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Category Archives for "I Want to Eat Better"
4

How Do I Get Healthy Habits to Stick?

Kymberly and Alexandra post bike rideAre you striving to improve some of your habits? To say good-bye to some old ones and “come on in” to new, good ones? Aren’t we all? If you had the opportunity to easily and permanently change a few habits to improve your health and happiness would you be interested?

Starting vs Staying Power

No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.

Hollywood Christmas ParadeOne of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”

Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:

  1. You’re super motivated.  You start an exercise program with energetic intent and full power. No results yet that you can see, but, hey, it’s only been a few days.
  2. You up the ante. If twice a week is good, thrice is better. If 30 minutes of exercise is doable, then 45 minutes will really get this new exercise regimen going. If the pace is comfortable, then you must not be pushing hard enough.
  3. Week three or so — your body aches; your muscles are sore; your schedule seems taken over by trips to the gym or basement exercise room.  And darn, but you still don’t see results. All this work, and it’s not working! Yet. Now.
  4. You get demotivated. Or injured. Or pulled back into your prior schedule because who can sustain such a big change?
When you are looking to improve your movement habits, keep in mind the FIT principle Click To Tweet

The FIT Principle

Kymberly's ABC class students. Photo by Dorothy Salvatori

Photo by Dorothy Salvatori

Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.

When you are looking to improve your movement habits, keep in mind the FIT principle:

  • F = Frequency.  How often are you working out?
  • I = Intensity. How hard are you willing to exercise?
  • T = Time. How long will your movement sessions last or total up to?

Make One Change at a Time

Make walking a daily habitChange only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time –  more F or I or T. No ands.

Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.

Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.

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Kymberly Williams-Evans, MA

9

10 Tips to Avoid Holiday Weight Gain

Every year about this time we are asked for our “best” tips to avoid weight gain over the holiday season. So every year we share what we believe to be some simple and easy tips. As many of you know, simple is one thing; easy another, yet we have found these 10 tips to have a great success rate with our students, readers and even ourselves.

Ten Tips to Avoid Weight Gain

fountain at Rancho la Puerta1. Drink lots of water and green tea before the feast. You will feel full and less inclined to overeat.

2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.

3. Sort foods into 3 categories:

  • Food I love and will probably have two helpings of;
  • Food I like and will take just one helping of;
  • Food I don’t need to eat at all.

Planning and paying attention have a definite effect on how much you pile on your plate.

4. Use a salad plate instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.

5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.
shadow of person on bridge
6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.

7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside?

walking is great exercise

Follow us to Tenaya (and our upcoming massage)

8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).

9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?

10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
happy dog
What tips would you add to this list?

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23

Perfect Body Season is … Never In Season

Trying to lose weight over the holidays before you see any judgy relatives,  grandkids who want to play, or the crotchety old uncle who said you’d never amount to much? Fuggetaboutid! Give yourself the ultimate gift of self-love this season and revel in the ribald revelry of winter with some gusto, acceptance, and balance. Being “thin” was not always in. Being healthy and active (with good posture) is always in style. And hotter than mulled cider!

* See our series on the subject of how to assess, then improve your posture to look more fit. You are welcome!)

Body image & a perfect physique are matters of perspective, culture, history, & whatever… Click To Tweet

Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.

Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”

Too Skinny, Men?

Hottie or Nottie?

Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!

Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!

Done with Exercise until 2016? Hope not.

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by Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

 

Dried Plums: Your Grandma Was Right About Them

I’ve been working on a magazine article about the top healthy food trends for 2016, so this is a perfect time to team up with California Dried Plums, as people are finding so many creative ways to incorporate them into their snacks and meals.

plums Some super creative recipes are coming out of the nation’s most popular restaurants – from Gitane’s stuffed dried plums with goat cheese and prosciutto with a citrus gastrique to Russian restaurant Mari Vanna’s beet salad with walnuts and dried plums, and back west to San Francisco’s Q in San Francisco, where they take dried plums with red verjus and purée them with red wine vinegar, salt and Dijon mustard in its crudité appetizer.

