Wednesday, April 30, 2014

Feeling a little confused about what walking or running shoes to buy?

Here are some tips that will help you make the right choice:

·  Buy shoes at the end of the day when your feet are more swollen. This will give you a feel for the true fit of the shoe, when you are exercising and your feet swell a bit.

·  Wear the same socks you will be using when you are walking or running. That way you already know if the shoes will work with the socks. This is not one area where you want surprises.

·  Try on both feet. Believe it or not, many people’s feet are different sizes. If you know one foot is larger than the other, make sure the shoe you select fits comfortably on the larger of the two.

·  Consider width and length. Part of making sure you have a good fit is knowing the shoe fits the width of your foot, as well as the length. Shoes come in many different width types, so know if your feet tend to fit better in wide versus narrow shoes.

·  Know your arch type. Your choices are high arch, neutral arch, or low arch (also know as flat feet). To figure this out, dip your foot in water, then step on a piece of paper, cardboard, or anything where you will easily see the pattern of your foot. If the middle of the foot is mostly there, you probably have a low arch.  Conversely, if there is little of the middle of your foot in the imprint, you likely have a high arch.

·  Don’t be afraid to ask for help. Many fitness stores (especially those geared towards walking, running) have personnel who are able to watch the way you walk or run, and help you choose a shoe that will be best. Utilize their expertise to find the shoe that works right for you.

Whatever shoe you choose, make sure to keep track of your mileage and buy a new pair of shoes every 300-600 miles. This will help you to stay injury free and avoid any hiccups in your fitness journey. Happy Moving!

Wednesday, April 23, 2014

5 Easy Tricks to Jazz Up Your Water

Boring! No Flavor! Flat! All these are words some use to describe water.  Even the Wall Street Journal reported that 20% of Americans do not like the flavor of plain water.  Yet, we know guzzling plenty of H20 is important.  Here are 5 recommendations to jazz up your water:

1 – Fruits and Veggies: Adding some berries, lemon, cucumber slices or even pineapple are great ways to add some flavor, without adding lots of calories. You can let them soak overnight or even freeze them inside ice cubes for a quick way to add a kick to your water.

2 – Herbal leaves: Another great way to add zest to your water, without breaking the calorie bank, is by adding herb leaves, such as basil or mint. These will add a nice, fresh flavor, making your water that much more refreshing.

3 – Single Serving Flavoring Packets: If you decide to recruit help from non-organic sources, opt for those that are zero calorie and aren’t packed with lots of artificial sweeteners. There are many option for these on the market, giving you a variety of flavors. They are also convenient to pack, so you can flavor your water anywhere.

4 – Liquid Flavoring: These are similar to flavoring packets, however the amount you are adding is in your hands. While some of these are already zero calories, be wary of adding too much sweetener to your water. Moderation is key to a healthy diet.

5 - Sparkling: Sparkling water is another creative way to break the monotony of plain water. Make sure you go for the “no sodium” option. Owning your own carbonator is a great way to monitor this.

Now that you have some more ideas, what are you waiting for? Go fill up on some H20!

Wednesday, April 16, 2014

Let's Talk About Chocolate

Easter is just a few days away and most people have been indulging in their favorite chocolate treats. Whether it is shaped like bunnies or eggs, store shelves are bursting with these popular holiday delights. So, let’s talk about chocolate!

Is Chocolate Really Good For You?

Chocolate lovers rejoiced when studies showed that dark chocolate offers some health benefits. Cocoa, the main ingredient in chocolate, contains flavonoids which makes it a powerful antioxidant. Antioxidant properties are important because they fight against free radicals that may cause damage to our cells. The greater the cocoa content (or the darker the chocolate) the greater the benefits for heart health.  This could lead to reducing blood pressure, risk of heart disease, and even diabetes.

How Much Chocolate Should You Eat?

While it is true that dark chocolate has benefits, it is still a high-sugar and high-fat food that should be eaten in moderation. This means, instead of eating an entire candy bar, opt for just a square or two. Try to avoid chocolate with any kind of filling, such as cream, caramel, or peanut butter.  These add to the sugar and fat content. Indulge in dark chocolate with 70% cocoa or more.  Remember, the darker the chocolate, the better for your health. 

Mommy Blog - Reach Any Goal!

How many times do we list reasons why we haven't done something, then say, “I know they're just excuses, but.....”

Well, my challenge to myself, and you, is to choose one “excuse” that you have, no matter what area of your life, and rewrite your story.

What does that mean? To me it means that I have to wipe that excuse out of my vocabulary. It is no longer an option to use it as a reason why I didn't accomplish a task or move forward towards a goal. You take control. Take what you can control and if the outcome is really a priority for you, you can make it happen.

For example, you might say, “I work long hours so I can't find time for exercise”. Rewrite the story: “Even with my long hours, I can make time to exercise, by getting up just 15 minutes earlier each day.” The positive change here IS bigger than the “excuse”. Try to visualize about the present, not the future, in a positive way. For example, “I am or can do this,” not “I don’t want to be that”, or “I can't do that.”

The more we share an excuse, I believe we really internalize it. Often it starts out as a small hurdle. As we keep using that excuse more, that hurdle appears to become taller and taller. When in reality, it's our perception that has become skewed.

