Now that you have done these exercises a few times - let's see if you have improved.
Test yourself to see how much progress you have made.
I must admit that I made myself do these 4 times this week and I improved in each exercise!!
How about you?
We have now completed a dozen challenges - wow! How are you doing? Does your plate look different? Does your activity log look different?
My hope is that you take something from each challenge and continue to implement these healthy changes in a cumulative manner.
Friday, March 30, 2012
Thursday, March 29, 2012
Super Superman
Experts have always said that in order to have strong abs, you must have a strong back as well. Working opposing muscle groups will yield a leaner, stronger body. Here is some great info on Superman exercise:
Good instruction for beginners:
http://www.livestrong.com/video/2526-do-superman-exercises/
Start flying!!
Good instruction for beginners:
http://www.livestrong.com/video/2526-do-superman-exercises/
Start flying!!
Wednesday, March 28, 2012
Wonderful Wall-Sits
Wall-Sits have been used as punishment by many coaches in my lifetime. However, as an adult, I now do them voluntarily in order to keep my thighs dimple free!
Check out these sites for more instruction and variation on Wall-Sits.
Very good demonstration of Wall-Sits and modifications:
http://www.youtube.com/watch?v=y-wV4Venusw
The rationale of Wall-Sits:
http://espn.go.com/espnw/training/workouts/6659931/three-reasons-do-wall-sits
Check out these sites for more instruction and variation on Wall-Sits.
Very good demonstration of Wall-Sits and modifications:
http://www.youtube.com/watch?v=y-wV4Venusw
The rationale of Wall-Sits:
http://espn.go.com/espnw/training/workouts/6659931/three-reasons-do-wall-sits
Tuesday, March 27, 2012
Play with Plank
Plank can be more than just holding still on both forearms for however many minutes. Check out the following sites for variations on the plank. Just do it every day - we will measure your baseline again on Friday.
This is a good demo for beginners or people who need modifications: http://www.marksdailyapple.com/how-to-proper-plank-technique/#axzz1qEPXZbBo
Good info and drawings for those who hate videos:
http://www.abs-exercise-advice.com/plank.html
This is a good demo for beginners or people who need modifications: http://www.marksdailyapple.com/how-to-proper-plank-technique/#axzz1qEPXZbBo
Good info and drawings for those who hate videos:
http://www.abs-exercise-advice.com/plank.html
Monday, March 26, 2012
Challenge #12 - Prepping to Pump
I hope you are incorporating everything from the previous weeks. This week we are re-shaping! Today I want you to find your baseline times for each of the poses below. Write them down - we will work on improving them this week.
Challenge Summary: This week I want you to practice a few "poses" to build up core strength. They include plank, wall sits, and superman.
Notes about the Challenge: Doing any of the poses incorrectly is not beneficial and can be harmful, in fact. If you experience joint pain at any point, stop the exercise. However, if your muscles are burning, you are doing it right - carry on!!
Please follow the following guidelines:
For Plank:
1. Get in the push-up position, except put your forearms on the floor instead of your hands. You should have your elbows lined up directly underneath your shoulders. Your toes should be on the ground.
2. Squeeze your butt and tighten your tummy.
3. Keep your back straight and your neck neutral - don't look way up or way down.
4. Hold the position for as long as possible (30 - 120 seconds). Rest 30 seconds and repeat 2 times.
For Wall-Sits:
1. Put your back against the wall with your feet hip width apart.
2. Slide down until your hips and knees both form 90 degree angles - as though you are sitting in a chair. You may need to adjust your feet - keep your knees directly over your ankles.
3. Extend your arms in front of you just below shoulder height.
4. Hold the position for as long as possible (20-60 seconds). Rest 30 seconds and repeat 2 times.
For Superman:
1. Lay on face down on the floor with arms extended in front of you (in "flying" position).
2. Lift your arms and legs simultaneously about 6 inches off the ground.
3. Hold this position for a count of 10 and rest for a count of 10. Repeat 10 times.
Challenge Summary: This week I want you to practice a few "poses" to build up core strength. They include plank, wall sits, and superman.
Notes about the Challenge: Doing any of the poses incorrectly is not beneficial and can be harmful, in fact. If you experience joint pain at any point, stop the exercise. However, if your muscles are burning, you are doing it right - carry on!!
Please follow the following guidelines:
For Plank:
1. Get in the push-up position, except put your forearms on the floor instead of your hands. You should have your elbows lined up directly underneath your shoulders. Your toes should be on the ground.
2. Squeeze your butt and tighten your tummy.
3. Keep your back straight and your neck neutral - don't look way up or way down.
4. Hold the position for as long as possible (30 - 120 seconds). Rest 30 seconds and repeat 2 times.
For Wall-Sits:
1. Put your back against the wall with your feet hip width apart.
2. Slide down until your hips and knees both form 90 degree angles - as though you are sitting in a chair. You may need to adjust your feet - keep your knees directly over your ankles.
3. Extend your arms in front of you just below shoulder height.
4. Hold the position for as long as possible (20-60 seconds). Rest 30 seconds and repeat 2 times.
For Superman:
1. Lay on face down on the floor with arms extended in front of you (in "flying" position).
2. Lift your arms and legs simultaneously about 6 inches off the ground.
3. Hold this position for a count of 10 and rest for a count of 10. Repeat 10 times.
Thursday, March 22, 2012
Do Something About It At Work
What do you turn to at work for a quick fix? Whether it is the vending machine, sandwich cart, or that stash of goodies in your bottom desk drawer, you need to set yourself up for success at work. Rather than turning to the potato chips or candy bar for an energy boost, stock your drawer before the crash occurs.
Here are some healthy options:
Here are some healthy options:
- Almonds, Walnuts or Cashews - raw, not roasted please.
- Toasted seaweed snacks (if you don't like sushi - don't even try this)
- Kale chips - sold in bags just like potato chips, only much healthier and more filling.
- Le Croix flavored sparkling water - comes in 12 oz. cans - great substitute for a soda! Add stevia for sweetness.
- Apple (don't forget about it or you will have a smelly surprise next week!)
- Tea bags - a cup of tea can really pick you up - try flavored green teas for extra variety. Stay away from bottles of green tea, they are not fresh and usually packed with sugar / sweeteners.
Wednesday, March 21, 2012
Do Something About It At Restaurants
This can be tricky! Eating out is full of so many pitfalls it is easy to undo an entire week of healthy eating in one sitting. Here are a few guidelines to encourage better decision-making at restaurants and less fat consumption.
1. Don't go to any restaurant that serves chips or bread while you wait on your order.
2. Only go to restaurants that have a "light" menu or are geared toward serving "clean" food. Here in Dallas, my faves are Bliss Raw Food Cafe, The Company Cafe, or even Sweet Tomatoes if you are on a tighter budget. Fast food? Forget it - eat at home. That is not food and it certainly does not make for a nice experience. Food should be enjoyable and sharing a meal with others should be about the fellowship, with the food serving its purpose (to fuel our bodies) in a healthy way.
3. If possible, decide ahead of time what you are ordering. Don't even bother with a menu once you are at the restaurant. You are more likely to make a good decision this way. If you can't do this, order a protein grilled, poached, or baked and a side of steamed seasonal veggies (no added fat please). Why not a salad? Too many salads have 600-1,000 calories after you add up the ingredients and the dressings are just too fat laden to do any good for you!
4. Don't be afraid to ask for substitutions! Request no added fat to your veggies, dressing on the side, etc. It's ok - you are paying them so get what you want!
5. NEVER order dessert!! Have a cup of decaf if you need a topper.
1. Don't go to any restaurant that serves chips or bread while you wait on your order.
2. Only go to restaurants that have a "light" menu or are geared toward serving "clean" food. Here in Dallas, my faves are Bliss Raw Food Cafe, The Company Cafe, or even Sweet Tomatoes if you are on a tighter budget. Fast food? Forget it - eat at home. That is not food and it certainly does not make for a nice experience. Food should be enjoyable and sharing a meal with others should be about the fellowship, with the food serving its purpose (to fuel our bodies) in a healthy way.
3. If possible, decide ahead of time what you are ordering. Don't even bother with a menu once you are at the restaurant. You are more likely to make a good decision this way. If you can't do this, order a protein grilled, poached, or baked and a side of steamed seasonal veggies (no added fat please). Why not a salad? Too many salads have 600-1,000 calories after you add up the ingredients and the dressings are just too fat laden to do any good for you!
4. Don't be afraid to ask for substitutions! Request no added fat to your veggies, dressing on the side, etc. It's ok - you are paying them so get what you want!
5. NEVER order dessert!! Have a cup of decaf if you need a topper.
Tuesday, March 20, 2012
Do Something About It At Home
What is in your pantry? Freezer? Refrigerator? Kathy Stevens shares some great information about pitfalls found in the pantry. Today, just focus on removing this one thing from your kitchen. Though it is a carbohydrate, it is a great vehicle for lots of fat. If you replace half of the carbohydrates you eat with veggies, you will consume fewer calories, more fiber, and much less fat!
WHITE FLOUR
White flour is stripped of its most vital nutrients and the products
made from white flour such as cereal, baked goods and pasta can cause blood
sugar problems that lead to weight gain. Just by changing from white to whole wheat
bread you can lower your risk for heart disease by 20% according to April 2,
2003 issue of The Journal of the American Medical Association.
When wheat is refined to the point of white flour, the most nutritious parts of
the grain are lost: most of the vitamins and minerals, essential fatty acids
and the fiber. This is the joke about refined foods, even though 30
nutrients are removed during the refining process, by law only 5 nutrients must
be added back in. Replace any white flour products with whole-wheat flour and enjoy the hearty taste in your own homemade baked goods. You can also experiment with other flour blends including gluten free flours.
To get the fiber of one piece of whole wheat bread, you’d
have to consume eight pieces of white bread. So much for the
“enriching” process!
Monday, March 19, 2012
Challenge #11: Now Do Something About It
Challenge Summary: Last week you wrote down the fat that you consumed. This week, I want you to bring your fat consumption down to the 20%-25% range.
Notes on Counting Fat Calories: If you are eating packaged food, this will be easy. If you are eating real food, you might find a site such as My Fitness Pal very helpful. I encourage you to use a tool such as this as it makes everything so much easier while you are learning the process.
Notes on Counting Fat Calories: If you are eating packaged food, this will be easy. If you are eating real food, you might find a site such as My Fitness Pal very helpful. I encourage you to use a tool such as this as it makes everything so much easier while you are learning the process.
Friday, March 16, 2012
The Easy Way to Manage Fats
How much fat should I eat each day?
Is a low-fat diet a good idea?
Could I just be "fat-free?"
Let's not make a more confusing web of fat than necessary. For most Americans, 25% of your calories should come from fat. What does that mean? If you eat 2,000 calories per day, 500 calories can come directly from fat. Fat is usually measured in grams, so you want to know that 1 gram of fat = 9 calories. Therefore, you could have 55-56 grams of fat per day. 80% of your fat calories should come from unsaturated fats and the other 20% from saturated fats.
If you eat according to the above recommendation, you are eating a "low-fat" diet. The fact is, most Americans eat WAY TOO MUCH fat! Cutting fat completely out of your diet, only makes your body functions suffer. Your hair, skin, hormones, and brain will not be happy - and if you are fat.... you will still be fat! To lose weight, start with your total calories, pare them down, keeping your fat ratios the same. You will naturally eat less fat. Don't forget to throw in some physical activity for added weight loss and better muscle tone.
Now - go and do!!!
Is a low-fat diet a good idea?
Could I just be "fat-free?"
Let's not make a more confusing web of fat than necessary. For most Americans, 25% of your calories should come from fat. What does that mean? If you eat 2,000 calories per day, 500 calories can come directly from fat. Fat is usually measured in grams, so you want to know that 1 gram of fat = 9 calories. Therefore, you could have 55-56 grams of fat per day. 80% of your fat calories should come from unsaturated fats and the other 20% from saturated fats.
If you eat according to the above recommendation, you are eating a "low-fat" diet. The fact is, most Americans eat WAY TOO MUCH fat! Cutting fat completely out of your diet, only makes your body functions suffer. Your hair, skin, hormones, and brain will not be happy - and if you are fat.... you will still be fat! To lose weight, start with your total calories, pare them down, keeping your fat ratios the same. You will naturally eat less fat. Don't forget to throw in some physical activity for added weight loss and better muscle tone.
Now - go and do!!!
Thursday, March 15, 2012
Open Letter to Rachel Ray
Dear Rachel Ray,
I love you! I love that you have reached millions of people and shown them how to enjoy cooking, eating and "playing" with food. I know people that did not know the kitchen was supposed to be used, not decorated - and you changed them! Years ago, I bought your cookbooks in order to get my daughters interested in cooking. Worked like a charm. By the way, they now love you too!
I am writing to beg you to change one thing - PLEASE STOP COOKING WITH EVOO!!! I love EVOO so much but there is more to this food than meets the eye. I don't intend to write a long tedious paper on the science behind this topic, especially since I am already writing you an unsolicited open letter criticizing your use of a very popular ingredient. But I do want to tell you why you should stop cooking with EVOO.
The long and short of it is this: olive oil is high in MUFA (monounsaturated fatty acid), also known as oleic acid, which becomes rancid and damaged when introduced to high heat (anything above 250 degrees). Olive oil is best used after cooking or in low-heat cooking (less than 250 degrees). Olive oil has, in fact, been shown to have an anti-cancer effect on the body but only at temperatures less than 250 degrees, which is why it is perceived as a "healthy" fat.
