How to Have a Healthy Vacation!

With just 2 days left until our 2-week Hawaiian cruise, I thought I would write this post today before getting knee deep in packing and laundry! I wanted to share my experiences with having a healthy vacation. Here are some of my tips, as well as how I plan on having a healthy vacation this time around as well! 1.) Workout every day. Yes, EVERY DAY! Usually, the hotels we go to or the cruise ships we vacation on have complementary gyms. And these gyms are really nice! On my last two cruises, I made sure to workout every morning. I did a mixture of cardio and weights which lasted about 45 minutes-1 hour. These gyms also usually having personal TVs so you can watch your favorite shows or movies! Getting this workout in early in the day ensures that it will actually happen before the business of your vacation day begins! Invite your family and friends to workout with you as well so you don't feel like you are missing out on spending time with them! Making this a family affair will also keep you accountable to go and get the workout done! :)

2.) Try to eat fruits and veggies at every meal, preferably in place of starches! I have been on my fair share of cruises, and let me tell you, cruises=indulgence to the max! Everywhere you turn, there is food. And not just normal food...highly palatable, sugar-laden, delicious food! I've realized that a way I can make healthier choices is to swap out my starchy option for a fresh fruit or vegetable side. For example, I remember on the last cruise we went on, they had a curry chicken dish on the buffet line with white rice and curry veggies for lunch. I chose the chicken and an extra large side of the veggies, and skipped on the rice. This way, I could enjoy this delicious curry dish without wasting calories on empty, nutrient-poor foods such as white rice. Another easy way to do this is to get a burger, no bun, and top it on a salad! The burger meat tastes just as delicious...trust me! Or get roasted sweet potatoes or a side salad to complement your meal, instead of a pasta or bread side. The possibilities are endless! Get creative, and try to choose a variety of proteins, fruits, and vegetables throughout the day! :)

3.)  Avoid midnight buffets, late night snacking, and every-day desserts. This one applies mostly to cruises, but could also apply to any vacation! Whether you eat dinner late on a vacation, or enjoy the midnight buffet nightly on a cruise, this is one area where I have to be strict! There is really no reason to eat after a delicious, usually 3-course dinner on vacation. This might occasionally happen, but definitely should not be a nightly habit. This type of eating usually happens late at night when you have already had enough calories and delicious food for the day. What I have done in the past, and plan on doing now, is that if I am hungry after dinner, I plan on getting some pineapple slices or a piece of fruit or nuts as a night snack. These choices are much better options compared to a heavy dessert or even a plate of food that turns into a second dinner! Now, of course there is some wiggle room...if you have had a light eating day and see something you absolutely must have at the midnight buffet, I recommend splitting it with a family member or friend, or using the 3-bite rule: 3 bites, and you're done...and please don't use a ladle for this! ;)

4.) WALK EVERYWHERE! Seriously, this is one thing that could possibly make or break your vacation. Staying active will ensure that you are moving and burning calories throughout the day, which will make the occasional treat harmless and guilt-free! Stairs are always a much better option than the elevator. Go sight-seeing on foot, walk all over your cruise ship, or just go exploring! Making your vacation an active one will help you be able to afford those occasional treats that are bound to come your way!

5.) HAVE FUN! Lastly, have fun!! It's vacation, and you should enjoy it! But, food is not the only way to enjoy a vacation. I'm not saying don't enjoy your vacation meals...you can pick these foods in moderation as long as you are making other, nutrient-dense choices throughout the day (and not eating huge portions)...but also try to find other ways to have fun!!! Bond with your family, relax by the pool and read, go on walks, look into some non-food related activities to do on your cruise ship, and just try to relax and enjoy your time. Being happy and stress-free will actually decrease your chances of having a food free-for-all, and setting back your healthy eating plans significantly. It is okay to enjoy, and even indulge (remember the 3-bite rule!) but overall, try to stay as active as possible, choose healthy, colorful foods, and ENJOY!

Well, those are my tips for now! I will also write a "post-vacation" post to share my experiences on this vacation! This is the longest cruise I have ever been on, and I am excited to explore Hawaii and spend time with my parents! I hope you all have a wonderful Christmas and New Year! See you in 2014! :)

Article Review: Nuts about nuts!

