While making all of these diets and including my own diet in the process...I've make some deep commitments to salad. I've always liked it, especially all dressed up with chicken and mandarins, but I've never been truly committed to The Salad. You know just the romaine + ice burg + spring greens + spinach + radishes + carrots type.
I'm am now committed. We have a salad at EVERY dinner.
Your challenge? Commit to The Salad --that's the nothing fancy, just the good stuff type --every night for SEVEN DAYS!
ARE YOU IN?
*BTW: Menopause Gal has lost 10 lbs in a week and 2 days. Yes, a lot of weight, but it came off quick just cause she was eating the wrong stuff for what her body was going through. She wants 5 more lbs off and is going to continue with the diet another week. We will then revamp it and up the calories.
Tuesday, June 9, 2009
Saturday, June 6, 2009
...More for your 'mill
I thought I'd share some other crazy things I do on the 'mill. Be BRAVE! Try these out...you'll look like a pro!
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Thursday, June 4, 2009
...and eat it too.
Nope, no cake here!
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
Wednesday, May 27, 2009
So Happy
I just finished a Wheat-Free, Low sodium, High MUFA (monounsaturated fatty acids) Diet! I was so excited for the challenge...and it was...took me a week! If you want to try it out...you have to do something really nice for me or give me a whole bunch of money!
*okay, I'm back (5 mins later). Really, I didn't get to say (write) enough. I'm actually more than excited over this "Menu" as I like to call my meal plans. My client is over 40, just started menopause, has put on 15 lbs for no reason, and feels like poop. I really think this is just the ticket. I'll let you know how it goes.
*okay, I'm back (5 mins later). Really, I didn't get to say (write) enough. I'm actually more than excited over this "Menu" as I like to call my meal plans. My client is over 40, just started menopause, has put on 15 lbs for no reason, and feels like poop. I really think this is just the ticket. I'll let you know how it goes.
Treadmill Work
Looking for something new to do on the 'mill, I came up wit this...and enjoyed it.
Start at a comfy pace. Every 1/2 mile (or .50 on your 'mill) pick it up .5 mph. So, if you start at 4mph, you'll run that pace for 1/2 mile and then take it to a 4.5 for the next 1/2 mile. Continue adding .5mph every 1/2 mile. I ran 5 miles this way. It's a great way to get a nice warm up jog in and then push it a bit at the end. This is also helpful to practice negative splits...which is a fancy way of saying you get faster as you go.
Oh, if taking it up .5mph at a time is a bit stressful, try just taking it up .2 or .3 mph at a time.
Try it out.
Start at a comfy pace. Every 1/2 mile (or .50 on your 'mill) pick it up .5 mph. So, if you start at 4mph, you'll run that pace for 1/2 mile and then take it to a 4.5 for the next 1/2 mile. Continue adding .5mph every 1/2 mile. I ran 5 miles this way. It's a great way to get a nice warm up jog in and then push it a bit at the end. This is also helpful to practice negative splits...which is a fancy way of saying you get faster as you go.
Oh, if taking it up .5mph at a time is a bit stressful, try just taking it up .2 or .3 mph at a time.
Try it out.
Thursday, May 7, 2009
WITW?
I'm trying out some cool, hip text talk. The above is What In The World? ...I like it when people explain their acronyms to me.
What's new in health and fitness via Kelly?
Just reading some sports injury book that talks a lot about edema, contusions, fractures, hypoxia, active movement, and such and so forth.
The big excitement is that I'm running a race this Friday. Oh, just a 5k. OATMATG...On A Treadmill At The Gym!
I've asked another runner to meet me at 9am and humor me with a little competition. I need it because I'm planning on shattering my previous 5k pr. I think I can do it, so here's to trying.
Other news-I just erroneously subscribed to Running Times $10 for 10 issues. I was totally pumped until I realized it wasn't Runner's World (everyone's all time fave). BUT ISP...I'm Still Pumped because it's about running and should be cool.
What's new in health and fitness via Kelly?
Just reading some sports injury book that talks a lot about edema, contusions, fractures, hypoxia, active movement, and such and so forth.
The big excitement is that I'm running a race this Friday. Oh, just a 5k. OATMATG...On A Treadmill At The Gym!
I've asked another runner to meet me at 9am and humor me with a little competition. I need it because I'm planning on shattering my previous 5k pr. I think I can do it, so here's to trying.
Other news-I just erroneously subscribed to Running Times $10 for 10 issues. I was totally pumped until I realized it wasn't Runner's World (everyone's all time fave). BUT ISP...I'm Still Pumped because it's about running and should be cool.
Wednesday, April 8, 2009
Flax Seed
If you don't use flax seed in your recipes, you've gotta start! It's got your omega 3-oils, fiber, and is trans fat free. You can use it as an oil or egg substitute. 3 Tbs. Flax seed can replace 1 Tbs. fat or oil. 1 Tbs. Flax seed + 3 Tbs. water can replace 1 egg. Pssst: this info is right on the side of the box.
I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.
I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:
Banana-Cinnamon Waffles
Top Waffles with fruit and yogurt!
1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray
Mix it all like you should and make it into a waffle in your iron.
I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.
I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:
Banana-Cinnamon Waffles
Top Waffles with fruit and yogurt!
1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray
Mix it all like you should and make it into a waffle in your iron.
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