Running for those in need of hope...

"Look after orphans in their distress"

-James 1:27

WEBSITE: http://members.shaohannahshope.org/goto/mnalley

CHANGING A LIFE. ONE STEP AT A TIME. ONE LIFE AT A TIME.

Having a driving passion behind your healthy lifestyle is a huge motivator. When you know what you are working for you are able to keep that in sight on the hardest of days. Everyone has a different fitness story. Some people are just sticking their toes in the water while some don't remember life before exercise. You hear incredible stories of people overcoming adversity with their fitness or using their healthy lifestyle to benefit other. When I ran my marathon, I was so inspired by the large group that was their to raise money for the National Lymphoma Society. They each had the name of the person they were running for, and passion was evident in each stride.

A while back I fell upon ShowHope: an movement to care for orphans. I knew immediately this was sent to me by God to get involved in. In my line of work adoption is very real for my kids along with a lifetime of foster homes. It is a reality that faces our world and should not go unnoiticed. When two fellow missionaries heard about this effort they developed RunningHope to allow runners to raise money for orphans around the world. I was so excited to be able to pair my passion for others with my passion for running.

Who are they?
"ShowHope is a ministry that allows individuals and communities to change the world for orphans by not only addressing a child's need for food, shelter, care and spirtual nourishment but by also addressing the root issue of an orphan: the lack of a family"
Their core commitments include:
1. Orphans in hones so that every child show know the love of a family
2. Individual and community involvement to raise awareness for this effort and to care for God's children
3. A kingdom reality. God is moving and shaking amongst this program and has plans for each one of his beloved. ShowHope wants to spread the love of christ across the nations.

What they do?
1. Adoption aid-placing orphans in loving homes and assisting families with the financial burden of adoption through grants
2. Orphan care-meeting orphan's physical, emotional and spiritual needs, with the ultimate goal of finding them a family
3. Community involvement-spreading awareness and mobilizing people to help carry out their mission

ShowHope highlights:
-2,000+ grants to help place orphans in loving homes
-over a million dollars in grants given out a year
-35 church adoption programs have received grants
-13 million people at the Cry for Orphans Campaign
-30 orphans in Uganda have shelter due to this mission
-$120,000 raised for the Mackenzie Fund to give money for orphan's surgeries
-120 special needs orphans served in Maria's Big House of Hope

Find your passion and stick to it. What is the driving force behind what you do? What are you working for? What do you want out of each day? Don't waste what you have been blessed with, make it worthwhile and you will go farther with each goal you set.

Megan

15 Well Kept Health Secrets

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending"

-Maria Robinson

WEBSITE: http://www.menshealth.com/mhlists/healthy-off-menu-options/ -Healthy options NOT on the menu!

A little knowledge goes a long way when it comes to nutrition. If you are working to eat smart you need to know what that looks like and some simple well-kept secrets to help you earn your goal!

1. Include tea in your list of favorite beverages. Packed with nutrients, green tea can also aid in weight-loss and provides powerful antioxidants.

2. Don't switch over to tea completely though. Coffee can help kick start your metabolism and reduces the risk of adult-onset diabetes.

3. Cheese lovers? Don't worry, you are in luck! Feta and goat cheese have low levels of fat and can be substituted anywhere cheese is used.

4. Leave the serving dish off the table and you are likely to eat up to 35% less food. That's right, research has shown that the convienance of reaching across the table for a second dinner roll has you eating more at meals.

5. Protein at every meal. Yes, I said it again! It keeps you fuller and helps you lose weight.

6. Cut portions by 1/4 and still feel full. Americans overeat plain and simple. We have a way of tricking our mind to believe that we are hungrier than we are, and we are doubling and tripling the normal serving sizes. Studies prove that people who cut meals by 25% were still satisfied at the end of the day. I am not telling you to starve yourself and leave dinner with the stomach still growling, just be concious of portion control.

7. Studies show eating in front of the TV causes you to eat an average of 288 more calories. Flip off the boob tube and enjoy a good conversation with family or friends.

8. Eat slowly to allow your food to process. Put down your fork while you chew, sip water between bites, or just focus on the people you are eating with and not the plate in front of you.

9. Switch your favorite wheat breakfast toast for a piece of rye and you will fill the benefits in the increase in fiber. It is high in fiber while having little effects on the blood sugar, causing you to eat less throughout the rest of the day. Wheat is still a good option though!