It’s time for my second article review post! I have realized this past week just how big of a nerd I am. Since we are going on our 2-week cruise to Hawaii in just 3 short days, I have been downloading a ton of reading material onto my iPad. This reading material consists of journal articles, clinical trials, and meta-analysis studies all pertaining to nutrition. In addition to this, I also had the idea of writing mini-essays on the cruise about the articles I read, what I am learning, and what new things I obtain from reading these articles. I am giving myself homework while on VACATION!!! Either a.) I am a complete nerd, or b.) I definitely have gone into the right field since I am genuinely excited about learning new things every day! I think it is a little bit of both a and b! Today’s article will focus on nuts and their health benefits! The article I chose is entitled: “Prospective study of nut consumption, long-term weight change, and obesity risk in women.” Here is the citation, because I am a good little student!

Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Prospective study of nut consumption, long-term weight change, and obesity risk in women. The American journal of clinical nutrition, 89(6), 1913-1919.

Nuts have been included in both dietary recommendations and dietary restrictions throughout the years. Because of their high fat content, nuts have been banished from many a weight-loss program. However, the benefits of nuts have been coming to light, which is making many people turn to nuts as snacks, toppings for salads, and even to bake with (almond flour, cashew flour, etc.). The authors of this article focused on measuring the association between long-term nut consumption and changes in weight in women. The women chosen for this study were ages 20-45 years, and had no cardiovascular disease, diabetes, or cancer. Nut consumption was measured over a period of 8 years, since authors were looking at long-term nut consumption.

The researchers measured these women’s nut consumption by using a food-frequency questionnaire (or FFQ), which measures how often you eat certain foods over a period of time. Nut butters, as well as tree nuts, and peanuts (which are botanically legumes, but share nutritional properties with nuts) were included in this questionnaire. Data on changes in body weight in these women were also collected over the years.

Results showed that over the course of the 8-year study, average weight gain was about 5 +/- 7 kg among the participants of the study (or 11 +/- 15 lbs). The women who consumed more nuts were older, had a higher average caloric intake, and were more physically active than those who did not consume nuts at all. However, interestingly enough, these women who consumed more nuts were actually leaner and gained weight at a slower rate compared to those who rarely consumed nuts. The researchers found no association between high nut consumption and increased rate of weight gain throughout the years, which means eating more nuts does not equal gaining more weight. The average daily consumption of the women who experienced the benefits of eating nuts was about 1-2 oz/day, which is the equivalent of about 1/4-1/2 cup of nuts. However, a key point the authors emphasized is that the women that consumed more nuts had a healthier and more active lifestyle overall. They also stated that the replacement of other foods is key. If we are to increase our nut consumption, the calories from the nuts must take the place of other foods that we are eating. The authors concluded that regular nut consumption could be a vital component in an overall healthy lifestyle.

Personal reflections:

I really enjoyed reading this article because I found that it greatly supported my experience with snacking and nuts. In my high school and early college years, I was a very big “100-calorie pack” snacker. I loved crackers, Oreos, gold fish, and other kinds of highly refined and processed carbohydrate snacks. However, the fact that they were in 100-calorie packs made me feel better about my choices because these snacks controlled my portions. What I did not like about these snacks was that they made me feel hungry about an hour later! After starting more of my nutrition classes and learning more about the feeling of fullness fats provide and the health benefits of nuts, I started consuming more nuts on a regular basis. I felt fuller for a longer period of time, had more energy, and even experienced other benefits such as stronger hair and nails. About a year ago, I started eating less grains and more healthy fats, incorporating nuts into my diet every day, as well as other healthy fats such as olive oil and avocados. However, I also replaced these foods with my usual crackers, popcorn, breads, and pastas. I have found that even though my caloric intake is slightly higher now while eating a higher fat diet (1g of fat provides 9 calories vs. 1g of protein and carbohydrates, which only provides 4 calories), I have found myself to be more satisfied with my meals, feel fuller for a longer period of time, and lose weight in a much easier, less deprived manner.

Now don’t get me wrong, I do not eat low carb, I just have a lower grain consumption than I used to have. I still have bananas, sweet potatoes, and rice because we need carbohydrates for fuel, and they taste amazing! I am just not as scared of higher-fat food choices anymore. I realize that my body needs these foods as much as it needs carbohydrates and protein. I am also a “happier” person when I include these fats into my diet! I have more energy and am in a better mood than when I am feeling weak, lightheaded, and hungry! Overall, I have realized that incorporating high fat foods into my diet, and replacing my usual refined carbohydrate food choices with these healthy fats has had a tremendously positive impact on my health! I have lost weight, have more energy, and don’t have a fear of getting hungry an hour after eating!

