Exercising on a busy schedule

Some exercise is better than NO exercise. And believe me I know how hard it is to work in exercising. There was a time when I was a full time student, a full time employee and still had a husband, daughter and home to take care of. I know that it is possible to work in some kind of fitness routine even when you feel like you are busy every second of the day.

Here is what I did to fit in exercise:

Plan, commit and keep doing it!: Have a plan for how you will exercise. What days, when and what are you going to do with your time? The idea is to create a new habit and do it consistently. It takes many weeks to form a habit, so try to commit to your plan for at least 30 days.

Part of planning:
 If you are going to the gym, then know what you are going to do before you get there, and have a back up plan if it is busy. Don't waste your precious time walking around aimlessly. Don't forget to switch it up once in a while too. By switching up which machines and workouts you do you will do two things- First off you won't get bored so easily (I can't be the only one who gets sick of going to the gym to do the same workout 3 times a week) and you will prevent the training plateau. Make sure to challenge yourself every couple of weeks as well!

If you don't have time for the gym, plan a time that you can sneak in some exercise otherwise. When I work and go to school, I NEVER make it to the gym. There are simply not enough hours in the day. However you can still exercise in random parts of your day. There will be days that you are simply too burned out to exercise in any form. However, sometimes exercise is just what you need to ramp up your energy and mood! But sometimes you do just need a rest. Just remember that SOMETHING IS BETTER THAN NOTHING so don't do "nothing" every single day.

When I was working a full time desk job, I exercised at work. This is going to sound obsessive, but it was really fun, I enjoyed my breaks much better and I met new friends who wanted to join me. It was easy too.  I get bored of sitting for too long so whenever I had to read a long document I would lift a lighter dumbbell or squeeze a hand weight. Sometimes I would just stand and work on my stretches or do squats or calf raises...It sounds funny to do at the office, but SOMETHING IS BETTER THAN NOTHING and it actually energized me to get through the day. I also used my 15 minute breaks away from my desk, as well as a good portion of my lunch to just walk around. I kept a brisk pace and would still drink plenty of water and eat an apple or carrots or candybar...something crunchy and enjoyable to give my blood sugar a boost and wake up my mind (If you decide to eat something like a candy bar and you haven't eaten anything else for several hours, try to pair it with some form of protein, like nuts, so you don't experience a sugar crash and get cranky again before your next break). This was like a double energy boost! Soon friends began joining me on my walks and my work days became much more enjoyable.

Whenever possible I would leave my house 10 minutes earlier than usual and park further away in the parking lot and spend my extra time walking briskly to my office or class. I think sometime we get into this all or nothing mentality and feel like if we can't do an actual 30-90 minute workout, then what is the point? However, walking has major benefits (see below)! So if you can sneak in a 10 minute brisk walk before or after or during work, then you are doing your body good! In Utah, we have a lot of bad air quality days during the winter months. If you are adversely affected by this, then walk inside. Try walking up and down stairs. Switch up the way you walk up and down them, taking large steps or small steps...And yes, someone at your work will probably comment on this. I know I had several people at my work comment. And my reply to them was usually: "I spend 1/3+ of my day sitting and another 1/3+ of my day laying down sleeping. I gotta keep my body moving and healthy when I am able to use it otherwise I'm going to get to the point where I can't even walk up the stairs." (This applied to me because we had several coworkers who literally could not take the stairs because they would get too winded. They had to have special permission to use the handicap elevator).

So the majority of this post was about walking- but you can sneak in whatever form of exercise you want in small intervals during the day (yoga before bed anyone??). There are about a bazillion forms of exercise so don't be afraid to try something new and stay happy and healthy! Just keep your body in tip top shape and USE IT.

To see more on the benefits of walking and working, see this article: The New Key to Office Productivity? Walking

Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:

• Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
• Lower your blood pressure
• Reduce your risk of or manage type 2 diabetes
• Manage your weight
• Improve your mood
• Stay strong and fit
• Reduce your risk for certain types of cancer

All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Recipe: Hearty 7 Layers Mexican Caserole/Dip

When my family and I decided to cut back on meat/saturated fats for heart health and cancer prevention I started making this recipe! While it is meatless, you don't sacrifice any protein! The best part is that it is simple to adjust to your liking!

