Friday, February 29, 2008

Strenghthening Self Image

At the core of everyone's self apple, is the value of self worth and self appreciation. Maintaining a solid healthy core is important to your happiness, and overall fitness and nutrition goals.

In the midst of busy lifestyles and constant advertisements plastering pictures of the not so normal woman, keeping up with a healthy self image is a challenge.
Women's Fitness.net had a great feature on the top 10 tips to enjoying a healthy self image.

Some of my favorite of their tips are great pieces of advice that can be instilled at any age. Recognizing your uniqueness, from experiences, hobbies to your individual physical and emotional attributes, your individuality makes you beyond valuable and unduplicatable.

Another favorite from the WF.net site is to be accepting with change. Understand that qualities you deem negatives are not concrete, and be patient with yourself as you work towards personal changes. More so, reward yourself for your accomplishments and find a sense of pride in meeting your goals.

Strengthening self image is a possible task for women of all ages. Be it in the moments before bed, or while traveling to and from work, set aside a particular time of day to work on your self image.

Sometimes some positive talk, spending time with loved ones, or being constant with rewarding positive behavior, keeping up with your core will benefit you in all life aspects.

Thursday, February 28, 2008

Protection from the storm: healthy helpful kits

As a weather fanatic, my brother knows about every storm that's coming towards us. And although we live in Michigan, he loves tracking the hurricane season in the summer and fall. Thankfully, we're not in the path of hurricanes, but thunderstorms, tornadoes, hail and snow can be dreadful.

"To protect yourself from bad weather, you'll need need a radio that runs on batteries so you can keep updated on the storm, lots of water (about a gallon for every day, per person for three days to keep on hand is good), make sure your pets are safe and are fed, and having a stock of canned, no need to be cooked food is a good idea. Another good idea is to plug and fill up your bathtub right when the power goes out, this clean water can be used for drinking, bathing or to flush the toilets." -my brother

The US government has a great site that gives tips on how to prepare yourself for any type of emergency. The site recommends keeping a three day supply of non-perishable food on stock at all times, which would include canned and dried foods (more can be found here).

Here is also another link to the US government page with other things to keep your family safe in dangerous situations. Keeping a waterproof box filled with other essentials like warm safety blankets, flash lights and extra batteries may not be used regularly, but will be appreciated in times of bad weather.

You may also want to consider stocking a safety kit for your car in case you get stuck in bad weather, with a first aid kit, water bottle, dry clothes or a warm blanket, and road flares.

Wednesday, February 27, 2008

Ask A Pro: Self Magazine Dr. Callahan

The Following "Ask A Pro" interview was taken from Self Magazine.com.

Dr. Lisa Callahan is a medical director of the Women's Sports Medicine Center at the Hospital for Special Surgery in Manhattan. I've picked my favorite of readers questions and responses by Dr. Callahan.


Self Magazine Reader Question: I saw an ad offering to pay women $500 to join a clinical trial. Is this practice legit?

Dr. Callahan: Yes. Research institutions often compensate study participants. Still, it's crucial to do your homework before signing up: First, ask for a copy of the informed consent form. Look for a dated approval number from an institutional review board, an independent committee that takes steps to ensure the study is safe and ethical. Then carefully review the potential benefits and risks of joining (though rare, injuries can occur). Once you're satisfied the money will be worth the risk, you can make a contribution to medicine with confidence.


SM Reader: What are heart palpitations, and are they ever dangerous?

Dr. C: Heart palpitations are a series of rapid or irregular beats that can be scary—but they are not dangerous in and of themselves. Occasionally, however, they are caused by serious underlying medical problems, such as heart disease or hyperthyroidism (an overly active thyroid gland). That brief fluttering or pounding you feel in your chest when you speak in front of a group or when you narrowly avoid an accident is most likely benign anxiety-provoked palpitations. Other culprits include caffeine, exercise, stress, nicotine, cough and cold medications, asthma inhalers and some herbal supplements. If you have heart palpitations but no other suspicious symptoms, you're probably fine. But if you're in doubt, or you're experiencing dizziness, shortness of breath or chest pain, for instance, do see a doctor right away.

SM Reader: Can using a light box help me keep the winter blues away?

Dr. C: Yes. Research suggests light therapy can help people who have seasonal affective disorder, a type of depression that strikes in the dark months of fall and winter. Talk to your M.D. if you have symptoms such as fatigue, sleep problems and food cravings. They affect up to 20 percent of adults. How light therapy works: Each morning, you sit in front of a lamp that's about 20 times brighter than a normal light (you can find one at SunBox.com). You should notice a sunnier mood within a few weeks.


