tag:blogger.com,1999:blog-82864885958825903532024-02-08T11:14:41.332-08:00News & tipsAnonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-8286488595882590353.post-6940665353999471802014-05-05T04:54:00.005-07:002014-05-05T05:10:31.999-07:00I've fallen and I can't get up!<a href="https://www.facebook.com/">got pain?</a>We've all done that... hurt ourselves. Broken bones, twisted ankle, overused a muscle or two. New studies suggest that the old method of treating soft tissue injuries, R.I.C.E. is not all that effective in the healing process.<br />
Have you ever wondered why, after surgery, the hospital is shooing you out the door? It's not because you're a lousy patient (usually); it's because the sooner you get moving, the quicker you heal. Yes, it hurts; yes, it's uncomfortable, but so long as the pain isn't debilitating, you should start moving asap. That gets the affected joints moving, gets blood and oxygen to the affected area faster, which quickens the healing process.<br />
But LINDA! My ankle has swollen to the size of a basketball and I can't put any weight on it!<br />
This is where <i>part </i>of r.i.c.e. can work~<br />
Those critical initial hours, when the trauma is most intense, is when you alternate between ice and heat. Don't just use ice; it's not as effective. Try ice for 10 minutes, heat for 10 minutes, for maybe an hour or so. Do this the first day, and if the pain starts subsiding, try moving around a little. You have to listen to the injury.<br />
The rest of r.i.c.e.? The compression? Don't. The elevate? Don't. A few hours of a little more hurt will pay off in the speed of your recovery.<br />
Now these are <i>general guidelines</i>! We're all unique, and our injuries are unique. If the injury is bad, get to your doctor! Don't be a martyr to your pain.<br />
Stay well~Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-34655842166813498822014-02-09T09:16:00.001-08:002014-02-09T09:16:49.803-08:00snow shoveling and your backWinter. Snow. That means shoveling. And this winter, on the east coast at least, there is a LOT of shoveling.<br />
Treat shoveling as you would a workout. Warm up before you head out. Warming up means move your joints around (big arm circles for your shoulders; "hula hoops" for your hips).<br />
Stretch the muscles. Do some butt kicks. Touch your toes (or try to!) Do some back bends.<br />
Once outside, lift small batches of snow, and use your legs to heave the pile to its ultimate location (preferably Florida).<br />
Take breaks and stretch.<br />
Once inside, stretch again.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-77445517851685447112014-01-19T06:11:00.001-08:002014-01-19T06:11:48.562-08:00Overweight?You're overweight. Maybe a little, maybe a lot. If you need/want to lose over 20 pounds, it can be difficult. Like I need to tell you that, right? You may have tried dieting.... and gained back any weight you lost, plus a little extra. You may have given up, thinking you'll never be your "ideal weight", whatever that is for you.<br />
You won't go to the gym because that's not a place for our of shape, overweight people. You feel like everyone's eyes are glaring at you, daring you to last 10 minutes.<br />
<br />
So why even try anymore?<br />
<br />
Does this sound a little like you? The fact that I'm writing this in a blog, should indicate that YOU ARE NOT ALONE! Many, many people go through this same cycle.<br />
For some people, having surgery is, they believe, the answer. But if you haven't addressed the underlying cause of your weight gain, if you haven't gotten deep into the root of the problem, even surgery won't help. It's a short-term fix to a long-term problem.<br />
<br />
So.... what's the answer? What's the magic bullet? What's the key to losing the weight once and for all? If you believe the magazines that show photo-shopped models on their covers, in their slinky bikinis, then all you have to do is exercise daily and "eat right". Sounds easy, right?<br />
I got news for you~ and the publishers don't want you to know this, otherwise their magazines won't sell~ there is NO magic bullet. There is no 'key'. Everyone reading this has a different reason for their weight gain, and your solution will be as unique as you.<br />
<br />
I would invite you to first seek counseling at a weight-loss clinic; people who specialize in getting to the root of your underlying issues. Forget doctors! They are there to bandage your booboo's. They really don't know much about weight loss, nutrition, or the psychology of it all (but they'll sure try to counsel you and take your money!)<br />
<br />
If ou need some suggestions on where to go, please contact me. You need partners in getting your health back on track~ you don't have to go it alone.<br />
<br />
To your health, Linda <br />
<br />Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-76992285246082563922014-01-10T14:09:00.003-08:002014-01-10T14:09:18.518-08:00mealsDo you eat breakfast? Like the old cliche` states, it's the most important meal of the day. Why? Because the night before, after dinner, you start burning off those calories. Even sleeping, you're burning calories.<br />
You get up in the morning, and if you don't eat, you continue burning calories. And if there's nothing in your stomach, those calories come from your own body. To maintain brain and muscle (heart) function, your body will cannibalize from your muscle tissue to create energy (aka food) for your vital organs. Yuk!<br />