However, I do believe that portion size is an important factor to consider here. 1-2 oz of nuts a day (or 1/4-1/2 cup of nuts) is the proper portion for this food, providing 200-400 calories. This is a hefty number to just add on to your typical diet already, which is why the replacement factor is key to having success with this type of lifestyle! Instead of having a sandwich with two slices of bread, how about ditching the bread, making the meal into a salad or a lettuce-wrapped sandwich, and then adding ½ an avocado or a small handful of nuts to your meal? These small choices will help us incorporate more healthy fats into our diet, while losing weight and having more energy. In conclusion, I firmly agree with the findings of this article and believe we need to include more nuts, as well as other healthy fats (olive oils, avocados, etc.) into our daily diets!

Workout Revelations and an Easy Lunch Idea!

Happy Thursday everyone! I can't believe it is almost the weekend, and almost mid-December! This month is flying by. I leave for a 2-week Hawaiian cruise with my parents in exactly 8 days and am getting more and more excited as the days go by! I'm planning on writing next week about how to have a healthy vacation (yes, even a healthy cruise!) and what my plans are during the vacation! I have been successful on 2 cruises in the past and actually came home having lost weight! So believe me, it IS possible! Today started out like any typical day. I had hoped to sleep in but woke up at exactly 5:55am and could not get back to sleep. But I did some early morning quiet time with Jesus, which I love, so it was worth it! I got ready for the gym and had my 2 carrot cake squares (check previous posts for the recipe!) while Pinteresting. Check out the cute pin I found a couple days ago! I want all of those disney workout shirts!!!!

After having my pre workout meal, I headed to the gym for a double Elliptical and Bike workout, with some toning exercises. I have been having a workout revelation lately. As many of you know, I am a runner, but about 2 months ago my hip and knee starting giving me problems. The hip pain has resolved, as it was most probably an overuse injury. But pain in both my knees continued until I finally saw an orthopedic surgeon at the end of last month who believes I have many different "runners knee" type symptoms, as well as cartilage breakdown and possible meniscus tears in both knees. She told me to hold off on running for a couple months, and I am planning on starting physical therapy at the beginning of January! In the meantime, the list of approved exercises she gave me was very short: elliptical, stationary bike, toning workouts for my quads, hamstrings, and calves, with no squats or lunges (or bending in general) allowed! These limitations have caused me to become extra creative in and outside of the gym! I used to believe running was the best form of cardio, not to mention I absolutely loved running in general. But, I realized this week that, even though it has taken a while, I am actually enjoying my current workout regimen! I usually split up my cardio time between the elliptical and bike, and then either do some machines for toning at the gym, or come home and do a "body blasting workout" (BBW) of my own creation. My BBW is similar to my arm blasting workout (check a few posts back) but I have incorporated some leg movements to work my lower body in the most low-impact way possible. I'll try to post more about what this workout entails, but for now let's just say that I have definitely been feeling the burn! Between deadlifts, leg lifts/raises, and donkey kicks on the ground, not a day has gone by without my lower body being just as sore as my upper body! I've been absolutely loving all the toning work I've been doing. I've also realized that my time on the elliptical has been serving as a warm up for my new-found cardio love...the BIKE! I sweat like no other on that machine and always play around with the resistance to challenge my body. Wearing my heart rate monitor has also shown me that my heart rate on the bike is just the same, or sometimes even higher, than my heart rate would be when I would run. This shows that I am still getting a great cardio workout without any impact on my joints. Anyways! Long story short, or maybe it was still long :)...I am thoroughly enjoying my workout routine, even though I am anxious to get to the physical therapist in January and hopefully get back into running soon, while still incorporating the exercises I have been currently doing.

After my workout, I headed to Trader Joe's to get a few things. I was already hungry before my workout (should have had that 3rd carrot cake square!) but didn't want to get too full before working out. I picked up a few essentials for us at the store, then headed home to make my egg white, chicken sausage, kale, and pepper scramble. I had zero patience while cooking my breakfast and had a banana while I waited! :)

After breakfast, I did a few things around the house (laundry, cleaning, etc.) and headed to the mall to get some quest bars! I'm in love with the new double chocolate chunk flavor and want to stock up before our cruise! I know the cruise has food available at all times, but I just love these bars so much I have to take a few with me!