SM Reader: I've been feeling more tired than usual. Should I take an iron supplement?

Dr. C: Not so fast. Iron deficiency is a common problem among women of childbearing age, but it's not the only possible cause of your fatigue. Anything from thyroid dysfunction to sleep deprivation to depression could be to blame, which is why it's critical that you and your doctor first pinpoint the cause. If your exhaustion lingers longer than two weeks, ask her for an iron profile, a blood test that can reveal below-normal iron levels. If you are anemic, she'll likely recommend a short-term supplement. Don't take iron pills unsupervised, however—it could be dangerous. If you are one of the 2 million people who have hemochromatosis, a genetic condition that prompts the body to store too much iron, supplements can lead to liver damage. (You'd never know if you have it without the iron profile.) If your problem isn't with iron, your M.D. can help you figure it out. Chances are, you'll start feeling more like your old energetic self very soon.


SM Reader: I haven't had any shots since high school. Do I need boosters?

Dr. C: Probably. The Centers for Disease Control and Prevention in Atlanta now recommends all adults get the new Tdap vaccine, which protects against tetanus, diphtheria and pertussis (whooping cough), if it's been more than 10 years since their last tetanus shot or if they have close contact with infants. (Babies are particularly vulnerable to whooping cough.) You also might want to ask about a hepatitis B injection, especially if you live with someone who's already infected, you're not sexually monogamous or you work in an environment that exposes you to blood or bodily fluids. Visit CDC.gov and click on Vaccines and Immunizations for a quick shot of important information.

Tuesday, February 26, 2008

Video: Self breast exam

Breast cancer continues to grow as a leading cause of death for women. Besides yearly mammograms, it's easy to check yourself at home for signs of breast cancer. This videojug on self breast examinations was too important not to share with my readers. I highly suggest emailing this video or the link to this post to all of your girlfriends, daughters, sisters, aunts, mothers and grandmothers. With self-exams so simple, every female should be informed on how to search for cancer properly.

VideoJug: How To Become Breast Self Aware Videojug may requite you to log in to view this video, and if you don't have an account, here's the step by step instructions, straight from the video jug site.

How To Become Breast Self Aware
Become Breast Self Aware. Early detection is the best defence against breast cancer. We show how to conduct a breast self-examination to protect yourself.

You Will Need


Step 1:
Examine yourself in the mirror
Begin by looking at your breasts in the mirror with your arms by your side or on your hips and check that they are their usual shape, size and condition. Look for inversion of the nipple, irregular discharge or a rash.

Step 2:
Raise your arms
Now, raise your arms and look again for any changes, particularly any signs of puckering, dimpling or redness.

Step 3:
Feel your breasts
Raise one arm in the air or place it behind your head. Use the pads of your three middle fingers of the other hand keeping the fingers flat and together. Using a firm, smooth touch, feel your entire breast including the nipple and armpit (be particularly aware of swellings in this area). The aim is to cover the whole breast from top to bottom, side to side including the underarm area.

Step 4:
Use the circular method
Using a circular motion, start from the nipple and move out around the breast being aware of lumps or other irregularities

Step 5:
Contact your doctor
The vast majority of lumps are not cancerous. It could simply be a cyst, or just natural lumpiness.
If you have any doubts get it checked out by your doctor as soon as possible.

Monday, February 25, 2008

Motivation

After a busy day of classes, I called my workout buddy and left what I believe is a pretty regular message from most women. I wasn't going to make it to the gym on my own, and secretly hoped that although I was calling her to set up a workout time, that she was swamped with work or some how unable to make it.

Motivation is a difficult front to keep up, with or without a workout friend. Some are driven by constant routine, others find it harder to get on track and keep going. Runner's World has a great section on their website about motivation. I think it's great that a health site takes the time to realize we're not all determined to run a marathon every morning. Sometimes it starts with smaller steps.

The Runner's World link has a couple great stories that are sure to keep you moving on. Sometimes the moving words from others is all it takes. The site also has some great links to ways you can keep motivated, be it running, biking or swimming.

I challenge all my readers, no matter what stage you are at physically, to sit down and determine your real motivation. Figure out what inspires you, and what kind of goals you have.

