Hi all.
I just got this article in my inbox this morning, and thought it might be helpful for those in our family who may be a little creaky...and probably the rest of us too.
http://www.prevention.com/hurtyourbackhabits/index.shtml?cm_mmc=Spotlight-_-665486-_-08172011-_-Say-Goodbye-to-Back-Pain
Check it out!
Oh...and who's still out there moving, jumping, jogging, jiving??
Wednesday, August 17, 2011
Wednesday, August 10, 2011
Sore knees?
Hey all,
I saw this article today, and thought these were some helpful ideas to help reduce knee pain while working out. (I get runner's knee when I run on the treadmill.)
http://www.prevention.com/health/fitness/find-a-workout/at-home-workouts-leg-exercises-for-knee-pain/article/c31dbc3cdeadf210VgnVCM10000030281eac____?cm_mmc=Walk-Off-Weight-_-660250-_-08102011-_-I-Need-Stronger-Pain-Free-Knees
Hope this is helpful.
P.S. How is everyone's training going?!
I saw this article today, and thought these were some helpful ideas to help reduce knee pain while working out. (I get runner's knee when I run on the treadmill.)
http://www.prevention.com/health/fitness/find-a-workout/at-home-workouts-leg-exercises-for-knee-pain/article/c31dbc3cdeadf210VgnVCM10000030281eac____?cm_mmc=Walk-Off-Weight-_-660250-_-08102011-_-I-Need-Stronger-Pain-Free-Knees
Hope this is helpful.
P.S. How is everyone's training going?!
Wednesday, May 4, 2011
Exercise and Memory
Thank you, Real Simple magazine for yet another nugget of wisdom.
This month's issue introduced me to the hippocampus (for more info, go here: http://en.wikipedia.org/wiki/Hippocampus).
For middle-aged adults who took three 40 minute walks in a week, their hippocampus grew at least 2%. The hippocampus typically grows smaller once we hit our mid-50s, which leads to memory loss. Preventing shrinkage could improve our memory retention for years to come, so let's all lace up those sneakers (or slip on those clogs)!!
This month's issue introduced me to the hippocampus (for more info, go here: http://en.wikipedia.org/wiki/Hippocampus).
For middle-aged adults who took three 40 minute walks in a week, their hippocampus grew at least 2%. The hippocampus typically grows smaller once we hit our mid-50s, which leads to memory loss. Preventing shrinkage could improve our memory retention for years to come, so let's all lace up those sneakers (or slip on those clogs)!!
Running Tips
Hey all,
I just got this in an email from active.com today:
http://www.active.com/running/Articles/4-Tips-to-Stay-Motivated-on-Your-Long-Run.htm?cmp=291&memberid=116842227&lyrisid=21823473
I thought the four tips were pretty helpful! Let's get moving!! And let's keep moving (especially those of us who have a little race coming up on July 4th)!!
Love you all,
Anne
I just got this in an email from active.com today:
http://www.active.com/running/Articles/4-Tips-to-Stay-Motivated-on-Your-Long-Run.htm?cmp=291&memberid=116842227&lyrisid=21823473
I thought the four tips were pretty helpful! Let's get moving!! And let's keep moving (especially those of us who have a little race coming up on July 4th)!!
Love you all,
Anne
Tuesday, April 12, 2011
yoga + amazing = yogamazing podcasts
hey all, i've been really into this guy chaz rough's video podcasts for yoga for a long time and i think everyone should try them. he's super cheesy, but they're short and generally pretty easy to follow (though you may have to modify on the tougher poses like i do). i've really liked them and i think others will too. you can access them by going into itunes -> itunes store -> search for yogamazing -> download whichever episode you're interested in *FOR FREE* yay!
they don't have all of the past episodes available for free on itunes anymore, but he has them for like $4 on his website i think.
http://www.yogamazing.com/
but for free ones, get them through itunes!
anyway, people email him suggestions or questions and he makes classes based on those. my favorites that are up now are yoga weightloss flow (it's a bit tough, but i can feel it working!), yoga for toning, yoga for hamstrings (though it's basically all just stretching your hamstrings it feels useful and helps with flexibility), and yoga for pms (yes it's a guy teaching a pms yoga class that's awesome). i've still gotta try yoga spirit flow, yoga for anxiety, energy flow, and yoga for runners. They're pretty short- mostly between 15-25 minutes but they're nice little workouts or relaxers.
