Thrive Diet. Good Idea, Bad Idea?

~ liftclean ~ Leave a comment

images

So I’ve been hearing a lot of talk about the “Thrive Diet”, but what is it? Is it healthy? Is it for weight loss or nutrition? There’s a book, capsules, shake mixes and a patch. A patch! How does this work? Can you really absorb vitamins and mineral through your skin? This makes me think of rubbing a carrot on my face, carrots can be monotonous to chew but we need vitamin A. Is a patch the right solution?

Introduction

The Thrive diet is plant based and was created by Brendan Brazier, who is a Ironman triathlete. The goal of this diet is to help people learn healthy eating and exercise habits for life.

Thrive is a 12 week program of eating a whole food plant based diet.

Do:

  • Eat whole foods.
  • Eat a lot of fruits and vegetables.
  • Eat as much as you want (within reason).
  • Eat several small meals a day.
  • Exercise.
  • Cook.

Don’t:

  • Eat animal products (meat, seafood, eggs, dairy etc.).
  • Use caffeine.
  • Eat refined carbohydrates (white bread, white pasta, baked goods etc.).
  • Eat carb heavy snacks (crackers etc.).

Because the diet focuses on health, exercise, and a lot of fiber rich, easy to digest and green leafy vegetables you can lose weight on the diet. The diets primary goal is to promote healthy habits. (Sara Ipatenco) (health.com)

The patch and other supplements

There is inconclusive evidence as to whether dermal absorption of vitamins and minerals is effective, so the patch may be more of a placebo effect.

As far at the capsule and shake mixes, it may be a good idea to include these or other (cheaper) products into your diet to help bridge the gaps in nutrition and protein. Though, keep in mind supplements such as vitamins, minerals protein powders etc. are not regulated by the FDA so you don’t really know what your are getting. Also the safety of supplements is inconclusive and debatable.

It is always best to get your nutrients from the food you eat. Your body understands and processes vitamins/minerals and nutrients from your food much more efficiently and you are less likely to overdose. Some vitamins are dissolved in fat and are stored in your body tissues,  these are called fat-soluble vitamins. Vitamins A, D, E, and K are the fat-soluble vitamins, and because they are stored in your body they can accumulate over time reaching dangerous levels. (webmd.com)

Health concerns

You always want to talk to you doctor before changing your diet.

Things to keep in mind, this is a restrictive diet that cuts out entire food groups and can make it difficult to meet all your marks when it comes to nutrition. Make sure you are tracking your nutrition. This diet is only for 12 weeks, which makes it sound like a crash diet (any effective eating program will Implement a lifestyle change). (Summer Banks, Senior Reviewer)

Stimulants contained in preparations can be dangerous, especially if you have an underlying heart condition. Talk to your doctor before starting this diet.

Diabetes

This diet may be a popular choice for patients with diabetes who may be at a higher risk for weight gain. Good news, the diet  incorporates many key elements of diet, as is recommended by the ADA.

Conclusion    

Janet Brill, PhD, RD, the author of Cholesterol Down reports, “But the secret to good health and longevity lies not in a detox raw-food fad diet but in learning how to practice daily stress management techniques, eating a nutritious, calorie-controlled diet, and coupling those lifestyle additions with daily exercise.” (health.com)

The Thrive diet promotes healthy eating and exercise habits for life, though you’ll have to be disciplined enough after the 12 weeks to maintain these healthy habits.

This diet is restrictive and may prove too challenging for some people to maintain, extra care is needed to meet nutrition requirements.

Overall, The Thrive diet requires discipline regarding nutrition needs and commitment to stick to the restrictions. If nothing else, after the 12 weeks you should have a better idea of what a “healthy lifestyle” looks like. Keep in mind, this is different for everyone. Even if you start implementing some of the “not allowed” foods back into your diet you will be more knowledgeable and know to add them in moderation. (dietsinreview.com)

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

   

References

Sara Ipatenco. “How to Do the Thrive Diet.” livestrong.com. Demand Media, Inc., April 24, 2015. Web. April 15, 2016.

health.com.“Review: The Thrive Diet.” health.com. Health Media Ventures, Inc., October 15 2009. Web. April 15, 2016.

Summer Banks, Senior Reviewer.“Thrive Diet Review- Does This Diet Plan Work?.” dietspotlight.com. Dietspotlight.com, March 14, 2016. Web.  April 15, 2016.

dietsinreview.com. “The Thrive Diet.” dietsinreview.com. Diets in Review. Web.  April 15, 2016.

webmd.com. “Know the Difference Between Fat- and Water-Soluble Nutrients.” webmd.com. WebMD, LLC. Web. April 21, 2016

Tips for Abs

~ liftclean ~ Leave a comment

women-man-6-pack-abs

Abs, is anyone else confused? I’ve heard: “You can work your abs out every day, they’re an endurance muscle.” I have also heard: “Work your abs out every other day, they need some rest but not as much as other muscles.” And I have heard: “Only work your abs out as often as any other muscle group, they’re no different.” So which one is the right answer?

Well here we go… I’ve done a lot of research and most of what I looked up contradicted each other, so I went with what I considered to be the more reliable sources.