Start with an 8x8 pan

1: Beans
    I like to use seasoned black beans and mash them a little bit into my pan. Here is how I season it:
            2 Tbsp. olive oil

2 cloves garlic, minced

1 tsp. ground cumin

1 can black beans, rinsed and drained

1 1/3 c. tomato juice

1/2 tsp. salt

2 Tbsp. fresh chopped cilantro

In a nonstick skillet, cook garlic and cumin in olive oil over medium heat until you can smell it. Add beans, tomato juice, and salt. Continually stir until heated through. Just before serving stir in the cilantro.

2. 2 cups cooked Brown Rice (white rice if fine too, however there is more protein in brown rice and in a recipe like this I think even those who hate brown rice wouldn't really be able to tell the difference)

    I like to season mine one of two ways: 

    a. sprinkle with cumin, paprika and a dash of chili powder

    b. salt, garlic and lime juice (I usually do this if I am going to use the lime tortilla chips)

3. 1 cup or so Plain Yogurt or Sour Cream

    I vote plain yogurt for maximum nutrient density. If you compare them the yogurt is going to provide you with more protein, nutrients and live cultures with less calories and fat. My brother-in-law ate this recipe for years without even realizing that it had yogurt in it.

4. 2 cups grated Cheese

    Pepper Jack is my favorite. Use your favorite too! Colby Jack or Cheddar perhaps...

5. Avocado (if you are a super guacamole fan, then use a layer of guac before the cheese instead)

6. Tomatoes (Or perhaps a good pico de gallo or just tomatoes and green onion)

            2 fresh tomatoes, chopped

1/2 white onion, chopped

1/4 bunch of cilantro, chopped

1 cloves garlic, minced

½ tsp. lime juice

1/2 tsp. salt

1/4 tsp pepper 

Mix everything together and chill.

7. Olives 

8. Green Onion

Wrap in a tortilla, spoon into a taco shell or eat it with tortilla chips! This is very filling and nutrient rich! One serving gives you roughly 30 g of protein (if you use yogurt and brown rice) and the vegetables and olives provide antioxidants! Pair this is a fruit side dish and you are set!

Nutrition and Health

I feel like whether I am talking to a client, posting on Facebook or writing a blog post, I am always emphasizing nutrition. Of course there are other many aspects of living healthy, but nutrition is just such a big one! And it is one that for the most part we can control! There is just no escaping the fact that what we put into our bodies is going to effect our health.

So here is the challenge: EAT A FRUIT OR VEGETABLE FIRST EVERY TIME YOU EAT A SNACK OR MEAL.

Not very long ago I had an opportunity to work with a team and market a healthy eating campaign to college freshman living in dormitories. Before my team and I got to all the fun parts of logos, slogans, commercials, posters, surveys, and the like; we had to do A LOT of research. In the professional world this is referred to as a literature review and situational analysis and accounted for about 50% of our entire campaign. However it was exciting to see in quantifiable numbers that the information we found was correct. I am going to summarize what we emphasized in our campaign and what the outcomes were now...

Sadly our diets are more habitual than anything. Your eating habits can either work for you or against you. It takes real, honest effort to make meaningful changes if your current diet is lacking in nutrition.

Poor nutritional habits can lead to serious health effects on the body. Not only does poor nutrition cause long-term, chronic conditions, but it can also immediately affect the body adversely. Poor nutrition can impair your ability to think and work effectively. In addition, it can cause depression and cause permanent damage to tissues and organs if not addressed.


Unhealthful diets may provide energy by calories and sugar, but they are nutrient-poor; lacking the minerals and vitamins the body needs to function properly. Poor diets are often low in antioxidants and vitamins that help to boost the immune system and prevent diseases. This results in being more susceptible to illness and increased number of sick days. Likewise, eating unhealthy foods robs the body of energy leaving the body feeling run-down and tired.

