This is a tumblelog, kinda like a blog but with short-form, mixed-media posts with stuff I like. Scroll down a bit to start reading, or a bit more to read more about me.
Have been eating faaaar too much lately and have no idea why my appetite has shot through the roof! And it seems the more I want to eat, the less I want to exercise, hence my extremely lazy week! Ended up going on some crazy run at 1am tonight after feeling like I needed to work off some of the excess calories I’d consumed today. Whyyyy do I want to eat constantly?!?! This needs to stop!!!!
1. Centering Twist
START IN WIDE STANCE WITH TOES POINTING OUT. KEEPING BUTT TUCKED IN, BEND KNEES UNTIL THIGHS ARE PARALLEL TO FLOOR AND PRESS PALMS TOGETHER. LIFT RIGHT HEEL AND ROTATE TORSO RIGHT (AS SHOWN). LOWER HEEL; RETURN TORSO TO CENTER. REPEAT ON LEFT SIDE FOR 1 REP. DO 8 REPS.
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I made a post earlier about whole eggs and how great they are for you! Another tumblr reblogged with “But egg yolk is very high in cholesterol. Ditch the yolk and just eat the whites.” (magnettoanothermagnet?)… this is FALSE! Do your research before reblogging with misinformation!
“By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…
“But I heard that whole eggs will skyrocket my cholesterol through the roof”
No, this is FALSE!
First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out. On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.
And here’s where it gets even more interesting…
There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
And 3rd… high cholesterol is NOT a disease! Heart disease is a disease…but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.
So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.” - Mike Geary
You all know how much I LOVE sushi by now haha. I thought I’d remind you all of the ways to make your sushi night out, healthier!
- Skip the white rice - opt for brown. It’s a complex carb that won’t spike insulin the way white rice does. (Keeping insulin levels steady is key in fat loss).
- Go sauceless - the sauces they tend to put on rolls are full of sugar, sodium and empty calories.. avoid!
- Go naked! - instead of a roll, try JUST the raw fish (sashimi).. it’s so good for you! Especially fish rich in omega-3’s like salmon!
- Just say no to tempura - avoid fried rolls and anything with “crunchy” in the name.. choose the fresh options instead.
- Water or tea please - don’t drink soda, lemonade, or juice.. full of sugar and unnecessary calories!
- NO SAKE BOMBS - alcohol slows your metabolism, breaks down muscle tissue, and promotes abdominal fat storage (lovely eh?).
I love sushi and have it at least once a week. There’s no reason to avoid going out to restaurants entirely in your fitness and health related goals.. so long as you make healthy swaps, you’ll be fine with the occasional treat! =)
- Salmon is rich in Omega-3 fatty acids (along with most fish). Substitute your red cuts of meat with fish such salmon (tuna is another great option as well. It’s recommended that you eat foods with Omega-3 fatty acids at least twice a week for a healthy heart!
- Blueberries contain beta-carotene, which is an antioxidant that can improve your heart’s health. Additionally, it boosts your immune system to prevent your body from being vulnerable to sickness. Blueberries are also high in fiber.
- Spinach is high in potassium and folic acid which both defend against high blood pressure. Spinach is overall a great addition to your diet because of all the nutrients it provides. Substitute your iceberg lettuce with spinach.
- Oatmeal has been show to lower cholesterol and reduce the chance of heart disease. Since it’s a whole grain, it’s fiber content is high and can prevent weight gain.
- Brown rice is high in fiber, niacin, and magnesium. Switching from white rice to brown rice may reduce your chances of diabetes since white rice does not contain the nutrient dense parts of the grain. Eat some brown rice with steamed veggies for dinner.
- Carrots contain alpha-carotene and fiber. Alpha-carotene is a powerful anti-oxidant which fights against heart disease. It’s been studied that alpha-carotene supplements do not provide the same effects against heart disease in comparison of carrots.
- Nuts contain the heart healthy monosaturated fats with low levels of saturated fats. They’re full of vitamins and minerals that can prevent heart disease. Nuts are a great alternative compared to chips, pretzels, and other salty snacks.
