B is for Berries

One of the reasons I started blogging on fitness was because for years I've not been the "Work out and fitness fiend" I've just been fit. It's part of my life and I have tried to help my friends understand that importance of lifelong fitness.

Even though I am not an expert on nutrition, I do know that there are some foods that contain a HUGE benefit to our bodies and one of those is the yummy little berry.

There are so many berries it's hard to really focus on just one type. I do want to mention a few berries that my family eats daily. The first is our favorite, blueberries.

Scientist from University of Houston Clear Lake tell us that the blueberry helps boost memory. (You can read about the study here.)

"We believe the blueberries contain a particular group of as-yet unidentified bioactive chemicals that ameliorate the functional consequences of brain damage, including a loss of the ability to learn or remember recent events,"

There isn't a more yummy food then the blueberry. I toss them in my salads, cereal, pancakes, muffins and smoothies. I find that adding in berries to meals is an easy way to assure we stay fit. (Recipes for berry pancakes and muffins here on my recipe page.)



Here are a few types of berries that I've found routinely in my supermarket.

• Blackberry
• Blueberry
• Cranberry
• Raspberry
• Strawberry
• Acai Berry
• Goji Berry
• Rasberry

Of the above berries, we hear a great deal lately about the acai and the goji berry. According to AcaiBerryjuice.com the acai berry helps support our bodies in these ways.

• Antioxidant
• Antibacterial
• Anti-inflammatory
• Antimutagenic
• Improve Cardiovascular System Health
  

Goji Berries are getting a lot of attention now from the health & fitness community. Usually found dried so they look red raisins, Goji berries have been used for over 6,000 years in Tibet. According to about.com these berries do a lot for out bodies.

• protect the liver
  
• help eyesight
  
• improve sexual function and fertility
  
• strengthen the legs
  
• boost immune function
  
• improve circulation
  
• promote longevity

Berries can be a great way to add something tasty and nutritionally packed into your daily fitness routine. Like all foods, it takes a variety, so try them all. You'll love it!

Wordless Wednesday

Wordless Wednesday - Roller Blading in Galveston

Tight Ass Tuesday

Since I've decided that Tuesday is my official "Tight Ass" day, I've taken this one day to really push my leg/glute workout. Every Tuesday it's my goal to push myself and assure that I've done what I can to defy gravity and look good in those skin tight jeans! I also know that varying my workouts helps my stregthen those muscles, so I am trying to incorporate something fresh into my leg/glute routine on Tuesdays.


Every Tuesday starts with cardio that is heavily focused on my legs, today I started with my stair climber. I love using the stair climber because I can feel it pushing my legs and lifting my rear. I also find that it's a great way to get my heart beating quickly. Since I love to read I've been known to put a book on the stand attached to my stair climber and read away the hour that I climb. It's a fun way to put in your hour of cardio and stregthen your legs.

After the hour on the stair master I focus on the strengthening of my legs/glutes. I start "on the ball" with three sets of "butt lifts." (Seen here on about.com) I can feel those target areas burning towards the end of the workout so I know it's working.

Today I followed with the hip extension also seen here on about.com. Keeping the ball from rolling out from underneath you is half the battle. While you work to stabilize you are toning those muscles.

I followed the hip extensions with the "On a role" workout from Women's Health Magazine found here. These exercises incorportate a foam roller to help you work your calves, thighs and abs. Using the role is actually fun. Instead of incorporating free weights it allows me to do something different for my muscles.

Finally I headed back to my fitness ball for three sets of Back Extension Rear Leg Raises, (Seen here on Women's Health) and the sitting pretty workout which adds in three sets of squat kicks, grasshopper beats, lateral bounds and a lying glute release. (The lying glute release is better then just about anything at this point)

I ended my gym workout today with a wonderfully fun begineers yoga class. I've been taken yoga for years, but I love taking the begineers class as a way to focus on my form and intensity. It also helps with the stretching needed after an intense workout.

We love our legs and want to keep them healthy for a long time! If you are going to start exercising it's a good idea to see a doctor and workout with a trainer to make sure you are using proper form.

Today I celebrated Tight Ass Tuesday with this awesomely packed workout that left me with that great feeling that I'd done something wonderful for my body!