I am going to “rewrite my story” as to why I don't accomplish my personal study each day. No longer will I say, “I haven't done it because I am too tired after my workouts, and the baby wakes up to eat.” My new story is, “I will do my personal study by reading, while feeding the baby.” I have to do it while everyone is asleep or it doesn't happen.

Ok, now it's your turn. Overall health and wellness is not just eating and exercise, it's spiritual, mental, and emotional as well. So what excuse do you need to wipe from your vocabulary? How are you going to rewrite your story?

And just for fun... a play on words... no more “egg-scuses”. Here is how to boil the perfect egg, no gray around the edges, and easy to peel:

How to boil the perfect egg

1. Place your eggs in a pot of cold water and cover completely. Add a pinch of salt and a tsp. of oil (this will help when peeling your eggs).

2. Bring water to a boil, and boil for ten minutes.

3. Remove pot from heat, dump out hot water, and fill with cold water. Let sit for a few minutes.

4. Shell your eggs.

Wednesday, April 9, 2014

Spring Cleaning Leads to Healthier Eating

Giving your home a deep cleaning is a great way to start fresh and ring in the warmer weather. While you are scrubbing floors and clearing out the dust bunnies, don’t forget one very important area in your home: the pantry. There may be food in your pantry, or refrigerator that should have been tossed long ago.  Here are some tips on how to give your pantry a thorough cleaning:

1. Check Expiration Dates.
Take the time to look at every item and toss everything that has expired. You will be surprised how often your pantry is cluttered with items that have passed their expiration date. The same is true for items in your fridge.

2. Get Rid of Junk Food.
Spring cleaning is not only a great time to clean your home, but it is also a great time to take stock of your health. Getting the junk food out of your home removes the temptation to eat these foods as often. Consider throwing out all sodas and sugary beverages that offer little to no nutritional value.

3. Clean!
It is important that the spaces where you keep your food are sanitary. Remove all food items from your pantry and fridge and give them a deep clean. Be cautious about what kind of cleaners you use. Avoid strong chemical cleaners and opt for more natural cleaners that will not be harmful to your food.

4. Restock.
Now that you have gotten rid of all the expired items and junk foods, it is time to restock your pantry with new and healthy foods. Take time to consider what meals you would like to prepare in the near future, and make a grocery list for the items required. Stock your fridge with fresh fruits and vegetables, or even leave them out in a fruit bowl where you can see them.

5. Organize.
To keep your pantry or fridge from becoming cluttered again, designate areas for certain groups of foods (such as canned foods, cereals, spices, etc).  Try using the “first in, first out” method, when possible, to reduce food waste. Organize your items in a way that will allow easy access to the foods you use most often.

Thursday, April 3, 2014

Ron's Marathon Journal - Slowing Down and Eating Clean

The last few weeks have gone well, with a lot of miles run, and some crazy, unpredictable weather to run in. I ran the Canyonlands Half Marathon a couple weeks ago, and paced one of my good friends to help him get his personal best time.

With just a few weeks left before Boston, my training focus has shifted to speed work. This entails finding a high school track, and running 1 mile repeats, then following that by running the bleachers. I've also included hill sprints, and 800 meter repeats in my training. In one week I will start my 'taper' for Boston, meaning I will lessen the miles I run and decrease the intensity. This will allow my body to heal and get rested up for the marathon.

I've attached a short video where I talk about my training diet. It's also been a great diet to maintain while I'm not training (although there are variations of meals from what is in the video) to help keep healthy.

I'll try and post one more blog before I head to Bean Town. Live healthy and happy!

Tuesday, April 1, 2014

The BEST Fish Tacos You Will Ever Eat

Orriant Mommy Blogger, Emily, shares her recipe for Grilled Chili-Lime Fish Tacos with Sour Cream Cabbage Slaw.

    1 pound tilapia or other white fish
    1 tablespoon olive oil
    3 tablespoons fresh lime juice
    2 teaspoons honey
    2 garlic cloves, finely minced
    1 tablespoon chili powder
    1 teaspoon cumin
    1/4 teaspoon red cayenne pepper(omit if you don't like heat)
    salt and freshly ground black pepper, to season

    2 cups shredded red or napa cabbage
    2 tablespoons fresh chopped cilantro
    1/4 cup low fat sour cream
    1 tablespoon fresh lime juice
    salt and pepper, to taste
    1 ripe mango, diced
    1 avocado, diced
    8 small corn tortillas or flour
    avocado and extra cilantro, to garnish

Preheat grill to medium-high heat. Place fish in large ziploc bag and add olive oil, lime juice, honey, garlic, chili powder, cumin, and cayenne pepper. Season with salt and pepper. Close bag and massage seasonings into fish. Let marinade for 20 minutes.

Prepare slaw: In a medium bowl combine cabbage, cilantro, sour cream, lime juice, and salt and pepper to taste. Place in refrigerator.

Remove fish from marinade and place on hot grill. Grill fish for 3-5 minutes each side, it will vary depending on the temperature of your grill. Typically the second side will take less time. Remove fish to hot plate.

Grill tortillas for 10-20 seconds each side. Divide fish equally into tortillas, add slaw, and mango and avocado. Garnish with extra cilantro, if desired. Makes 8 tacos total; 2 tacos each.