10. Research has shown that if you work out right before a meal you are likely to feel more full when you eat and therefore consume less calories.

11. Your body needs sleep, not shut eye in between meals, but good deep sleep. At least 7-8 hours for adults in order to get a full night's rest. Not getting enough sleep can actually pack on the pounds.

12. EAT FOODS YOU ENJOY! Healthy does not at all need to mean deprivation and a diet does NOT need to mean a diet. When I use the term 'diet' I am describing health concious, meaning you are aware of what you consume and you make smart choices that meet your needs. Restricting yourself will only cause resentment, so go ahead and enjoy some of those things you love just sparingly and use portion control.

13. Read the ingredients and choose food labels you can actually read, good rule of thumb for getting the most natural food products.

14. Who knew popcorn would be on a list of health secrets. But tests are in and people who eat one cup of popcorn (not talking Movie Lover's Popcorn here) before a meal actually end up eating less calories.

15. Nuts, nuts, nuts. Snack on some nuts to raise the good cholesterol and lower the bad!

Food was intended to be enjoyed, and still can when you are trying to be healthy! Find what foods you love and implement a 'diet' that works for you! I love reading the great benefits nuts have for me because I could not live without them, what foods do you get excited about?

Megan

Work Out Your Stress

"Sometimes the most important thing in a whole day is the rest we take between two deep breaths"

-Etty Hillesum

WEBSITE: If stress has you reaching for the ice cream, at least make it some that won't kill the waist line! http://www.womenshealthmag.com/nutrition/low-cal-icy-treats?cm_mmc=ETNTNL-_-2010_09_21-_-HTML-_-1

With my first year of teaching there are many days I leave school feeling exactly like this. As much as I love my job, stress is a daily occurrence and I am sure many of you feel the same! As mentioned in the last post, healthy stress eating has its positive effects but should not be the only go-to option. Exercise is an absolutely fantastic way to help relax and relieve some of that pent up energy.

What exactly does getting that heart rate up do for your anxiety?

1. It is both physically and mentally strengthening which will prepare you for the harsh effects stress can have on your body

2. Stress causes tightness in the body and exercising can lengthen and stretch this out

3. Exercising is such a great way to get your mind on something else and forget the craziness of life

4. According to Reece Witherspoon, "Exercise gives you endorphins and endorphins make you happy..." These endorphins cause a calming effect (known as the 'runner's high')

5. Exercise increases oxygen output

Stretching

Make this a daily routine and see huge benefits! Focus on stretching before and after physical activity, but really thinking about stretching out your muscles throughout the day. From the moment you get out of bed until you go to sleep, stretching can relax the muscles.

Physical Exercise

Make it something you enjoy doing so that you really can get away from the anxiety. Relax, get to the gym or outside and really let the adrenaline get your body working

-Take a walk: Just get out of the situation and clear your head with a brisk walk

-Outdoor Intervals: Get the heart pumping while you enjoy the sunshine

-Bootcamp Style: Short and sweet and my favorite way to blow off steam. A truly challenging workout that allows a complete workout for my entire body. The moves are simple and so you don't have to stress out your mind any more than needed.

-Sprints: Get out and give a short, hard push. Many people need to work off stress with complete and total exhaustion. So give it all you've got, recover and push again.

-Hit: I know so many people who absolutely love a kickboxing class or 30 minutes with the punching bag to work off a rough day. It's better to hit a punching bag than to put a hole through the wall!

Yoga

True relaxation and complete calming of each muscle from head to toe. Learning to breath and getting your mind off the situations that are bringing you down.

Find your best work out for stress. If a long day makes you want to come home and clean something then work up a sweat scrubbing the floors (and if you're really stressed you are always welcome to come do my apartment to help blow off steam!) Stress is a part of life but can take a huge toll on your body. Find some techniques that are effective for your own lifestyle and start working on them the next time life happens!