The effects of a poor diet range from minor to severe and the consequences range from immediate to long-term. It is vital to eat a wide variety of foods when possible for optimal absorption of essential vitamins as well as proper digestion. Nutrients play crucial roles in longevity and health, preventing sickness, disease and chronic-illness.

So knowing all of this, we asked our test-subjects (college freshman living in the dormitories) to make an effort to eat a fruit or vegetable every time they ate. Ideally you will eat 4-6 time a day. Some people find this very intimidating, but you don't have to have a huge, sit-down meal 4-6 times a day. Having a snack of apples with nut-butter or cheese can count as a "meal." So, the diet plan, or nutritional habit we wanted our subjects to make was to eat a fruit or vegetable as either the main part of their meal or before their meal.

By doing this you are doing two things for your body. First of all you are giving it a nutrient rich food, full of vitamins and minerals that will boost your immune system and feed your vital organs. Second of all, fruits and vegetables are rich in fiber which will help you feel full sooner (not to mention help you avoid constipation and colon cancer) while eating less calories- so you will probably eat a smaller portion of your main meal.

My team and I tested our subjects before beginning and again about four months into the diet. We compared those with nutrient rich diets to those with nutrient poor diets. What we found was that those who made an honest effort to apply nutritional eating to their diets had either maintained or lost weight, reported less "sick" days, more energy, more able to focus on important tasks, and "feel better overall."

That is a HUGE payout in my mind. And comparatively, it is an easy diet! You still get to eat what you want- but you are feeding your body the important things first! If you do this enough then it becomes habit and your body will no longer be starving for nutrients! If you get bored with your regular choices, then you get the fun and excitement of picking out a new one to try. I have to admit that I recently purchased, prepared and tasted eggplant for the first time in my life. I hated it (which is saying a lot for me. I don't say no to very many foods). However, I am not going to write it off. It can take 20 tries of a new food before you develop any kind of taste for it- let alone like it. So I will try it again sometime.

Also, I find it much easier to eat the fruits and vegetables in my house if they are visible and prepared. I leave anything that can be left at room temperature out on my counter in a wide shallow dish. I love this for my kids as well because if they get hungry the first food they notice is my produce bowl! More often than not, that is what they go for.  The other thing I do is take a few minutes after I get home from produce shopping to prepare any of the vegetables that I need to. I will cut up all my cucumbers, broccoli, carrots, celery, lettuce, etc. Then they are easy to grab and toss together in a salad or just snack on when I need something quick.

Another option I am going to try this spring is Bountiful Baskets. It is a co-op organization that allows you to purchase a variety of produce cheap and it is almost always local. Everybody gets a variety box that you didn't pick and choose your produce, yet I like this idea because it will force me to try new things! Variety is so important in getting all the nutrients you need.

Good luck and good eating!

Happy Chinese New Year with Recipes

Chinese New Year this year is February 10, 2013. It is the year of the snake. I have no oriental roots, yet I have almost always celebrated Chinese New Year to some extent. Growing up it was an excuse for my mom to make her delicious Chinese themed dinners! My family and I will be celebrating this year as well so I decided to share a few easy items from our dinner menu!

The potstickers are the only thing that I really question as being "healthy" but I never feel guilty for eating them because they are mostly vegetables. Don't let that turn you off of them! They are delicious! My husband doesn't even enjoy ordering potstickers in restaurants anymore because he insists that his are so much better (yes he makes them himself- I usually have my hands too full with kids to sit down and wrap them for 30 minutes).

Here is the menu:
Potstickers (pan fried)
Chinese Cabbage Salad
Thai Cucumbers (I know, Thai is not Chinese, but it is a very complimentary taste!)

Potstickers:

Photo by yamakarasu 

So I don't have an exact recipe for you. Ours is different nearly every time we make them. But this is the basic and you can add and subtract things based on the taste you like and what you have available!

Also, because it only requires 1/2 lb of meat and you usually buy at least 1 lb, we often double the "vegetable mixture" and then freeze half of it so that when we use the other 1/2 lb of meat then the vegetable part is ready too!