A is for Avocado and Almonds

One of the funny things that happens when your friends notice the healthy glow in your skin, the abundant energy level and how good you look in jeans are the questions about your diet.

It's actually interesting to find that most people insist you have to be on a "diet" if you are fit. I've never thought of myself as a "dieter" but just someone who chooses what I put in my body carefully. I also want to say I'm not a nutritionist, instead I'm just someone who can read and learn about proper nutrition on my own and make knowledgeable choices with the information I learn. If you are starting a diet, thinking of changing your life habits or you just think you are lacking something that might make you healthier I suggest you see a doctor and a nutritionist. I know what makes me feel good and what I've read in journals, but nothing should be a substitute for the opinion of a trained professional in the matter.

Now, there are a few things I do make sure I eat often. Somethings I eat daily, others I make sure I eat them once or twice a week. Since I just posted about super foods I might not mention those in detail, but just refer you to them.

One thing I eat daily is an avocado. I love avocados and eat one every morning with a tomato for breakfast. According to WebMD, avocados help lower LDL (bad cholesterol) and raise their HDL. (The good cholesterol) The study mentioned that avocados contain beta-sitosterol which natually lowers choloesterol.

Of course avocados are high in fat, so if you are going to eat them remember all good things in moderation. A yummy ripe avocado is excellent on a salad, or on a sandwhich with whole wheat bread. Try it, I bet you'll like it!

Almonds are one food I try to eat regularly, though not daily. I admit, give me almonds covered in dark chocolate and a glass of red wine and I'm in heaven. I don't eat almonds just out of the jar, but instead add them to things. Normally I toss chopped almonds in a salad for an great crispy punch, but I'll also add it to fish and on top of a tuna salad.

According to Vegparadis.com a single serving of almonds contains 12% of our daily RDA of protein, yet since almonds are from plants they are cholesterol free. One serving of almonds contains potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins thiamin and riboflavin. Another huge benefit, is one serving of almonds contains as much calcium as a quarter cup of milk.

If lifelong fitness if your goal, remember to try a variety of foods. Two things I choose for overall yumminess and for an excellent nutrition punch are almonds and avocados. Both help me stay fit and healthy the natural way!

Have a fit day!

Doris

Wordless Wednesday

This week I moved my son back to his university for another long year. This being his sophomore year, I've done this once so I thought it would be easier, it hasn't been. My workouts this week have had more to do with stress busting and just moving to get myself out of the house and not thinking about missing him.

Welcome to my first Wordless Wednesday ...

One the kayak


Last night's dinner






Reflection Pool at the Park where I ran on Monday



Enjoy -

Doris

A family affair

One of the hard things about being a family is finding things all of us can do that we all enjoy. Sure we could go out to eat, but ya know it's nice to make fitness a family affair, and with three boys ranging in ages from 15 - 20, it's increasingly hard to do.

I'm blessed with three kids who love sports. I've got two basketball players and one soccer player, so most sports tend to be competition, we have to work at something we all love.

Last year my husband came home and told me he bought us five kayaks. Normally I'm all for family fitness and fun, but HELLO kayaking is hard work, and the kayaks are pricey!

The following Sunday we headed out on our newly bought kayaks, and what I found is that rowing was a great arm, chest and back workout, and we all loved it. The first day we started small, we took the kayaks for an hour. We explored parts of our local creek that we can't normally see in our power boat.

Now kayaking has become a regular Sunday routine. We head out to find some undiscovered place, normally we fish a little and we eat a picnic lunch. We also enjoy a few hours of quiet in nature with our three boys. Moments like this are great for keeping me healthy, but even more important, it's one of those great family traditions that keep us all healthy and bring us closer as a family.

Remember part of being fit is sharing in the habit with those you love!

Arms: Say Hello to the Big Guns

Have you ever looked at a drop dead gorgeous shirt and really wanted it, only to have your arms stop you from getting it?

Not that your arms could not reach and pick up the top, but that the waving triceps stopped you from trying it on. Hello not to mention your back, you'd never want people seeing your back right now!

I sat at one of my son's football games last year. Sitting in the bleachers I heard several children snickering. When I looked over, I could see them looking at the arms of a mom sitting in front of them. This was an otherwise beautiful woman, with flabby arms.

