Do you Tri?

Here in an interesting write up on triathletes over 40!

http://www.bloomberg.com/news/2013-06-20/men-over-40-should-think-twice-before-running-triathlons.html

Nice Reads

I like to put up from time to time articles I am reading.  Here are some recent ones!

http://occupymonsanto360.org/blog/splenda-downgraded-to-a-caution-rating-after-study-finds-it-causes-cancer/

http://tomnikkola.com/are-amino-acids-the-next-big-thing-in-nutrition/

http://well.blogs.nytimes.com/2013/06/14/small-grains-big-nutrition/?ref=health

http://www.webmd.com/diet/features/6-best-summer-foods-for-weight-loss

ENJOY!

Current Fitness Trends

It is always interesting to see what people are doing out there!  IHRSA (International Health, Racquet and Sportsclub Association) recently released the top trends in fitness.  http://www.ihrsa.org

1. More people working out in health clubs/facilities
2. Specific Programming for Baby Boomers
3. Youth Programming
4. Social Exercise
5. Small Group Training
6. Technology
7. Convenient options
8. Corporate Wellness Benefits
9. Body Weight Exercise
10. Physician Prescribed Exercise

Here are the top 10 activities in Health Clubs

1. Free Weights
2. Treadmills
3. Resistance Machines
4. Ellipticals
5. Stretching
6. Abdominal Machines
7. Stationary Cycling
8. Low Impact Aerobics
9. Yoga
10. Satir Climbers

More allergy tips!

Last year I had a post on allergies, tips and supplements.  Since I usually am quite the allergy sufferer I wanted to share some more info on seasonal allergies and some ways to avoid or at least limit them.

1. Tree pollen is the highest in the morning, a lot of the reason allergies are bad in the morning and get better as the day goes on.  Avoid opening your windows in the morning or keeping them open all night if tree pollen usually triggers you.
2. Clean or change your furnace filters regularly.  This will help with limiting the pollen, dust and mold from circulating throughout your home.  You can also put in a HEPA air filter to help suck up lingering allergens.
3. Visit www.weather.com to check the pollen count that day.  If pollen is really high try to do more indoor activities.
4. Buy some good sunglasses.  They can block airborne allergens from blowing into your eyes.
5. PROBIOTICS!  You can get these through supplements, yogurt, drinks and more.  The probiotic Lactobacillus (L. caasei) has shown to reduce allergy symptoms when taken regularly.
6. Omega 3 fatty acids, EPA to be exact. They reduce inflammation which allergies cause and can be found in foods like salmon.
7. Lower your stress!  If our bodies are already filled with stress hormones it will be hard to fight off pollutants.  Do some activities you enjoy or rest up to limit your stress.
8. Workout when pollen counts are lower.  If you cant do that, try working out indoors.
9. Take your shoes and coats off at the door.  This will limit the amount of pollen you drag in and around the house.
10. Eat organic!  This will limit the toxins and un-necessary pollutants in your body.
11. Shower daily to remove pollens from your hair, nails and skin.  Make sure to open a window or turn the bathroom fan on to keep mold from growing, which can be another allergy trigger.
12. If all else fails, take an antihistamine.  Its better to stay on top of your allergies and not waiting until you have an attack to take meds.  Zyrtec is the most potent over the counter med.  After you take a med for sometime you can build up a tolerance to it.  Try to rotate your meds to maximize effectiveness.  Most generics are the same as the name brand.  Make sure to read the packages though to make sure.  If the antihistamine makes you drowsy take it before bedtime to help you sleep.

Food triggers:

A lot of pollens collect on the foods we eat.  If you suffer from allergies avoiding certain foods will help limit your exposure and help you get through allergy season!

If tree pollens trigger your allergies avoid:

• almonds
• apples
• celery
• cherries
• hazelnuts
• pears
• parsley

If grass pollens trigger your allergies avoid:

• melons
• oranges
• tomatoes

If weed pollens trigger your allergies avoid:

• carrots
• celery
• fennel
• parsley
• pepper
• sunflower

If ragweed pollens trigger your allergies avoid:

• bananas
• cantaloupe
• cucumbers
• honeydew
• watermelon
• zucchini

Summer Party Tips

It is that time of year where you will have a graduation party, or 6 this weekend, get together next weekend and a wedding the weekend after that.

