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
Now that Mardi Gras is over, and everyone has had their fill of King Cake, fried food, and alcohol, it's time to get back on track - Although the boiled crawfish make living in New Orleans a little easier during Lent! I'm sure it won't be long before we will get on social media and start seeing everyone getting "bikini ready" for summer. This is a good time to detox from all the not-so-healthy things we have been eating the past few weeks. I like using this time of sacrifice as a time to start a lifestyle change. If you're tired of always starting over - don't stop. Once these 40 days are over, why go back to those same habits you were trying to stop or change? And maybe you aren't trying to break a habit, maybe you are trying to start a new one!
I'm using these 40 days, not only as a time of sacrifice, reflection, and prayer, but as a way I want to continue to live even when these 40 days are over. I am constantly trying to improve the way I live and the healthy choices I make, so when I start something new, I go into it with the mindset that it's not just something temporary. This is just the start to an even healthier life!
It's also National Nutrition Month!! So starting those new habits, breaking old habits, and starting to live a healthier lifestyle should be a breeze with all the nutrition posts that will be posted this month! Be sure to check them out at eatright.org!
I proudly accomplished one of my goals for this year this past Sunday - I ran a marathon! I'm incredibly sore, but I am already looking forward to the next one! It was such a rush and I experienced a range of emotions - I was so nervous that I was feeling sick before the race started, and once everyone was lined up in the starting corral, the adrenaline rush that hit me was incredible. As nervous as I was, I knew I was ready - I trained, I was well-hydrated, I had all my nutrition that I would consume during the race, and I got a good night's sleep. My goal for this race was to just finish - I had to make sure I was pacing myself so I wouldn't burn out too quickly. All the continuous cheering from the sidelines, funny posters, shots of beer, and donuts people were handing out to runners was incredible. All that support gave me the motivation to get to the next mile! But the best part was seeing my boyfriend, family, and Lucy (my dog, who started crying after she saw me) throughout the course and at the finish line made it all worth it. I have an amazing support system and couldn't have done it without them!
I've run a few half marathons before and knew this was going to be a big challenge, but I trained really hard and had confidence in myself that I could do it. There were thousands of people participating in this race and I was constantly surrounded by a crowd of people telling each other "good job!" and "keep it up, you're doing great!" That's the beauty of these races. Everyone knows the struggle. Everyone has been there and experienced/are experiencing the pain and knows that everyone needs a push. It's such a supportive group of people and everyone is always helping each other out.
In the beginning of the race, I felt so good and I ran the first 15 miles with no problems, except that I was worried about becoming dehydrated and I was drinking so much water and gatorade that I had to stop to go to the bathroom a few times - and then around mile 16 I thought my toenail was falling off. It was so painful, and I had thought about wrapping my toes before the race, but didn't because that had never been an issue for me before, and I didn't want to try anything different on race day. Luckily my dad had a bandaid, so I stopped to put it on the next time I saw my family on the route, which helped tremendously. Then I made it to around mile 21 and thought my quads were going to explode, so the last few miles I had to walk/run. But I made it. I crossed the finish line. It was an incredible feeling. I accomplished something that I never thought I would be able to do. Although, I felt terrible after the race. I was hurting, I could barely walk, and I was starving. All I wanted was some pizza and some sleep!
Crossing that finish line was huge for me being that I'm a chronic asthmatic. I spent so much time in the hospital as a kid. I went into respiratory arrest at 6 years old and my dad performed CPR on me and saved my life. I spent hours doing breathing treatments and wishing I didn't have this miserable condition. But I found ways to overcome it. And running this marathon was one of them. I was told I could possibly grow out of it, but I haven't. I still suffer with it, although it's nothing like it used to be. Staying active is key. I always carry my inhaler when I run, just incase, but hardly ever have to use it. Running this marathon was a little emotional for me - I never thought I'd make it through something like this. It just proves that living a healthy lifestyle can be life changing - it's not just about eating healthy and exercising a lot. It's about taking care of yourself, knowing your limits, and pushing your limits.
