Wednesday, January 25, 2012

Because Health isn't just about your body

Just because you can't see it doesn't mean it's not there.
Garbage in the ocean is destroying the planet.

And environment health is just as important is physical health.
Pick up a piece of litter today.

Monday, January 23, 2012

DQ Chicken Fingers Shocking Calorie Count

If you are at Dairy Queen your options are hamburgers, hot dogs, and chicken fingers.
You might think that chicken fingers are the healthiest option but you might be surprised.

The deep fried chicken fingers, gravy, french fries, and toast come in around
1370 calories!! 
If you add a blizzard on to that you are coming in around 3000 calories
That is more than the majority of people are supposed to consume in a day (for some people, that is 2 days worth of caloric intake)

Don't be tricked into think you are choosing a "healthy option" at these restaurants.

{Click HERE to see more fatty fast food options - some of them might surprise you!}

Thursday, January 19, 2012

RIP Sarah Burke

Sarah Burke was a freestyle skier for team Canada.

She has passed away from a head injury sustained while training.
She was an amazing athlete, a vibrant and talented woman and an inspiration to so many young female skiers.
The world of winter sports has suffered a great loss.

My thoughts go out to Sarah Burkes friends and family.

Wednesday, January 18, 2012

Paula Deen Has Diabetes

Everyones favorite southern chef has type 2 diabetes

She has had it for years - and kept it a secret.

All the while filming episodes for food network and selling cookbooks pushing foods fried in oil, with cups and cups of cream, and tons of butter....

Like deep fried cheese cake covered in chocolate and powdered sugar.


Instead of coming out about her illness, and sharing with her viewers and followers her struggle to change her diet and her lifestyle she chose to keep quite, and continue to endorse a lifestyle high in sugar, high in fat and low in activity.

I have never been a fan of her cooking or her show
But Now I am very disappointed that she didn't take the opportunity to share this with her views and maybe help some of them change or speak with a doctor about type 2 diabetes.

If caught early and treated with diet and exercise, type 2 diabetes in manageable, and in some cases reversible... you can un-do the insulin insensitivity

Paula Deen only told people about her illness now that she is being endorsed by a company that manufactures a once a day non-insulin injection.

Diets high in sugar and fat, people who are over weight, people over 45, and people with a family history of diabetes should talk to their doctor about the disease.
Moving for at least 30 minutes a day, and changing your diet can help lower the risk of getting type 2 diabetes.

Tuesday, January 17, 2012

Sh*t Girls Say to Trainers

Following the trend of "Sh*t Girls Say" The CEO and a trainer at made this video of things women have said/do say to them.
I think its pretty hilarious. And Im pretty sure I am guilty of more than a few of these!!
"How do you get rid of this??"
The foam roller on the IT band made me laugh - because thats exactly how I feel every time I have to do it!!

What was your favorite part??

Monday, January 16, 2012

The Doctors on Whole Wheat

This clip is from the tv show The Doctors.  They are talking about the importances of switching to Whole Wheat - what to look for, and easy ways to switch!! Check it out.

Friday, January 13, 2012

Fotoshop by Adobe


Don't forget that what you see may not be real.
Photoshop is a standard practice on almost all images that are published these days.

Stay happy, stay healthy.

Thursday, January 12, 2012

Jessica's Daily Affirmations

I saw this video for the first time yesterday while working on the body image project.
And then the next day I saw it on the new Maxwell House coffee commercial
Saying "brew some optimism" 

I wonder, if a 4 year old girl can stand in front of the mirror and list all the things she loves about herself and her life...
when do we stop doing that, when do we stop being able to think about the positive things in our lives.

I challenge you tonight before you go to bed... list 5 positive things about your life
It can be about your job, your family, your friends, you appearance, your accomplishments...

Wednesday, January 11, 2012

7 Days to Skinnies Day 5

Day 5 Wednesday Jan 11

I quit.
I hate feeling like I can only eat what is on the list. I don't think eating that is that regimented and restrictive is that healthy. I think variety, and moderation are healthy.
I have spent the last few days researching and working on a presentation about body image and I realized just how terrible it is to encourage everyone to fit into "their skinnies" instead of encouraging everyone to be healthy, happy, and enjoy their food.

Yes the food is tasty, and I love the breakfast smoothies... but I felt like I was constantly thinking about what I could eat. So while the recipes are good, I don't want to eat only these things for an entire week.

I love the idea of simple exercise ideas that everyone can do daily - those are great. And I will continue to do something active every day.

I just don't like the idea of being on a plan and feeling restricted - If I want to have a chocolate left over from christmas I don't want to feel guilty because it's not on the "plan".

So while I am going to finish the chicken salad and bruschetta chicken I made because they are yummy but I am not going to worry about the meal plan so much.

SO here is what I ate today....

So Once again I stared the day off with a Breakfast Smoothie - I added spinach this time. I love adding spinach to smoothies because its a good way to get some greens and you can't really taste it! They are quick to make in the morning.

Lunch was a Pepperoni pizza bun :)

Because I have soccer practice on Wednesday nights I didn't go to the gym after work

When I got home from work I had bruschetta chicken with feta melted on top, carrots and cherry tomatoes.  And A little piece of cheese cake.

Now I am off to do a little strength before my 1hour soccer practice.

