The weather the last 2 days has been less than desirable for running outside... and if you're anything like me, running on the treadmill just doesn't cut it. Not to mention that I just want to bundle up under a blanket and watch Christmas movies. But the fall semester is about to end for me so it's the perfect time to get back to the gym, and I'm using this time to get for focused on my weight training again.
Weight training can get boring and there are so many exercises that you can do, so which ones are best? We all have busy schedules, so the other half the battle is time. How do you get the most out of your workout? Well, good news... I have a new Winter Workout to help get you through these cold, gloomy days!
Squat Press (4x10 reps)
Lunge + Curls (4x10 reps)
Push-Up + Row (4x10 reps)
Mountain Climbers (4x20 reps)
Plank Front Raise (4x5 each side)
Elevated Leg Raises (4x10 reps)
Standing Oblique Crunch with Weight (5X10 each side)
And don't forget to stretch and stay hydrated!
I love the holiday season because I get to spend time with my family and friends - It's a much needed break between school semesters and I cherish every moment.! People always ask what I want for Christmas (and my birthday, since it's shortly after Christmas) and I have a hard time giving an answer. What do you get for the health fanatic one in the group? Well, here is a gift-giving guide for the health-enthusiast in your life!
1. Foam Roller (with trigger points) - These are the BEST. I use mine every day!
2. Basically anything from The Sarcastic Nutritionist!
3. Eat Healthy Designs
5. A FitBook
Life has been so hectic lately - and it's only about to get even crazier with the holidays quickly approaching. Between my internship, studying, training, and just life in general, I've been finding it very challenging to balance everything and stay motivated.
This past week, I had a little break from my usual schedule and it was SO nice. I felt like I was sort of back to a somewhat normal routine. Because of the overload of things I've had going on lately, I haven't been as diligent about my training - I've been slacking BIG time. I ran a half marathon last Saturday, and I was not prepared for it, although I did much better than I thought I was going to do. I have another one in 2 weeks, as well as one in December and January. I went into the race last weekend with the mindset that this was just going to be a training run for the next 3 races. I think that's what helped push me through the race. It was cold, rainy, and I would have much rather been at home in sweatpants watching Netflix all day!
The thing I love about these runs though is that everyone is so encouraging and motivating along the way. I think this run helped me feel like I was back on track. Now to keep that up...
I started a new thing (and maybe it's a little cheesy), but it's made a big impact on how I get through the day. I write myself little notes in my planner (which I cannot live without) to remind myself that no matter how stressful my day may be, it's all worth it. No matter how bad I may think my day is, I know that someone has it way worse, someone is more stressed than me, and in the midst of all that - there is still something good in everyday!
Go the extra mile - It's never crowded.
This past weekend I had the opportunity to attend FNCE (Food and Nutrition Conference & Expo) in Chicago for their 100th Anniversary! I learned so much and met so many people who share my passion for food and nutrition. I came back with all sorts of fun new products to try, so be on the lookout for posts about those. Anyone who's ever been to FNCE will understand just how much you get to sample. I left room in my suitcase knowing I would be coming back with a lot.
I attended sessions on Alzheimer's, Intermittent Fasting Effects on Cardiometabolic Disease and Cancer, PCOS, and Food as Medicine in Malnutrition and Eating Disorders. I also attended a job fair to learn about different career paths... and then there was the Expo. There was so much food and so many samples to try - I literally ate all day long (but we walked a lot too, so it balanced out).
Thankfully, my fellow interns and I had some time to explore the city a little too! We had a rough start with our airbnb - but we ended up staying right in the middle of the theater district which was so fun! And of course we had to try the deep dish pizza at Giordano's - DELISH!
I've been so incredibly busy lately with internship that I haven't been keeping up with posts, but come May that will change! Being a dietetic intern has been very challenging and I wanted to share a little bit about my experiences so far!