Around 12:30 I started getting hungry for lunch. I wanted to whip up something quick, easy, healthy and delicious. I had some leftover rotisserie chicken in the fridge and wanted to put it to good use! I love how versatile rotisserie chicken can be! I sautéed some broccoli in olive oil while I chopped up a sweet potato to pop in the microwave. I usually bake my sweet potatoes, but I was in a hurry so I used the microwave! I shredded some of the chicken breast off the rotisserie, and added that as well as the microwaved sweet potato into the skillet with the already sizzling broccoli! To season, I just used some garlic powder and salt-free cajun seasoning. You could also add buffalo hot sauce, sriacha, or even BBQ sauce to this bowl, but I just wanted to keep it simple and tasty! The combination of these foods tasted delicious and I was very full and satisfied afterwards!

And now I am off to the mall again to meet up with one of my best friends! I just love the mall during Christmas...and might pick up a few more quest bars...haha :)

I hope you all are having a great Thursday so far!

Article Review: To yolk, or not to yolk?

I’ve decided to start something new on my little blog here. I’m going to start an article review section and summarize some scholarly articles or scientific journal articles I read. I have always been interested in keeping up with my nutrition knowledge long into my career. I officially passed my boards and became a registered dietitian (RD) a week ago (yay)! I know that keeping up with the newest findings and having scientific knowledge and data to back up recommendations is one of the most important aspects of this field! So, this is my first article review for my blog. It won’t be anything fancy, but it will help me: a.)   Stay up to date with current nutrition findings and studies

b.)  Keep my writing skills up to par, and…

c.)   Summarize articles that may seem daunting and complicated at first in order to make them easy to understand for all my readers!

I will include some personal background, opinions, and information into my reviews. I hope you all enjoy this new section!

The first article I have chosen is entitled “Dietary Cholesterol and egg yolks: Not for patients at risk of vascular disease ” by Spender, Jenkins, and Davignon. Here is my citation before I forget!

"Spence, J. D., Jenkins, D. J., & Davignon, J. (2010). Dietary cholesterol and egg yolks: not for patients at risk of vascular disease. Canadian Journal of Cardiology, 26(9), e336-e339."

To yolk, or not to yolk? That is a question I get almost every time I speak to someone about nutrition and food choices. It is a topic that is always up for debate. It seems that for every article I find that supports the consumption of egg yolks, I find one that discourages the consumption of egg yolks. What is one to do? Nutrition is such a complicated field because there are always studies contradicting each other. Every body is different and reacts to food choices differently. Therefore, you have to find what works for you! I’ll try to summarize this article as clearly as possible, while hoping to equip you all with the knowledge you need to make the choices and changes that work well for you!

High cholesterol levels have long been thought to be associated with actual dietary cholesterol intake from our food. However, there have been studies in the past few years supporting the belief that actual cholesterol in the diet does not contribute to blood cholesterol levels, and therefore does not add any risk of cardiovascular disease.

The authors of the article for this review focused on whether or not egg yolks are suitable food choices for people already at risk of vascular disease. Vascular disease is a form of cardiovascular (heart and blood vessels) disease that affects the actual blood vessels in the arteries. The authors claim that the previous studies done proving that the dietary cholesterol found in egg yolks, red meat, and cheese does not harm individuals was done on subjects that were already healthy, young, and on a weight loss and diet plan. The story seems to be a little different for those who are already at risk of cardiovascular disease, are sedentary, and are not losing weight, which unfortunately includes the majority of the population.

The guidelines originally promoted by the National Cholesterol Education Program recommended a low fat diet, which has now been proven to not be very effective in overall weight loss or the improvement of blood cholesterol levels. While nutrition experts are now recommending healthier, low cholesterol fats to be part of the everyday diet (nuts, olive oil, avocado, etc), the authors believe that those at risk of cardiovascular disease should still avoid foods high in cholesterol. “At risk” can be defined as those who already have high cholesterol levels or have familial hypercholesterolemia (those genetically predisposed to having high cholesterol levels).