Abs are like any other skeletal muscle they really don’t have any different physical properties and just like any other muscle they need rest to grow. Yes, you could do 200 crunches every day but that would actually make it harder to reach your goal. (Linda Tarr Kent) At a maximum you should really only be training your abs once every 48 hours. Tip: Fitness expert Liz Neporent says whole-body exercise may be more effective than exercises that isolate the abs and according to the American Council on Exercise, bicycle crunches and captain’s chair are the top two most effective ab exercises. (Nicole A. Carlin) (WebMD.com) ()

Muscle growth occurs when you are sleeping. When you train your abs (Or any other muscle) you create microscopic tears in the muscle and connective tissues. The tares in your muscle prompt your body to create muscle proteins which is what lead to strength and muscle growth. It takes 72 hours for your muscles to repair after intense tanning. (Linda Tarr Kent)

Diet is at least as important as how often you train your abs. For your ab muscles to show you must remove the fat that lays over the muscle, through a healthy, lean diet. You need to burn off more calories than you take in. ()

Here are some power foods for building abs:

Lean proteins, such as unsweetened nut butters (check out my blog on Health Benefits of Peanut Butter), beans and legumes, unsalted nuts and seeds. If you’re not vegan, add unsweetened whey powder to the list.

Spinach and berries, raspberries in particular and other green veggies such as asparagus, broccoli and Brussels sprouts. Other colorful veggies are go too.

Whole grans, such as whole wheat, unsweetened oatmeal and whole brown rice. Avoid any refined flours or any wheat flours that are mixed with white flower.

Low fat and non-fat dairy,  (If you’er not vegan) dairy is high in calcium and choosing low fat to help with weight loss.

Heart healthy fat,  like olive oil, which may help to reduce blood cholesterol and help prevent heart disease. Other good fats are, peanut, sesame and canola oil. Make sure to stay away from butter, margarine and all sources of hydrogenated vegetable oils. (Michelle Kerns)

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

. “6 Tipsfor Flat Abs.”  Reviewed by Louise Chang, MD . WebMD.com, 9 November 2007. Web. 31 January 2016.

WebMD.com. “How Often Should I Target My Abs.”  WebMD.com, 31 August 2010. Web. 31 January 2016.

Linda Tarr Kent. “Can You Exercise Your Abs Everyday?.” livestrong.com, 12 October 2013. Web. 31 January 2016.

Nicole A. Carlin.”10 Most Effective Ab Workouts.” livestrong.com, 27 June 2015. Web. 31 January 2016.

Michelle Kerns.”What Are the 12 Power Foods of the Abs Diet?.” livestrong.com, 30 June 2015. Web. 31 January 2016.

Plant Sources of Protein

~ liftclean ~ Leave a comment

iStock_000019335226Small

If you’re thinking about eating more plant based meals but are worried about getting enough protein to sustain your beautiful muscles; look no further, I’ve got you babe. This is probably the most common question I get, right up there next to “What do you eat?” and the question is: “Where do you get your protein?” Most people, when they think of protein, think of meat and that is where there thought process ends. But if you don’t eat meat (like me), you have to think outside the box.

Complete proteins  are important and although resent research has shown that you do not need to get a complete protein in every meal, it is important to keep them in mind. You should try to make sure you are creating complete proteins throughout the day. Meat and other animal products are complete proteins (because the animal has already done the work for you) but you can get complete proteins without the middle man by going straight to the source. Have you ever wondered were elephants get their protein? No? Well that’s ok, I have and I’ll tell you a secret, plants have protein. To create a complete protein using plants, just combine any legume (peas, peanuts, lentils, beans etc.) with any grain (corn, oats, wheat, rice etc.). Some plants already have a complete protein such as: Soy, quinoa, buckwheat etc. (have all 9 essential amino acids). (NICK ENGLISH) (Charis Grey)

 

Complete Proteins

Amaranth is a seed that we use as a grain. It has 7 grams of protein per cup and is full of iron, B vitamins and magnesium.

Buckwheat is actually gluten free and is not wheat at all. Like quinoa, it is also a seed that we use like a grain and it has 6 grams of protein per cup. Buckwheat is quite healthy and studies have shown that it may lower cholesterol, improve circulation and control blood glucose levels.    

Ezekiel Bread has 8 grams of protein per 2 slices. It is a mix of wheat, barley, beans, lentils, millet, and spelt. Since it is usually made of sprouted grains; It has increased fiber, vitamin content and digestibility. Replace your current bread with Ezekiel bread for an added boost of protein.

Hummus and Pita together equate to 7 grams of protein in 2 tablespoons of hummus with 1 whole wheat pita. An Excellent snack and easy to make (not to mention less expensive than the store bought brands).

Peanut butter sandwich  has 15 grams of protein per 2 slices bread with 2 tablespoons of peanut butter. Check out my blog: Health Benefits of Peanut Butter

Quinoa has 8 grams of protein per cup and is full of fiber, iron, magnesium and manganese. Quinoa is used like a grain but is actually a seed.

Quorn is a fungus and is considered part of the mushroom family. Quorin is also called mycoprotein and has 14 grams of protein per 1/2 cup.

Rice and Beans make a complete protein. Together they have 7 grams of protein per cup and make a good post workout meal (help you load up on the protein and carbs you need).

Seitan has 21 grams of protein per 1/3 cup, it is made of wheat gluten and must be cooked in a soy rich sauce or paired with legumes to be a complete protein since it is missing lysine. It makes an excellent replacement for meat and has a nice chewy texture.

Soy has 10 grams of protein per 1/2 cup serving of firm tofu and 15 grams for a 1/2 cup serving of tempeh or natto. Note: the firmer the tofu the higher the protein content.

Spirulina with nuts and grains, spirulina is a blue/green algae that has 7 grams of protein per tablespoon. To make this a complete protein it must be mixed with nuts or grains, since it is lacking in methionine and cysteine.

 

Incomplete Proteins

Almonds have 7 grams of protein per cup or 2 tablespoons of almond butter.