I knew this wasn't going to be a walk-in-the-park, but this has been a lot tougher than I thought, but not in the way I was expecting it to be. There are the early mornings and late nights, trying to work every second I'm not at the hospital, and the obvious... tremendous amounts of coffee!! I've unexpectedly been faced with quite a few negative experiences, but I've been trying my best to make them positive and learn from them. I have to journal about my experiences and all the things I'm doing, so I'm trying to focus on what I would do differently in those situations and how those situations could be handled differently.
I'm learning so much, and gaining so much experience, and I can't wait to practice. I've completed all my community rotations and now I'm on to food management, and it's been quite the challenge. I did a lot of food management in undergrad, and I'm continuing to learn new things every day. The hardest part is that when I say I'm a dietetic intern, people don't understand what that means. They think I'm still in undergrad, that I just cook, that I'm volunteering, and my favorite, that I'm getting paid (HaHa!). When I explain what I'm doing and what I want to do, I get questioned... Why would you want to do that? Why not just be a doctor? Well... because I don't want to be a doctor and I love what I'm doing!
The work that I'm doing is so rewarding, and I'm finally starting to put everything I've learned into practice and see things happen. The people that I'm working with have taught me so much so far, and it's helping me narrow down the direction that I want to go in.
I'm so excited for all the things to come the rest of this semester and next semester when I move to my clinical rotations!
I'm very picky about my protein bars like most people probably are... And I'm constantly asked what protein bars I eat and my opinion on different ones.. Truth is, you have to read the label. It's your body and you get to choose what goes into it. I'm sharing this post from www.reviews.com/protein-bars/ to share their study and findings on protein bars.
They share great information on what they found and how they found it - it's worth looking at!
Protein bars are a hot commodity today - everyone seems to have "their bar" and my question is, do you really know what's in it? What you may not realize is that some protein bars don't even contain much protein AND they contain lots of added sugar! That's why it's so important to read and understand not only the nutrition facts label, but also the ingredient list!
Life has been a little hectic lately, so I haven't been able to stick to my usual workout/running routine, and it's driving me crazy! Just a few more days of recovery before I can ease myself back into running after a couple weeks off. I've been suffering with some severe asthma issues and I'm finally almost done with the prednisone (Ugh!) and I can take my time getting myself back to where I was. Like many diseases, asthma wears you out. I have a pretty rough history, but I've come such a far way from where I was. This flare-up brought back some not-so-fun memories from when I was a kid and the countless hours doing breathing treatments and anxiousness that came as a side-effect with the medication, but at the end of the day, I was so thankful. I have accomplished things that I never thought I would, and here I am today, anxiously waiting until I can put my running shoes back on.
As I was laying in bed until 5pm last Thursday afternoon, and after sleeping pretty much the entire day (which drove me crazy because I never do that and it made me feel so unproductive, although I clearly needed the rest), I had to remind myself not to get frustrated because I wasn't getting my miles in. Hitting the pavement in the brutal heat of summer when I couldn't breathe, was probably not going to help me get any better... This is why it's so important to listen to your body. I took the weekend to watch some movies, sleep, and just rest! It's amazing what our bodies are capable of, but that doesn't mean we can just go and go and go...
This minor setback is giving me more motivation to achieve my time goals for the 3 half marathons I'm running this fall. It's going to take me a little time to get back to where I was with my time, but I know it's not impossible, and I know I'll have to push myself a little harder, but I know how amazing it will feel when I cross that finish line!
So! I am working on a research proposal for school and I'm looking for some participants to help me complete my research!
- must be 18 or older
- must be a diagnosed asthmatic
- must be willing to participate for 12 weeks
- must be willing to keep a food log
My study will be to monitor the effects of a high fat/low carb diet on asthmatics. Let me know if you are interested! I'll give the details individually.
The study will begin late August/September.
Ever since I've started pushing myself harder to improve my running time, I've found myself more and more motivated when I run. I've signed up for 3 half marathons this fall: The Jazz Half, The Big Easy Half, and the Cajun Country Half. I'm also running the Louisiana Marathon again in January and possibly another marathon in March... I'm going to need a medal board before long!
With my school and work schedule it's hard to attend run groups and participate in group workouts. I'm looking to put together a run group, but not in the traditional sense. This would be more along the lines of a group of people running on their own, or even in small groups if you can, but checking in on a weekly basis to help motivate and push each other. I know everyone has different goals and activities that they do, so this would not be limited to just runners! I have days when I'm too tired or just don't feel like working out, and I think having a group who talks/checks in with each other on a weekly basis would be great motivation! If anyone is interested please let me know!
Who doesn't love pancakes?! I just don't love all the sugar they can provide - What if I told you there is a delicious pancake mix that provides lots of protein, very little sugar, and is a good source of fiber? Well it's true... Kodiak Cakes do exactly that! They are made with whole grains, can provide up to 21g of protein, has 3g of sugar, and 5g of fiber per serving! There are quite a few flavor options, and while I haven't been able to try them all yet, I love the dark chocolate!
You can add plain water to the mix, or use milk and add an egg for extra protein. I like to top mine with fresh fruit and sometimes a little sugar free syrup. And honestly, they don't even need the syrup! It's the perfect amount of sweetness and provides a protein-packed breakfast. They can even be purchased in on-the-go cups - you just add water and heat in the microwave for those busy mornings!
For those of you with a gluten intolerance - they have gluten free mixes, as well as organic and superfood options! Check out their website linked below to see everything they have to offer!
So I guess it's time that I post on here that I was accepted into the Nicholls Dietetic Internship. I'm incredibly excited to finally start this journey to finishing my education to become a Registered Dietitian. This has been a dream of mine and it's finally happening!
I often hear people refer to me as a nutritionist and a dietitian - but did you know there is a difference? While I have my bachelors in dietetics, I'm not a registered dietitian, YET! But once I complete my internship and pass the National Registration Exam for Dietitians, I will be an RD!
"All registered dietitians are nutritionists, but not all nutritionist are registered dietitians"
-Academy of Nutrition and Dietetics
Who doesn't love an easy recipe?! This is the perfect weeknight recipe when you have lots to do - not to mention, super easy clean up!
Prep time: 10 minutes
Cooking time 45 minutes
1 pork tenderloin (season to taste)
1 onion, cut
1 bunch asparagus
2 sweet potatoes (cut as desired - as you can see Bill and I had differing opinions on cutting them)
Olive oil (as desired)
Salt and pepper to taste
Preheat oven to 350 degrees F. Wash and cut vegetables. Line baking sheet with aluminum foil. Spread out vegetables and lightly coat with olive oil, salt, and pepper. Place pork tenderloin in center. Place in over for 45 minutes. DONE!
This article was written by Personal Trainer, Paige Johnson - She offers excellent tips and advice!
Some people look at the beginning of a new year to focus on fitness and healthy eating while others may be motivated by the summer and swimsuit season approaching or a special upcoming event. No matter what time of year it is, there are some great strategies that can be incorporated into your lifestyle to help you achieve your health and fitness goals, and these can typically be applied all year long.
Use the change of seasons as an excuse to try new activities.
Everyday Health points out that different seasons can impact people and their ability to achieve their health and fitness goals in different ways. Some people embrace winter and the opportunity to do cold-weather activities like skiing and snowshoeing, while others are invigorated by the summer warmth where they can get out to run or bike under the sun's rays.
Even if you tend to embrace exercise during one season more than others, it is possible to adjust your habits to be consistent with year-round activity. Adjusting the time of day that you work out might be helpful if you are struggling to stay on track, and if you belong to a gym, consulting with a fitness trainer for a session or two could be the jolt you need to reset your fitness focus if you’re in a slump.
When you are looking for motivation to exercise during a season where you normally struggle, trying a new activity or two might be just what you need for some inspiration. Swimming is a great year-round activity that can be fantastic exercise (especially with some helpful equipment) for all ages and skill levels, and some people utilize what may otherwise be an off-season to try out different types of sports leagues or fitness classes. Shaking things up can keep your fitness routine from becoming too drab month after month.
Make adjustments to embrace what foods are in season
There are numerous approaches you can take when it comes to healthy eating, but Mayo Clinic points out that it is key to choose plans that will fit nicely within your budget, tastes, and lifestyle. Trying to go with an eating style that you hate typically will only backfire and long-term, year-round success comes from picking something that is both healthy and that will suit your tastes.
Typically, choosing everyday items that you can find at local stores is important, and be sure to incorporate a wide variety of whole grains, healthy fats, fruits and vegetables, and lean proteins and low-fat dairy items. As you load up your plate, it is important to be mindful of the size of your portions. Experts recommend focusing on vegetables and fruits first.
When you are looking to be fit and continue healthy eating habits all year long, incorporating a few basic strategies can go a long way. Find exercise styles that fit your tastes and can be done in multiple seasons, or try different types of exercise during different times of the year. Embrace the fresh air of the outdoors when you can, but don't forget that many great exercise options exist indoors as well.
Healthy eating habits typically incorporate a variety of foods, making adjustments at times to accommodate what fruits and vegetables are available at different times of the year. Be sure to focus on choices that are easily available and suit your tastes while packing the best nutritional bang for your buck. Many people face some slumps with their fitness and eating plans at various times of the year, but with some determination and strategizing, year-round success is definitely possible.
[Image by PublicDomainPictures/Pixabay]
So I spend a little more time on social media than I would like to admit - however, I primarily use it for my blog. But is constantly checking Facebook, Twitter, Instagram, and Snap Chat really all that healthy?
First of all, think of all the other productive things we could be doing - not necessarily fun things that we want to do, but much more important things than taking a quiz to see the first letter of the name of the person you are destined to marry!
Not only does it reduce our productivity, but it makes us miss things happening around us. If we constantly have our heads bent down, blankly staring at a screen, we are probably missing so much that's happening right in front of us. I travel around the city for work, and I had the opportunity to work at the Ace Hotel this week - and it was probably one of the coolest places I've gone in a while! There is a rooftop pool with an outdoor bar, so I went up to check it out. When I walked up there, almost everyone was on their phones. You are sitting at a rooftop bar overlooking New Orleans, but Facebook is more entertaining? I personally love going places in this city just to people watch - you never know what you are going to see! I guess I found it disappointing because there are so many things happening around us and we aren't aware of them because social media has us distracted.
This past weekend I went camping and the beauty in that is that I left my phone sitting in my purse the entire time and had absolutely no need for social media. It was nice to get away, enjoy the fresh air (minus the bug bites), and relax!
And my favorite part of social media - distorted body selfies! You can flex, turn, and pose all you want - but very few people actually look like that on an everyday basis. But I will say, I enjoy progress pictures - real people, making real progress. No weird poses. No sprayed on tan line.s. No comparing ourselves and making unrealistic body image goals. Those posed pictures are part of the reason some people don't see themselves as "fit" or "in shape" because they are comparing themselves to something unrealistic. So how is that healthy? Newsflash! It's not.
The point is - spending so much time on social media and posting everything we do, isn't exactly healthy. Sharing pictures of meals, workouts, and other exciting things you are doing is fun, and allows you to keep up with everyone, but it's something that we should balance, just like everything else we do!
As of late, Greek yogurt has become a very popular nutrition trend. The problem is there are SO many options - so what's YOUR best option? It seems that just about every time I walk into the grocery store, I find new brands, and of course I have to try them! Yogurts tend to have a lot of added sugar, which isn't great, but Greek yogurt can be a good source of protein, as well as calcium, so it makes for a great snack, especially when topped with fruits like blueberries, or even some almonds. It's also a great replacement in some recipes for dips, soups, and even desserts! The general rule of thumb is to buy brands that have more protein than sugar. So these are my top 4 choices/recommendations:
Siggi's - 0% Milkfat, 11g sugar, 16g protein
Trader Joe's Nonfat Greek Yogurt - 6g sugar, 22g protein
Fage Total 0% - 7g sugar, 18g protein
Yoplait Greek 100 - 7g sugar, 14g protein
Mention "Taylor'd Nutrition" at Mackie Shilstone GNC located at 2901 Magazine St. or 5300 Tchoupitoulas St. to receive a discount on select products!