Lead a Fit and Healthy Life
Archive for May, 2010
Michael Pollan’s “Food Rules”
11 year ago
by Stephy
in Health/Nutrition
“Eat food, not too much, mostly plants.”
Pollan says everything he’s learned about food and health can be summed up in seven words: “Eat food, not too much, mostly plants.”
Probably the first two words are most important. “Eat food” means to eat real food — vegetables, fruits, whole grains, and, yes, fish and meat — and to avoid what Pollan calls “edible food-like substances.”
Here’s how:
- Don’t eat anything your great grandmother wouldn’t recognize as food. “When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can’t pronounce, ask yourself, “What are those things doing there?” Pollan says.
- Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.
- Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
- Don’t eat anything that won’t eventually rot. “There are exceptions — honey — but as a rule, things like Twinkies that never go bad aren’t food,” Pollan says.
- It is not just what you eat but how you eat. “Always leave the table a little hungry,” Pollan says. “Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, ‘Tie off the sack before it’s full.’”
- Families traditionally ate together, around a table and not a TV, at regular meal times. It’s a good tradition. Enjoy meals with the people you love. “Remember when eating between meals felt wrong?” Pollan asks.
- Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.
Great day, great workout!
01 year ago
by Stephy
in Fitness/Exercise
What a great workout today. We mix up partners each week and this week’s partner had a ton of will! She pushed through no matter how hard it got. I love working out with people like that – makes me try harder. I am rockin the pull-ups. They are so hard but man, I love them. And it was humid this AM – we were all drenched in sweat when we were done. I love workouts like that.
Warmup:x2
shuffle
push-ups
jump skips
checkpoints
core:
partner 14lb dynamax ball bridge x 2
partner woodchuck bounce x 2
25 partner high five push-ups
workout:
15, 12, 9, 6, 3
back squats (45lbs)
1/2 mi run (only 15, 9 round)
3 max deadlifts 85lbs
partner pull-ups x 2
45lb sand bag run 100m (partner does the 100 m back)
How are you going to fit in exercise today? Even those 100 push-ups a day count! So get going!!
Notable News
01 year ago
Study Finds Certain Drugs Can Keep Some Forms of Cancer in Remission Longer – NYTimes.com.
Using certain anticancer drugs for years at a time can help keep some types of cancer in remission longer, doctors reported Thursday.
In another finding, researchers said they had made progress on a long-sought goal — developing a way to screen healthy women for ovarian cancer, potentially catching tumors before they become virtually incurable.
The research findings were among more than 4,000 that will be presented next month at the annual meeting of the American Society of Clinical Oncology. Among the others: a randomized trial showing that twice-a-week yoga sessions can help cancer survivors sleep better and reduce their fatigue.
Study: Many Sunscreens May Be Accelerating Cancer – AOL News.
Very scary news. The full list of t sunscreens can be found on the EWG’s searchable database.
The report cites these problems with bogus sun protection factor (SPF) numbers:
- The use of the hormone-disrupting chemical oxybenzone, which penetrates the skin and enters the bloodstream.
- Overstated claims about performance.
- The lack of needed regulations and oversight by the Food and Drug Administration.
What a great concept – having kids exercise at least 30 mins a day. Good or this school for helping kids make the commitment!
Secretary of Health Everette James today visited Conrad Weiser Middle School in Berks County and Cedarbrook Middle School in Montgomery County to commend students and teachers for their yearlong commitment to exercising for 30 minutes every school day.
James pointed out that physical activity is essential for all children to develop healthy hearts, strong bones and sharp minds. Combined with good nutrition, physical activity is also important to address the childhood obesity epidemic. Childhood obesity rates have tripled in the last 25 years. Overweight children face an increased risk of health problems as adolescents and adults, including diabetes, coronary heart disease, high blood pressure, osteoarthritis and certain types of cancer.
How to Use Service Learning to Engage Kids | Edutopia.
This info is geared towards teachers and schools but can easily be incorporated by parents who want to help their kids get involved with giving back.
Integrating service-learning projects into your curriculum doesn’t have to add hours to your planning time, and these projects deliver a big payoff for students. Fowler Unified School District teacher Monica Sigala urges her colleagues to begin with a short project. “Just start small and let it grow,” says the teacher of grades 6-7. “Don’t fear it, because service learning creates the type of kids who know they can make a difference in a life or in the world.” Sigala and fellow Fowler teacher LeAnn Hodges share their strategies.