Friday, February 22, 2008

Help saying goodbye to dieting

When I first saw the new ad campaign for Weight Watchers, I was taken back. After all, I have always thought of the Weight Watchers program, which requires participants to take part in a particular practice of eating, managing and controlling intake, as dieting.

a: food and drink regularly provided or consumed b: habitual nourishment c: the kind and amount of food prescribed for a person or animal for a special reason d: a regimen of eating and drinking sparingly so as to reduce one's weight diet>
- Merriam-Webber Dictionary

And while I value the attempt made by Weight Watchers to offer less restriction, more choices, and a stray from the idea of providing food, there are still restraints and a nutrition program to follow. I've never been a fan of dieting. I've always enjoyed food too much to think of restricting my intake.

However, I was taught early on through demonstration, that an understanding of nutrition beats out trying to force yourself upon parameters set by someone else.
Learning the basics of nutrition, starting with daily recommended intake in each food group to understanding reading a food label, you can manage your own diet. Because, honestly, why should someone who you've never met?

Women's Fitness.net had a few great top 10 features on managing a healthy diet without dieting. In their article, top 10 reasons to say goodbye to dieting, WF.net covers everything from learning how to manage fiber intake, low fat and lean meat, to managing portion sizes and eating with all your senses. This top 10 is a great start for those on their own trying trying to get a basic approach to managing nutrition. Top 10 ways to eat healthy is also a great starting point for nutrition knowledge.

WF.net's
top 10 myths and facts on food is another great place to start. Most of the myths debunked in this article are ones I've heard over and over again, some even boasted by diet plans. Myths about protein diets, fat vs. low carb foods, and carbohydrates as weight gainers are all explained. Knowing some truth behind these myths is a great way to start your own diet plan, if not a good starting point for what to look for when joining a diet.

The
top 10 best snack foods starts out with a great section on the benefits of snacking all together. Besides that, the article has 10 great tips on healthy snacks which may spark up some ideas for your own between meal plans. If you're looking to enrich your diet with some heart healthy, the top 10 most functional foods will help give you some ideas. Tomatoes and tea can help protect against certain cancers, while cranberry juice and yogurt will be beneficial to your urinary and gastrointestinal track.

Understanding the helping effects of food will put you at power with creating dinners and feeling comfortable in the kitchen.
For more WF.net nutrition help, check the top 10 ways to change your eating behavior, and for those interested in finding a diet that works for them, the top 10 ways to avoid dieting mistakes.

Thursday, February 21, 2008

Favorite Links

Picking out the right shoe
Shoes are important for all occasions, especially when working out. If you are getting involved with a moderate to serious workout routine, make sure you take the time to be correctly fitted, and above all, do your homework before hand!

Best water pitchers

Drink up! This Women's Health Magazine has a great article reviewing the best on faucet and up right pitchers for housing the most flavorful water around.

Runner's World Recipes
Runner's World has upped their site with more recipes than ever. From a trusted source, you can depend on getting some healthy dishes.

Runner's World Meal Plans

In this section, the magazine has split up their recipes based on when you need the most. Choose from what to eat before race day, to what's best to eat while at work.

Readers guide kicking bad eating habits

Real Simple Magazine has posted an open ended call to all readers to share their best tricks to fighting off finishing the bag of cookies. Leave your comment or sift through others to find some helpful advice.

Wednesday, February 20, 2008

Ask A Pro: Self Magazine Dr. Bauer

This edition of "Ask A Pro" was taken from Self Magazine.com. The following is an interview with Dr. Joy Bauer, author of Joy Bauer's Food Cures (Rodale) and The Complete Idiot's Guide to Total Nutrition (Alpha Books). Below are Self Magazine.com reader questions and Dr. Bauer's responses.

Self Magazine Reader: What should I do first when my weight starts to creep up?

Dr. Bauer: First, identify the reasons for the change. Some culprits are easy to spot, such as canoodling with Ben & Jerry, but a food diary can help you uncover subtler sources of added calories, like inflated portions or extra cocktails. Scaling back your intake to your pregain level should halt or even reverse the trend, but for faster results, also try these three easy calorie-trimmers:


SM Reader: Make every sandwich open-faced.

Dr. B: Bypass the top slice of bread to save 70 calories. If you eat a sandwich a day for lunch, you'll shave off 490 calories a week.

Eat slowly. Turn off the TV, have a seat and savor the flavor of every bite. Research shows that women take in about 67 fewer calories per meal when they slow down.

Skip salad dressing. Use balsamic vinegar instead. Dressing can be 75 or more calories per tablespoon, so this trick saves at least 150 calories per salad. You're feeling lighter already!


SM Reader: How can I shake these last 5 pounds?