Megan

Stress, eating, and what can be done about it

"Some of the secret joys of living are not found by rushing from point A to point B, but by inventing some imaginary letters along the way"

-Douglas Pagels

WEBSITE: http://www.lhj.com/health/fitness/relieve-stress-with-yoga/

It's true that many of us reach for the chocolate cake when times get hectic. Let's face it, as women we are particularly notorious for emotional eating! Big oresentation Monday? 4...5...the whole bag of M&M's. Relationship drama? Rocky road ice cream complete with whipped cream, chocolate syrup and a cherry on top. Certain time of the month? Anything chocolate within an arms reach. Whether it's caused by cortisol cravings, nervous energy or an attempt to quiet uncomfortable emotions, stress eating can truly take a toll on the body. If you open the candy drawer everytime you get stressed be prepared to see the scale tip in the wrong direction.

Emotional eating does not need to be seen as an absolutely terrible and taboo habit though so throw out all your beliefs about stress and eating! It's 4pm and in walks the boss with the report he needs completed by the end of the day. In kicks stress and that vending machine seems all too near. You know Grandma's Chewy Peanut Butter Cookies will not fit into the healthy lifestyle you are looking for but you can't seem to shake the craving. You are stuck torn between trying to work and the thought of food and are getting very little down. This deprivation will only lead to stress, and not help you to relax in times you need it most. So the solution for emotional eating is not to ignore every pang but rather learning healthy choices to chomp on instead. Noshing on food can help ease nerves and prepare you for the challenge, along with many other stress management techniques (don't make food your only go-to option, life is TOO stressful for that!)

Almonds are one of my favorite stress eating options, I leave my desk drawer armed with packages of almonds to reach for when I am ready to pull my hair out. Loaded with Vitamin E and B to help prepare you for the craziness each day holds. Pistachios and walnuts can be a strss reliever just getting the energy out by shelling them! "We experience an immediate cardiovascular response to strss because of the fight or flight response" (Sheila West, MD). Both pistachios and walnuts help lower blood pressure in these situations so your heart isn't on overload.

Ice cream might not be the all-time greatest choice for each and every trial in life, but an avocado can be the fatty, creamy treat you are looking for. As I have said, an avocado is not my favorite food by any means...it's ok every once in a while but there are so many other foods I would rather (peanut butter is my fat, creamy treat!!) But the majority of people love avocados-don't let the fat fool you, they are so great for a healthy lifestyle! That thick, richy texture can do wonders for your cravings and nerves while fighting blood pressure with the monounsatured fat and potassium.

"Turns out calcium can reduce muscle spasms and soothe tension" (Mary Dallman, PhD). I don't know about you, but extreme stress causes a twitch in my right eye. Who knew a glass of milk, or lactaid in my case, can help with these stress responses?!?! Milk has also been linked to some PMS symptoms such as mood swings, anxiety and irritibility. Sounds pretty good to me!

While many find it bland and boring, oatmeal is seriously one of my all time favorite foods!! Plain, with cinnamon, adding raisins or berries, or dropping in some nuts...there are so many options to change up this meal! Dark chocolate helps in the release of serotonin, which is a calming agent for the brain. Carbohydrates have a very similar effect and can replace that chocolate fix. Oatmeal is high in fiber and very slow to digest causing serotonin to flow more steadily. The quick, sugary, processed kinds are digested quicker, so for stressful days settle for the old-fashioned oats to get the maximum benefit.


Be it a glass of orange juice or the natural flavors of a fresh peeled orange, oranges can help your blood pressure and cortisol level. Beat stress with the wonders of Vitamin C!


Everyone has an archenemy, and for stress that is Omega-3! Diets rich in Omega-3 have been linked to a lowering of the levels of adrenaline and cortisol and therefore reducing stress. Dieticians recommend a 3-oz serving of fish at least twice a week. We all know salmon is high in this, and extremely delicious! Other options include tuna, herring and mackerel. Seafood not for you? Omega-3 is also found in eggs, yogurt, milk and soy.

Magnesium is a great option for the insanity that is found in all aspects of life. High in magnesium, reaching for spinach options can help you get through the stress of the holidays, the big meeting with the district manager, or the cupcakes you need to have finished for the elementary party in an hour. Spinach has also been shown to reduce migraines that can cause fatigue. One cup of spinach is 40% of your daily value of magnesium so add it to your salads, sandwiches or omelets and begin the fight agaisnt stress!