Tasty Snack

My all time favorite dried plum treat is prune hamentaschen (yup, I’m old enough to go by the original name), but as Thanksgiving is coming, I decided to share this recipe for plumkins from the California Dried Plums Culinary site. It only takes 20 minutes to prep and 10 minutes to cook, so you can bet I’ll be bringing these to our holiday dinner.

California Dried Plum purée:
1 1/3 cups (about 8 ounces) pitted dried plums 6 tablespoons hot water. In food processor, process dried plums and water until puréed.

Plumkins:
1 can (15 ounces) pumpkin purée
2/3 cup California Dried Plum purée
¾ cup + 1 Tbsp sugar
1/3 cup canola oil
1 tsp vanilla
1 tsp orange zest
4 eggs
3 cups whole wheat flour
½ cup coarsely chopped walnuts
½ cup California Dried Plums, chopped
2 tsp baking soda
½ tsp salt
1 tsp ground cinnamon
½ tsp baking powder
½ tsp cloves

Directions
Preheat oven to 350 degrees.

Mix together pumpkin purée, dried plum purée, sugar, oil, vanilla, orange zest and eggs in a large bowl. Add in the remaining ingredients and mix well.

Place paper muffin cups muffin tins. Fill 2/3 of the way with batter. Bake 15 minutes or until a toothpick inserted in the center comes out clean.

Recipe created by Leslie Bonci, MPH, RD, CSSD, LDN for the California Dried Plum Board.

Nutrition Facts
Calories 35Total Fat 1.1gCarbohydrate 5.6gProtein 0.5gFiber 0.7g

CA dried plums recipe for plumkins

Health and Bone Benefits

As I’m particular about what goes in my body (it’s the only one I’ve got, and it has to last), I also care about the benefits. Eat my way to health?! Well, sure, something like that.
Research suggests that eating two servings, (about 100grams or 10 to 12 dried plums), may improve bone mineral density (BMD) and slow the rate of bone turnover in post-menopausal women. As a Boomer, that is definitely important to me.

Vitamin K helps improve calcium balance and promotes bone mineralization. A 40gram serving of dried plums (4-5 prunes; about 100 calories) is considered an excellent source of Vitamin K, which provides 30% of the 80mcg Daily Value.

Vitamin K helps calcium balance & bone mineralization. Dried plums are an excellent source… Click To Tweet Dried plums may help manage weight through improved satiety, perhaps by producing lower glucose and/or appetite-regulating hormone concentrations.

Naturally cholesterol free (maybe that’s news to you), they also promote digestive health (which isn’t news to us Boomers, I imagine).

Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. So don’t eat them if you want unhealthy aging. Exactly. Who would sign up for unhealthy aging?

Long a part of California’s agricultural history, dried plums are getting lots of great press lately because of the combination of taste and health benefits. You can learn even more (and get some sweet and savory recipes) by heading to the California Dried Plums site.

I shall now go try my new phrase on my son – “Don’t be a bumpkin. Bring me a plumkin.”

Yes, this is a sponsored post. Yes, I love dried plums. Yes, I jumped at the chance to partner with Vibrant Nation in this campaign for California Dried Plums. I did, however, receive a few bags of dried plums in the mail. No, I’m not sharing. I’m using them for my plumkins. Can you tell I like to say “plumkins?”

Now go over there ———————–> and subscribe to our twice-weekly posts. All great stuff for actively aging Boom-Chicka-Boomers.

Alexandra Williams, MA

photo credits: hamentashen/RealFoodForager via creativecommons.org; plumkins/California Dried Plums; fruit basket/Alexandra Williams

 

“I am participating in a VIN campaign for California Dried Plums. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with California Dried Plums and do not earn a commission or percent of sales.”

14

How Can I Speed Up My Metabolism?

 

What can I do to crank up my metabolism?
Donna, San Diego

Kymberly on a bike
Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:

Basal metabolism:  The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.

zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”

Get Hip with HIIT

 Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.

It’s Burpee Time!

High Intensity vs. High Impact

By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.