Dr. B: Use my 25 percent solution: Leave 25 percent of your meal on the plate at lunch and dinner (only nonstarchy veggies such as spinach, broccoli and peppers are exempt from the rule), and increase your workout time by 25 percent. Little changes can add up: If you eat 6 ounces of sirloin instead of 8 and only 3/4 of a baked potato, you trim nearly 200 calories off your meal. Do this every day for a month and you will shave off 3 pounds. Factor in the extra exercise, too, and you'll be well on your way to dropping those final 5.


SM Reader: How can I quickly slim down?

Dr. B: Drastically cutting carbs is speediest, but it's not the most effective nor the healthiest way to lose weight for good. That's because most of what you shed at first is water weight; water clings to carbohydrates in your tissues, and when you deplete your carb reserves, that water has nowhere to go but out. As soon as you begin to eat carbs again, those pounds will come back. That said, limiting refined carbs and fried foods can help you lose.


SM Reader: Are there any safe diet pills that work?

Dr. B: Over-the-counter weight loss pills are more likely to trim your wallet than your waistline. And most come with side effects, including heart rate irregularity, insomnia and nervousness. Taking prescription pills may be safer, but they can hike blood pressure or cause bowel and other socially distressing problems. A sure bet for your money: Hit the gym three times a week. Results are guaranteed!

SM Reader: What's the biggest dieting mistake?

Dr. B: Not eating enough. Going below 1,000 calories a day can backfire because it's nearly impossible to maintain such a restrictive diet. Even if you're able to stick to a starvation plan, it's counterproductive: Your metabolism hits the brakes when your body detects too little food coming in, which impedes weight loss efforts long-term. Plus, your body may eventually begin to raid its own muscle stores for the energy it needs. The best news I can give dieters: You can eat plenty of healthy foods and still lose weight.

SM Reader: What is your favorite trick for warding off extra pounds?

Dr. B: Give away all your fat clothes. By keeping them around, you're sending yourself the message that gaining weight is inevitable. It's not!


SM Reader: I feel as if my appetite changes with the season. Is it all in my mind?

Dr. B: Nope, it's true: Most of us want to eat more in cool weather and less when it's warm. That's because when you eat, your internal temperature rises—great in winter, less so in summer. But aside from body heat, psychology may play a part. Bundling up in a sweater may make you relax about consuming more, whereas putting on a tank top is incentive to eat less. Regardless of the weather, make healthy food choices, watch portions and exercise. Note: If your appetite increases in the late fall and persists into spring and is accompanied by depression, you may have seasonal affective disorder (SAD). If you do, your doctor can suggest effective treatment options.

SM Reader: Will drinking water really fill me up and keep me from overeating?

Dr. B: Doubtful. Guzzling H2O has no proven effect on satiety, shows research from Penn State University at University Park. What can keep you feeling satisfied, though, are foods with high water content, such as fruit, veggies and soup. They take up more room than drier foods, and they exit the stomach more slowly than pure liquid. Start dinner with soup, have steamed veggies with your main dish and finish up with berries. You will stay full and may drop a few pounds.

SM Reader: I am watching my calories and wondering what my best bet is: beer, liquor or wine?

Dr. B: Ounce for ounce, beer turns out to have the fewest calories (13 for regular, 9 for light), followed by wine (25) and liquor (64 to 82). But when you consider how much you're typically served of each, you may be better off ordering a cocktail. That's because a drink containing a jigger of alcohol, mixed with water, seltzer or diet soda, will have no more than 124 calories—roughly 25 calories less than a 6-ounce glass of wine or a 12-ounce bottle of beer. (Light beer, with only 103 calories per bottle, is also a good choice.) If you like your drinks mixed with regular soda or juice, however, beware: You could slurp down 300 or more calories.




In the last few centuries, the science of nursing scrubs has come a long way. Thanks to information technology, your medical questions questions can be answered relatively quickly. If you need information about birth control, we'll help you find it.

Tuesday, February 19, 2008

Water!

It'll drastically slash the odds of contracting diseases and cancers, help healthily suppress your appetite and lose weight and it costs close to nothing.

Water is the basis of your best diet plan. Our bodies are more than two thirds water, and a mere 2% drop can leave you dangerously close to dehydration.
Increase in drinking water can help clear our your urinary tract, cut colon and bladder cancer both by nearly 50% and regulate metabolism among many other health benefits.

Most of us are not getting in our recommended 8 glasses a day, though it is possible to start up on a water drinking plan that is right for you.