Artichokes are filling but low calorie, full of fiber and have 4 grams of protein per 1/2 cup.

Asparagus has 4 grams of protein per cup and is also a great source of B vitamins and folate.

Black eyed peas have 8 grams of protein per 1/2 cup. They are also a great source of iron, potassium, magnesium and B vitamins.

Broccoli has 4 grams of protein per cup, 30% of your daily calcium, has vitamin C, B vitamins, fiber and only 30 calories.

Chia seeds like hemp are almost a complete protein, but their lysine is low. Chia has 4 grams of protein in 2 tablespoons. They are the highest source of plant omega 3, they have lots of fiber and are a powerhouse of iron, calcium, zinc and antioxidants.

Chickpeas have 6-8 grams of protein per 1/2 cup depending on the brand.

Green beans have 4 grams of protein per 1/2 cup. They have B-6 are low in carbs and high in fiber.

Green Peas are full of fiber and are rich in leucine, which is an amino acid that is important for the metabolism and weight loss. Peas have 8 grams of protein per cup.

Hemp is almost a complete protein (its lysine levels are a bit to low to be considered complete), in 2 tablespoon it has 10 grams of protein. Hemp is also high in omega 3 fatty acids (which can help fight depression), magnesium, zinc, iron and calcium.

Lentils have 9 grams of protein per 1/2 cup and nearly 15 grams of fiber.

Nutritional Yeast has 8 grams of protein in just 2 tablespoons. It has a cheesy flavor and is packed with nutrition.

Oatmeal is rich in magnesium, calcium and B vitamins. It also has 3 times the amount of protein in brown rice with less starch and more fiber.

Pumpkin seeds have 8 grams of protein per 1/4 cup and are an excellent source of magnesium.

Spinach has 5 grams of protein per cup . 

Tahini has 8 grams of protein per 2 tablespoons and is a great source of B vitamins, potassium, iron and magnesium.  ()

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.    

 

 

References:

NICK ENGLISH.”Complete Vegetarian Proteins.” greatist.com, 29 April 2015. Web. 29 January 2016.

Charis Grey.”Vegetarian Protein in Quinoa & Amaranth.” livestrong.com, 28 January 2015. Web. 29 January 2016.

.”25 Delicious Vegan Sources of Protein (The Ultimate Guide!).” onegreenplanet.org, 8 May 2015. Web. 29 January 2016.

Taking a Timeout Concluded

~ liftclean ~ Leave a comment

www.usnews

Okay guys, its time to hit the weights again! Well, not quite yet; I still have a week before I am fully recovered (check out my blogs: Taking a Timeout and Taking a Timeout Continued). The night before lats I had to give myself an intramuscular injection in my right glut and was instructed to drink 64 oz of Gatorade or Powerade. I had my procedure yesterday and everything went well. I went in at 7:45 am; They put me under moderate sedation, so I wasn’t completely out (which was pretty cool because I got to ask a lot of questions during the procedure). The problem now is I have gained 12 lbs of water weight and I am feeling quite sluggish and fragile (I slept most of yesterday). I can’t wait to get my body back! Hopefully this break has let my muscles heal up and I should be able to hit the weights even harder once I’m back.

 0126161919

Look at my baby bump! Or in reality, abdominal detention from enlarged ovaries (my ovaries were the size of oranges!) and water weight.

IMG_3693

The picture to the right are of my ovaries. The black sections are my follicles (where the egg develops). I had 53 follicles and out of those 53, only 11 had mature eggs.

Easing back into working out slowly is important. Expect it to take the same amount of time you were out, to get back to where you were (so, we’r looking at a 3 week set back for me). If you were able to maintain some moderate activity during your break, you may find it takes less time to get your full strength back. (Michael Pope)

Pushing it to the max may seem like a good idea the first day. Your muscles have had rest and are ready for action. Likely the level of performance you are able to achieve may surprise you, but refrain. You could end up re-injuring yourself if you’re not careful or worsening the condition. (Michael Pope)

Phases of healing, there are 3 phases of healing; the inflammation phase, the repair phase and the remodeling phase.

In the inflammation phase the area of injury will be swollen and red, it may be warm to the touch, throb and will hurt even when not using it. This may last a few days to a couple months depending on the severity of the injury. It’s important during this phase to leave it the fuck alone! You can use other muscle groups that do not affect the injured area. Do not go out there thinking you can lift lightly with an injured shoulder or do light jogging on an injured knee; it needs to rest. Remember the acronym RICE, from your high school Health class? Well, use it. RICE stands for: Rest, Ice, Compression and Elevation.

In the repair phase, your body is doing a quick fix of the area so that you can get back to basic function. Notice, this says ‘basic’ function; this does not mean you can hit the weights hard core (that would not be your bodies definition of basic functionality). During this time you can lift light weights, work on form and flexibility. Work on: slow, pain free rang of motion with 10 to 20 reps being normal. Your body is doing a quick repair,using collagen to ‘tape’ the injured tissues together. During this phase we want to prevent atrophy (muscle loss), and basic stimulation should prevent this. This phase can last up to 2 months.

The remodeling phase is when your body is trying to get back to the way things were. It works slowly to repair the area properly (this can take 2 to 4 months). During this phase it is important to pay close attention to rang of motion as any limitations may become permanent if not addressed. During this phase you’ll want to work on returning to your previous level and beyond. Slowly increase weight by 5 to 10 lbs and make sure the injured area is at least at 90% before including high speed power movements. (Tim Henriques)

To sum up, make sure to let your injury heal completely before returning to your regular workout regimen, but stay up and moving (work what you can). Once the healing process has begun, take it slow and easy and make sure to listen to your body. Injury’s suck, but coming back too quickly may set you back even further and ultimately rest is important for muscle gain.        