Cardio + Weight Training = Faster Metabolism

We were once asked about “amping up my old ass metabolism”  by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your old ass donkey doing nothing.

push-up resistance trainingEat for a Speedier Metabolism

The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!

We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!

Readers: What high intensity, low impact moves have you discovered that we can share with other readers, especially those with bad knees?

Have you subscribed to our twice-weekly posts yet? So easy. Just enter your email over there —->

Photo credits: via CreativeCommons.org: cycloctopus (crank);  beingwell20 (burpee),

Alexandra Williams, MA and Kymberly Williams-Evans, MA

18

The “Best” Foods to Eat Before a Workout

Every quarter for the past 21 years my university students ask me the same question – What should I eat before my workout? And every quarter my answer is essentially the same – The closer to the ground, the better.

Of course, the full answer is more nuanced.

Annie's tomato soup & crackersFor those interested in complex answers (and complex carbohydrates), I share information about slow and fast release carbs. Fast release carbohydrates are foods that are quickly broken down into sugars. Slow release carbs are foods that are slowly broken down into sugars.

And some like to know about the glycemic response, which refers to the body’s increase in blood glucose (a simple form of sugar. If you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat. The Glycemic Index is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are <60 are low. Low Glycemic Index foods are slow release.

Food for Life Cinnamon BreadSome foods listed as low (<60) on the GI:

hummus                             peaches                        apples

grapefruit                           peanuts                        pears

beans                                  oat bran bread            milk (whole or nonfat or soy)

yogurt                                 dried peas                    egg fettuccini

apricots                              bananas                       wheat kernels

cherries                              plums                           tomato soup

rice                                      bran barley

For a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International Table of Glycemic Index and Glycemic Load Values: 2002 published by The American Journal of Clinical Nutrition.

In case you don’t want to memorize the Glycemic Index list, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify. One more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.

Now let’s talk about carbohydrates and protein. These sample pre-workout choices give you a good idea when you’re trying to decide:

Nest Fresh nonGMO, organic, free range eggswhole-grain toast and peanut butter
orange and cottage cheese
yogurt and granola
nuts and apple
hard-boiled egg and wheat bagel
chicken breast (not a nugget) and rice
string cheese and pretzels

Notice how these foods are much closer to the ground than fruit-flavored or infused foods, and that the ingredients ARE the food, rather than a long list of mystery chemicals and additives.

In a nod to my fabulous self, my students also ask what I eat. They know that I have a lot of energy, good skin color, and am the right size for my health and build.

I got lucky. When my (now 18-year-old) son was diagnosed as a baby with a lot of food allergies, I had to learn to read labels and cook from scratch. So in order to protect his health I ended up protecting the health of my entire family.

We eat organic, non-GMO food from brands we trust. And for a while I had a fruit orchard and vegetable garden. On a side note, my skin and body care and make-up products have to be free of toxic chemicals too. What goes on your skin goes into your body. If you want to experience this for yourself, rub a clove of garlic on your bare big toe. Wait a few minutes, then check your breath. Weird, eh?

Thrive Market Want to make it really easy on yourself so you can avoid shopping at five different stores or growing your own food? Shop at Thrive Market. Think of the baby if Costco and Whole Foods combined to birth only their best features – low annual fee, free shipping (over $49), a focus on organic and natural products, wholesale prices, and great customer service. Plus, they donate one membership to a low-income family for every purchased membership. The founder is a young guy who grew up with a financially struggling single mom, and he wants to pay it forward so that everyone, not just the upper middle class, can access healthy food and products. Now don’t you want to hug him?

I joined their affiliate program because they reflect my values AND are super affordable. I’ll end this post with an invitation to click on this link to Thrive Market and see for yourself.

Thrive Market adYou want to eat the right food before exercise, right? And I imagine you want to eat the right food the rest of the day too, yes? Use the info and resources in this post and you’ll be just dandy. Especially if you buy organic candy.UnReal PB cups

For even more goodness, click to subscribe to our twice-weekly posts. Link right over here ———>

While you’re at it, I do a lot of videos around Santa Barbara via my AlexandraFunFit Periscope account, so you might like to follow me.

by Alexandra Williams, MA

9

Ten Ways to Get Healthier in Under 10 Minutes

Ranch cactusDid you know you can get healthier in ten minutes or less? Little habits add up to big changes.