1. In a blender, food processor or hand chopper, chop the following pretty fine:

    Napa Cabbage- 2 leaves

    Water Chestnuts- 4

    Green onion- 1-5

    Carrot- 1 Tbs (not much)

    Garlic- 1-2 cloves

    Ginger (fresh root)- 2 tsp to 3 Tbs (we like ginger a lot so we use a lot. if you are using powder, wait until you mix everything together)

2. In a bowl mix together the vegetable mixture with:

    1/2 lb of ground pork (beef, chicken or seafood is good too)

    salt- 1/2 tsp

    soy sauce- 1 Tbs

    egg- 1 , beaten

   

    a couple of things my mom adds that she swears by (i just never use it because I never have it on hand) are the following:

    Chili Oil- 1 tsp

    White Wine or Sherry- 1 Tbs

3. spoon small amounts of the mixture onto the wrappers (potsticker/dumpling rounds or wonton wrappers). Will make about 60, plus or minus based off how full you make them.

4. Cook in a heavy frying pan over medium-high heat with oil (olive/canola oil or sesame if you want a very chinese taste) until golden brown and crisp edges (2 minutes). if you have a deep fryer you could also fry them for a minute.

you can eat them crisp at this point (just make sure they are cooked through) or make them soft dumplings by:

5. Add 1/2 cup of water to the pan and cover immediately. cook until the water is absorbed (about 5 minutes).

Dipping Sauce:

Soy Sauce- 4 Tbs

Sesame Oil- 1 tsp

Rice Vinegar (red best)- 2 Tbs

ginger- 2 tsp

optional: cilantro leaves- 2 tsp

CHINESE CABBAGE CHICKEN SALAD (very versatile- make to your own tastes and preferences)

Napa Cabbage- 1 head, shredded (whatever is left over from the potstickers)

Almonds- 1 pkg slivered or sliced

Chicken- 1-4 breasts cooked and shredded (I often leave this out)

Green onions- 1 bunch sliced

Raman Noodles- 1-2 pkgs crushed, flavoring reserved for dressing

Mandarin oranges

dressing:

Sesame Oil- 1/2 cup

Rice Vinegar-1/2 cup

Sugar- 1/2 cup

Soy Sauce- 1 Tbs

Salt- 1 tsp

Pepper- 2 tsp

Raman noodle seasoning- 1 pkg

THAI CUCUMBERS

Sugar- 4 Tbs

Salt- 1/2 tsp

Rice Vinegar- unseasoned- 1/2 cup

Cold Water- 1/2 cup

Cucumbers- 2 medium sliced

Green onion- 2

Jalapeno pepper- 1 medium (or equivilant from a pickled jar)

Basil- fresh chopped- 1 Tbs

put all together in a bowl. best after a few hours. good indefinitely (until cucumbers get too soft for ya!) This also tastes great with Lemongrass if you have easy access to any!

Enjoy it and feel free to ask me any questions about these! I promise they are easy even for a novice cook. 

Understanding Cholesterol and What Raises It

Most people know a little bit about cholesterol. They know it is in our bodies, that there is "good" and "bad" cholesterol and that our cholesterol is based off how we eat. I am the type of person who does best to follow orders if I understand why I should do something in the first place. So I wanted to provide a little break down on cholesterol. 

Cholesterol is a waxy substance found in all parts of the body. It helps make cell membranes, some hormones, and vitamin D. Cholesterol comes from two sources: some is produced by the body from the fats that a person eats and some cholesterol originates from the foods an individual eats. It is found among the fats (lipids) in the bloodstream and in all body cells. Most of the cholesterol in the blood is manufactured in our livers from a wide variety of foods -- but especially from saturated fat. Only a relatively small amount comes more from the cholesterol-rich foods we eat, such as meats, poultry, fish, seafood and dairy products. High levels of cholesterol in the blood (hypercholesterolemia) is a major risk factor for coronary heart disease, which can lead to heart attack.