After a busy holiday season, I'm thankful to be back to my regular routine (minus the headcold)! I enjoyed spending time with my family and eating all that delicious food, but now it's back to reality. I've got a busy year ahead of me, so I've set my goals and I'm ready to conquer them!
Goals can be big or small - but setting smaller goals to achieve those big ones are key! Also, talk about your goals - if you tell people what your goals are, chances are they will ask you about them later on, so it helps hold you accountable. And most importantly, don't forget to write them down so you can cross them off!
Not only is it a good idea to set yearly goals, but also weekly goals - this will help keep those bigger goals in sight. Especialy when it comes to sticking to a workout routine or meal plan!
Here are just a few of my 2017 goals:
1. Run a full marathon - I can check this one off next Sunday!
2. Get matched to an internship - Bring on February 15th!
3. Take more pictures - I'm terrible about remembering to take pictures
4. Create new recipes to create a cookbook
With the holidays now in full swing - I decided to repost this from last year. Weight gain during the holiday season is a big concern for many people, and understandably so. Between the parties, treats being delivered/brought to work, and family get-togethers - it's hard to resist the temptation of overeating because everything looks and smells so good that you want to try it all! But here are a few helpful tips to help you stay on track!
1. Don't arrive hungry
If you are going to a holiday party and you know the food will be irresistible, eat a healthy snack before you go! This will allow you to still enjoy the food, but in smaller portions!
2. Watch your portions
It's okay to splurge and eat foods you typically don't eat during this time of year because you aren't eating them on a daily basis. Enjoy the foods and beverages, but just don't over do it.
3. Watch the alcohol
Alcoholic drinks have lots of calories, and they add up quickly. Choose a cocktail that is has fewer calories. Clear alcohols with zero-calorie mixers are the way to go!
4. Bring a healthy dish
If you are asked to provide a dish or just feel that you want to contribute something, choose an item that isn't super rich or heavy, like a big salad instead of a casserole that's loaded with heavy cream and cheese. Veggie and fruit trays are always a great go-to. Other people will appreciate the options as well!
5. Don't over eat
When you start feeling full, stop eating. Don't continue to eat until you put yourself in a food coma!
6. Don't take leftovers home
By not having that food sitting in your fridge, you won't be tempted to eat it.
Looking for that holiday treat that is full of flavor, but not full of calories, sugar, and fat? Than this is the recipe for you! I found this recipe on ambitiouskitchen.com and had to try it - the link to the actual recipe is posted below where you can find the nutrition informaiton. This is perfect to take to holiday parties when you think you might want something sweet, but you don't want to completely blow your calories! And more than likely, someone else at the party will apreciate it too!
This was super easy to make, and you probably already have most of the ingredients in your kitchen!
1 1/2 cups whole wheat flour or white whole wheat flour - I used whole wheat
1 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons cinnamon
pinch of nutmeg
pinch of cloves
pinch of ginger
3/4 cup canned pumpkin
1 cup shredded zucchini, squeezed of excess moisture
1/3 cup honey
1 tablespoon olive or coconut oil
1 teaspoon vanilla extract
1/2 cup almond milk
1/2 cup chocolate chips - I used Dark Chocolate Chips
Preheat oven to 350 degrees F. Grease a 9 inch loaf pan with nonstick cooking spray.
In a large bowl, whisk together flour, baking soda, salt, cinnamon, nutmeg, cloves, and ginger.
In a separate large bowl combine pumpkin, zucchini, honey, oil, egg, and vanilla until well combined and smooth. Whisk in almond milk. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips, reserving a few for sprinkling on top. Bake for 50-60 minutes or until toothpick comes out clean. Cool on wire rack for 10-15 minutes, then remove bread from pan and transfer to wire rack to finish cooling.