TRY THEM!!
xo,
bren
they don't have all of the past episodes available for free on itunes anymore, but he has them for like $4 on his website i think.
http://www.yogamazing.com/
but for free ones, get them through itunes!
anyway, people email him suggestions or questions and he makes classes based on those. my favorites that are up now are yoga weightloss flow (it's a bit tough, but i can feel it working!), yoga for toning, yoga for hamstrings (though it's basically all just stretching your hamstrings it feels useful and helps with flexibility), and yoga for pms (yes it's a guy teaching a pms yoga class that's awesome). i've still gotta try yoga spirit flow, yoga for anxiety, energy flow, and yoga for runners. They're pretty short- mostly between 15-25 minutes but they're nice little workouts or relaxers.
TRY THEM!!
xo,
bren
workout music!!
hey guys, here are some links to download two folders containing lots of upbeat music to exercise to. hopefully there's something for everyone. i like a nice mix so it's definitely a bit random. there's some sick stuff in there, but hey man, it works for me so it might work for you. let me know if you have trouble downloading.
https://files.me.com/brenda_barrett/xd79rb
https://files.me.com/brenda_barrett/ebmsb0
I think you just need to copy and paste them into a web address field and they should start downloading. if they don't work, just email me and i'll email you directly with the link to download.
love you all and miss you!! heading to the gym in a bit, and it's much needed since i felt it necessary to eat about 6 meals today so far. hope i can curb that appetite, but i'm making progress on exercising more regularly.
Thursday, March 31, 2011
Reflux
When I saw my dietitian this morning, we also spoke about managing acid reflux. For now, I am staying on an antacid (PPI = Proton Pump Inhibitor), but I hope that will cease once my weight is more under control. Again, I'll divide my comments into two sections: 1) Foods to avoid; 2) Behavioral changes that can help.
The list of foods that should be avoided probably won't sound unfamiliar to anyone who has dealt with reflux in the past. They include:
peppermint and spearmint
chocolate
alcohol
caffeinated beverages
decaf coffee and tea
pepper
high-fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, frankfurters/hot dogs)
other fried foods (doughnuts, french toast, french fries, deep-fried veggies)
nuts and nut butters
pastries and other high-fat desserts
more than 8 tsp. of oil, butter, or shortening a day
and any fruits or vegetables that cause symptoms
Here are some behavioral tips that should help:
Exercise at least 3-4 times a week
Wear loose-fitting clothes (less pressure on your belly=less pressure on your sphincter between your esophagus and stomach)
Do not smoke.
Raise the head of your bed 6-9 inches or put a foam wedge under the top part of your mattress.
Wait 3 hours after eating before lying down (if you have eaten a high-fat meal) and 1 hour after eating (for lighter meals).
Eat several smaller meals throughout the day.
Eat in a calm, relaxed place.
Sit down while you eat.
Do not drink any liquid while eating a meal. I know it sounds crazy, but the physiology makes sense. If you drink while you're eating, it sometimes can cause the opening between your stomach and esophagus to relax - and reflux can occur. Instead, wait between 30 and 60 minutes to drink before/after a meal.
In general, eating a low-fat diet can help a lot. Foods that are high in fat take a LOT longer to digest. When food sits in your stomach longer, there's more opportunity for reflux to develop.
The list of foods that should be avoided probably won't sound unfamiliar to anyone who has dealt with reflux in the past. They include:
peppermint and spearmint
chocolate
alcohol
caffeinated beverages
decaf coffee and tea
pepper
high-fat foods (2% milk, whole milk, cream, high-fat cheeses, high-fat yogurt, chocolate milk, cocoa, fried meats, bacon, sausage, pepperoni, salami, bologna, frankfurters/hot dogs)
other fried foods (doughnuts, french toast, french fries, deep-fried veggies)
nuts and nut butters
pastries and other high-fat desserts
more than 8 tsp. of oil, butter, or shortening a day
and any fruits or vegetables that cause symptoms
Here are some behavioral tips that should help:
Exercise at least 3-4 times a week
Wear loose-fitting clothes (less pressure on your belly=less pressure on your sphincter between your esophagus and stomach)
Do not smoke.
Raise the head of your bed 6-9 inches or put a foam wedge under the top part of your mattress.
Wait 3 hours after eating before lying down (if you have eaten a high-fat meal) and 1 hour after eating (for lighter meals).
Eat several smaller meals throughout the day.
Eat in a calm, relaxed place.
Sit down while you eat.
Do not drink any liquid while eating a meal. I know it sounds crazy, but the physiology makes sense. If you drink while you're eating, it sometimes can cause the opening between your stomach and esophagus to relax - and reflux can occur. Instead, wait between 30 and 60 minutes to drink before/after a meal.
In general, eating a low-fat diet can help a lot. Foods that are high in fat take a LOT longer to digest. When food sits in your stomach longer, there's more opportunity for reflux to develop.