All this being said, don't beat yourself up for grabbing that snickers bar to your big meeting. It is OK to fight stress with some of the foods that comfort you but be concious not to make this a habit. Try subbing in some of these healthy options, or any healthy foods that help you relax! Again, food shouldn't be the only technique you have for countering emotions. Try yoga, breathing, going for a walk, or whatever it is that relaxes you the most.

Megan!

Find Your Best Running Shoe

"When you arise in the morning, think what a privelege it is to be alive; the breath, to think, to enjoy, to love"

-Marcus Aurelius

WEBSITE: Start your day the healthy way! http://www.womenshealthmag.com/fitness/healthy-breakfast-ideas?cm_mmc=Newsletter-_-2010_Sep_15-_-Dose-_-readon

I finally broke down and went to a running store to get fitted for a running shoe that meets my needs. It was such a fun afternoon (yes, I am a huge running nerd and had way too much fun there!) She had me take off my shoes and get on the treadmill while she watched my feet to see how I walked. She then brought my size in each brand they carried because every brand makes different shoes-for example, Nike is more of an air cushioning while Asics have a firmer support. They let me try on all the shoes, get on the treadmill and even run around the building on the pavement outside. I absolutely love the pair I decided on and have been worth the extra money I spent to get the right fit!

I am kind of a Asics fanatic, mostly out of loyalty. They were the brand I started running on and have stuck true to them ever sense. As I said, Asics don't have as pillow-y of a feel but are a firm support for your foot. They are narrow in the heel and flare out in the toe in order to allow room for your feet. Whatever shoe you choose, running shoes should be an entire size bigger than your foot size to allow your foot to have room to move without jamming into the front of the shoe (I promise, you will start to feel it on long distances). My foot is a 5 1/2 so I go ahead and get the 6 1/2 and I have room to move in the way I need.

Pronation is completely normal, and is the movement of the foot rolling inward when you land. While most people stop at a very healthy point, overpronation can lead to serious injuries. Wondering if you have an overpronation problem? Look at your current tennis shoes from a flat surface and examine the heel. If it tilts inward then you are likely to be overpronating. Many shoes (especially motion-controlled shoes) are built to counter this movement. Asics have a Duomax, the grey support on the inner arch, but all brands have similar things built in. I have always bought shoes that have that inner arch support only to find out I am in the minority and don't pronate at all but actually walk on the outer sides of my feet. Glad I went to the store!!

Cushioned Shoes. Runners who have little pronation problems, high arches, efficient strides, and are forefoot strikers will benefit most from cushioned shoes. They provide maximum support in the midsole and minimum arch-side support.

Motion Control Shoes. These shoes give you the maximum support on the arch and rearfoot control so they are ideal for moderate-severe overpronation. They are supportive and durable for bigger runners or those with flat feet.

Performance Training Shoes. These are light and well-balanced designed for speedwork and racing. If you are fast and efficient (not at all me) then these are great for your training schedule.

Racing Shoes. These are fast, lightweight shoes especially designed for races. Be careful if you select these, they are not best for people with any current injuries and should be used by seasoned runners with large, efficient strides.

Stability Shoes. These are for those who need arch support and midsole conditioning. They are ideal for support and durability and for those with mild-moderate overpronation.

Trail Shoes. These are built low to the ground for stability on trail-type terrains. Runners benefit from these for off-road runs due to their outsole traction and water resistant qualities.

You don't have to spend loads of money to have a really, really nice pair of shoes. Just know your body and your feet and make an informed decision on what you choose!

Megan!

100 fewer calories a day...the easy way!

"Joy springs from within, no one makes you joyous, you choose joyfulness"

-Unknown

WEBSITE: The rankings are in...http://eatthis.menshealth.com/slideshow/20-new-worst-foods-america?cm_mmc=ETNTNL-_-2010_09_17-_-HTML-_-1

Cutting calories does not mean you have to eat rice cakes and plain tuna at every meal. Simple switches can help you in whatever your goal is...if that is losing weight, maintaining your weight, or just simply feeling better through making healthy choices. Sometimes it's a matter of just breaking habits you have and making changes.

On average, Americans gain 1-3 pounds, and cutting just 100 calories a day and adding exercise can help eliminate this. So how in the world can you possibly eliminate 100 calories?!?! Keep it simple and you can meet your goals!!

At breakfast...