Another Half in the books! I didn't reach my time that I really wanted, but I crossed the finish line at 2 hours, 17 minutes, and 8 seconds. For me, that's a huge improvement from the first one I ran. I feel like I'm such a slow runner, but I find myself getting stronger with each race. I started out this race out really strong, and started struggling around the eighth mile. And after that I felt like kicking myself for signing up for the Full... All I kept thinking is how am I going to make it 26.2 miles?!
I knew once I reached that point where I was struggling, I was losing focus. At that point, it was just a mental block that I had to overcome. My body was getting tired, but I was more than capable to keep going. I had been training for this, after all. I knew if I regained my focus and kept my goal in mind, I would make it. And I did. I turned up my music, picked a person in front of me and was determined to pass him/her, and then I picked another one, and another one... until I crossed the finish line.
The thing I love most about these races is that everyone is so encouraging, especially towards the end. Everyone is cheering you on the whole way, but when you start reaching the end and the finish line is in sight, you're tired and your body hurts, that's when you need the most encouragement. I saw people slowing down and others running up and grabbing their hands to help them get to the finish. It's really inspiring. Everyone is there to be their best, not to prove others that they are better.
Having my family run the race with me was also encouraging. I don't feel like too many people can say that running a half marathon is a family affair! We all ran at our own pace, but seeing each other on the course is always fun! And having your boyfriend and sister out on the course cheering you on with posters helped give me a little boost too!!
Never in a million years did I think I would be running these races. Or running at all. Being a severe chronic asthmatic isn't easy, and it makes everything you do a little harder. I've come such a long way with it over the years, and I'm forever grateful. During the "bad times" of the year for me, I sometimes couldn't walk far without having an issue, much less try to run... And here I am training to run a full marathon. It gives me a little extra sense of pride every time I cross the finish line.
Kombucha - Maybe this sounds a little weird, maybe you've never heard of it, or maybe you've been skeptical to try it. I've been doing a little research on it, and I now incorporate this into my diet on a weekly basis. It's packed with so many nutritional and health benefits and I encourage everyone to give it a try!
Kombucha is made from green or black tea that has been fermented by a symbiotic colony of bacteria. It is used for a variety of health benefits because it is rich in antioxidants, probiotics, enzymes, amino acids, and vitamins. It is sometimes called a "magic elixir" because of all its health benefits. So here is short list of some of those benefits and how they can help you!
1. Detoxification - I get a lot of questions about nutrition, and I am frequently asked about detox products/diets, and honestly, if you just eat healthy and drink plenty of water, your body is programmed to do that on it's own! No need for those fad products!! However, there are certain nutrients that help with detoxing your liver - Kombucha helps with this because it's packed with the nutrition (glucaric acid) your body needs to help with "detoxing." Just think of it as promoting healthy liver function! There has been research studies providing evidence of cancer prevention as well due to the detoxing properties. I could go into all the science details of this, but I'll save you...
2. Gut health - Kombucha is fermented by good bacteria - so it helps keep your gut flora healthy and balanced - which in turn makes for healthy digestion!
3. Joint care - This is due to the glucosamines found in the drink. You can buy glucosamines on the shelf in a drug store - Bi-Flex, for example - to help with arthritis and joint pain. As I always say - It's much better to get your nutrition from nutrient dense foods as opposed to supplements. Again, I can get into all the fun, biochemical details of this process, but I won't! But if you are suffering from joint pain - or even trying to prevent joint pain, give kombucha a try!
4. Immunity - Kombucha is rich in antioxidants, so it helps build and protect your immune system and helps boost energy levels!
Since kombucha is fermented, it's got a little fizz to it - it's a much better option than drinking a soda when you want that fizziness! It's low in calories and the calories that are in the beverage do come from sugars, hence, the fermentation process. A serving, about 8 oz. depending on the brand you buy, ranges between 30 and 50 calories. Kombucha can be found locally made and at most grocery stores. There are several different brands and flavors. I try to pick up a new flavor and brand every time I buy it, but I haven't picked a favorite yet!
Mention "Taylor'd Nutrition" at Mackie Shilstone GNC located at 2901 Magazine St. or 5300 Tchoupitoulas St. to receive a discount on select products!