feel like woman often overlook their arms while working out because they're more focused on the core, legs, and butt. But building muscle all over the body will make you stronger, leaner, and help you burn more calories throughout your day. Anyway, it's tough but if I can be "shredded" for the holiday season, then HELL YES I'm going to push myself!!
The dvd consists of 3 levels (1, 2, and 3) that increase in intensity. There are 3 circuits of 3 min strength training, 2 min cardio, and 1 min abs. The music is upbeat and the women in the video are great. You can tell they're really working too. What really makes this worthwhile is Jillian herself. If you want a personal trainer in your own home, I really recommend this DVD. All you need is some hand weights and a mat (if you're working out on a hard surface) and your determination! Try it out this holiday season, with the workouts only lasting 20 minutes each, we can all fit it into our busy schedules! In fact, I'm getting ready to head downstairs right now and get mine in before work this afternoon!
Plus on Amazon.com, the dvd is only ten bucks. Can't beat that.. and if you know a fitness junkie or just someone who is looking to improve their fitness and well being, give it to them for Christmas! (I am a twin and our bday is coming up in the beginning of December.. she's getting a copy with weights and a mat! :))

Check out the links below for Jillian Michaels 30 Day Shred & others! :)

Conflict over New England Medical Journal Report

In my last post, I had conflicting information from two different and well known sources both citing the New England Medical Journal.

In an associated press release, it was reported that the average American gains about 5lbs over the holiday season. While Self Magazine reported that actual weight gain is around 1lbs between Thanksgiving and New Year's.
Turns out Self did their homework!! Here's the abstract from the article in NEMJ:

A Prospective Study of Holiday Weight Gain

Jack A. Yanovski, M.D., Ph.D., Susan Z. Yanovski, M.D., Kara N. Sovik, B.S., Tuc T. Nguyen, M.S., Patrick M. O'Neil, Ph.D., and Nancy G. Sebring, M.Ed., R.D.

ABSTRACT:
Background: It is commonly asserted that the average American gains 5 lb (2.3 kg) or more over the holiday period between Thanksgiving and New Year's Day, yet few data support this statement.

Methods: To estimate actual holiday-related weight variation, we measured body weight in a convenience sample of 195 adults. The subjects were weighed four times at intervals of six to eight weeks, so that weight change was determined for three periods: preholiday (from late September or early October to mid-November), holiday (from mid-November to early or mid-January), and postholiday (from early or mid-January to late February or early March). A final measurement of body weight was obtained in 165 subjects the following September or October. Data on other vital signs and self-reported health measures were obtained from the patients in order to mask the main outcome of interest.

Results: The mean (±SD) weight increased significantly during the holiday period (gain, 0.37±1.52 kg; P<0.001), but not during the preholiday period (gain, 0.18±1.49 kg; P=0.09) or the postholiday period (loss, 0.07±1.14 kg; P=0.36). As compared with their weight in late September or early October, the study subjects had an average net weight gain of 0.48±2.22 kg in late February or March (P=0.003). Between February or March and the next September or early October, there was no significant additional change in weight (gain, 0.21 kg±2.3 kg; P=0.13) for the 165 participants who returned for follow-up.

Conclusions: The average holiday weight gain is less than commonly asserted. Since this gain is not reversed during the spring or summer months, the net 0.48-kg weight gain in the fall and winter probably contributes to the increase in body weight that frequently occurs during adulthood.

Check out this link to view the full article
 
 
** 1 kilogram = 2.20462262 pounds

Tips for a Happy (& Healthy!) Holiday Season

According to the New England Journal of Medicine, the typical Thanksgiving meal can weigh in at around 3,000 calories. If you snack throughout the day, or, like me, attend more than one Thanksgiving you can double the number with ease. (YIKES!!) That's approximately 3 times more calories than the average person needs in one day!!

Now, we all know the feeling..."Oh well, it's Thanksgiving, it only comes once a year..." We've all dismissed our guilt with this saying as we gobble down another one of Aunt Eve's delicious sugar cookies. BUT, the average American gains more than 5 lbs during the holiday season (between Thanksgiving and New Years). Which doesn't sound like the end of the world, but most don't take the weight back off. Adding 5 lbs on every year throughout a person's life time makes it pretty plain as to why obesity is an American epidemic.

Gaining weight isn't the only problem either.. researchers continue to discover a surplus of disease, metabolic and digestive ailments as a result of over-consuming processed sugars, high-glycemic carbs, bad fats and low fiber intake. These poor eating habits have been shown to be harmful to the body and it's ability to metabolize foods resulting in excessive fat storage which can lead to obesity, insulin resistance and even type 2 diabetes.


So, the last thing we want on top of busy schedules, holiday shopping, and family stresses galore is added stress from diet hurdles thrown your way from all the festive food. For me, I do better when I can follow simple rules, not some complex hardcore diet (that may be your thing, not knocking it just saying that I’m not a huge fan personally!)

From Self Magazine comes a couple simple strategies to follow to enjoy your holiday season and not have to buy bigger jeans in January.

1. Don’t think you’re DOOMED to gain weight. 

Panic will backfire on that backside!! “If you convince yourself you’re going to pack on pounds, you’ll give up and binge or stress-eat.” says Heather K. Jones, R.D., and coauthor of What’s Your Diet Type? Hmmm… here’s something interesting!! Self then says “Besides, the average American gains only 1 pound between Thanksgiving and New Year’s, a study in THE NEW ENGLAND JOURNAL OF MEDICINE found. *hmm.. a contradiction to the claim above, I will go to the source and let you know what I find!!*
So what’s the strategy to fight the doom? Establish an easy rule to follow to keep yourself from going overboard while still allowing yourself to indulge a little.
Try: “I’ll have a 150-calorie treat a day” or “I’ll add ten minutes to every workout” (stick with it!)

2. Overeating at Parties.

We’ve all done this. Everyone brings a dish… it all looks delicious… you pile up your plate…. And wham bam you’re stuffed and bleh!
But don’t obsess over every little bite! Ask yourself, “How do I want to feel tomorrow? Bloated and disappointed or proud and healthy?” (Proud & Healthy please!) Self suggests putting your watch on the wrong wrist as a visual reminder, you’ll automatically eat less.

3. I can’t resist the seasonal Goodies

Darn you Starbucks with your delicious Pumpkin Spice Lattes!!! (super delish, LOVE em)
Allow yourself to enjoy the treats that only come around this time of year.. Mom’s pumpkin pie, Aunt Jane’s sweet potatoes, and of course, Starbuck's seasonal sensation. BUT substitute this in for your usual indulgence. (pizza, chips, ice cream, candy) And give yourself a break. Don’t beat yourself up over a 300 calorie slip up, but don’t let it turn into a 3,000 calorie blow out. After that pumpkin spice latte, get back to eating healthy.
** Also, be smart about what you're ordering...
For instance, below is the nutritional facts for a tall (12 oz.) Starbucks Pumpkin Spice Latte made with Nonfat milk & no whip...

Serving Size		12 fl. oz.
		Amt Per Serving
Calories		200
Fat Calories		5
Total Fat (g)		0
Saturated Fat (g)		0
Trans Fat (g)		0
Cholesterol (mg)		5
Sodium (mg)		170
Total Carbohydrates (g)		38
Fiber (g)		0
Sugars (g)		37
Protein (g)		11
Vitamin A		10%
Vitamin C		0%
Calcium		40%
Iron		0%
Caffeine (mg)		75
As compared to the nutritional facts for a Venti (20 oz.) Starbucks Pumpkin Spice Latte made with 2% milk and topped with whipped cream.

Serving Size		20 fl. oz.
		Amt Per Serving
Calories		470
Fat Calories		140
Total Fat (g)		15
Saturated Fat (g)		10
Trans Fat (g)		0
Cholesterol (mg)		60
Sodium (mg)		280
Total Carbohydrates (g)		65
Fiber (g)		0
Sugars (g)		62
Protein (g)		18
Vitamin A		20%
Vitamin C		0%
Calcium		60%
Iron		2%
Caffeine (mg)		150

By making smarter choices, you can still enjoy a holiday favorite, but save yourself a ton of calories, fat, and added sugar!

4. The leftovers.

Day after Thanksgiving Hot Turkey Sandwiches at Grandmas. Every year. So much more delectable reheated the next day. Plus it’s always a race to finish food before it spoils.
Send all the guests home with doggy bags. My brother and sister-in-law have 4 children! They get extra! Save enough for day after sandwiches (I’m talking to you Grandma!!) and freeze whatever is leftover so you aren’t tempted to have a feast every time you open the fridge.

5. I can’t say NO.

Tis the season for food pushers!! Often the host has spent a lot of time on their menu and cooking and want everyone to enjoy the fruits of their labor. Being polite is key. Try “This looks so good, but I’m stuffed! Can I just try a bite?” It’s a win-win. You get a little taste, they don’t feel snubbed.

6. New Year’s is coming! That means Resolutions! Time to indulge NOW!

Every year, the most popular New Year’s resolution is to get in shape or lose weight. “You’ll go crazy with fatty foods because you anticipate giving them up.” says Jones. Instead of going hog-wild, aim for balance now and look toward 2010 as a fresh start and the beginning of a peaceful time when you can map out healthful meals. You’ll be less tempted today, and --if you’re mindful-- you won’t have to dig yourself out of a two month glut come January!

Keep these strategies in mind and holiday eating can be one less worry!

Also try healthier alternatives to traditional dishes..Check out http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643 for healthy versions of traditional favorites!

Or those with a sweet tooth, (present!) try these cookie recipes from Good Housekeeping!

Don't they look delicious?!

You don't have to give up foods you love to eat healthier... Check Eat This, Not That for the healthier option, there are several versions available including supermarket, eating out, and kids!