How can you stay on track, eat well and still have a good time?  Is it even possible?

Well sure it is, it will take some will power, some saying NO, some limiting of portions, but I promise you will feel better come labor day weekend if you follow these tips!

• Pre Eat!
• Have a high protein, low carb snack or meal before you go, that way you don't have to eat while you are there or at least you will not be starving when you get there.
• Pick alcohol or desserts
• If your looking for a way to limit calories and still taste the good things let yourself have some, but either alcohol or desserts, not both.
• Bring healthy proteins and vegetables
• If it is a potluck bring a protein packed dish to share!  That way you will have something to eat and actually know what is in it.
• Pack healthy snacks
• If your not sure what is on the menu pack some jerky, nuts and/or protein powder.  They will keep all day and help you feel full if you avoid the buffet line.
• Only take 1 plate
• This will make you pick and choose between options so if you don't pick healthy things at least you didn't eat 4 servings.
• Only eat what is on your plate
• You can consume a ton of extra calories by just picking at things while you talk with others in the kitchen.  Limit your eating to what is on your plate so you are at least conscious about what you are putting in your mouth.
• Leave some food on your plate
• A easy way to limit calories is to leave some food on your plate, share a plate of food with someone else or put food on your plate and don't let it touch.  You can fit a ton of food even on just one plate.
• Limit alcohol if your around food
• We all know that after a few drinks the food just keeps entering your mouth.  If your going to enjoy your alcohol do it away from foods you can continue to snack on.
• Dress up
• If your wearing a little black dress you wont want to eat too much for fear your bloat up.  If you wear baggy clothing its easier to eat, and eat, and eat.
• Help with clean up
• It will keep your hands busy and away from continuing to eat.  You might even burn some calories! 
• Use the event as your "cheat"
• Eat really good in the weeks, days and hours leading up to the event.  It will also help shrink your stomach so you can only eat so bad!
• Gum
• It can really be your friend at events.  It keeps a great taste in your mouth and some foods just do not taste the same after gum.
• Focus on friends and the event, not the food
• When dining in a group people tend to eat 44% more calories than they would if they were dining alone.  Try to focus on conversations and the company versus the food/drink being consumed.
• Workout
• If you know it will be bad and there is no way around it, get a good workout in at least before the event. 

I hope you learned a thing or two and are ready to make good choices this summer!

Top 5

Here is a reminder of my top 5 posts in the last year.

Metabolic Efficiency - This was a post I wrote about a continuing education seminar I went to last fall.

Spring into summer challenge -  This includes all the details about our last challenge.  If your looking for some weight loss tips or some motivation this summer check it out.

Grocery List - If you are curious what a grocery list of mine might look like, check it out!

Healthy Lifestyle Recommendations - These are based on our January challenge.

Food list, prep and recipes - If I were to get ready for a week of healthy eating, here is some prep and guidelines I will follow.

BONUS:
If your looking for even more information and things to check out read some others!
Good reads

Have a great evening and here is something to think about!

Personal Results

Now that the challenge is over I am able to share with all of you my personal results.

I lost:

8lbs

3% body fat

4 inches (and we only measured 3 sites)

Here are my PRE, MID and POST photos

I would say I was most impressed with my abdominals this time around.  After having Addison it has been a goal of mine to get them back.  I think they are finally coming around!

Those results were with life, work and a trip to Vegas!

Now my lovely husband Adam

He lost:

5lbs

2.3% body fat 

4 inches (and we only measured 3 sites)

Adam before and after

His main goal this time was to get faster, get stronger and reduce insulin intake.  He accomplished all of that in these short 6 weeks, and a trip to Vegas.

It is so much easier to eat better and be active if you have support.  Who is your support?  Are they helping or hurting you?  As much as we want to try and do things on our own, its really tough.  

Find some support, be held accountable, set goals, set rewards and don't let anything stop you.  It will never be the perfect time, it will never be easy and it wont come in a magic pill.

Some little advice when it comes to nutrition: