The “Modified” 100 Workout

There was an image floating around on Facebook that caught my eye, which also inspired me to do. It was called the 100 workout. Doesn’t the words itself sound interesting? Well I did the workout and it was fun and tough. However, I was wondering where the push-ups where? Therefore, I did a little modification, enabling me to do the original workout, as well as, my modified version in the same week, targeting varying body parts.

This is what I came up with:

100 Jumping Jacks

90 Pilate Hundreds

80 Lunges

70 (Split the 70 between 35 push-ups and 35 Leg Extensions)

60 Jumping Jacks

50 Pilates Hundreds

40 Lunges

30 (Split push-ups and Leg Extensions)

20 Jumping Jacks

10 Minutes of biking

USDA Taking a Stand on the Kiddo’s Lu

With the dominant health status of our country, let alone children, the USDA, for the first time in more than a decade, applies new rules for the federal school lunch program. Such guidelines include:

  • calorie and sodium limits
  • schools must offer dark green, orange or red vegetables and legumes at least once a week
  • students are required to select at least one vegetable or fruit per meal
  • Flavored milk must be nonfat
  • there’s a ban on artificial trans fats.

I believe the intentions are good here, and this was a nice win for Michelle Obama with  her advocacy to stop childhood obesity, but I have a hard time agreeing with all of the rules. One main thing that is troublesome is the lunch time for kids. Recalling back to my youth, some people had their lunch period as early as 10:45am where others longed for some food up to 1:15pm (starting class before 8am). How is a calorie restriction going to help when students are famished by the time they get to the lunch table?

Furthermore, when the food options are right, it is hard to overeat. And by “right” I do not mean corn is a vegetable as categorized by the USDA. Most corn in the US is genetically modified (73%) and can be destructive to our GI tract let alone our immune system. Like most things, there is room for constructive feedback, and again while the intentions are right, the lunch offerings just needs more whole, natural food without processing and cooking in seed oils, including canola oil.

Gosh, I am now wondering why I decided to write about this – I might get in trouble for what I want to say about milk and the grain recommendations…

Overall, the obesity concerns are taking notice and actions are being taken to help reduce the epidemic. Beyond the lunch room we all can make better choices for our health, our family’s health and our environment.  Buy locally, growing your own things, even if it is just herbs, will help lower the carbon footprint.

When we are fueled the right way, with the right foods, we are our best person. Good on the USDA putting in the effort and hopefully soon enough the will put forth some rules that are as simple as one of Michael Pollan’s best quotes, “Eat food, most vegetables, not too much.”

What are your thoughts on this new view from the lunch queue?

Dear Food Log – 12/12/11

Today, Monday, I ate:

Gym: 6AM, stairclimber, abs, push-ups

Breakfast: 7:20AM
2 poached eggs
Mushrooms and herbs
1 large strawberry, sliced
Water
Fish oil
Probiotics

Lunch: 2PM
Leftover fish taco meat and vegetables
Water

At work today we had a guest speaker discussing how to make the most of our lives. It was an interesting talk and motivational. I have been brewing up some NYE resolutions but have not necessarily thought of my goals for 2012. Have you? I know I have traveling in mind, health as a focus, maybe write a book, continue on blogging and more. I would love to hear what you all are pondering. Have any suggestions or ideas? Please share.

Walk: 5PM, walk home from work – 4.5 miles

Dinner: 7:30PM
Saganaki
Raw beef with truffle oil, rocket, parmesan cheese and potato
Water
Sauv Blanc

 

Merry Fitness

If you fall within the average American, there is a good chance that the holiday parties are not favoring your waistline. However, do not fret. Come the night before Christmas, reward yourself or your partner something for fitness..

Fitness Gift Ideas:

  • Bike
  • Running Watch
  • Vibrams
  • Kettlebell
  • Garmin watch – tracks distance, elevation, calories burned and heart rate
  • Books – on running, yoga, Paleo, the list goes on…
  • Water bottle – I like the ones with a straw. It makes me drink more water throughout the day.
  • Workout clothse – feeling good in the outfit you are sweating can make you want to push harder and last longer.
  • Sunglasses – polarized on both sides, protecting your eyes from the sun and water reflection
  • Tent – who said camping is for kids??
  • Yoga mat
  • Bosu ball

Food Gift Ideas:

  • Tea
  • Tea pot
  • Fruit deliveries – delivered monthly to your door step
  • Juicer
  • Food processor to make your own nutbutter, baby food, almond milk…
  • Fair trade coffee
  • Vouchers to awesome and wholesome food places, i.e. Chipotle, Mad Mex, Trader Joes, etc

Misc. Health Gift Ideas:

  • Bio-dynamic grocery bags
  • Fitness calendar
  • Gym membership
  • Running socks
  • iPhone apps to rev you up for workouts and health goals
  • Body lotions made of natural, glutenfree ingredients
  • Gym bag
  • Exercise package or running bib
  • Cooking classes

And the list goes on. What is your favorite health gift/reward?

Cheers to you and good health!

Dear Food Diary – 2/12/11

Today, Friday, I ate:

Breakfast: 8AM
Protein smoothie
Water
Probiotics
Fish oil

Chaotic morning, no appetite around noon. Drank water, ran errands, session in the gym (rowing and lifting).

Lunch: 4PM
1/2 kangaroo burger

Company Christmas Party: 6:30PM
1 1/2 glasses of Pinot Noir (not sure what kind, but it was awesome)

Dinner: 8:30PM

Steer, South Yarra, VIC, Australia

Sauv Blanc, New Zealand, Marlborough (If you ever crave a ncie crisp white wine, always look for one from New Zealand. You will never go wrong.)
Appetizer – 1 scallop with pork belly
1 cheese poof (not sure what it was made of but was ensured it was gluten free)
Lamb (delish)
Dessert – brie & cheddar cheese, grapes, raisins on the vine and more cheese poof bread balls

You may be wondering, “Hey Kelly,  what is up with the dairy when you have trialed this experiment with bad results?” And I am thinking yes, I did cave and I need to take one day at a time on making it goal to eat clean and to consume foods that are best for my metabolism, diabetes, and grain intolerances. Let’s see how I do moving forward, yeah?

Cheers to you and good health!

Dear Food Diary – 30/11/11

Today, Wednesday, I ate:

Breakfast: 8AM
2 poached eggs, free range
2 mushrooms, large, button, raw
1 spoonful of mashed avocado
Water
Probiotics
Fish oil
Chromium

Lunch: 1:45PM
1/2 kangaroo burger
Spinach, raw
Sauteed onions
Water

Snack: 4PM
Coconut cream, organic
15 blueberries, fresh
1 spoonful of sunbutter

Exercise: 5 mile walk

Dinner: 7:15PM
Salmon, wild
Salt and pepper, olive oil
Raw mushrooms

What do you think of this day of intake? Personally, I think I did pretty well. I could have drank more water and reduced the salt on the salmon and morning eggs. Is reading a dietitian’s daily intake helpful for you?

Cheers to you and good health!

Dear Food Diary

Today, 17/11/11, I ate….

Breakfast:
2 poached eggs
Sauteed mushrooms, olive oil
Salt and pepper
Water
Multivitamin
Allergy medicine

Lunch:
Homade grassfed cilantro and chili pepper
Leftover spring salad, lemon
Mini avocado
3 black olives

Exercise: 4 mile walk

Snack:
20 fresh blueberries over peach jello

Dinner:
Grilled Hoki white fish
Sauteed cabbage, seasonings, sesame oil
Water
Probiotics
Magnesium Citrate

A few sips of Extra Dry Cider

Is there anything else you would like me to include in my food diary? Is this what your day looks like? Anything you want to suggest?

Cheers to you and good health!

I did it!

Last week I reached an amazing personal goal. I ran the Disney World half marathon and I beat my boyfriend! Kidding aside, my focus was not on beating my boyfriend (even though it felt pretty good), yet, I was determined to push myself beyond my mental ability.

Orlando, Florida hadn’t seen snow for decades but on this given weekend, 9th of January 2010, it snowed like it was Chicago. Not only did pretty snowflakes come down and covered the course, but there was rain and hail. My limbs were nearly numb running and it did not help having to be at the race 2 hours before the start. It had me shivering to all ends.

So the race started and I ripped off the trash bag I was wearing for warmth and my legs were moving faster than I was thinking. After the second mile mark and my continuous celebratory fist punch in the air (which I did at every mile mark), I told myself I wasn’t going to stop until I past the finish line.

I wasn’t doing this all for myself but in my head I told myself I was doing it for all the type 1 diabetics who feel or have felt held back by their disease to reach physical goals.

I was once one of those diabetics, but I am proud to say I’ve enrolled in 4 half marathons, a dozen of 10k’s and many many more races in the last few years. I will admit, every race I have fear of going low or skyrocketing high, yet, I know how to react to these occasions if they arise and I do my best to be my best and to keep my glucose levels in goal range.

So I was right around mile 5 and there it was, the shriek of pain in my left leg. My IT band, as expected, was acting up. But in my head I told myself to run through the pain to prove myself that I can reach this half marathon goal and that this pain was only the beginning of what is to come. I was and am determined to give back to the diabetic community and reach every goal I set for myself.

The next milestone was right around mile 8. Wow, eight miles. I’ve never ran this much without stopping for a stretch or a water break in my life! But I will admit I wanted to crawl up in a warm bed more than anything. Again, I told myself, “there is no pain, no gain, I am keeping to my goal.”

It is not easy getting through the last few miles of a half marathon. I focused on positive things and I mostly thought of the lessons and morals my parents and peers have taught me.

I heard my dad echoing in my head to always strive to be the best person I can be and to live my dream. I kept recollecting how well my mom and dad raised us four kids and that we are so fortunate for the bond we have and much more.

I guess these races really break you down right?

After the race my dad and mom were the first people I wanted to call to tell how well I did! I called them as soon as my hands warmed up enough to move and my determination to reach more goals hasn’t stopped there. I plan to become a more solid player in the diabetic charitable and research community starting…yesterday. I turned down a great position on the Chicago Dietetic Association board to spend more time with another passion: JDRF.

Two-thousand- ten (2010) is going to be a good year and it took a 13.1 mile race through hail and rain to prove it!

Have a healthy and fit day!

Pass the Finish Line

When you’re engaging in exercise beyond your usual activity level — such as a charity bike ride, mini-marathon or fun run — don’t forget to refuel your body during the event.

Your body can store only about an hour’s worth of carbohydrates, so if you want to finish the race without being pulled over the finish line, eat or drink carbohydrates along the way, such as a sports drink or energy bar.

After any especially long workout, you need to restore your energy. A small high-carbohydrate, moderate-protein and low-fat meal is best. Bring along some fruit, low-fat yogurt and whole-wheat crackers or bread for after you cross the finish line.

Produced by ADA’s Public Relations Team

Have a healthy and fit day!