After more than 30 years as fitness and health educators, we know that most habits, good and poor, come in small increments. And these small increments are the path to better health and fitness. With this in mind, we’re adding our 10 cents, based on the successful experiences many of our students and clients have had. Ten tips, and all 10 are under 10 minutes each.

Alexandra’s Top 5 Tips

Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.

Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.

fitness trackerWear a fitness tracker so you get a realistic sense of the number of calories you’re burning daily. You may be surprised how low the number is.

Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.

Los Angeles TheatreBuy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.

Kymberly’s Top 5 Tips

1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
walk the labyrinth2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.

3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.

Meditating at Rancho la Puerta

Kymberly Meditating at Rancho la Puerta

4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go!  Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!

5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!

 

Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

10

Flavor Your Summer with Stuff that Starts with “A”

Gotta be in it to win it!Adventure, Activity, Almonds, Animals

What do these grade A words have in common? They are all part of my midlife summer excitement and active aging life. I wrapped up my first year as an outrigger paddler with sprint races. Now I am on the road with my husband and dog for vacation. In between were the IDEA Health and Fitness Convention, an airport good-bye to my daughter for a year, and lots of group fitness classes. What fun A level actions are you putting into play this season? How have your summer expectations changed since you were younger?

All Aboard Mateys

harbor with boats

End of the paddle season and where my vacation started

On my recent sprint race, I realized that all my canoe mates were between 24 and 35. The 40, 50, and 60 year olds were absent from our crew that weekend. So I represented for my age group with pride and power! Being able to contribute to my team while two to three decades’ older was a great feeling. Not only did I hold my own, but our boat did its best of the season. Have you ever been the lone baby boomer or older adult in a crowd of youngsters? If so, what did you experience?.

Dog Days of Summer

Screen Shot 2015-07-30 at 2.58.09 AM

Kila took this picture. I did say she was the smartest dog ever

The day after our paddling sprint season ended, we (the hubster and I) packed up and headed on a coastal Road Trip! For the first time, we brought our dogger wogger, the princess pooch, Ace Queen of the canine world. This decision means organizing our driving days around lots of stops and dog walks. What a great idea this is turning out to be as we conclude day three and look forward to another 11 days of dog friendly excursions.

Rather than hit the main tourist attractions–or anything involving a long, hot, wait in the car–we are ferreting out hikes, trails, and scenic walks off the beaten path. We are also “required” to stop and get out of the car often to accommodate “she who wags her tail and needs bathroom breaks.” Yes, it’s all about our four legged girl! Animal Numero Uno.

Hot fitness tip:  If you ever want to be sure to work exercise and physical Activity into your car rides, simply take a young dog with you!

Road Snacks

Screen Shot 2015-07-30 at 2.20.18 AM

NOOOoooo, Not your best road trip snack choices

Blue Diamond at the garage sale

YEEssss, these are packable, portable road snacks (that my dog does not try to beg from me)

Also take healthy road snacks. Don’t buy road trip foodstuffs where you fill up with gas or where the food gets handed to you through a window. Hit your grocery store and farmer’s market beforehand. In our case, we packed fruit, popcorn, sweet bell peppers, and Almonds (thanks Blue Diamond, who is sponsoring this post and helping us stay healthy and satiated as we motor up Highway 1!).  Believe me, if you have just polished off a handful of almonds or a baggie of cherries, you are not going to be tempted by the doughnut shops that line all roads, highways, and byways. Ok, I might be tempted, but since I am not hungry, I don’t give in to that temptation. How about you?

Anyway, enough nattering on about my summer season that is seasoned with flavorful A words. It’s time to share a few pictures of my summer Adventure. Then to get to sleep so I am ready for more Action tomorrow. But no doughnuts.

Kila on beach

 

Bow WOW, this sign is Barkalicious!