Consider setting several alarms throughout the day or learn to associate your daily routine with a cold glass of water. Pack a full water bottle next to your bed, in your car and at your desk at work.


And while meeting your recommended 8 glasses a day might be a stretch for starters, beginning at any level will be beneficial.
Keep in mind signs of moderate dehydration:

  • Dry, sticky mouth
  • Sleepiness or tiredness - children are likely to be less active than usual
  • Thirst
  • Decreased urine output - fewer than six wet diapers a day for infants and eight hours or more without urination for older children and teens
  • Few or no tears when crying
  • Muscle weakness
  • Headache
  • Dizziness or lightheadedness
(according to freedrinkingwater)

Monday, February 18, 2008

Top 10 ways to beat the blues

Snowy weather and mid-winter woes are a major fault to failing New Year's diet and exercise plans. Keeping motivated in the cold is difficult to overcome.

Lack of sun light keeps us from getting vital amounts of vitamin D that keep you happy and healthy in less than exciting weather.


Women's Fitness.net posted a great
top 10 list of ways to beat the blues. Among their advice is to cut back on carbohydrates, exercise 30 minutes a day and cut back on refined sugars. Advice like this comes often, and often packaged in different ways to get the same idea across.

Some of the more unusual tips WF.net adds to the list are trying turnips. This root vegetable is one of the few that stay available throughout the winter and can provide vital nutrients.

The site also recommends getting a minimum of 30 minutes of sunlight per day. Try scheduling a morning walk, or mid-afternoon lunch break into your day to boost your mood. Also considering upping your vitamin D intake with more dairy products, fish, oysters and fortified cereals.

How do you beat the seasonal blues? How do you keep yourself motivated to look good for warmer weather while bundling up in the cold weather?

Friday, February 15, 2008

How to talk to your doctor

Discussing issues with your doctor or nurse can be daunting for anyone. Sharing private issues with a seemingly stranger is difficult, and doctors offices themselves can be very intimidating.

I recently received a Women's Health calendar from the U.S. Department of Health and Human Services, and found their section on tips to talking to your physician specifically helpful. Here are some of my favorites from their suggestions:


List your questions before hand-
Write down what specifically bothers you, what you have questions about, what you may not remember to tell them. You can review this list in the waiting room and discuss it with your doctor as well.


Be honest-

Tell your doctor the truth when he asks questions. It's necessary for your physician to know what's going on to better help you in the long run. Your doctor has most likely heard of everything you have to say or ask.


Ask about recommended treatments-
Ask for other options, possible treatments, and details on what each in takes. Don't be afraid to seek a second opinion, but make sure you understand both options fully.


Bring a trusted friend with you-
Make yourself more comfortable by bringing someone you trust with you, a family member or friend.

Thursday, February 14, 2008

Social exercising: group workouts

As a former swimmer still tied to the old business, I live with three friends, all on the team at my school. The college swim season is a killer, spanning from early September to mid-February.

Now, as the swimmer start resting up for their finish, talk of after season workouts begins. I know the drill all too well, since I too vowed to stay in shape after our championship meet. And while most of the team does make a good showing at our school's gym for a few months after their final meet, most fizzle out after time.


How can such intense athletes go without what has been a daily staple for the past 6 months? Group sports keep kids involved for several reasons. The fear of a powerful coach is one thing, but the feeling of unity from a team makes coming to practice enjoyable.

The same approach goes for group workouts. Making excuses to skip the gym for a day is simple when you're only counting on yourself to show up. When your "team" at a group session relies on you, skipping out isn't as easy. Working out with a group of friends is a good way to keep everyone on the same boat. While we all have days that deem worthy of a bowl of ice cream and couch time, you'll rarely all have the same feeling on the same day.


Joining a workout class is another great option to keeping motivated. Feeling responsible for getting your money's worth is a great incentive to go. Also, invest some time in getting to know your instructor. The closer bond you form with them, the more likely they are to invest interest if you don't show, and the more likely you will want to go for them.


Even if you are the solo workout kinda gal, getting involved in one of these programs can be very beneficial. Sometimes getting there is the hardest part, and after a 15-30 minutes class, you may be more likely to stay and lift weights, or workout longer.


Do you enroll in workout classes? What kind of program is your favorite?

Tuesday, February 12, 2008

Ask A Pro: The Paleo Diet

While writing posts for A Sizable Apple, I have always tried to bring readers an unbiased look at health and nutrition. While I'm not a doctor or nutritionist of any kind, my opinions based on practicing healthy living do sometimes sway the research and information I share.

