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If you have ever suffered from sciatica, or lower lumbar problems, you understand the excruciating, sometimes immobilizing pain associated with flare-ups. Often recognizable by an acute pain in your derrière that also radiates down into the lower leg, sciatica can cause muscle weakness, tingling, numbness, and of course, wicked pain. According to the American Association of Neurological Surgeons, more than 65 million Americans that suffer from lower-back pain, such as sciatica, will have a recurrence of the pain within one year. (American Assoc. of Neurological Surgeons, 2000.) Therefore, see......
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Kind of reads like a magazine cover, doesn't it? In all seriousness though, there really are some simple steps that will help you achieve a weight loss goal...but you can't do just one and kinda do the other two, or only kinda do all three. Do all three, keep you eye on the ball, and you'll hit a home run. Ready? Here we go... Your Plan 1. Record your food intake daily. Include in your diet a variety of fruits and vegetables at 6-9 servings daily; 2-3 servings of lean protein; 3 servings of dairy; and quality oils. Why? Keeping track of what you eat for a few weeks (I'm not talking forever peo......
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[caption id="" align="alignleft" width="179" caption="these are "soft" weighted fitness balls"] [/caption] Some recent research shows that crunches, the old standby for ab exercises, only targets 3 of the abdominal muscles. Yet there are muscles that surround the entire core, acting as a girdle to support your spine, increase power and speed, improve stability, and oh yes, give you that six-pack look. Six-pack abs aside, you need a strong core… A strong core is your center of power. Powerhouse. Like a rocket ready to take off on a moments notice. Okay, you get the idea. When your c......
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Actually, the question went more like this: "I hate to run. It is hard. Did I already say that I hate it? Yet, you talk about running so much. Why?" There was more, but for the sake of this post, let's just say that this reader's negative feelings about running ran deep (no pun intended). Why am I so hip on running? Well, for one thing, it is hard. I like things that are hard to do. Second, it is "me" time, and often the only time I have for finishing a thought. Four kids...enough said. And finally, (and let's face it, this is important stuff) few physical activities burn as many calories per ......
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Maybe you've been on a workout train for some time, diligently going to the gym and happily taking your dose of cardio and weight training, maybe even a few classes too just to challenge yourself. Perhaps you've been on this train, per se, for years, then all of a sudden, you're okay with missing a workout, then two. The idea of going to the gym or out the door for a jog becomes a chore, when it was once something you enjoyed. Have you been there? Are you there now? If so, read on... I think I can help. True, I am a trainer, but at heart, I'm really a fitness buff and have been since college. ......
Feb

16

I am not a big fan of cutting, dicing and chopping. In fact, not a fan at all. I’ll make anything else first if it means I don’t have to use a knife, but to get in all of the healthiest foods, you have to use a knife here and there. So, when I saw this awesome idea in Self magazine, I knew I’d have to share it! Prep once (from Self magazine)

Just make your list before you shop. Grab a variety of veggies, a lean protein (chicken, turkey breast), a lemon or lime, and ingredients for your favorite marinade. Then wash, cut, and store all the veggies you need for all your weekly recipes in those adorable glass containers (have some – love them!). I like to store my chicken in the marinade, freeze it that way, then let it finish marinading while it thaws. Raw chicken in the fridge all week is gross to me, but you do what you like ;-) .

At meal time, you can add a grain if you like, and voila, you have a meal. The chopping, dicing and what not long forgotten. Oh, and for a grain, I’m addicted to Seeds of Change, ready-to-heat pouches. They are about $3.50 and serve 2-3. Just pop one in the microwave for 90 secs – piece of cake.

Jun

05



healthy breakfastI am a creature of habit.  I tend to fix what I already know how to make, and I shop the same way, purchasing the same foods over and over again. Okay, maybe I’m just lazy. Let’s face it, our lives are busy and adding variety in order to create a healthy meal plan takes some time. It is much simpler to buy the foods we know we can find and prepare what we know how to make without the time consuming process of finding  and trying new recipes.

Thankfully, the folks at EatingWell.com understand this dilemma and have designed a healthy menu planner that is simple, and best of all – FREE!

The EatingWell Menu Planner let’s you create daily or weekly menus. You can then print a handy shopping list based on your menu, then use their calorie counter tool to calculate the calories in your menu. It is an easy way to find healthy recipes and plan meals well in advance, and track calories.

Check out their “Cheap Eats” to find over 100 recipes for healthy, budget-friendly meals!

Sep

09

I’ve noticed a common theme lately among clients, neighbors and friends who are trying to focus on making healthier choices every day, but are somehow falling short of their own expectations: lack of focus. Perhaps the bar is set too high, or your time and energy are spread too thin? There could be many reasons for those days, or even weeks, when you just aren’t as motivated to do all of the healthy things you know you should.

My advice:

  • Don’t beat yourself up. You’re entitled to a little down time, and I think it is healthier to take a break and get back on track when you’re good and ready, than to fall off the wagon completely and never get back on. Use the down time to re-assess your goals, your motivation for adopting a healthier lifestyle, and no matter what, don’t give yourself a bad grade.
  • Change can be scary, but it can also breathe new life into your workout routine and get you excited about exercising again. A recent article in Forbes magazine highlighted fitness trends for 2008 – why not try one? Forbes – Fitness Trends
  • Try a new recipe — even mixing up what you eat and when can motivate you to keep making healthy choices. Check out Eating Well for ideas.
  • Challenge yourself. If you stick to your routine faithfully for months, only to completely burn out and lose interest, maybe you’re not challenging yourself enough. Re-evaluate your fitness goals, or train for an upcoming race, or learn a new sport, such as rock climbing, boxing or soccer.

Check out these websites for inspirational ideas:

Women’s Sports Foundation

Beginner Triathlete

Hal Higdon – a great resource for marathon training from one of the most highly respected experts in the running world.

Sep

07

Surfing the world-wide-web for information can be the equivalent of looking for a needle in a haystack. Logging hours scouring pages of information from hundreds of sites is also time consuming. As I’m sure you’ve discovered, some website are a goldmine for information, while others provide little in the way of valuable.

I scout the net for information on a regular basis too, and when I find a website worth coming back to, I like to let people know. After all, the more time you save looking for answers, the more time you’ll have to work out!

Below I’ve compiled my picks for the best ‘healthy’ recipe websites, food tracking sites, and nutrition tips/advice.

Enjoy!

Here are my ‘Blue Sky’ picks for Recipe and Nutrition Websites

Cooking Light

FoodFit
Hodgson Mill
Food for Life
Mayo Clinic
Discovery Health

American Heart Assoc
Harvard Nutrition Source
More Matters

Kagome

Light Life

Whole Foods Market

Food Network

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