The dreaded arm flab! In the world of horrible things that can
happen to you, well it's low on the list. But who has not snickered at the
woman on the football field who wore the backless/sleeveless shirt!

To rid oneself of the dreaded arm flab one thing has to happen. You have to make sure you are not overweight. Fat will hang, and while it's possible to tone the muscle under it, you can't tone it. If your body fat percentage is within a normal range then you can see results very quickly. If you are trying to loose weight, you'll still want to do the workout to help tone and build lean muscle to help turn your body into a fat burning machine!

Toning your arms can look difficult if you read some of the workout books, but I've found that some of the things I do everyday are a great help. Picking up kids and vacuuming can work those muscles, but if you want to try an extra boost of muscle power I've found a good arm workout that is easy to do at home, but it works.

Realwomensfitnes.com has several great workouts I love. This arm workout really helps me feel my arms getting tighter! It starts with jumping rope for cardio. I love this as it makes me feel like a little girl. After the cardio I use weights.

• Bicep curls
• Tricep dips
• Tricep kickbacks
• Hammer curls
• Cable pressdowns

I started easy, with three pound weights. I've graduated up in weight overtime, but remember it's slow and steady progress that counts. I finsih this workout with 20 minutes of jump roping! (more little girl stuff)

I only do this workout once a week. (Fridays) The rest of the week I let the pilates or yoga tone my arms. For an extra kick, this workout has really worked for me! I know I'm toning my arms and building stonger bones while I'm working out!

Thanks for stopping by! Tell me your favorite arm work out!

Remember, before you start working with weights, go see a doctor and make sure you are healthy. Look for professional advice like a trainer if you want to know how to do the exercises safely!

Tight Ass Tuesday

I joined Iowa Avenue, a great group of fitness bloggers who help support lifelong fitness and health in our readers. I joined the "Tight Ass Tuesday" group in that blog as a way for me to remember that, well I'm 40 and my ass wants to slide down the back of my legs and I am NOT letting that happen.

Yesterday was my first Tuesday in the group, so I thought I'd use Tuesdays to focus my routine on my glutes. I figure if I kick my ass into burn mode once a week it should stay lifted and firm, and most importantly it should stay strong enough to do what I need it to do, support me in my daily routine and the extra conditioning is great to help me build strong bones which I really need to be doing now.

Yesterday I started the day with a light cardio workout. I walked one mile on the track at my kid's high school. It wasn't a slow walk, nor was it a fast one, just enough so I knew my heart rate was up and I was sweating.

After the mile I'd set a goal of 1/4 mile of lunges around the track. Lunges are a great way to help strengthen your legs your glutes your thighs and your tummy. It's really important that if you are doing lunges, you do them correctly. For example don't let your knee hang out over your feet. You kind find proper lunge techniques here. Fit Step.com has some hints for you here.

(Also don't do lunges if you have knee problems. With all fitness routines, check it out with the doctor before you do it!)


Once I'd tested myself with those lunges I was ready to quit, but I pushed myself to walk one lap at a slow pace, and then to go up and down the stairs on the bleachers. Step ups are a great way to tone both my glutes and my legs. I followed with three sets of side to side lunges, three sets of squats, and one more 1/4 mile around the track.

Today is Wednesday, and I admit that my rear burns in that "this-is-really-good-for-me" kind of way. I know I pushed myself, but I'm glad I did! Tight Ass Tuesday is going to be a regular thing for me!

It's great to do such good things for my body. I toned muscle, strengthened my bones and burned fat and calories! A win-win for my fitness goals! You should join me next week as "Tight-Ass-Tuesday" continues!

Monday = Pilates

I started taking pilates about two years ago as a way to tone and strengthen everything in one quick hour a day. Little did I know what I was in for.

First, a little background on Pilates. According to Pilates.com Joseph Pilates invented the system while he and a few other German nationals were interned in England. He used springs from beds to help injured soldiers strenghten their muscles and as his ideas caught on he developed tools to help his fellow prisoners stay strong and fit. When the flu epidemic killed many people in England, not one of the prisoners died.

Once he moved to the US in the 60's, he and his wife started a fitness studio and from their his system of pilates caught when a ballet instructor started teaching the techniques to ballerinas in the New York Ballet.