The authors refer to studies showing that as much as 12% of dietary cholesterol is in the oxidized form. Oxidized cholesterol, and especially LDL oxidation, puts people at risk for plaque formation in the arteries, leading to the thickening of arteries, which can be very dangerous for cardiovascular health. Another interesting point the authors make is that, in the previous studies proving that the cholesterol in egg yolks was harmless to healthy individuals, those who consumed egg yolks regularly actually became diabetic during the study. And this was only from the consumption of one egg yolk per day! This blew me away. You may wonder what cholesterol has to do with diabetes, but it actually has a lot to do with diabetes! High cholesterol, high triglycerides, high blood glucose, an increased weight circumference, and high blood pressure all are components of what is called “metabolic syndrome.” Having three of any of the above symptoms puts people at an increased risk of cardiovascular disease, diabetes, and obesity. At the end of the article, the authors conclude that egg yolk consumption should not be encouraged for those who are inactive and are already at an increased risk of cardiovascular disease.

Personal reflections:

My history with egg consumption has been an "up and down” kind of experience. I was very much against the consumption of egg yolks a few years ago and only ate egg whites. I saw egg yolks as little cholesterol bombs that would basically cause me to have a heart attack. After reading more about how dietary cholesterol levels are actually more related to refined carbohydrate intake rather than cholesterol intake, I started incorporating more egg yolks into my diet. My blood cholesterol levels went from 183 mg/dL of total cholesterol (as a vegetarian) to 115mg/dL (as a definite meat and egg eater). I was amazed! However, I realized that at the time I raised my egg yolk consumption, I also dramatically decreased my refined carbohydrate and grain intake. I was only receiving carbohydrates from fruits and vegetables, and had cut out all grains and legumes (which are basically a carbohydrate considering their high starch content). I think this is an important factor to consider. Most people cannot simply just add egg yolks to their already poor, refined carbohydrate-rich diet and expect to see their cholesterol levels drop. Considering my experience with egg yolks, I started to eat them regularly, almost 2-3 whole eggs a day. I usually mixed in some liquid egg whites to my omelets as well for added fluffiness and protein. So you can imagine my surprise when I read this article last week! I was left so confused about what to do with these pesky little yolks and how to make recommendations to my clients.

I realized that, while the articles promoting egg yolks focused on healthy individuals, this article focused on those who are already sick or at risk of cardiovascular disease. I think this is a very crucial point to address. The target population that these scientific research studies are focusing on is the key to knowing how to apply their various, and often contradictory findings. Keeping all of this in mind, I concluded the following:

In my experience, I have found that eating egg yolks has provided me with more energy, better hair and skin, has kept me feeling full for longer than a typical high carbohydrate breakfast, and has actually lowered my cholesterol levels. However, I also have a family history of cholesterol (even though I have been blessed with low numbers thus far, and very high HDL levels!) and do not want to put myself at any more risk for heart disease or cholesterol problems later on in life. I have decided to take a "middle of the road" approach to egg yolk consumption. No, I will not cut out egg yolks from my diet. But I probably won’t be consuming 2-3 whole eggs a day. I will aim to consume one whole egg, with a max of two a day, with an increased amount of egg whites whisked in. I will also be watching my carbohydrate intake, as I have reintroduced some grains into my diet, and know full well that these can contribute to high cholesterol levels as well. I think it is very important to experiment and find out what works for YOU. I recommend starting out with a blood test with your doctor to determine what your cholesterol levels are and if you are at risk for cardiovascular disease. Above all, I believe that a HIGH fruit and vegetable intake can clear up so much of our food confusion!! Filling our plates with fruits and vegetables regularly leaves us full and limits other unhealthy choices from filling up our plates, such as refined carbohydrates, junk foods, and, for some, high cholesterol meats and eggs! Half of our plates, or even more in my opinion, should be filled with these colorful fruits and vegetables!

Overall, the takeaway from this article is that those at risk for cardiovascular diseases should watch their egg yolk consumption, since it has been linked to various cardiovascular issues, as well as diabetes. If you are a healthy, active individual who is at a normal weight, I don’t see why egg yolks should be eliminated from your diet. I recommend consulting with your doctor, getting your blood cholesterol levels checked, and always staying in tune with your body and aware of your food intake. AND EAT THE RAINBOW! :)

That is all for now and I hope you all enjoyed this article review!

Trust me, I'm a Dietitian!

Hello everyone! Sorry for the silence lately. I have some hard news, as well as some good news to share. Isn't that funny how life works? God always strengthens us to go through the hard times and sometimes sprinkles some blessings right on top! He is so good and faithful in all circumstances. I don't know how I would have gotten through the month of November without His strength, peace, and comfort. On Sunday, November 24th, my sweet and beautiful aunt went to be with her savior Jesus Christ. It has been such a hard time for my family and I, but we have comfort in the fact that we will see her again!