Blood?! Blech!
So I visited the dietitian this morning, and we had a nice discussion about an iron-rich diet. For those who may be interested, I will divide my comments into two categories (between the two kinds of iron.) First, there are two kinds of iron we can consume: 1)HEME Iron (from animal sources) and 2) Non-HEME Iron (from all other sources).
HEME Iron is more readily absorbed by our bodies, because it doesn't have to be transformed by our bodies at all. It comes from animal sources, and things like beef tenderloin, sardines, dark meat on poultry, and tuna are richest in iron. My dietitian recommended at least one serving from one of those I mentioned EVERY DAY.
Non-HEME Iron can be found in plant-based products. These can include: iron-fortified cereals, dark leafy greens, apricots, etc. However, our bodies do NOT readily absorb this kind of iron. It lacks an electron. So, a chemical reaction has to occur before our bodies can absorb it. Most of this kind of iron is flushed from the body during digestion. However, if this is your main source of iron, there are a couple of things you can do. 1) Eat a lot of it! (My dietitian suggested 2-3 servings a day.) 2) Eat these sources of iron with a good source of Vitamin C. The vitamin C lends electrons to the Non-HEME iron, making our bodies more able to absorb it. So...if you're going to eat a bowl of total, for example, drink some OJ or eat strawberries with it. You have to be careful as well -- high-fiber foods make it harder for our bodies to extract iron. (Just how it goes.)
Hope this is helpful for some of us!
Love you all, and feel free to comment or post questions. I'm seeing her again next week, so I can totally follow-up officially.
HEME Iron is more readily absorbed by our bodies, because it doesn't have to be transformed by our bodies at all. It comes from animal sources, and things like beef tenderloin, sardines, dark meat on poultry, and tuna are richest in iron. My dietitian recommended at least one serving from one of those I mentioned EVERY DAY.
Non-HEME Iron can be found in plant-based products. These can include: iron-fortified cereals, dark leafy greens, apricots, etc. However, our bodies do NOT readily absorb this kind of iron. It lacks an electron. So, a chemical reaction has to occur before our bodies can absorb it. Most of this kind of iron is flushed from the body during digestion. However, if this is your main source of iron, there are a couple of things you can do. 1) Eat a lot of it! (My dietitian suggested 2-3 servings a day.) 2) Eat these sources of iron with a good source of Vitamin C. The vitamin C lends electrons to the Non-HEME iron, making our bodies more able to absorb it. So...if you're going to eat a bowl of total, for example, drink some OJ or eat strawberries with it. You have to be careful as well -- high-fiber foods make it harder for our bodies to extract iron. (Just how it goes.)
Hope this is helpful for some of us!
Love you all, and feel free to comment or post questions. I'm seeing her again next week, so I can totally follow-up officially.
Thursday, March 24, 2011
Running...
Two things...
1) Who all is interested in doing the 10k, 5k or 1 mile Freedom Run on the morning of the 4th of July? I will be signing up for the 10k, and all my family members will get $2 off their registration fee. Just be sure -- if you're going to register -- that you do it after me, and that you get your $2 off!
2) Since I've been running, my knees have been hurting. A friend, who is a marathon-runner, warned me this might happen. Any ideas of how to decrease the pain? Icing? Heat? Supplements?
Let's keep going y'all! Oh...and be sure to post on the blog as you have questions/successes, etc. Every little bit is great!!!
Love you all,
Anne
1) Who all is interested in doing the 10k, 5k or 1 mile Freedom Run on the morning of the 4th of July? I will be signing up for the 10k, and all my family members will get $2 off their registration fee. Just be sure -- if you're going to register -- that you do it after me, and that you get your $2 off!
2) Since I've been running, my knees have been hurting. A friend, who is a marathon-runner, warned me this might happen. Any ideas of how to decrease the pain? Icing? Heat? Supplements?
Let's keep going y'all! Oh...and be sure to post on the blog as you have questions/successes, etc. Every little bit is great!!!
Love you all,
Anne
Friday, February 25, 2011
This works, peeps!
Hi All...
So when I weighed in at the beginning of the week (after one week of being on exercise and the new diet) I had gained between 3 and 4 pounds. I'm really not sure how that happened, but it did.
Anyway, I weighed in (unofficially) this morning -- the real weigh-in will be Monday morning -- and I have lost 5 pounds since I last weighed in!!! I've really been working hard, so let's hope it sticks for the official weigh-in on Monday.
Just thought I would share so you all know that we can do it!!! It feels fantastic, even though it's just a drop in the bucket.
Love you all!!