-Eat only half the bagel. Split it with a coworker or save it for tomorrow

-Drink your coffee black

-Switch the latte for a single espresso

-Go for the fresh orange instead of that glass of OJ

-Include turkey...turkey bacon, or a slice of turkey instead of the sausage

-Skip the whipped cream on pancakes, coffees and french toast

-Make eggs with 4 egg whites instead of 2 eggs

-Hold the butter

At lunch...

-Skip out on that slice of swiss cheese

-Go for mustard instead of mayo-there are some really delicious flavors to choose from

-A slice of cheese pizza has less calories than the meat varieties (taking off 4 pepperonis can also save about 100 calories)

-Pass on the salad croutons

-Get unsweetened iced tea and add lemon or stevia

-Try out a whole wheat pita instead of the typical sandwich breads

On snack break...

-Move the bowl of candy 6 ft. from your desk so you reach over less often

-1/2 cup of grapes instead of a box of raisins

-Pretzels instead of potato chips

-Choose smart kettle corn instead of movie theater popcorn

Happy hour...

-Sip on a glass of wine instead of 2 beers

-Get your drink on the rocks as opposed to frozen-you'll save calories and sugar content

-Skip on the pina colada and choose a daiquri

-Sip on water, you'll drink less and stay hydrated

Dinner at home...

-Greek yogurt can be a substitute for any yogurts or creams

-Saute in chicken broth

-Substitute ground beef for ground turkey

-Lasagnas can be made with low-fat cottage cheese instead of ricotta

Dinner on the run...

-Downsizing your drink from a large to a medium

-Look for the grill marks...grilling save lots of calories

-Remember, crunchy means fried-take them off your salad right when it's served

-Marinara is a better choice than alfredo sauces

-A side order of a baked potato not the mashed potatoes

When indulging in dessert...

-If baking, sub applesauce in for oils

-Stop when you hit the crust, they are calorie kings

-Enjoy 1/2 a cup more of sorbet over ice cream and still come up with less calories

-Who doesn't love sugar free jello? Skip on the puddings for this tasty treat

-Scrape the frosting off but still enjoy the cake

-Have your gooey brownie plain...no ice cream and chocolate syrup

-Choose a bowl for your ice cream rather than a cone

-Top with berries instead of chocolate syrup

Switch one of your habits for the healthier switch and your body will thank you!

Megan

The Great Benefits of Cross-Training

"Striving for excellence motivates you, striving for perfection is demoralizing"

-Harriet Braiker

WEBSITE: 20 salads worse than a whopper- http://eatthis.menshealth.com/slideshow/salads-worse-whopper?cm_mmc=ETNTNL-_-2010_09_10-_-HTML-_-1

In Working out SMARTER we talked a little about how cross-training exercises are such a such a great part of fitness. But what can cross training do for you?

First, cross-training is the variance of exercises. For example, runners often use cycling as a cross-training exercise. It can be strength training, flexibility training or endurance training. All of these has different benefits for your body, and can help you to reach your maximum fitness level.

1. Injury Prevention-Overuse injuries are the curse to any healthy lifestyle. Injuries can be caused by inadequate recovery, biomechanics discrepancies (such as overpronation), muscular imbalances and worn-out footwear. Cross-training can't fix the shoe problem but can help with the other 3 issues. So take a look at your shoes and then develop a plan that gives you a full body workout. Focusing on one form of exercise will not only get boring but can lead to painful injuries.

2. Rehabilitation-When faced with an injury, cross-training can come to the rescue by helping you maintain fitness and correcting the cause of injury. Modified training programs can help you continue to maintain a level of fitness without exacerbating the injury. Think low-impact here such as swimming, elliptical and bicycling.

3. Increasing Fitness-Everyone has their favorite exercise. My personal favorite is running, but I try to keep in mind constantly that I need to mix in other forms in order to make my running better. Cross-training can enhance efficiency, increase power, and increase endurance.

4. Active Recovery-Workout are reach their maximum potential when followed by rest and recovery. Yes, there are days that call for complete and total rest in which your body is fully able to recuperate and get ready for the next push, but active-recovery, less intense workouts should be mixed in between strenuous activities. Light workouts accelerate recovery beyond what happens during total rest by slightly increasing the need for recovery.