In attempts to bring my readers variety and quality information, I've started a plan to update occasionally with guest interviews from doctors, nutritionists and professionals with varying view points.


The new "Ask A Pro" features will be the opinions, beliefs and studies of each professional interviewed.


As always if you would like to submit a question, concern, idea or contact regarding "Ask A Pro" or A Sizable Apple in general, please email me at asizableapple@gmail.com

The following "Ask A Pro" interview features Dr.
Loren Cordain of The Paleo Diet:

Ten thousand years ago the Agricultural Revolution was the beginning of a drastic change in the human diet that continues to this day. Today more than 70% of our dietary calories come from foods that our Paleolithic (Stone Age) ancestors rarely, if ever, ate. The result is epidemic levels of cardiovascular disease, cancer, diabetes, osteoporosis, arthritis, gastrointestinal disease, acne, and more.

Loren Cordain, Ph.D., is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution.
- ThePaleoDiet.com

A Sizable Apple: When did you begin your studies for the Paleo Diet?
Dr. Cordain: A few years after reading Boyd Eaton’s seminal paper: Paleolithic Nutrition which was published in the New England Journal of Medicine in 1985.


ASA: What demographic has the best results with the Paleo Diet?
Dr. C: People with chronic illness or disease generally show improvement in symptoms rapidly.


ASA: Can you give an example of the types of foods included in the Paleo Diet?
Dr. C: Fresh fruits, vegetables, lean meats, seafood. Avoid grains, dairy, legumes, refined sugars, vegetable oils, salt and processed foods.


ASA: What are some of the health benefits that come from the diet?
Dr. C: Normalization of body weight, improvement in blood glucose, insulin and blood lipids. Reductions in blood pressure, better sleep, more even energy throughout the day. Reduction in risk for cardiovascular disease, cancer, many autoimmune and inflammatory diseases. For a complete list: see success stories at my website.


ASA: What are some typical concerns or issues that have come forth from the diet?
Dr. C:
How do I get sufficient calcium if I stop eating dairy foods? How do I get sufficient fiber if I reduce or eliminate grains? How do I get sufficient vitamin D without fortified dairy or margarine? Wont a high meat diet cause my blood cholesterol levels to rise? See website for answers under FAQ.


ASA: Why do you think our diets have changed so dramatically from the Stone Age?
Dr. C: In order to support 6 billion people on the planet we have become absolutely dependent upon cereal grains, a food that was rarely or never consumed by ancestral humans. The industrial revolution and mechanization of the food supply has allowed a few people to feed the masses. With increasing industrialization the average citizen could eat any food they desired including sweet foods and high fat foods and combinations thereof which we call processed foods. These foods have only become widely available in the past 200 years.


ASA: Eating according to the Paleo Diet would obviously be much easier if we were in older times and able to harvest our own food. What advice do you have for attempting this diet in a world where processed foods have become the norm, and controversy over produce not being so fresh or altered with chemicals or pesticides?

Dr. C:

1. First, start by shopping for your foods on the outside aisles in the supermarket and avoid the center aisles. This tactic ensures that the bulk of your foods will be fresh fruits, veggies, lean meats and seafood.

2. Prepare some meals in advance, so that the preparation time is minimized, and brown bag meals when you will not have access to “real living” foods.

3. Try to include a high protein animal dish at every meal, as protein has twice the satiating ability of either fat or carbohydrate.

4. When you stray from humanity’s real foods (fresh fruits, veggies, lean meats, seafood) remember how bad you felt & remember how good you felt when you woke up in the morning after 24 hrs of eating nature’s bounty.

For more information on the Paleo Diet and Dr. Cordain's other projects, visit www.thepaleodiet.com and www.dietaryacnecure.com.

Keeping Motivated

Women's Health Magazine had a great sideshow on steps to stay motivated. Here are some of my favorite from that article, which can be found in its entirety here.

1. Make a promise-
Signing up to run for a good cause is a great step to staying motivated. Besides having the donations of family and friends riding on your performance, it will allow you to set goals for a great cause, enjoy working for that cause with others, and give you something to train for.

2. Get your pets moving-
If you're thinking about investing in a pet, or have a slightly physically neglected one, take him out! No better excuse to get out and moving than for the want of your fuzzy friend!

3. Yellow polka-dot bikini-
Get your favorite skinny outfit out and hang it in a well visible location. Keeping your skinny jeans out is just the visible cue you need to get to the gym again.