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

Michael Pope.”Returning To Training After An Injury!.” bodybuilding.com, 28 July 2008. Web. 28 January 2016.

Tim Henriques.”Step-by-Step Approach to Coming Back From An Injury.” t-nation.com, 3 November 2011. Web. 28 January 2016.

Muscle Soreness

~ liftclean ~ 2 Comments

imgres

 

“Believe it or not muscles are pretty dumb. The only thing they can do is contract when told to.” (Andrew Read)

 

If you’re like me, you can’t wait to be sore after your workout. It’s gratifying; It makes you feel accomplished. But what causes muscle soreness after a workout? Is being sore really an indication that you’ll see results? Well, I’ve been looking into this and what I have found may surprise you.

Lactic Acid. Until recently, about 20 to 30 years ago it was thought that muscle soreness was caused by lactic acid build up in the muscle. It turns out that lactic acid is actually used as fuel for your muscles when your oxygen is depleted. ( )

Delayed Onset Muscle Soreness (DOMS) is caused by unfamiliar or intense physical activity which causes inflammation and  microscopic tears to the muscle and connective tissue, this is called microtrauma. After a heavy arm workout your biceps look huge; you may have noticed, when your friends want to go workout they ask you if you want to go get ‘swole! No, this swelling is not instantaneous muscle growth after your workout, this it the inflammation your seeing (I know, sad story). (Lee Boyce, CPT)

Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells. This is what we’re trying to achieve! I guess I shouldn’t speak for you, this is what I am trying to achieve and it turns out that muscle soreness may be impeding progress. Muscle damage is a contributor to hypertrophy, but hypertrophy can occur without damage to the muscle. Also if you’re experiencing extreme muscles soreness this could hinder your motivation and decrease your force-producing capacity. Neither scenario will be beneficial in the long run and could be detrimental to subsequent workouts, hindering your ability to gain the muscle you want. ()

In conclusion,  muscle soreness can be an indicator that muscle damage has occurred, but not necessarily and is a contributor to hypertrophy. We should not rely on muscle soreness as a gauge to how effective our workouts are and you don’t need to experience muscle soreness after a workout to build muscle.

Tips: I learned while looking for information on muscle soreness, how to achieve hypertrophy:

  • Eat like a horse, eat clean
  • High volume of work per muscle group
  • Heavy weight, low rep
  • Full body split program ( )

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

Lee Boyce, CPT.”What to Know About Muscle Soreness.” mensfitness.com, August 2015. Web. 25 January 2016.

.”What Causes Muscle Soreness After Exercising.” todayifoundout.com, 6 August 2010. Web. 25 January 2016.

.”DOMS: The Good, the Bad, and What It Really Means to Your Training.”  breakingmuscle.com, 29 November 2015. Web. 25 January 2016.

.”Hypertrophy Is Not a Bad Word: Functional Hypertrophy Training.” breakingmuscle.com, 8 June 2015. Web. 25 January 2016.

Taking a Timeout Continued

~ liftclean ~ Leave a comment

923965b538ccf64d1f75670025de4c8b

Referring back to my earlier post Taking a Timeout; I would like to give you an update. So, I have been getting up at 4:30 am every morning to give myself 3 sets of injections. The skin on my abdomen has some bruising and marks from a weeks worth of hormone injections and I am feeling pretty foggy. I wake up nauseous, I’m bloated, I am having sharp abdominal pain and back pain. Sounds like a blast, doesn’t it?

b8f870e7-0c33-4e28-ad05-d83697711199

Even with all of this working against me; I am happy to say I have been staying active (well, as active as I am allowed). I have been going to the gym at my regular scheduled times. I have been ‘briskly walking’ on the treadmill using the fat burn option. After walking for 30 minutes or so, it’s time for the weights. Now, I know I really shouldn’t be lifting, which is why I haven’t been putting much weight on the machines. I will admit I feel pretty silly and embarrassed doing rows with only 10 to 25 pounds of weight and I find myself trying to be really discrete. I walk into the gym and I have no motivation; I look across the machines at the free weights with envy. I want to be lifting so bad and I swear I can feel my muscles melting away. You may be wondering: “What good is 10 to 25 pounds of weight going to do?” And I will tell you.

Corrective exercises in short can be described as good technique; correct movement is corrective exercise. Recently I have been working on the weight machines as opposed to the free weights. Mostly because they are set up to help with technique and posture, and partially because I can hide from all the heavy lifters in the free weight area. Now, instead of loading up the weight, I set the weight, to just enough, to help activate the muscle I want to work. I focus on form, movement and keeping the muscle activated; moving slow and steady through the motion. (Tony Gentilcore)

Working on weaknesses is important. My left shoulder has been dislocated 3 times (the first time was due to a mountain biking accident, second time was during Jiu-Jitsu practice, and the third time due to crashing on my snowboard) and I have noticed when I do shoulder presses or back flies that it feels quit a bit weaker than my right shoulder. I have decided to use this down time to focus on strengthening my left shoulder. I have been working on rang of motion, stabilization and proper body mechanics. (Tony Gentilcore)

I will keep you posted on updates as they arise.

Next blog in the series: Taking a Timeout Concluded

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

Tony Gentilcore. “About Corrective Exercise.” bodybuilding.com, 2 December 2014. Web. 24 January 2016.