Unfortunately, you are doing a great disservice to the public by promoting the inappropriate use of an otherwise GREAT food . I know you would not intentionally promote a dangerous habit, that is why I am broaching this topic with you. You have influence - When Rachel talks, people listen!
I also want to say that I appreciate that when you cook a high fat meal you own up to it and tell your audience to "put on your fat pants for this meal". Thank you for being honest!! Balance is really important where food is concerned, whether it is flavor, health benefit, emotional comfort, etc.
Lastly, Rachel, if I didn't care about people's health, I would never write such a letter as this. But I do care, and I hope you do too.
Yours Truly,
Sharon Krahn
I love you! I love that you have reached millions of people and shown them how to enjoy cooking, eating and "playing" with food. I know people that did not know the kitchen was supposed to be used, not decorated - and you changed them! Years ago, I bought your cookbooks in order to get my daughters interested in cooking. Worked like a charm. By the way, they now love you too!
I am writing to beg you to change one thing - PLEASE STOP COOKING WITH EVOO!!! I love EVOO so much but there is more to this food than meets the eye. I don't intend to write a long tedious paper on the science behind this topic, especially since I am already writing you an unsolicited open letter criticizing your use of a very popular ingredient. But I do want to tell you why you should stop cooking with EVOO.
The long and short of it is this: olive oil is high in MUFA (monounsaturated fatty acid), also known as oleic acid, which becomes rancid and damaged when introduced to high heat (anything above 250 degrees). Olive oil is best used after cooking or in low-heat cooking (less than 250 degrees). Olive oil has, in fact, been shown to have an anti-cancer effect on the body but only at temperatures less than 250 degrees, which is why it is perceived as a "healthy" fat.
Unfortunately, you are doing a great disservice to the public by promoting the inappropriate use of an otherwise GREAT food . I know you would not intentionally promote a dangerous habit, that is why I am broaching this topic with you. You have influence - When Rachel talks, people listen!
I also want to say that I appreciate that when you cook a high fat meal you own up to it and tell your audience to "put on your fat pants for this meal". Thank you for being honest!! Balance is really important where food is concerned, whether it is flavor, health benefit, emotional comfort, etc.
Lastly, Rachel, if I didn't care about people's health, I would never write such a letter as this. But I do care, and I hope you do too.
Yours Truly,
Sharon Krahn
Wednesday, March 14, 2012
What are Good Fats?
Not all fat is created equal. Some fats are NEVER good for you. We often are advised to stay away from saturated fats. But, not all saturated fats are bad for you!! Coconut oil is a great fat source. Animal fat can also help provide needed components for many healing mechanisms in the body (enough said for now, without chasing a rabbit). Unsaturated fats are touted as being all GOOD. Not so!
I will allow this absolute though:
While not all saturated fats are bad, not all unsaturated fats are good. Advertising would have us think that any unsaturated vegetable oil is ok - again, not so!
Canola oil is TERRIBLE. It comes from rapeseed - all genetically modified. The same can be said for soybean and corn oil.
What are good fats??
Side Note: Cook with coconut oil... not olive oil!!! Stay tuned for more on this...
I will allow this absolute though:
Trans fats are ALWAYS bad. period.
While not all saturated fats are bad, not all unsaturated fats are good. Advertising would have us think that any unsaturated vegetable oil is ok - again, not so!
Canola oil is TERRIBLE. It comes from rapeseed - all genetically modified. The same can be said for soybean and corn oil.
What are good fats??
- Nuts, such as almonds and walnuts as well as their oils
- Olives and olive oil
- Coconuts and coconut oil
- Avocados and avocado oil
- A little butter is fine!
- Small amounts of animal fat are fine too.
Side Note: Cook with coconut oil... not olive oil!!! Stay tuned for more on this...
Tuesday, March 13, 2012
What are Bad Fats?
Throughout the 20th century and even today there has been much debate surrounding fat. At one point, we were told that all fat was bad and we should eliminate it from our diet completely. That ushered in the mass production of an array of "fat-free" foods aimed at helping Americans accomplish the task of living fat-free while not sacrificing the "crap" that we enjoyed most. Today, there is still conflicting information about fat, how much we should eat, what kind, how much should be plant-based or animal-based, saturated vs. unsaturated, etc...
I wil now toss my op;inion into the fray. I am basing my opinion on my naturopathic background and my extended studies into neuro-immunology as well as my experience within my practice.
In short, here is my list of sources for "bad fats".
Milk = Snot.
For Everyone.
Don't forget that.
I wil now toss my op;inion into the fray. I am basing my opinion on my naturopathic background and my extended studies into neuro-immunology as well as my experience within my practice.
In short, here is my list of sources for "bad fats".