Cholesterol and other fats cannot dissolve in the blood, but instead are transported in the blood by special carriers called lipoproteins. These include low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol ("bad cholesterol") is the major cholesterol carrier in the blood. When present in excess, LDL can slowly build up within artery walls and contribute to the formation of plaques that can clog those arteries. This condition is known as atherosclerosis. HDL cholesterol ("good" cholesterol) is lipoprotein that tends to carry cholesterol away from the artery wall. HDL is known as "good" cholesterol because a high level of HDL seems to protect against heart attack, whereas low levels of HDL are associated with an increased risk of heart. Physicians use the ratio of total cholesterol to HDL cholesterol to assess patient status with a desirable ratio of 5:1 and optimal ratio of 3.5:1. These numbers can affect your life insurance premiums.

The best non-pharmacological ways to lower your cholesterol levels are to:

1. Increase your soluble fiber in your diet. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods with high insoluble fiber content include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, turnips, cauliflower and apple skin. When regularly eaten as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower blood cholesterol. Insoluble fiber does not appear to help lower blood cholesterol.

2. Reducing the amount of saturated fat and cholesterol in the diet. For many individuals, restricting the amount of saturated fat and cholesterol levels is sufficient to lower LDL cholesterol to healthy levels in the bloodstream.

3. Consuming alcohol in moderation or none at all. Moderate use of alcohol (no more than 2 drinks per day) is linked with higher HDL levels. However, it is important to note that high consumption has negative effects (i.e., increased incidence of high blood pressure, obesity and stroke).

4. Exercising regularly. For some people, exercise affects blood cholesterol level by increasing HDL levels.

5. Smoking cessation. Smoking has been shown to lower HDL levels. Hence, quitting smoking allows increases in the levels of HDL cholesterol in the body.

Feel free to stop reading and start eating all foods in moderation here to get your cholesterol in check (with the exception of fruits and vegetables which I still feel you can eat as much as you would like), or if you want to learn about the types of fat we eat, keep reading!

Foods contain three types of fat (lipids): saturated, polyunsaturated and monounsaturated. Most foods contain all three types, but in varying amounts. 

Saturated fats are usually solid at room temperature. Saturated fats are the main dietary culprit in raising blood cholesterol, and high blood levels of cholesterol increase the likelihood of heart disease. Foods from animals that contain high quantities of saturated fats include beef, veal, lamb, pork, lard and dairy products made from whole milk. Foods from plants that contain high quantities of saturated fat include coconut oil, palm oil and cocoa butter.

Unsaturated fats are often found in vegetable oils and are liquid at room temperature. 

Polyunsaturated fats are liquid at room temperature and in the refrigerator. Common sources of polyunsaturated fats include sesame and sunflower seeds, corn and soybeans, many nuts and their oils.

Monounsaturated fats are liquid at room temperature but solidify at refrigerator temperatures. Canola, olive and peanut oils contain monounsaturated fats.

Recent studies indicate that polyunsaturated and monounsaturated fats may help lower blood cholesterol levels when used in place of saturated fats in diet.

What about hydrogenated oils? Recent studies have suggested that consuming hydrogenated oils will raise your cholesterol. These oils get their name because they have undergone a chemical process to saturate the carbon atoms with hydrogen atoms to change them from a liquid to a solid form (saturated fats naturally have this saturation of hydrogen to each carbon atom). Personally, I try to avoid putting things that have been excessively chemically altered into my body.

Diet is the principal means for controlling levels of saturated, unsaturated and monounsaturated fats. The American Heart Association (AHA) recommends restricting fat intake in diet to no more than 30 percent of total calories. Of that amount, the AHA recommends limiting saturated fat intake to 8-10 percent of total calories each day. It also recommends consuming polyunsaturated fats up to 10 percent of total calories. Monounsaturated fat intake should be no more than 15 percent of total calories. Remember that 1 gram of fat equals 9 calories. 

In case you need help with the math: for instance, let's say you are maintaining your weight at 140 lbs, then your total calorie intake happens to be right around 2000. 2000 x 0.30= 600 calories from fat / 9 =66.67 grams of fat total. 66.67 x 0.08= 5.3 g of saturated fats or 66.67 x 0.10 = 6.67 g polyunsaturated fats or 66.67x 0.15 = 10 g monounsaturated fats.

The information above is based from my notes obtained from Dr. Fleckenstein's Common Medicines in Pharmacology and Toxicology class from the University of Utah.