So eating a healthy (protein, fats and complex carbs) breakfast, breaks your 'fast', and gives your body the energy to function like a well-oiled machine.<br />
Avoid bagels (unhealthy on soooooo many levels!), and use fats such as olive oil or coconut oil (to saute your eggs). Be careful with breakfast meats - they tend to b packed with sodium.<br />
If you want to know more about what and when to eat, schedule a nutritional session with me ~ we'll get you eating healthier, and feeling better!Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-52254241025130142752013-12-29T09:47:00.002-08:002013-12-29T09:47:50.067-08:00Ugly Bags of Mostly WaterThat's a line from an old Star Trek: TNG episode. An alien species that was all light, saw us humans as bags of water.<br />
That alien wasn't far from the truth. Our brains are 85% water. Our bodies water content varies with age. As we age, there is less (another good reason to stay hydrated!). It's anywhere from 50-80%.<br />
I could go on and on and on about the benefits of drinking water, but I leave you to do your own research. I'm here today to tell you to start drinking MORE. Chances are, you're not drinking enough. About half your body weight in ounces. So if you're 150 pounds, about 75 ounces f water should be drunk daily. So, honestly..... are you drinking enough?<br />
I begin each morning with a cup of water, yes, even before my morning coffee. It has become habit, as it will with you, once you start.<br />
It may be hard at firt, so start with just a half cup. Next week, add another 1/4 cup. until you're up to a full 8 oz in the morning.<br />
And what' nice about this is that with that first cup drunk, you have even fewer glasses to drink the rest of the day!<br />
Happy New Year! I'll drink to your health :-))Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-71807221851703284102013-12-21T03:51:00.001-08:002013-12-21T03:51:50.691-08:00Just walk!I'm not going to tell you to not eat holiday cookies, or have a 2nd glass of eggnog. Heck, it's the holidays! Let loose, have fun. But to help lessen the pounds that typically get glued to your butt, waist, and thighs in this season, do yourself a favor and every day, rain, sleet, snow, and sun, get your walk on. Even just down the block and back is better than doing nothing, or worse, sitting on your bum. It will also help your joints stay limber and loose. Enjoy this season, and I'll see you in 2014!Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-37970942618404303952013-12-07T18:02:00.001-08:002013-12-07T18:02:51.860-08:00Holiday and shoppingIt's easy to get overwhelmed with shopping, parties, and the stress that this season can bring. Take a few moments for yourself. Stop and smell the evergreens. Remember the reason we gather together - to enjoy sister/brotherhood, and the peace this time of year embraces. Imbibe! Enjoy! It's a short period of time that we celebrate this season every year, so don't feel guilty and beat yourself up. The new year brings ew beginnings, so start then, and enjoy the Now.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-88389068319553316572013-11-22T08:11:00.001-08:002013-11-22T08:11:09.089-08:00Enjoy Thanksgiving!Coming into the 'holiday season' can also mean we pack on a few extra pounds. What's a health conscious person to do?!? You're going to eat. A lot. What you can do is modify the ingredients in your courses, shaving 10's, if not 100's of calories and fat off the final tally. <br />
It's a lot easier that you think~<br />
<b>Mashed potatoes</b>: halve the butter and add garlic. Use milk instead of cream.<br />
<b>Stuffing</b>: use whole grain bread. Use olive oil. Use one egg and additional egg whites. Use Mrs Dash seasoning (they are ALL salt-free!)<br />
<b>Gravy</b>: halve the butter and add olive oil. Use whole grain flour as the thickening agent. Go very light on the salt. Or... replace the salt with a little white wine (yum!)<br />
<b>Sweet potatoes</b>: halve the butter. Instead of brown sugar, try real maple syrup - just a couple tablespoons (measure it out.) Cut the marshmallows! You're an adult now. ;-)<br />
<b>Green bean casserole:</b> halve the butter (getting the idea by now?) Use half condensed milk and half whole milk. Make your own crispy onions using olive oil. Use low-sodium broth. Use fresh or frozen green beans (avoid canned). Use low-sodium creme of mushroom soup of make your own!<br />
<b>Turkey</b>: buy organic or heritage and free-range if you can. It's sustainable, free of antibiotics and other nasty additives, humane, and they taste better!<br />
<b>Desserts</b>: It's hard to replace sugar, creme, etc and get a good consistency, so it's best here to watch your portions. You can enjoy a thin slice and still feel satisfied!<br />
Buon appitito!Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-4941583292194844402013-11-08T15:03:00.002-08:002013-11-08T15:03:25.907-08:00Some helpful linksWIth so many apps and websites related to fitness and nutrition, it's hard to sift through the good ones. Well, friends, here's my list. I've done the vetting for you!<br />
<br />
To know calories and nutrition content, try www.calorieking.com<br />
To track your food intake progress, try this app~ my fitness pal (available FREE at google play store and apple)<br />
More tracking app~ fooducate<br />
To track your bike or walk miles, try the site MapMyRide.com<br />