5. Enhanced Motivation-As a teacher, it is in my best interest to switch activities at the peak of kid's interest to avoid the loss of motivation. This can be applied to the fitness world in the same manner. If you absolutely love to swim, you will obviously want to implement it into your workout regime as much as possible, but truth is, humans are stimulated by variety and turned off by monotony.

6. Rejuvenation-Going off the point of varying your workouts, it is important to take a break. Even basketball players have an off-season where they train in other ways. While they have a passion for the sport, it is important to take a break and workout differently so you come back stronger and harder.

Don't be scared to mix it up!

Megan

Health ABC's

"Instead of giving myself reasons why I can't, I give myself reasons why I can"

-Unknown

WEBSITE: http://longevity.about.com/od/lifelongfitness/tp/Hidden-Benefits-of-Exercise.htm Exercise for strength, performance and aerobic activity, but there are so many other hidden benefits!

As a teacher, I spend a lot of time with the alphabet! Thought I would combine my phonics with my passion for health :)

A is for ALCOHOL

This could be a whole post in itself. Booze may be the secret behind those last difficult pounds. Due to calories, carbs and decreased inhibitions (causing 2 am Whataburger visits) alcohol makes weight loss difficult. If you do choose to enjoy a glass of wine with dinner choose a Sauvignon Blanc or stick to a liquor that you can see through.

B is for BERRIES

Naturally sweet and require very little preparation to enjoy. They contain vitamin C, calcium, magnesium, folate and have been linked to muscle recovery after exercise.

C is for CRASH DIETS

In 3 words...THEY DON'T WORK. Overly-restricted diets can cause a weight loss for the short term but are difficult to maintain. Not only does it cause binges, cutting too many calories can slow down metabolism significantly.

D is for DOUBLING UP

Don't take on this challenge alone. Getting a workout partner can be the secret you need to help meet your goals. You can hold each other accountable and help encourage each other when things get hard.

E is for EGGS

Yes, we are talking protein...again! If you have followed this blog at all you will hear time and again how important protein is. Protein helps to build muscle which in turn burn more calories than fat alone. Eggs are such a prime source of protein, you actually 25% of eggs calories by digesting them!!

F is for FIBER

Stick to fiber rich foods to help with healthy digestion and to make you feel fuller for longer. Check out the post on What is Fiber to learn where it comes from and how much you need.

G is for GOALS

It is difficult to reach a goal without having set a goal. Setting small, maintainable goals you can achieve great things one step at a time.

H is for HYDRATION

Load up on water for peak performance and studies have shown that drinking water can lead to increased caloric burn

I is for INTERVALS

Adding intervals boosts metabolism, causes more effective workouts and causes you to burn more calories in the same amount of time. Get the heart rate up, take a short break and return to your maximum.

J is for JOURNALING

OK this needs to be very individualized for what works best for you. Some people physically need to keep a journal in order to be conscious of what they are eating and aware of what situations cause them to overeat. Others like to use online journaling in order to have the nutritional content calculated. The important part of this is to stay aware of food choices, so it is possible not to physically track while still making mental notes. I choose the latter form when keeping track of food. It is easy to become wrapped up and obsess over every bite when you are taking notes of it so I keep an generalization of my overall choices.

K is for KNOWLEDGE

Know what you are eating. Making well-informed decisions can keep you accountable and motivated to follow through to success. It would can shock you to look at the nutritional information of some so-called "healthy foods".

L is for LENTILS

Lentils, such as the chickpeas and black eyed peas, are parts of the legume family. They are a fiber all-star, high in protein with virtually no fat, help reduce the risk of heart disease, gives you energy while stabilizing blood sugar, have high levels of iron and help reduce cholesterol. Wow!

M is for MILK

A study in the American Journal of Clinical Nutrition found that downing 2 cups of skim milk after intense weight-lifting workouts built more muscle and burned twice as much fat as drinking carbohydrate beverages (such as a sports drink). But go with real cow's milk--in the study, drinks made from soy had no effect. Don't eliminate this tasty and nutritious beverage from your lifestyle.

N is for NUMBERS

Studies have showed that people who weigh-in daily are less likely to regain the weight. That being said, it can become an addiction, so use your numbers as a guide but rejoice in your success instead of obsessing over getting off another pound.

O is for OMEGA-3

I love a good, marinated piece of salmon, complete with healthy anti-oxidants. It is shown for brain function, cancer prevention, cardiovascular disease prevention, immune function and anti-inflammatory.