So when I weighed in at the beginning of the week (after one week of being on exercise and the new diet) I had gained between 3 and 4 pounds. I'm really not sure how that happened, but it did.
Anyway, I weighed in (unofficially) this morning -- the real weigh-in will be Monday morning -- and I have lost 5 pounds since I last weighed in!!! I've really been working hard, so let's hope it sticks for the official weigh-in on Monday.
Just thought I would share so you all know that we can do it!!! It feels fantastic, even though it's just a drop in the bucket.
Love you all!!
Workout music
Hey. I just thought maybe we could share ideas for workout mixes on here. Here are a couple of songs I'm loving -- songs that get me moving. :)
I Wanna Dance With Somebody - Whitney Houston
Sexy Back - Justin Timberlake
Don't Stop Believin' - Journey
DJ's Got Us Fallin' in Love - Usher
I Bust the Windows Outchya Car - Glee
I Won't Back Down - Tom Petty
Four-Eyed Girl - Rhett Miller
Such Great Heights - Postal Service
I Can't Get Next to You - (can't remember who does this song)
Crooked Teeth - Death Cab
More to come...
And feel free to post your additions/subtractions. Haha.
I Wanna Dance With Somebody - Whitney Houston
Sexy Back - Justin Timberlake
Don't Stop Believin' - Journey
DJ's Got Us Fallin' in Love - Usher
I Bust the Windows Outchya Car - Glee
I Won't Back Down - Tom Petty
Four-Eyed Girl - Rhett Miller
Such Great Heights - Postal Service
I Can't Get Next to You - (can't remember who does this song)
Crooked Teeth - Death Cab
More to come...
And feel free to post your additions/subtractions. Haha.
Thursday, February 17, 2011
Exercise!!!
Hey all, just looking for a little pat on the back. I exercised Saturday (shape magazine's bootcamp workout video), did yoga monday (easy podcast), yoga wednesday (easy podcast again), and bootcamp workout video again today. Everyday I go to work I walk about 2 miles too (maybe more if you count the walking I do at work)!!
Now I just need to work on controlling my calorie intake. I know i'm eating more than 2000 every day- I need to break my habits of constant snacking. It's crazy how many calories there are even in a bowl of cereal!
Anyway, it's a slow start, but it's a start. That's all for now. How's everyone else doing???
bren
Wednesday, February 16, 2011
Get into the groove, boy...
Hey All,
I just wanted to post to tell you I just completed an hour-long workout!!! I alternated between jogging and walking on the treadmill for 20 minutes. Then I moved to a bike, bumping the incline up and down for 25 minutes. Then I did three sets of alternating bicep curls, seated row and lat pull-down for 15 minutes. Voila...first work-out complete!!!
I'm so proud of me!
Now on to workout 2...
I just wanted to post to tell you I just completed an hour-long workout!!! I alternated between jogging and walking on the treadmill for 20 minutes. Then I moved to a bike, bumping the incline up and down for 25 minutes. Then I did three sets of alternating bicep curls, seated row and lat pull-down for 15 minutes. Voila...first work-out complete!!!
I'm so proud of me!
Now on to workout 2...
Monday, February 14, 2011
Recipes
Hi All.
So I kind of love that show "The Biggest Loser" -- when I have time for it. This link is to recipes created for contestants on the show.
The one I've linked to is for vanilla cupcakes with raspberry icing -- only 60 calories each!!!
http://www.nbc.com/the-biggest-loser/exclusives/nutrition/curtis-stone-recipes/vanilla-cupcakes/
Check it!!
p.s. the roasted squash, pomegranate and pine nut salad sounds delish too.
So I kind of love that show "The Biggest Loser" -- when I have time for it. This link is to recipes created for contestants on the show.
The one I've linked to is for vanilla cupcakes with raspberry icing -- only 60 calories each!!!
http://www.nbc.com/the-biggest-loser/exclusives/nutrition/curtis-stone-recipes/vanilla-cupcakes/
Check it!!
p.s. the roasted squash, pomegranate and pine nut salad sounds delish too.
Thursday, February 10, 2011
Let the games begin!
This is a community page for us to share our challenges, victories, frustrations, ideas, recipes, etc. towards a healthier and happier family.
I wanted to just take an opportunity to be a cheerleader for a small moment. We can do it, peeps. I know all of us would like to be healthier and more active. Let's do it as a team!! I really believe each of us has so much potential within us.
Let's go for it!!
I wanted to just take an opportunity to be a cheerleader for a small moment. We can do it, peeps. I know all of us would like to be healthier and more active. Let's do it as a team!! I really believe each of us has so much potential within us.
Let's go for it!!
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