One of the best pedometers out there is from www.fitbit.com (try one of the wrist ones!)<br />
<br />
Get yourself set up for success with these very helpful websites and apps!<br />
<br />
To your good health, LindaAnonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-67838919121719512082013-10-27T06:37:00.002-07:002013-10-27T06:37:17.630-07:00New site!Hey there! Make sure you check out my new and improved website, www.ultrabod.comAnonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-39959931909472717852013-10-25T13:14:00.001-07:002013-10-25T13:14:21.179-07:00Sofa workoutAre you the quintessential couch potato? Here are a few things you can do while sitting!<br />
1. sit and twist. Great for the thoracic spine (middle of your back). Reach your left arms either behind you or up and over the back of the sofa (or chair).<br />
Take you right hand and grab your left shoulder. Now you should be really twisted. Keep your butt on the cushion. Take a deep breath, and as you exhale, try twisting a little further.<br />
Repeat on your right side.<br />
Do a few of these between commercials. <br />
<br />
2. While seated, slowly bend forward. You might feel a little pull in your lower back. If it's too much, put a pillow on your lap, then lean forward. Stay there and slowly inhale; as you exhale, try to lean forward even more. Use your hands to lift yourself back up to a seated position.<br />
Repeat a couple times. Work with your breathing.<br />
<br />
How do you feel?Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-12023627947133833882013-09-20T14:36:00.001-07:002013-09-20T14:36:10.607-07:00Fall is here! And with the change of seasons, a change in my blog posts. Each week I'll post a new health/fitness tip, so stay tuned! Starting next week: the couch potato workout!Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-13813891459196073162013-08-22T10:26:00.002-07:002013-08-22T10:26:20.855-07:00What to drink?!?Water, soda, juice, electrolytes, sodium, sugar, etc., etc., etc. It's enough to make your head spin! Here's the simple ~ water is the best liquid to drink. Period. <i>We </i>are mostly water. Water runs through our blood, our muscles, our soft tissue, our brains.... it's everywhere in our bodies! Coke don't cut it. Nor does juice. Would you eat 5 oranges at one time? Of course not. And juice (unless made in a vita mix), loses it's fiber. <i>Drink water</i>.<br />
<br />
Conventional wisdom says start with half your body weight in ounces. So if you weigh 150 pounds, drink 75 ounces. That sounds like a lot, I know. But if you break it into 8 oz servings throughout the day, it's easy to do. Drink your first glass as soon as you rise in the morning, yes, even before coffee! Only 8 glasses to go! One caveat, it's not good to drink water (or other beverages) with meals, as it dilutes your digestive liquids making digestion less effective.<br />
<br />
You will find, after a week or so, it's not as hard to drink that much water as you thought. Also, you might find that you're less achy, and even have more energy! Keep water in a thermos in your car if you're on the road a lot. Keep a glass at your desk. Don't think you can keep track of trips to the drinking fountain. Measure the water out into a glass. That's the <i>only </i>way you'll know you're getting enough.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-2396695423785754462012-03-04T06:23:00.000-08:002012-03-04T06:23:41.087-08:00The Great Kale/ Chard Debate!You know about kale. You know about swiss chard. Well, did you know that there's a huge debate going on in the food industry about these two SuperGreens? Really? No? Well, I lied. There is no big debate about these veggies. But now that I have your attention, read on.<br />
Dark greens are packed with good stuff for your body. Go <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2">here</a> to read about kale. Go <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2399/2">here</a> to read about chard.<br />
Now that you know a little about these two power houses, <a href="http://allrecipes.com/recipes/everyday-cooking/seasonal/winter/kale/top.aspx">check out these recipes</a> for some inspiration for kale.<br />
And <a href="http://www.food.com/recipes/chard">look here</a> for some great chard recipes.<br />
<br />
The key when cooking with these greens, is to keep it simple. As I write this, I'm making a kale and egg white omelet. Very easy to make -- chop the kale into 1/2" bites, steam in a fry pan until browned, add a little olive oil, fresh lemon, Mrs Dash Onion, and sriracha (if you like heat), then 3 oz of egg white (or an egg, but just the white makes a really light meal.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-92132581873530689952012-02-26T04:30:00.000-08:002012-02-26T04:30:42.533-08:00Belly fatThere's tons of hype in the media about losing that little pooch below our belly button. Between the latest fad diets and the craziest new abs gadget, people are suckered into trying and buying just about anything.<br />
<br />
Well, I'll make this easy for you. No hype, no gadgets. Just simple, easy-to-follow directions. You ready? Are you sure? Ok. Eat greens, not grains.<br />
<br />