What’s the Fittest City in America?
11 year ago
by Stephy
in Fitness/Exercise
What’s the Fittest City in America? | SocialWorkout.com.
Where do all the healthy people live? I’s gotta be San Francisco — everyone in the Bay Area is training for a triathlon, right? Or maybe it’Denver where everyone hikes to work or whatever. Nope, turns out it’s…Washington D.C. Apparently, the buttoned-up beltway crowd sweats it out after all those boring committee meetings. The District has now topped the American College of Sports Medicine’s list three years running. Bottom of the list: Oklahoma City. The rankings take into account a whole slew of factors like disease rates, mortality, number of parks, pools, and other facilities, and lifestyle factors like how many fruits and vegetables people in the city eat a day. Turns out D.C. is packed with bike lanes, lots of D.C. folks are getting their five-a-day, and the city has a significantly lower diabetes rate than the nation as a whole. See where your city stacks up on the American Fitness Index info-map. (via Forbes)
Guess where I live? Right outside D.C….
Back at it again
01 year ago
by Stephy
in Fitness/Exercise
Finally a Monday workout outside! It was hot, humid and we all worked up a good sweat. My ankle has been bothering me so I did modify a few exercises. It seems I can put weight on my ankle no problem but when I do any movement that flexes it – that’s the problem. I know I should completely rest it and let it heal – but that would mean completely resting – which as you know, is not an option for me.
Warmup x2:
Rockette Kicks
Tuck Jump
backward lunges
bounding
Core:
saucers
knee roll ups
back extensions
25 bottom up push-ups
Workout:
15,12,9,6,3
OH squats 45lbs
pushups x 2
lunge squats x 2
rope waves (100)
double box jumps x 2
Breathe it all in
01 year ago
It’s been a crazy day. I woke up to a light rain/mist in the air and decided to go for a run. I figured if it’s not raining heavy, it’s probably great weather for one. I ended up doing about 6mi on the trail. There were a few other runners out there with me and it gave me a lot of time to think.
I have been quite stressed at work because it’s our busy time and things are gearing up for a busy summer – and as most parents know that means a lot of pre-planning. Camps, vacations, even clothes shopping for the summer all take up time and money and more time. Paperwork, scheduling for camps – school commitments, you name it. For me, it’s a super stressful time of the year. And this year it seems almost worse. Running on most days is cathartic for me – but I found myself getting angry as I ran, especially when I stopped to catch my breath. I was angry that I couldn’t push myself harder, angry that it was rainy, angry at the animal poop that lined the trail. You name it.
So a few things brought me back to reality today – things that slap you in the face and say get a grip, you are so lucky and have such a great life with great people around you.
First was an email I received from a neighbor friend who wanted to let everyone know she has to fly back home to see her sister who is now under the care of hospice. She is going to spend what may be her last moments with her. In the past few years she had to deal with her husband and herself battle different forms of cancer. She isn’t any different than you or me, just has had to deal with huge issues that many people our age don’t face regularly. I can only imagine how hard this has been for her. It brings me to tears just thinking about it.
Then, I read Parade Magazine. This article was about a recent experience by the author who was on a flight from Washington DC and sat next to a woman with kids. At first, she was annoyed at the disturbance and the proximity of her with her kids. Then she got talking to her – and turns out she lost her husband last year and in some ways still can’t grasp the reality of it all.
He was 42. Still an athlete and a beloved coach. “I always thought I’d go first,” she said. “He took such good care of himself.”
It was an accident. At home, in the middle of the night. He fell and hit his head.
As I read this, I thought about the stuff that has had me rattled recently and it put it in perspective. Things ain’t so bad for me – and although my family sure has had its challenges the last year or 2, we are blessed, lucky and strong. Life is so short and things can change in the blink of an eye – So make sure you stop often and breathe it all in.
Cancer Support and Giving Back
11 year ago
Always great to find resources that can help get support, information & answers out to the cancer community. Breakaway From Cancer partners with well known non-profits like Livestrong!, Stand Up for Cancer, and one I have never heard of but will look into: Patrick Dempsey Center for Cancer Hope & Healing.