Vegan Pregnancy

~ liftclean ~ Leave a comment

1557

 

This blog post was requested by my cousin. She is recently pregnant and trying to follow a mostly vegetarian diet. For a lot of people this can be a scary and uncertain road. Is following a plant based diet safe for pregnant women? I am here to answer that question. First I would like to point out that everyone is different and each person will respond differently to pregnancy and to following a plant based diet.

The key is balance,  I would never recommend anyone following a plant based diet if they’re not willing to put in the time and effort to make sure they are getting the nutrients they need. Also, if you have a health condition that would make this lifestyle detrimental to your well being, then this may not be for you. That being said, following a plant based diet is not as hard as you might think. Yes, it requires a little extra planing and attention to what you eat, but in my opinion I really think we all could use a little wake up call when it comes to what we are willing to put in our body.

It is completely possible to have a healthy pregnancy on a vegan diet. A plant based diet can meet the needs of people of all ages, including infants, children, teenagers, women who are breast feeding or pregnant and seniors. Plan your diet according to what category you fall into and do your research. Whether pregnant or not make sure to get a variety of foods, no one food can give you all the nutrients you need. (mayoclinic.org) As a plant bases eater make sure to pay close attention to the following: Calcium, vitamin D, B-12, Protein, Omega 3, Iron, Zinc, Folic Acid and Iodine. I would recommend also taking a prenatal vitamin and you may want to get one that is geared toward a plant based diet, just to cover your butt. You may also want to consider working with a registered dietitian. (I am currently in school pursuing my career in Dietetics. So, when I am finished I’ll let you know and you can give me a call.) (WebMD.com Reference from Healthwise)

Super foods. Certain foods are considered more beneficial when you’re pregnant. These foods have a lot of the vitamins, proteins and minerals that are vital for creating life.

Quinoa: During pregnancy it can be hard to get enough protein. Quinoa has a whopping 22g of complete protein per cup (this is comparable to edamame and meat). Quinoa has more protein than any other grain and is high in fiber and iron! (Fun fact: quinoa is actually a seed that we often refer to as a grain)  It is well suited for human nutrition, as it has an exceptional balance of proteins and fats. The vitamins, minerals antioxidants and fatty acids in quinoa protect the cell membrane and enhance brain and nerve function.

Hemp Seeds: It is important to get enough omega 3 during your pregnancy. Hemp seeds are a complete protein and are high in omega 3 (Walnuts, chia seeds, flax seeds and spirulina also have omega 3.). Essential fatty acids must come from your diet and although plant sources do not have long-chain fatty acids, your body can make them from the plant source omega 3.

Chlorella: This blue-green algae is a rich sores of protein, B-12, folate, iron and omega 3. Chlorella is taken as a supplement and studies have sown that women who take chlorella during their pregnancy had reduced signs of pregnancy-induced hypertension, had higher hemoglobin levels and significantly reduces the risk of anemia, proteinuria (Protein in the urine) and edema. (Mary Earhart)

Gaining weight with your pregnancy is extremely important for the development of the fetus, so make sure you are getting the proper number of calories. During the 2nd trimester bump the number of calories you are eating, add 300 calories to your diet daily.  When meal planning, make selections from each food group. Half of your plate should be filled with fruits and veggies of all colors (Try to represent every color in the rainbow), then add some complex carbohydrates, lean protein and a some healthy fats. (Sarah Collins) Here is a good web site to track your nutrition and health data CRON-O-Meter Tip: you can look up the requirements for nutrition during pregnancy and plug that information into  CRON-O-Meter to make sure you are on track!

Avoid Caffeine: High amounts of caffeine may increase your chances of having a miscarriage.  Limit your caffeine to 200 milligrams per day, which is equivalent to one 12-oz cup of coffee. Remember that chocolate, tea and energy drinks all have caffeine.

Soft Cheeses and unpasteurized milk (If your vegetarian and not vegan): A lot of soft cheeses are not pasteurized and could have harmful bacteria. This bacteria could be dangerous or even life threatening to you and your baby.

Fresh Juices: Are also not pasteurized and could be harboring e coli. If your craving juice, make sure it is pasteurized.

Cookie Dough: (If your vegetarian and not vegan) Any product with raw eggs/unpasteurized eggs could put you at risk for salmonella poisoning. Watch out for cookie dough, Caesar dressing, mayonnaise, Béarnaise sauce, Hollandaise sauce, homemade Tiramisu.

Unwashed Fruits and vegetables: Right now is the time to load up on your fruits and veggies but make sure you wash them! A parasite called toxoplasma may be present on your unwashed produce. This parasite can cause an illness called toxoplasmosis, this illness can be very dangerous for your baby.

Raw sprouts: Bacteria can get into the seed of the sprout before it has even sprouted. This bacteria can be nearly impossible to wash off. At home make sure to cook your sprouts thoroughly, this will destroy the bacteria.

Potluck food: At potlucks it is common for foods to be siting out unrefrigerated for long periods of time. Follow the 2-hour rule, if it has been out for longer than 2 hours don’t eat it. If the temperature is above 90 F , don’t eat anything that has been left out for an hour. The same goes for ‘dogie bags’, unless you’re headed straight home and can get the food in the fridge within 2 hours from the time it was made.

Alcohol: Drinking during pregnancy can lead to serous birth defects. No amount of alcohol has been found to be safe. Watch out for traditional eggnog, which has raw eggs and alcohol in it. (WebMD.com Reviewed by Kathleen M. Zelman, MPH, RD, LD. WebMD.com)

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

WebMD.com Reference from Healthwise. “Pregnancy: Vegetarian Diet – Topic Overview.” WebMD.com, 14 November 2014. Web. 18 January 2016.

mayoclinic.org.”Vegetarian diet: How to get the best nutrition.” mayoclinic.org, 16 April 2015. Web. 18 January 2016.