So, every Monday morning at 5 am, I subject myself to pilates. The table does look much like something from deep in the dungeons of some sadistic castle. I dreaded the workout, the post workout and the pain I was sure I'd endure after.

After workout #1, well I was very tired, but that good tired that makes you feel energized and ready for the day. That "work out high" that we all like. The next day, well I thought I'd need a traction table. I hurt - I could walk but I won't lie, I hurt. Still, I knew that my body benefitted from the extra push I'd given it.

Now, two years later I've increased pilates to three days a week. I'm amazed at the difference it's made in my strength and endurance. I'm particularly excited to say that it's helped most in those troublesome tummy areas that I've worked on all my life.

So if you are looking for something new to try for a workout I say go to a pilates class. Talk to the instructor so he/she knows it's your first time, but you'll be glad that you tried it.

The best thing about pilates is that it's healthy, natural and uses resistance to help you get strong muscles and build strong bones.

Superfoods

I confess, I love to eat. Actually, I love to cook and eating just comes from all the food being around. I also confess that sometimes my choices are less then admirable. This article on WebMd made me really reflect on what I eat. If these foods could possibly " lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood," should I be eating these foods constantly? Mmmmmm

So, what are superfoods? According to the Baltimore Sun's article "Unmasking the superfoods" examples of super foods are ...

• Acai Berries
• Salmon
• Swiss chard
• Cherries
• Green Tea
• Walnuts
• Blueberries
• Kefier
• Brown Rice
• Ground Flax Seed

These ingredients can all be added into our diets easily! For example, this morning I made my boys pancakes with blueberries and acai berries. I chopped up walnuts and mixed them into the whole wheat batter for a little extra punch and nutrional value.

Green Tea is always in my 'fridge. While we don't drink the pre-bottled tea, I make a pitcher fresh every morning by placing the pitcher out in the sun for a natural tea made with the warmth provided by nature.

I took white rice out of their diets long ago, so they no longer missed it. I do have to say that I prefer brown rice, but if you think your family might be squemish at the texture try making friend rice with brown rice first. Brown rice is not as "mushy" in my opinion so I find it works well in dishes where rice is part of the main course.

I've placed the pancake recipe on my recipe pages if you are interested. I'll add more later, my brown fried rice is awesome!

Try a couple of these superfoods today, they are yummy, natural and your body will love you for it!

Feeling pretty - Perfume Shop.com

One of the things I love about fitness, is something totally trivial. It makes me feel good, one might say, even pretty to know I'm healthy and taking care of myself. Every once and awhile I have to let myself have a treat to enjoy the health I've worked for. (and to make me feel as good as I look!)

I found this awesome site Perfumeshop.com where I can find some of the high dollar perfumes and botanicals that make me feel great at a very low price. One of the many great products on the site is the Archipelago Botanicals Line. My favorites are the candles and the mint product line. (I love me the smell of mint) Even my hubby was lucky enough to get a new bottle of cologne from the Last Chance section! I really love this site, it's easy to find things and it gives me the opportunity to buy great prodcuts at a low price.

Then, I'm back to working out! So, when your getting fit naturally, don't forget to take a moment and treat yourself!

Doris

Breakfast - The most important meal of the day!

As a kid I can remember getting up in the morning and having my mom shove food on a plate and remind me to eat it. O.K. Mom, true confession, wanna know why Princess got so fat? She LOVED the breakfasts you made me.

Phew, big relief of guilt there!

Truth is, one of the best things you can do for your body is to break the fast you've had overnight by eating. Eating a good breakfast can jump start your metabolism and help you start a day of good health and fitness.

According to UWHealth.org "breakfast skippers are more likely to gain weight. " Interesting, but why? It's simple really, if our body has been starving we're more likely to make poor food choices later in the day. Also, eating a good breakfast helps jump start that metabolism and fire up your bodies own fat burning machine. That machine will help you all day, even if you are just sitting at your desk.

MSN.com has a great article on boosting metabolism. In this article Michigan dietitian Julie Beyer tells us that by skipping breakfast we're starving our bodies for fuel. When this happens ...“Every cell of the body is like a flashlight bulb,” she explains. “When our bodies don’t get enough food, or fuel, every cell burns less brightly.” My thought here, I want my to shine shine shine!