- How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time: “You know how good you’re going to feel, Leo!”
- Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
- Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
- Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
- How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you.
- Magazines. It motivates me to read fitness magazines. Not sure why, but it works.
- Cover models. Sure, they’re genetically freaky, and probably Photoshopped to look perfect. But for some reason, looking at how good a cover model looks helps motivate me to work harder.
- Blogs. I enjoy reading blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
- Success stories. I find the success stories of others incredibly inspirational. If a fitness website has success stories, I’ll almost always read them.
- Forums. Do the monthly challenge on the Zen Habits forums, or join another forum full of like-minded or like-goaled peopled. Check in daily. It really helps.
- Rewards. If you exercise for a few days, give yourself a reward! A week? Another reward. Do it often in the beginning.
- Fitting into new clothes. Wanna look good in a smaller size? Work out!
- Being attractive. That’s always a good motivator, as I’m sure we all know. Edited to correct language.
- Adrenaline rush. I get a rush when I exercise. Ride that rush to complete the workout.
- Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference.
- Time for contemplation. I love, love the quiet time of exercise for thinking about things. Most of this post was written in my head as I exercised.
- A workout partner. Best thing I’ve done.
- An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
- A coach or trainer. Worth the money, just for the motivation.
- An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
- Your before picture. You often don’t realize how far you’ve come. Take pictures.
- A 5K race or triathlon. Just sign up for one, and you’ll be motivated to train.
- The dread of feeling “yuck” from not exercising. I hate how I feel after not exercising. So I remind myself of that when I feel tired.
- Living long enough to see your grandkids … and play with them.
- The scale. It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
- Reaching a goal. Set a goal for weight, or your waist measurement, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable.
- Posting it on your blog. Tell people you’re going to lose weight or exercise daily, and report to them. You’ll make it happen.
- Motivational quotes. I like to print them out or put them on my computer desktop.
- Books. I just bought a strength-training book as a reward. It makes me want to hit the weights!
- Others commenting on how good you look. When someone notices the changes in your body, it feels good. And it makes you want to work out more.
- An upcoming day at the beach, or a reunion. Nuff said.
8 Foods That Help Build Muscle
1). Cottage-cheese
The white stuff is an excellent source of whey protein, one of the best muscle builders out there.
2). Whey Protein
A 25 g scoop of the magic dust packs 2.5 g of leucine.3). Eggs
Not only are they a lean snack at around 70 calories a pop, but also full of big-time benefits for your muscles. You’ll eat up 6 g of protein and 330 mg of leucine per egg, plus yokes contain the ultra-valuable nutrient choline, which supports acetycholine, the most abundant neurotransmitter in your body.
4.) Tuna
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits.
5). Chicken
A mere 3 ounces of chicken breast will set you up with more than 3 g of leucine and nearly 20 g of protein, at less than 100 calories.
6.) Quinoa
This mighty grain packs 8 g of protein per cup, including a complete set of branched chain amino acids—leucine, isoleucine, and valine—that play a crucial role in helping muscles grow.
7.) Edamame
One cup of these green guys (without shells) will jump-start muscle protein synthesis with 17 g of protein and a little more than 1 g of leucine. They’re also packed with omega-3 and omega-6 fatty acids, which support your brain and central nervous system.
8). Coffee
Research from the University of Illinois found that coffee may reduce pain during exercise.
7 Good Foods to Improve Moods
Stressed: Eat Chocolate (particularly dark chocolate)
the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done
Sluggish: Have a Spinach Salad
Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.
Cranky: Eat an Apple with Peanut ButterCrankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of timeAnxious: Eat a Salmon Burger
Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety.
Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”
Angry: Sip Green Tea
Green tea contains theanine, which calms you and helps you maintain clear concentration and focus
Sad: Eat Whole Grain Cereal with Low fat Milk
Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”.
If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.
PMS: Eat an Egg-Salad Sandwich
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood.
Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin.
Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
Read more: Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Woman’s Day
I have seen countless studies giving evidence that exercise is far more effective in treating depressive disorders than ANY pharmaceutical is.