Elephant Seals Molting in the Melting Sun

Elephant Seals Molting in the Melting Sun

20150729_190706

Day 3 Ends Well in Northern Calif

Day 3 Ends Well in Northern Calif

 

Blue Diamond, Ahnu, IDEA notebook

Ready to Inspire, Connect, Transform at with my Ahnus, Almonds, and IDEA notebook

“This “Flavor Your Adventure” post is sponsored by Blue Diamond Almonds. For more snack ideas to “Flavor Your Adventure” this summer, visit Blue Diamond Almonds on Facebook (http://facebook.com/bluediamond).  Don’t visit the candy aisle at the gas station. Remember those stations all have cameras! Picture yourself making summer-worthy snack decisions.

Then subscribe to our blog if you have not yet done so. Enter your email on the right. Best road trip ever!

 

10

Post-Workout Healthy Snacks

Please share some examples of slow carb release post-workout healthy snacks please (I’m diabetic).
Thanks, Maxine

Hi Maxine:
I’m currently studying for my Nutrition Specialist certification, so I will do my best to give you some general information about slow (and fast) release carbs.

Fast release carbohydrates are foods that are quickly broken down into sugars.
Slow release carbs are foods that are slowly broken down into sugars.

strawberries and blueberries

Glycemic response refers to the body’s increase in blood glucose (a simple form of sugar; if you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat.
As you’re diabetic, I imagine the insulin/ blood glucose terminology is familiar to you, but this quick definition is my way of leading you down the non-sugary path to the Glycemic Index (GI). The GI is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are  <60 are low. Low Glycemic Index foods are slow release.

 

pic of healthy brain foodsI cannot advise you specifically what foods to eat, as that’s out of my scope of practice, but I can certainly tell you some of the foods listed as low (<60) on the GI.

lentils

hummus

peaches

apples

grapefruit

peanuts

pears

beans

oat bran bread

milk (whole or nonfat or soy)

yogurt

dried peas

egg fettuccini

apricots

bananas

wheat kernels

cherries

plums

tomato soup

rice

bran barley

For a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International table of glycemic index and glycemic load values: 2002 published by The American Journal of Clinical Nutrition.

Handy hint – you won’t want white bread, I’m thinking.

Healthy packed dried fruits and veggiesWhat you choose from the Low GI Foods will also depend on what type of exercise you did, duration of that exercise, and intensity. And of course, your personal taste. I know I’d find it a lot easier to eat some cherries after working out than stashing tomato soup in my gym bag. But I wouldn’t say no to a bowl of egg fettuccini if someone else prepared it for me. But then, who wants plain fettuccini. Guess I’ll go look up the GI of butter and garlic.

In case you don’t carry the Glycemic Index list around with you, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify slow release, even though they are probably the brightest food around.

picture of white foodsOne more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.

Now I’m hungry for some kale, carrots, plums and almonds, all mixed in with my steel-cut oats. Or something along those lines. I wonder where red licorice falls on the index???

Alexandra Williams, MA

Photo credit for white foods: Sharon Drummond via CreativeCommons.org

5

Summer Heat, Exercise and Staying Hydrated

Yay, summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait – we are not saying you should avoid outdoor exercise – say nay to that. We want to encourage you to go outside, and stay hydrated.

Mud Run water duct with Alexandra

So many times, we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or. We won’t lecture you (but we’d like to) about taking along your water bottle, but we WILL share some definitions and information so you can be well-prepared even if you aren’t well-hydrated.

Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).

Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.

Dehydration – when water losses due to sweat are not offset by water intake.

Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium.

Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.

Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.

Hiking makes you sweatyHot tips to stay Cool

* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.

* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?

* Drink water before, during AND after exercise – yes, all three.

* Before you go out, eat a small salted snack such as pretzels. As “opposite day” as that sounds, a salted snack will stimulate thirst, plus the sodium helps you retain water.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. We did a post about this question of water temp, and the truth is that the temperature that’s most effective is the one that will induce you to drink more water.
Water
If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.

by Alexandra Williams, MA

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