So, for those of us who cringe at the thoughts of that early morning meal, what should we do? I love a good smoothie for breakfast. For me it helps me get my daily intake of fruit and protein in one easy to drink pop. Here is my favorite breakfast smoothie recipe.

1 cup cold Vanilla flavored soy milk

1 cup berry flavored soy yogurt

1 ripe banana ( frozen if you want thicker shake )
2 Tbsp. creamy peanut butter

Place in a mixer and blend 'till smooth.

Other great breakfast ideas are the standard toaster waffles with fruit and milk, breakfast burritos made with eggs, cheese and lean ham, cereal with milk and fruit or even a cold hamburger of a grilled cheese sandwhich. Anything goes to help that early morning jump start.

I'd love to hear some of your breakfast recipes. I'll be including them on a page of recipes to help us all stay fit and healthy, so if you have anything please send it to me, I'll be sure you include a link to your blog with your recipe!

Remember to stay fit naturally!

Weight lifting - not for the guys anymore

Here is my past image of a weight lifter. A huge dude, bending, squatting, grunting and looking WAY to manly for my personal tastes. That is what most women think of body building, but today we should all be body builders.

Today we know that even older women (like most of our moms and grandmoms) should be involved in some kind of weight lifting. some of the benefits of weight lifting are obvious. You are stronger (duh) and now we can impress them men in our lives and open our own cans. Thank you very much!

Also, if we're lifting weights we're gaining that metabolism boosting muscle tissue that helps us stay lean. According to SportsMedicineAbout.com

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

That sounds almost too good to be true! I could lift a few weights for that!

According to naturalnews.com weight training two to three days each week increase bone density, while not lifting decreases bone mass.

According to Women's Health Suite101.com good exercises to help build up bone denisty are

• Fast Walking (walking with weights around your ankles or in your hands also provide resistance)
• Jogging (jogging or running on concrete is not recommended)
• Running
• Jumping
• Jumping Jacks
• Step Aerobics
• Dancing
• Weight Lifting
• Hiking
• Stair Climbing
• Push Ups

Even everyday housework gives us mild benefits.

It's also important to remember that before you start any new exercise routine you speak to your doctor. If you have osteoporosis you'll probably need professional guidance as to wht exercises will be safe and effective.

It is important if you are healthy to start with some kind of weight lifting routine daily. It's not just for guys anymore!

Don't forget to stay fit naturally!

Doris

Fiber and Fitness

Fiber is one of the four letter words of fitness. (I know, it has five letters but you get my drift) Say the word fiber and pictures of tree branches and dry grass spring to mind.

According to an article on the Mayo Clinic's web site, fiber has many health benefits, should be included in all diets and it can be found in a variety of places.

To understand why we need to assure fiber in our diets, we first need to understand what this stuff is. From the mayo clinic's website ...

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

I'm not sure why fiber gets such a bum wrap. I think it has more to do with fiber supplements then the food. Today I conducted a very unscientific experiment. I sat at the table at lunch, fed my boys berries, a romaine salad with nuts, carrots, apples and whole wheat bread, with a side of wheat pasta and a marinara sauce. I purposefully gave them a very high fiber lunch. Then I told them I wanted to add more fiber in their diets and I had one huge protest.

Their general thought, they don't eat trees.

*sigh* Why do we have kids?

Anyway, fiber is a good part of all our diets. Adding in extra fiber in an apple, or switching to whole wheat pasta is an easy way to up your fiber intake without any pain and suffering. Other simple things you can do, add berries to your cereal or yogurt, toss in a few peas into that tuna salad, snack on almonds or add them to baked goods. Make sure your fiber comes from a variety of places so you don't get burned out on one thing and you get reap the most benefit.

Adding in fiber will do a multitude of things for your health. We all know it helps your digestion and keeps you from being constipated, but did you know that it will help stablize your blood sugar and cholesterol. If you are trying to loose weight it aids in weight loss by binding with extra carbohydrates and fat and helping flush them out of your system before they end up on your hips and things.

You don't have to drink down that horrible fiber powder, or takes those tablets. With just a little extra thought you can add fiber into your diet in a natural and healthy way.

Have a healthy day!

Doris