4. Buy into a workout plan-
Splurging a bit to get into that yoga or spinning class may not be exactly how you want to spend you're pay check, but investing a little into your workout routine has been proven to keep you showing up. For my college readers on a real budget, try splurging in smaller amounts, a medicine ball kept by the TV to remind you while you're watching you could be multi-tasking!

5. Face your body-
The more you accept yourself, the most likely you are to keep your figure up. Take small steps daily to enjoy your skin, be it lounging around for the night naked, getting a massage, or feeling the accepting hands of a significant other or friend cuddling. Begin to appreciate yourself more and you'll find you're more invested in keeping things up.

Monday, February 11, 2008

Nutrition on a budget project: stir fry

My newest tip for the nutrition on a budget project is a look at stir frys.

This favorite of mine is a great way to get more veggies and protein into your diet. It also can be quickly remixed throughout the week to be several different meals.


Get creative with your approaches to stir fry meals. Canned or frozen sliced vegetables can be inexpensively tossed into a skillet. Try water chestnuts, sliced fruit, tofu, beef or chicken are among the few different add-ins.

Consider making your own sauces to change the taste up, all inexpensive options. Stir fry veggies with barbecue sauce to top sandwiches, or experiment with tropical juices, honey or ketchup.

You can also try a dessert stir fry with sliced fruits, oatmeal, a pinch of sugar and honey.

Friday, February 8, 2008

Mentral Pain Relief

Nothing is worse than being forced to take a break in your day for menstrual pain. Sometimes the pain can be so tremendous that it stops your day all together.

While cruising around videojug the other day, I found two interesting videos regarding menstrual relief.

The first one,
massaging away menstrual pain. This video is very helpful for running through a quick self massage on your own.

The second video I found was a great link to yoga positions to relieve pain.


Both are helpful tool, and would make a great alternative to lounging on the couch with a big bowl of ice cream!




If you are having female troubles, learn all of your woman nutrition information online. If you want to find out about pregnancy symptoms or you want to find a pregnancy calculator, the internet is your best resource!

Thursday, February 7, 2008

Breakfasts Remixed

Breakfast is an important part of our day, if not the most important. The thought of creating something tasty in the morning can be dreadful.

Take into account those mornings that don't quite go as planned, sleeping in and other morning mishaps usually lead to a skimpy breakfast.


Even for those who take their morning seriously, it's difficult to find alternatives to eating healthy, and the same old thing can get pretty dull fast. With all that in mind, I set out to find quick healthy alternatives to remix your breakfast worries.


On The Go Omlet-
drop an egg, and any extras you like into a zip lock bag, give a quick scramble and microwave for a minute. End result is a quick omlet prepared in a to go bag. Save extra time by slicing up your veggie add-ins the night before.


Mini Mix-It Plate-
My dad has the most interesting approaches to breakfast I've ever seen. Every morning he fills his normal brown plastic bowl with whatever's handy, and takes it on his drive to work. Fruit, cheese, occasionally a few slices of lunch meat and a half a bagel are a few of the favorites. His approach is successful for a few reasons. It assures that he has enough for breakfast for starters. Also, it keeps things lively for him, and is a great way to clean out your fridge of little scraps.

Low Carb Finds-
While bagels, toast and breakfast bars are always a popular find, there's also a solution for those trying to cut out the carbs. Slice your favorite fruit and top it with your favorite spread. Apples go fabulous with peanut butter or honey, and you can mix and match with different fruit jams and other slices. Top with some crushed nuts for a little protein in your morning or make mini fruit sandwiches if you're on the move.

Morning Pafaits-
Another simple idea especially if you're running late. Layer a combination of yogurt, fruit, nuts and oatmeal will make a great start to your morning. Try alternating layers of cereal or crushed granola bar as well.

Breakfast Trail Mix-
Especially for people on the move, trail mix is great to munch on. Fix your own with dried fruits, nuts, cereal and granola.

What's your breakfast routine? Do you stick to a one favorite breakfast food or alternate often?

Wednesday, February 6, 2008

Soreness vs. Exercise Injury

Recognizing soreness from an exercise injury is important for anyone involved with a workout regime.

A general rule of thumb is that soreness will come on the day after a workout, where as you're more prone to feel an exercise induced injury right away or soon afterwards.


An injury may may feel like a pressure or pinching pain. Soreness is more likely to leave your muscles feeling stiff and tight. The difference comes from how you deal with the pain.