Yup. It really is <i>that simple.</i> Granted, I could go into the whole science of it all, but that's way more info than you need. Try this simple, easy-to-follow guideline, and I'll bet you see a difference within one week. Let me know.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-76693509200992382822012-01-02T13:16:00.001-08:002012-01-02T13:16:39.622-08:00new tip<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML/> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:EnableOpenTypeKerning/> <w:DontFlipMirrorIndents/> <w:OverrideTableStyleHps/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal"><span style="font-family: "Engravers MT","serif"; font-size: 14.0pt; line-height: 115%;">Tip #2</span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;">Eat 5 small meals each day.</span></b><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>Breakfast, mid-morning snack, a big lunch, mid-afternoon snack, and dinner. If you must have a post-dinner snack, make it protein-rich, not carbs. </span></div><div class="MsoNormal"><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;">Avoid sugary drinks at night, and booze. Herbal tea is good, and of course, water. </span></div><div class="MsoNormal"><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;">Remember, you are bracing yourself for the gluttony that is the Traditional American Holiday Season, and the more you do now to establish healthier eating, the better shape you’ll be in when the second serving of mashed potatoes comes along.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><a href="http://www.builtlean.com/wp-content/uploads/2010/06/free-printable-food-diary-template.pdf"><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;">Here’s</span></a><span style="font-family: "Lucida Calligraphy"; font-size: 14.0pt; line-height: 115%;"> a link to print a food journal. Track your food intake for 2 days, including time of day you eat. You only need page 5, but it wouldn’t hurt to read the rest if you have the chance.</span></div>Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-86606999982128367972011-12-28T06:08:00.000-08:002011-12-28T06:08:39.978-08:00Tips for the holiday seasonHey there! Starting now, just before the New Year, I'm starting a list of nutrition tips to help you get off any excess calories you may have accumulated since the holiday season began. <br />
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TIP #1: Eat breakfast. Easy, right? Many people don’t. And it really is the most important meal of the day. It’s what gets your metabolism firing up (Go <a href="http://k2.kirtland.cc.mi.us/%7Ebalbachl/meta.htm">here</a> for a quick definition of metabolism) <br />
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“What’s a good breakfast”? Here are some quick to prepare suggestions: <br />
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a. Plain Yogurt (Greek is highest in protein) and ½ cup mixed berries (frozen are fine) <br />
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b. Whole grain toast with 1 T peanut butter <br />
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c. Egg white omelet (2-3 oz) with 1-2 cups greens (kale, chard, spinach, etc.) <br />
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d. Hot multigrain cereal (or oats) with almonds and LF milk (or milk alternative – I personally am addicted to coconut milk! Not the canned stuff (too sweet) Be sure to check serving size. Ok to sweeten with no more than 1 teaspoon sugar, brown sugar, real syrup or honey. AVOID unnatural sweeteners! They average 100 times sweeter than table sugar. <br />
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e. AVOID bagels and most commercial cereals (too high in sugars and carbs) <br />
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f. Go <a href="http://www.personal-nutrition-guide.com/breakfast-ideas.html">here</a> for more breakfast suggestions, <br />
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g. Lastly, drink! Water. Lots of it. <br />
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©2011 Ultrabod.comAnonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-84817710281957676142011-05-01T06:49:00.000-07:002011-05-01T06:49:07.964-07:00read wrapsWe all like burritos, right? Well, just because the tortilla wrap is flat, doesn't mean it's low in calories or carbs. Also, just because a wrap may be whole wheat, doens't mean it's lower in calories or carbs. Look at the nutritional label. One of my new faves is the low carb, original whole wheat wrap available from LaTortilla Factory. I have yet to find a wrap lower in carbs. these wraps have 10g carbs, and are 50 calories each. Quite a lot of bang for the calorie buck. You can visit their website, www.latortillafactory.com for details. I found these wraps at Genuardi's in PA.Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0tag:blogger.com,1999:blog-8286488595882590353.post-9101403982509963112011-03-21T12:35:00.000-07:002011-03-21T12:35:50.814-07:00Intro<span style="font-family: Verdana,sans-serif; font-size: small;">Greetings!</span><span style="font-family: Verdana,sans-serif;"> Welcome to my new blog! Every week I'll post fitness, nutrition, and other tips and links to help you live the healthiest life you possible can.</span> <br />
<span style="font-family: Verdana,sans-serif;">There are some exciting things in the works. I'll be posting updates on what exactly those are very soon. Meantime, if you're in Bucks County, PA, pop in to Dragonfly Yoga Studio. I teach zumba and yogafit there.</span>Anonymoushttp://www.blogger.com/profile/06598692041298912916noreply@blogger.com0