Mary Earhart.”A List of Vegan Super Foods for Pregnant Women.” livestrong.com, 2 November 2013. Web. 18 January 2016.

Sarah Collins.”Healthy Meal Plans for Pregnancy.” livestrong.com, 18 February 2014. Web. 18 January 2016.

WebMD.com Reviewed by Kathleen M. Zelman, MPH, RD, LD. WebMD.com.”What Not to Eat When You’re Pregnant.” 16 April 2014. Web. 18 January 2016.

Taking a Timeout

~ liftclean ~ Leave a comment

 

o-MEDITATION-facebook
Meditation

 

Taking a ‘timeout’ from working out can be hard, especially if you’ve made being active a big part of your life, as I have. The problem is, that life happens and sometimes you may be forced to take a break. I have been doing a lot of research on this lately, looking up how to maintain muscle mass while on bed rest. No I’m not pregnant (Thank god!), but I am being forced to take a few weeks off and the idea of this is killing me. Luckily, I won’t actually be on bed rest either, but it feels like it! My exercise will be reduced to ‘brisk walking only’. (WTF, what am I suppose to do with this?) And the last thing I want to do is get out of the habit of staying active.

As of Monday 1/18/16 I will be starting two sets of hormone injections, that I will be giving to myself in the subcutaneous tissue of my abdomen. I will have to administer these injections every morning at 4:30 am for the next week or so. By now you are probably thinking ‘what is she doing to herself?’, and don’t worry its for a good cause. I am donating an egg, to my mom actually. (It’s funny how things turn around like that.) She’s remarried and has a three year old with her new husband. (Yes I have a brother who is 24 years younger than me.) For the last two years they have been trying to get pregnant with a second child. Turns out my mothers egg reserve is so low that the likelihood of her getting pregnant is almost zero. So I’m going to donate, this should be an interesting and hopefully rewarding experience for me.

Maintain your routine! My plan is to keep my routine of going to the gym at my regular scheduled times. It’s hard enough to find time to be active every day but super easy to get out of the habit. When I asked the nurse how active I could be and she said brisk walking only, my response was “Then I’m going to ‘brisk walk’ my booty off!” and I intend to.

If you’re ever faced with a similar predicament, keep your routine! Seriously, do what little activity you are able. Go to the gym and ‘brisk walk’ for a half hour, if only to keep the habit alive.

Rest is important and I’m learning this the hard way, even as I’m typing this it’s 1:30 am and I should have gone to bed hours ago. One day i’ll get it into my thick head but obviously not tonight. I also tend to over work myself, It’s hard for me to take a rest day from my workout scheduled. If it were up to me I would workout 7 days a week and I often do, but this forced break has caused me to look up the research on taking a rest day. Turns out rest is more important than I thought and it’s actually when your muscles are able to grow! According to my research, you should take at least 2 rest days a week and you should take a rest week every 8 to 10 weeks. So i’m right on scheduled, I’ve been ‘working my but off’ weight lifting for a little over 8 weeks now. Make sure you listen to your body too, the last few times I have gone to the gym I got super nauseous and broke out in a cold sweat and it was all I could do to finish my workout. I obviously need a break. (Jonathan Ross) (Russell Yeager)

“It is not how hard you train, but how well you recover.” During your rest days and or rest weeks make sure you are still getting regular movement into your day, don’t just sit on the couch with a bag of potato chips. Just because it’s a rest day does not mean you get to neglect yourself. On the contrary, during this time it’s important that you feed your body the nutrients it needs to recover properly. Drink plenty of water, eat healthy, sleep and you could try doing some Triple C: Crush Correctives and Conditioning (As bodybuilding.com calls it.); For correctives do: stretching, light bar work and work on your form. For Conditioning do: low intensity interval training and steady-state conditioning. (Kyle Arsenault)

How often should you be working out? Regular resistance training can give you that nice toned body you want, it can reduce the risk of heart disease, improve cholesterol levels, increase bone density and metabolic rate and aid in weight loss. It can also reduce the symptoms of arthritis, osteoporosis and diabetes. There is no question that weight lifting is good for you, but too much of a good thing can be a bad thing. Over training can lead to delayed onset muscle soreness and damage to the musculoskeletal system. (Steven Lowis)

If your a beginner or senior, it’s recommended you train each muscle group as a set (Arms, chest, shoulders, legs) 2 or 3 times per week . If you’re a more experienced weight lifter you can workout, 3 to 4 days a week for a total body workout. The recommended example schedule for someone who is experienced in weight training, suggests total resistance 3 times per week. So, you could lift weights on Monday, Wednesday and Friday, perform some moderate cardio exercise on Tuesday and Thursday, and take the weekend to completely rest your entire body to be ready for the next weekly routine. (Pam Murphy)

Tip: To gain muscle, targeting each muscle group once per week insures adequate time for muscle recovery. This improves your muscles capacity to handle increases in the weight you are lifting,  which is vital for adding muscle mass. Remember, training fatigued muscles increases your risk for injury. (Pam Murphy)

So… It is super late now and I need to start practicing what I preach.

Until next time…

 

Next blog in the series: Taking a Timeout Continued

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.

 

References:

Kyle Arsenault. “Make The Most of Your Rest Days.” bodybuilding.com, 25 March 2015. Web. 18 January 2016.

Jonathan Ross. “Recovery Redefined.”  acefitness.org, 28 October 2013. Web. 18 January 2016.