P is for PORTION

Stick to portion control for effective weight loss. It is so easy to scoop out loads of rice and pick the largest piece of chicken from the platter but this is not the diet friendly selection. Choose a smaller plate so your eyes don't fool you. Know how much you are eating, and portions help you to eat a wider variety of foods.

Q is for QUALITY

Yes, it really is quality over quantity. Savor the foods you enjoy. Trying to be healthy doesn't mean you have to pass on the cheesecake each time it is offered. Get a small, reasonable piece and really enjoy each bite.

R is for RUNNING

Running is a fantastic workout, calorie burner and stress-reliever. Running not your thing? Implementing physical exercise, whatever it might be, is a must for any healthy lifestyle.

S is for STRESS

Time and again research has shown a link between stress and weight gain. Find a way to blow off steam in order to decrease this likelihood, and also make you more productive in other aspects of life.

T is for TAKE HOME BOX

Restaurants typically heap 2-3 servings onto one plate and entice you to finish it, leaving feeling that immobile fullness feeling. Get a take home box and bring half of your meal home.

U is for USER-FRIENDLY

This is your healthy lifestyle so make it work for you. There is no one size fits all for diets and exercise plans. I'm not a fan of avocado, despite all it's health benefits, I am not going to make a meal of it if it isn't something I enjoy. Choose foods you like and physical activity that makes you want to go back for more. When it is something pleasurable you are more likely to stick to it.

V is for VEGGIES

Many are rich in fiber and full of water, making them nutritious and filling. Get a variety and don't be scared to try new things!

W is for WHOLE GRAINS

Check out my post all about this subject to find out the great benefits of whole grains. FDA suggests 6-11 servings of grains a day with the majority of these being whole grain products. They give us energy, help fight many diseases, and have a variety of other healthy benefits.

X is for X-RAY

(Yes, it's a stretch but X is a hard letter!) Avoid ending up sitting on a doctor's table, forced to take expensive x-rays. Work out smart and prevent injury. This means implement rest into your schedule, perform non-impact exercise when experiencing pains, and use cross-training to prevent overuse.

Y is for YOGURT

Protein, calcium, and dairy. Also, the "good" bacteria can help aid in digestion. Be wary of the sugar content in yogurt, but indulge in a food that helps lead to huge results.

Z is for Z's

Skipping on sleep can cause you're body to feel that it is low on fuel causing an increase in appetite. Who knew getting in bed can help you stay slim?

Stick to your goals!!

Megan

Work out SMARTER

"True enjoyment come from activity of the mind and exercise of the body; the two are ever united"

-Humboldt

WEBSITE: What habits do you want to kick for a healthier, happier you? Quit smoking? Run a marathon or 5k? Get more sleep? Eliminate debt? Take the dare, you aren't alone! http://www.livestrong.com/dares/

I don't know anyone who doesn't want to see results when they workout. There is nothing more discouraging than faithfully hitting the gym with little to show for it. Reality hits though and life happens. We have work, family, and commitments that reduce our time at the gym. Does a good workout need to consist of hours sweating it out? Is there a way to workout SMARTER not HARDER?

-Efficency is more important than length. Have a plan and stick to it. Know how long you plan to spend at the gym and hold to it so that you don't end up wasting time. Going in there and "winging it" can cause you to not fully exert yourself. Know what machines you want to use or what/how many strength exercises you will work on.

-Make your longer, harder exercise days at the start of your week. I don't know about you but by Thursday and Friday I am completely beat. I have the energy for a little exercise but anything too vigurous is hard to complete due to the exhaustion of my body.

-I have said it time and again but REST, REST, REST. Rest days are just (if not more) important than hard workout days. It gives your muscles a chance to recover and come back stronger. When I was training for my marathon I developed achilles tendon pain. As much as it killed me to do, I had to take a week off with absolutely no exercise. I just about freaked but when I got back into it my body felt incredible. I felt strong, replenished and ready to work. OK these long weeks off are few and far between, but you need to give your body 1-2 days a week to fully recover in order to keep your fitness level high and to prevent injury.

-During aerobic excerice, implement intervals. You will maximize the work you put out in the same amount of time as a consistent speed. Getting to your max heart rate for a period of time, allowing a short recovery, and then going back up will help you to burn the most amount of calories and will make for the most effecient workout regiment.