Health and happiness xX

Monday, January 9, 2012

Saturday, January 7, 2012

7 days to Skinnies Day 4

Day 4  Tuesday Jan 10

I started the day with another Breakfast smoothie -

For lunch I packed chicken salad on buns, and a salad with carrots, tomatoes, celery, butter lettuce, and olive oil and balsamic vinegar

For a snack I had grapes and a vanilla latte (is that cheating??)

Instead of going to the overcrowded gym I went home and did a circuit
100 Jumping Jacks, 20 Crunches, 20 Squats, 10 pushups, 25 dips, 60second wall sit, 60second plank - 2x

I didn't feel like cooking so I had more chicken salad on toast, and another piece of toast with home made rhubarb jam
Plus a glass of a milk

Total water: 4 cups... 
4 Days done! 

7 Days to Skinnies Day 3

Its Monday. And Day 3 of the plan

Today was the real test. I started my work term today and I had no idea what the day would bring.
The university website going down around noon was not a good start to the semester for anyone!!

I started the day with the Breakfast Smoothie - its really yummy and has oatmeal in it, I use greek yogurt which has tons of protein so its really filling.

For lunch I packed a pre-made Bruschetta Chicken  and a salad.
I baked a bunch of chicken on the weekend so I would be prepared for the week. I Put each breast in a separate tupperware, topped it with bruschetta and BOOM lunch in the fridge.

A couple hours later I had 1/4Cup of almonds for snack

Once my first day at work was done I headed to the gym - possible the busiest place on campus at 4:30 the first day back to school in January...
I managed to get an elliptical and did 30 minutes at a moderate pace.

I went home and had Chicken Salad on Toast.  With granny smith apple, and red grapes it was yummy and fresh.

7 Days to Skinnies Day 2

Yesterday was the first day of the plan
and I did about halfway good..

So today, Sunday Jan 8 - I would like to do better but I have a dinner date...
Anyway, here is what I did do/eat

9:00AM - Oatmeal with sliced banana, glass of milk,
12:00PM - gym: 5min step machine, 15min bike = 20min cardio, leg and ab strength
2:00PM - Pita and 1/2C grapes 2 cups of water

6:00PM - OOPS cheating already - I have a sushi date :)

All in all I think I did pretty good.  What did you do today?

LC's 7 Days to Skinny Jeans

Lauren Conrad has put out a 7 Day plan to help you recover from your holiday eating.
The goal is to get you back into your skinny jeans

But even if that isn't your goal, you just want a simple meal and exercise plan for 7 days to kick start the new year and new healthy lifestyle this is a good place to start.

There are Breakfast ideas, lunch and dinner recipes, simple snacks, and quick 20-60min exercise plans.

I am doing this 7 days and I will keep you posted on my progress.
Im not trying to fit into any skinny jeans but I am trying to eat healthy, pack tasty good-for-me lunches to my new job and do something active every day.

CLICK HERE to see the plan and set up what you are going to do for the next 7 days.

To Help me succeed I have written down what I plan to do each day.
I will share with you what I am eating and what exercise I am doing each day 
if you decide to join me post about it in the comments!!

Today was Day 1 and I would say it was about half way successful.

The problem was I got a really late start...

11:30 - oatmeal 
1:30 - 5 min warm up, Intervals on treadmill x8, cool down
3:00 - cheese string snack
4:30 - Salami pita - with spinach, pickles, cucumber, tomato and feta

but then I ate a piece of cheese cake.

Total water: 7 cups. 

Oh well it's saturday. 

Take Care of Yourself

Start taking care of yourself Now.
Living Health shouldn't be about doing something to yourself but about doing something for yourself 

-Eat in moderation, stop when you are full
and live an active lifestyle 
 -if you don't like the gym, find an activity you love like Tennis or Hiking

Wednesday, January 4, 2012

Push Up Challenge

I can barely do 7 push ups 
so I will be doing this challenge to see if by February I can do 40

Are you going to do it with me??

Tuesday, January 3, 2012

2011 Top Health Tips

Women's Health Magazine has put out what they have deemed the Top Health Tips of 2011

You can check out  the article and all the links to the information HERE

Some of the tips include::

Eat Protein for an energy boost 


"Bad for you" foods - like eggs and peanut butter aren't actually that bad for you or your diet, just eat them in moderation

Click over to the article to learn about these things that can help you live healthier.

Monday, January 2, 2012

9 Least Effective Exercises

Whether you are starting off a new years resolution to live healthier and happier
Or you are just getting back to the gym after the holiday season...
You want to make sure your exercises are effective and safe....
Here are 9 exercises not to do, and 9 to do instead!

Dont #1 

Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

DO #1

A Safer Lat Pull-down

On the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull–down works the muscles of the upper back.


Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

DO #2

A Safer Military Press

A safer shoulder alternative: When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.


Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

DO #3

Safer Alternative to the Upright Row

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.


Leg Press with Poor Knee Position

From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far -- past a 90-degree angle -- which can hurt your back and knees.

DO #4

Leg Press: Safer Moves

If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.


Squats on the Machine

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

DO #5

Squats: A Safer Alternative

It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.


Bad Form on Cardio Machines

The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

DO #6

Better Technique on Cardio Machines

Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.


Exercises for Spot Reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

DO #7

Effective Ways to Reshape Your Body

Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.


Always Lifting with a Weight Belt

The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or are lifting a lot of weight -- the weight belt may let your core muscles slack off. And you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.


Exercising in the Wrong Shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendonitis.

DO #9

Shoe Solution

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

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