Russell Yeager. “Using a Recovery Week.”  bodybuilding.com, 31 March 2015. Web. 18 January 2016.

Steven Lowis. “How Often Should I Lift Weights per Week?.”  livestrong.com, 21 October 2013. Web. 18 January 2016.

Pam Murphy. “How Often Can I Train a Muscle Group to Gain Mass?.”  livestrong.com, 9 September 2015. Web. 18 January 2016.

Fitting a Little Life into your Life

~ liftclean ~ Leave a comment

 

r-healthy-food-large570
Fruit & vegetable color wheel.

Do you ever go through your routine, day in and day out wondering if your life is just passing you by? It’s as if we are too busy just existing to actually live and enjoy life. Between work, school, relationships, kids and a social life, health and fitness tends to fall by the way side. Life can get pretty hectic, but don’t worry, I’m here to help! I have been doing some research (As I often do) to try and uncover some good information on how to fit a little health into your life. I also have my own experience and would like to share what works for me.

Fit it in and make it part of your regular schedule! The more that exercise and health becomes part of your everyday life, the easier it will be. I know this from personal experience. I wake up and I brush my teeth and as soon as I leave work I head to the gym. You really learn to crave it! I don’t feel right if I miss a day of working out, in the same way I don’t feel right about forgetting to brush my teeth.

Make it count! When you workout make it worth your time. The last thing you want is to be investing your time exercising 3 to 5 days a week for the last 8 months to find out you’ve made no progress.  My advise is to get a gym membership. Working out at home may seem convenient but in my experience, as soon as I get home all I want to do is sit down. On top of that, there are so many distractions and your ‘to do’ list is staring you in the face. Research shows you get the most out of your workout when you are completely focused on working out. So no texting and no chatting on the phone while you idly walk on the treadmill. Put your headphones in, do some leg presses and think about those gluts baby!  (Herve Duchemin) (Alix Spiegel) Here is a good resource for more tips on getting in shape: The cost of getting lean

Get your greens, your beans and your whole grains! Here are some quick and easy tips on how to make healthy choices when shopping. The produce aisle can be a little overwhelming, especially if you rarely venture to that deep corner of your local grocer. I would recommend getting a cook book and making a list of recipes for the week. If you are looking to add a little green into your life, the best way that I have found is to replace flour tortillas with a collard green leaf. Collard greens are filled with fiber, vitamin A, vitamin C, vitamin B-6,  calcium and magnesium. They are excellent to use for wraps, you can also add greens to any recipe, for example if your making a stew or a soup throw some spinach or kale in and be creative!

When looking for nutrient packed fruits and vegetables, look for the rainbow. Make sure you’re getting a variety of color in your diet. (green, yellow,orange, red, purple/blue and white) The deeper and darker the color, typically the more nutrients it has. So when faced with a decision between iceberg and romaine, pick romaine every time. (Kimberly Butts)

What about grains? White, whole wheat or multi grain and now gluten free? Oh, the questions we have to ask ourselves every day… At some point you just get into the habit of grabbing the same loaf you always grab without a second thought. Stop right there, I’ll break it down for you. Foods are best in there whole form. With refined flour, the shell or the husk is removed. Normally, the fiber from the shell slows the digestion, allowing your body to slowly absorb the grain. Without the shell the grain begins turning into sugar the moment you put it in your mouth. Consumption of sugary foods causes your insulin to spike and this constant spiking and dropping can wear out your pancreas putting you at an increased risk for diabetes. (This is the same for juices, just eat the fruit whole!) (WebMD.com Reviewed by Kathleen M. Zelman, MPH, RD, LD) (Georgia Ede MD. “Refined Carbohydrate List.”) (Georgia Ede MD. “How to Diagnose Prevent and Treat Insulin Resistance.”)

Multi grain can be misleading, just because it says multi grain does not mean it is whole grain. The product may have a mix of refined flours. Gluten free is all the craze right now but don’t waste your money if you don’t have to. GF is not better for you than whole wheat and in a lot of cases it’s refined flour. Cutting out whole wheat could cause nutrition deficiencies and it’s expensive! If you don’t have a sensitivity or allergy to wheat, don’t bother. Whole grain, whole wheat is what you need to be looking for. (WebMD.com  Reviewed by Louise Chang, MD) Here is a good resource on how to portion size without counting calories: Forget calorie counting

Avoid the red and processed meats. If your going to choose to eat meat you should be aware. New research shows that eating processed meats such as: bacon, sausages, hot dogs, salami, corned beef, beef jerky and ham including canned meat and meat-based sauces will increase your risk for colorectal cancer by 18%. The study showed that even eating just 50 g of processed meats a day (That’s less than 2 slices of bacon) would put you at risk. Also cooking at high temperatures, such as on a barbecue, can create carcinogens. Research shows some evidence that 100 g of red meat such as pork, beef and lamb a day increased your risk of cancer by 17%. (James Gallagher)

Kids, they can be hard and time consuming. Getting  them involved in activities and sports is probably the best way to use up some of that excess energy and free up some time for yourself. But what do you do about your picky eaters? How are you going to make sure they eat healthy and get their nutrients? This is hard and sometimes your going to have to give in to their  incessant begging for Velveeta mac and cheese. Chin up and don’t give up. Fit fruits and veggies into their diet wherever you can. (Laura Edwards-Leeper, PhD)At least have your picky eater try it, even if they don’t like it. Studies have shown it can take up to 10 times of trying something before you like it and taste buds change over time. Maybe they don’t like it now, and don’t force them to eat the whole thing, but they may end up liking it over time. () (Persistence pays off) Try adding greens to a sauce and blending it to hide the flavor. Find out what fruits and veggies they will eat and make those your go to’s.