-One activity will get you fit. For example, running is excellent for you, and many people commit to that as there only form of exercise. In order to see results, you will constantly need to be increasing speed and distance. Let's be honest, after a certain point it is just not possible to go further without winding up in Louisiana! Adding in a second form of exercise (aka cross-training) can challenge your body in a way that will not force you to constantly increase speed/distance. The muscles are tricked into thinking they are working harder. This does not mean you have to bike or run on the same day, just varying up your weekly routine. You are able to do 2 forms of exercise with moderate exertion rather than one with maximum exertion. This will decrease the risk of injury due to overuse/repetition and prevent boredom from the same exercise.

-Want to increase overall fitness? Do one aerobic activity such as running, swimming, cycling, etc. along with a form of strength training.

-Want to burn fat? Do two different forms of aerobic activity such as rowing, running, walking, swimming, or stair climbing. Work to add a few days of strength training without it being your primary focus.

-What about pregnant, older generation, or joint pains? Think non-impact, gentle exercise such as swimming, water aerobics, walking, machine rowing, or the stationary bike

Enjoy what you are doing and it will become something you WANT to do not HAVE to do!
Megan

What is this Whey Protein Craze?

"Renew your passions daily"

-Terri Guillemetes

WEBSITE: http://www.womenshealthmag.com/nutrition/fast-food-diet?cm_mmc=Newsletter-_-2010_Sept_03-_-Dose-_-readon Fast food fixes!

I am going to preface this with stating I am very budget conscious so my latest find took a lot of convinving. I have recently jumped on the Whey Protein bandwagon. I have spent many days in the nutrition section of HEB staring at the carton unable to splurge on the purchase. I kept hearing about it but I hoped I could just stock up on eggs, tuna and salmon and call it a day.

As I mentioned, I am following the Insanity Workouts (along with my mom) and am totally in love with them! The package comes with a nutrition guide that provides fairly easy to follow recipes that provide you with the nutrients you need for the intense workouts. I finally caved and decided to test out the plan this past week, which has included 5 balanced meals a day. Many of the recipes called for the Whey Protein and this put me over the edge and brought me to buy it.


Yes, it has only been a week but I really do feel like I have more energy, especially during my workouts. I have been very satisfied with the purchase and suggest the splurge (Remember I am kind of cheap, it is really only about $20-$30...nothing crazy!!)


Whey protein is thought to provide the amino acids necessary to build muscle strength and recovery. It is fast ingesting so it gets to where it needs to be, fast! Many athletes use it for post-workout in order to inject the protein while the body is in the catabolic state.


What it does for performance?

-Increases lean muscle mass
-Decreases recovery time
-Faster muscle repair
-Increase metabolic rate

Types of Whey Protein...

1. Whey Protein Isolate

-Purest form

-Fat free, lactose free, carb free

-Excellent source of amino acids

-Most protein per serving

-Muscle building and fat loss

-More expensive



2. Whey Protein Concentrate

-Cheapest

-High in amino acids

-Great for muscle building

-Higher in fat, calories and carbs

3. Whey Protein Blend
-Mix of isolate and concentrate
-Good value
-Less fat, carbs and lactose
-Not all are created equal (some have more isolate and others more concentrate)
-Lots of selections to choose from
-Excellent source of amino acids

My favorite Whey Protein uses...so far!

PROTEIN PANCAKES (2 thumbs up for this one!!)

-1/4 cup oatmeal

-1 scoop Whey Protein

-1 egg

-2 egg whites

-a few spoonfuls of water

-1 cup fruit (I did banana and frozen raspberries and it was delicious!!)

Mix all the ingredients except and cook on a skillet. Top with fruit. Easy and fantastic!!

BERRY PROTEIN SHAKE

-1 1/2 scoops Whey Protein

-1 cup milk

-1/2 cups fresh or frozen berries

-1/2 banana

-Ice

Blend and pour!

VANILLA BERRY PROTEIN SHAKE

-1 scoop Whey Protein

-1 tsp vanilla

-1 cup milk

-1/2 cup frozen berries

-1/2 banana
-1 Tbsp. peanut butter
Blend and enjoy!

Make the most of your healthy lifestyle :)

Megan