You don’t have to fight cancer alone. Amgen’s Breakaway from Cancer aims to raise awareness of the comprehensive array of resources available to cancer patients – from prevention to education and support to financial assistance and survivorship. In addition, Amgen and Breakaway from Cancer help spread the word about working together to conquer cancer through partnerships with organizations including the Lance Armstrong Foundation, the Patrick Dempsey Center for Cancer Hope & Healing and Stand Up To Cancer.
Great cause, and some fun together = Giving Back made easy! I love to highlight ways anyone can give back and help a cause they support. Doesn’t take much time and there are loads of opportunities all around you. This one is in Philly and just show up, get some cheap eats and drinks and voila! You are helping Livestrong! and cancer survivors! Easy as pie.
The Lance Armstrong Foundation’s LIVESTRONG Challenge – a run/walk/bike fund-raising event that takes place in Philly in August. The 2010 LIVESTRONG Challenge will be host to the debut of Team Little. Yellow. Different., and we’re ready to pick a fight with cancer.
If you are in the PHILLY Area – fund-raising event will take place at J.D. McGillicuddy’s (111 Cotton Street, Philly PA) on Saturday, June 19th, 2010. Anticipate a 6pm-11pm event with live music and food and drink at discounted prices. So mark your calendars and save the date . For more information check out their Blog:Little.Yellow.Different
How Diet Affects Cancer by Dr Keith Block.
Some great resources and information from a well known and experienced doctor. You can find out more about Dr Block by visiting his website: Life over Cancer. Dr Andrew Weil is one of the few doctors out there in the public eye that I think really gets it. He understands that it’s a mix of modern science with “holistic” approach that can really make a difference. He lives in Tucson, AZ and works at the Arizona Cancer Center at the University of Arizona. Which if you read my blog regularly, you know is where I went to college. So if Dr Weil is involved, I tend to put more stock in it. So, Here’s what Dr Andrew Weil said about Life Over Cancer.
“Life Over Cancer is the program every cancer patient deserves in order to have the best chance for recovery and restoration of health.”–Dr. Andrew Weil, from the foreward of Life Over Cancer
A wonderful morning!
01 year ago
I went for a run this morning with 2 of my favorite ladies. We met at Partlows on the W&OD Trail and did 4 miles together – I ran .5 mi there and back to meet them. It certainly makes the time go by faster and the run seem easier when you have good company.
One cool thing I saw this morning on the trail -a group of kids with some adults running. I am not sure if it was a school track team or a dedicated Kids’ Fitness program but whatever it was – how great it was to see at 8a – kids working on their fitness!
The weekend is looking to be busy for the family. We have soccer, parties, friend play dates, laundry, cleaning, resting, recovering, exercise.
Join me in a challenge – 3000 push-ups in 30 days
11 year ago
by Stephy
in Fitness/Exercise
Along with a few of my friends, I am going to do 100 a push ups a day for 30 days to participate in a 3000 push-ups in 30 days challenge. The push-ups don’t have to be done all at once. Maybe I will do 50 in the AM and 50 in the PM. Or do some mid afternoon. I will see what works for me. I want you to join too. If you don’t think you can do 100, then do 20, do 30 – doesn’t matter how many just that you do the every day, consistently and correctly. Push-ups are a great exercise to do – you are using your own body weight, you can do them with no equipment. They are a great core exercise that also works shoulders, arms, chest.
If you are saying to yourself – “I can’t do push-ups“, I call b.s. on that. The only way to get better at push-ups is to DO PUSH-UPs. Even if it’s 2 done correctly, the next time you will do 3… That’s how it works – stick with it, work at it!
From: Stronglift.com here some info on how to do a proper push-up. If you want to see it in action visit their site and they have a video.
Push-up Technique. Assume the Push-up starting position with your elbows locked. Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.
- Hand Position. Don’t take your hands out to wide. Put your hands slightly wider than shoulder-width. Hands turned out 45°.
- Tuck Your Elbows. Easier on your shoulders. Keep your elbows at a 45° angle to your body during Push-ups.
- Push Your Abs Out. Straight line from shoulders to ankles. Push your abs out as if someone was going to punch you in the stomach.
- Squeeze Your Glutes. Push your abs out while squeezing your glutes hard. Both will avoid any hyper-extension of your lower back.
- Tuck Your Chin. Lead with your chest, not with your head. Your neck must stay inline with the rest of your spine. Don’t look forward.