Try these recipes! Some are kid friendly, but revise as needed. Every kid is different.

This lady’s name is Laura Miller and I think she is great. Her recipes are all vegan and gluten free. Some of her recipes are raw. I have tried quite a few of them and they’re pretty good!

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.    

 

References:

James Gallagher. “Processed Meats Do Cause Cancer.” bbc.com/news, 26 October 2015. Web. 17 January 2016.

Laura Edwards-Leeper, PhD. “How to Get Your Picky Eater to Try New Foods.” kohlshealthyfamilyfun.org, 3 May 2010. Web. 17 January 2016.

. “Your Taste Buds Change as You Age.” goodhousekeeping.com, 17 February 2015. Web. 17 January 2016.

Herve Duchemin. “The Importance of Mind-Muscle Control!.” bodybuilding.com, 21 May 2012. Web. 17 January 2016.

Alix Spiegel. “Hotel Maids Challenge the Placebo Effect.”  npr.org, 3 January 2008. Web. 17 January 2016.

Kimberly Butts. “The Rainbow Diet Nutrition Ideas.” livestrong.com, 18 July 2015. Web. 17 January 2016.

WebMD.com Reviewed by Kathleen M. Zelman, MPH, RD, LD. “Tips for Reaping the Benefits of Whole Grains.” WebMD.com, 9 April 2015. Web. 17 January 2016.

Georgia Ede MD. “Refined Carbohydrate List.” diagnosisdiet.com, 7 October 2013. Web. 17 January 2016.

Georgia Ede MD. “How to Diagnose Prevent and Treat Insulin Resistance.” diagnosisdiet.com, 27 July 2015. Web. 17 January 2016.

WebMD.com  Reviewed by Louise Chang, MD. “The Truth About Gluten.” WebMD.com, 2 March 2011. Web. 17 January 2016.

Health Benefits of Peanut Butter

~ liftclean ~ Leave a comment

images

So, I have an addiction. It calls on me at all hours of the day and  keeps me up at night. Due to my addiction, I can polish off an entire days worth of calories in a single sitting. This being said, I must justify my actions. I have an addiction to 100% natural peanut butter, and I am here to tell you that even though it’s my guilty pleasure it has quite a few health benefits. If you think I am telling you this for ‘your’ benefit, don’t kid yourself. I am glad to share this knowledge with you but I am telling you this so I can sit here with this spoon in my hand and this huge 36 oz jar of peanut butter and feel good about myself.

Given that I’m vegan, peanut butter makes up most of the the fat percentage of my diet and is a big contributor to my protein intake (Great for bodybuilding!). Lucky for me PB is filled with heart healthy monounsaturated fats, antioxidants and vitamin E.

Dietary fats are important. They help support cell growth, are needed to keep you warm, are important in hormone production and give your body energy. Some foods are fat soluble and the nutrients in these foods must be accompanied with fats to be absorbed into the body. (MARGE PERRY) (Contributing Writer)

Vitamin E is key for a strong immune system, supports healthy skin and is fundamental for healthy eyes. Vitamin E is a fat soluble antioxidant.  Antioxidants protect against cell damage caused by free radicals. A free radical is an uncharged molecule that is a by-product of normal processes that take place in the human body. Why are free radicals dangerous, You ask? When left unchecked free radicals can alter lipids, proteins, DNA and trigger a number of human diseases. Antioxidants stabilize free radicals by donating electrons which reduces the damage done by oxidation. (WebMD.com Reviewed by David Kiefer, MD) (WebMD.com Reference from Healthwise) ( V. Lobo, A. Patil, A. Phatak, and N. Chandra)

Helps curb hunger, yes it’s true that PB is high in calories. Just two tablespoons adds up to  200 calories! I know, tell me about it. (Sad face) But before I put my spoon in the sink and hide my jar of peanut butter, let me continue. PB can actually help to keep you satisfied when you’re hungry. Its’ beautiful combination of 2 grams of fiber to 8 grams of protein in each serving fills you up and keeps you feeling full longer, so overall you end up eating less! Quick tip: make sure to look out for the sodium content, some brands pack a lot of salt into there product, so make sure to stay on the low end. Also, if you’re eyeing the low fat peanut butter you’ve been seeing in the aisle during your weekly shopping trip… I will tell you it’s not worth it, save your money, the calories are the same. The low fat or fat free versions are usually packed with unhealthy fillers, such as, salt and sugar. (This helps the flavor when the fat is removed.) (MARGE PERRY) (Contributing Writer)

Until next time…

 

Please like my page, comment, follow and let me know if there is a topic you would like me to address.    

 

References:

MARGE PERRY. “The Benefits Of Peanut Butter.” prevention.com, 13 November 2011. Web. 15 January 2016.

Contributing Writer.”Peanut Butter, a Super Sports Food.” bodybuilding.com,12 December 2015. Web. 15 January 2016.

WebMD.com Reviewed by David Kiefer, MD. “Vitamins and Supplements Lifestyle Guide.” WebMD.com, 1 May 2015. Web. 15 January 2016.

WebMD.com Reference from Healthwise. “Antioxidants – Topic Overview.” WebMD.com, 4 June 2014. Web. 15 January 2016.

V. Lobo, A. Patil, A. Phatak, and N. Chandra. “Free radicals, Antioxidants and Functional Foods: Impact on Human Health.” Medknow Publications, 25 September 2015. Web. 15 January 2016.