- COWS - Cows give us beef - not all beef is bad, I admit. I quite enjoy a nice rare tenderloin now and then, but beef is sold in such a way that it contains excessive amounts of saturated fats. That being said, beef is a great source of vitamins and minerals, so what to do about beef? Eat lean (90% lean or better) beef in moderate portions (3-4 ounces) and don't lose any more sleep over it! Cows alos give us milk and in turn, cheese, yogurt, cream, etc. A little butter or ghee can be very beneficial for most people. I think it is safe to say that using butter in the manner that certain famous TV chefs do is detrimental to one's health. 1/2 teaspoon is a moderate helping of butter and can really make your enjoyment factor shoot WAY up for whatever you are using the butter on!
Milk = Snot.
For Everyone.
Don't forget that.
- RESTAURANTS - An endless supply of terrible, cheap fats are yours for the taking at virtually all restaurants. Remember that they aren't on a diet and they really don't care if you are! They use cheap sources of fat to cook and flavor the food. You can't see the fat and you really can't "see" the fat so it seems benign. But understand this, they are not draining the fat off of food for you - they want that food as yummy and rich as they can make it so you will keep coming back.
- BAKING AISLE - What exactly is that white "icing" in the blue can? How many vegetables did they have to milk to get that fat? Have you ever wondered? Plant-based oils that go through a chemical process by which extra pairs of hydrogen atoms are added to a molecule, changing that molecule's structure completely. Thus, crisco! The baking aisle is loaded with very unhealthy fats.
What are the good fats?? Tune in tomorrow!!!
Monday, March 12, 2012
Challenge #10 - Fats
Challenge Summary: To account for the total amount of fat you eat this week. We are not changing it...yet! The most important thing at this point is discovery. You might consider using a site such as http://myfitnesspal.com to record your intake of food. The site will calculate your individual nutrient totals for you.
Notes about fat: Fat is essential to human body function. Your heart, brain, hormones, and skin, among other things, rely on fatty acids to accomplish their natural functions. Not all fats are created equal, however. This will be our topic of discussion this week.
We must first determine how much fat and what type is included in our daily food intake. So remember, if you bite it, write it!
Notes about fat: Fat is essential to human body function. Your heart, brain, hormones, and skin, among other things, rely on fatty acids to accomplish their natural functions. Not all fats are created equal, however. This will be our topic of discussion this week.
We must first determine how much fat and what type is included in our daily food intake. So remember, if you bite it, write it!
Wednesday, March 7, 2012
Allergy Interruption
My practice has exploded the last 2 weeks with people suffering horribly from seasonal allergies. So, because I have not updated my weekly challenge this week and because I am a shameless self-promoter, I am tweaking my challenge this week.
My challenge to you is this: If you are suffering from allergies right now (can't live without your decongestant or anti-histamine) invest a little time and money to get it permanently resolved - NATURALLY!
I use bioenergetic testing (non-invasive) to determine what the culprits are for each individual and then use a very comprehensive approach to eliminate allergy symptoms. It is very successful! I encourage all of you that have been helped by this approach to comment and tell us your story. I love hearing testimonials! Even though my readership is still pretty small, I trust that someone will share their experience with us.
Need more info? Look at BioSET.net, K6wellness.com, sharonkrahn.com - all great sites for more information on allergy desensitization.
My challenge to you is this: If you are suffering from allergies right now (can't live without your decongestant or anti-histamine) invest a little time and money to get it permanently resolved - NATURALLY!
I use bioenergetic testing (non-invasive) to determine what the culprits are for each individual and then use a very comprehensive approach to eliminate allergy symptoms. It is very successful! I encourage all of you that have been helped by this approach to comment and tell us your story. I love hearing testimonials! Even though my readership is still pretty small, I trust that someone will share their experience with us.
Need more info? Look at BioSET.net, K6wellness.com, sharonkrahn.com - all great sites for more information on allergy desensitization.
Thursday, March 1, 2012
Soda vs. Kidneys
Sodas contain a high amount of phosphoric acid which is closely linked to the development of kidney stones and other kidney / renal issues. If you drink 2 carbonated beverages daily for an extended period of time, you are greatly increasing the likelihood of suffering from chronic kidney issues later in life... not to mention the probability of high blood pressure also. The phosphoric acid in sodas makes the soda have a slightly acidic flavor but it really zaps the kidneys.
Many people drink diet sodas thinking they are escaping obesity and other health problems by not consuming the sugar in regular sodas but the fact is - it just ain't so!
Many people drink diet sodas thinking they are escaping obesity and other health problems by not consuming the sugar in regular sodas but the fact is - it just ain't so!
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