If you feel sore, it's best to keep working out. This
article specifically discusses the feeling of soreness as a sign of your muscles growing stronger. If you think you may have an injury instead of normal soreness, you may want to consider taking some time off from exercises incorporating the injured area.

If pain persists after a few days, consider talking to a doctor.
To prevent both soreness and injury, it's important to stretch before and after workouts.

For help with treating muscle aches, this
site does a great job of determining between ice and heat therapy.

Tuesday, February 5, 2008

Reader Question: low carb, low sugar diets

One of my readers emailed me with a good question about dieting-

My husband is on a very low carb and sugar free diet. What is your opinion on these diets? New research on them? I find them extremely hard to stay on and do not have energy.

- Janel

I've never been a dieter. I love all different kinds of food too much to restrict myself and find I can maintain a desired weight with exercise and healthy eating. However, I understand that different dieting techniques work best for different people, and I encourage you, if interested in dieting, to read up on the best approach for you and try out several until you find one that works with your lifestyle.

I'm always weary to read about diets that cut out specific groups, as I think every food group is necessary in some regard. Carbs have been at the heart of the latest diets, promising results for cutting out the grainy group. I half agree, half disagree with the whole low carb theory. My explanation will take a bit of a nutrition lesson, so bare with me-

There are two types of carbohydrates- simple and complex. Natural simple carbs are going to be your basic fruits, while cakes, biscuits, honey, candy and refined sugar products. Basically, these guys are going to digest quickly, and give you an energy boost (hence the feeling of a sugar rush) without providing a ton of vitamins and minerals.

Complex carbs are where you're going to find your oats, wheats, whole grains, corn and beans. These guys are going to naturally provide you with energy from their vitamins and minerals.

While both provide you with energy, the quick disintegration of simple carbs in your body is more likely to convert your burst of energy into fat for storage.

With that information in mind, it's easy to see how cutting out carbs and sugar (sugar = simple carbs) from your diet can be beneficial. But, you'll notice that you'll want to keep some of those complex carbs around for their energy boost and essential nutrients.

To answer your question, Janel, to successfully manage a diet like your husbands, it takes some nutritional understanding. Because of the health benefits from complex carbs, I've found a lot of research against low/no carb diets. And while lean proteins have been shown to provide some of the energy boosting characteristics of complex carbs, I've yet to find research on any other food group that does wonders for your digestive system like the complex carb group does.

Of course everyone will have different results with different diets, but if you're looking to jump on the bandwagon with your husband on this one, I would suggest incorporating some of the complex carbs into your diet along with lean protein to see if that will help with your lack energy.

Here are two other sites I found that may be of interest for reading up on low carb dieting: My Pyramid Site & Kent State University Health Site. Hope this helps!

As always, I love receiving mail and reader questions. Email me at asizableapple@gmail.com with any blog feedback or to submit a reader question!

Monday, February 4, 2008

Sprint vs. Marathon Workouts: Interval Training

Every time I go to the gym, I can spot at least one muscle man pumping the machines while red in the face, without fail.

While I enjoy high intense workouts, I've never understood the rush or sprint approach to working out incorporated with longer resting periods in between.


Generally speaking, your higher intensity workouts are geared to increase muscle size by training the body to respond to the activity quickly. Exercising at a slower pace, is going to promote more of your lean muscle while lengthening the muscle across your frame instead of bulking it.


This interesting article in the New York Times talks about the benefit of incorporating some sprint work into your workouts, called interval training or burst exercising. The addition of some high intensity work into your normal routine is a surprise to your body, which over time can benefit by increasing endurance and fat burning.

Switching up your workouts or adding an interval burst can help with your variety while at the gym. It also can fuel a competitive side, for a mid workout race or continue to serve as a challenge in your day.

Friday, February 1, 2008

Favorite Links

Top 19 Fat Burning Foods This Women's Health Magazine article has a great slide show including the top 19 fat burning foods. Some included are whole wheat bagels, avocados and chicken thighs.

Top 5 Ways to Shape your Butt Another great Women's Health Mag find looks at different ways to sculpt your behind at the gym.

100+ Recipes This is a really interesting site where you can pick from a drop down menu which foods to include and nutrients to add as well.

6 Fast Freezer Meals A good article from Real Simple Magazine about freezing 11 different foods and 6 quick meals you can make fast straight from your freezer.

Shoe String Situations Having problem with your laces while you're working out? Here are 5 of the most common tennis shoe problems and solutions.

Know of a blog or article that should make A Sizable Apple's favorite links? Email Dana at asizableapple@gmail.com