With that being said, it had been very difficult to study for my RD exam last month, especially while my family and I were going through this time of grieving and loss. I was so sad, could not focus, and just wanted to be with my Medzmama (grandma), aunts, uncles, and cousins. I had already scheduled my RD exam for Monday, December 2nd, but I had pretty much thrown in the towel on studying the few weeks leading up to it. I felt so "done" and did not even want to look at my review books anymore! After my aunt passed away and I was not able to study the week leading up to my exam, I had accepted the fact that I would use this test as a practice run and would do better on my second try. I didn't think I would pass, and was finally coming to terms with that fact.

SO! On Monday morning, December 2nd, I groggily woke up (having been sleep deprived for about a week) and got ready for my exam. I prayed and prayed that God would help me remember all the things I had learned, not just from studying for my exam, but from my undergraduate and graduate nutrition classes as well! Of course, I wanted to pass this exam, but did not see any glimmer of hope that this would actually happen. But, I prayed the whole way to the test center and finally sat down at my designated computer to take my exam. After a few computer glitches that I experienced (of course, this would happen to me!) I was finally able to start my exam. After about an hour, I saw this pop up on the screen...

I almost fell out of my seat! I wanted to scream and jump up and down and hug each and every person in the testing room with me. I blinked, rubbed my sleepy eyes, and checked the screen again. And it STILL said congratulations! I could not believe it. I was finally an RD! I knew then and there that God had His hand on me the whole time and helped me remember and recall all the things I needed to pass my exam. He gave me focus, determination, and grace throughout the whole process. I thank Him and Him alone for helping me and strengthening me to pass this exam, because truthfully, it was against all the odds that I would pass!

Now, don't get me wrong. I am not naive enough to think that I answered all my questions incorrectly that morning, and God still happened to make the screen say "congratulations." I don't think God hands us things on silver platters, while we sit on the couch and put zero effort into the process. But, I do believe that God helped me remember all the things I had studied those months and weeks prior to my aunt's passing. I do believe He graced me with His peace and strength, while giving me calm and wisdom to get through each question on the exam. I am so thankful to Him because even throughout this difficult time in my life, He blessed me with this miracle!

I am officially a registered dietitian! And I still can't believe it! I have been waiting for this moment for almost 8 years and it has finally come. I can't wait to start my career as a dietitian and help as many people as I can. I thank God for helping me achieve this accomplishment, and I pray that I can use it all for HIS glory!

Workout plan...FINALLY!

Happy Saturday everyone! I hope you all are enjoying this weekend so far. I am so excited to report that I can finally have more variety in my workouts! I've been doing random workouts at home, what I call my Arm Blasting Workout (ABW). I am still going to incorporate these into my workout routine because I have been getting so sore and really feel the difference these high-intensity toning exercises are making in my body. However, I saw an orthopedic surgeon yesterday who gave me some information on what is wrong with my knees and also gave me some strengthening and workout tips to get me back into running shape! Basically, everything that could be wrong with my knee is wrong with my knee...just kidding (kind of). I don't want to get too technical, but basically she believes I have ileotibial band syndrome, patellar tendonitis, and meniscus tears (non-surgical) in both my knees. There is also significant breakdown of cartilage in both my knees, which means that running has started to take its toll on my joints. I've always had bad knees, so I am not surprised that the breakdown has started already. But! There is hope. She believes that if I incorporate regular strengthening exercises into my routine for my quads, hamstrings, and calves, the strength in my legs can support my knees, which will in turn enable me to run again. Stretching also has to be a crucial part of my routine in order to prevent further injury. Lastly, she is going to send me to a physical therapist for some additional strengthening and correcting.

With that said, the approved workouts I can do are:

***Elliptical, bike, walking

***Leg extensions (quads), leg curls & dead lifts (hamstrings), and calf raises (no lunges or squats for now!)

***Obviously, upper body and abdominal workouts!

***NO running for at least 8 weeks

I was able to do 20 minutes of the elliptical today and then worked on my quads, back, and abs. With some stretching to top it off! It felt so good to be able to go to the gym again! So here is my workout plan for this coming week (stretching is a given everyday so I'm not going to put that down; and ABW takes anywhere between 20 and 30 minutes! Check back to previous posts for the ABW workout!)

November 24-November 30

11/24: Elliptical 15 minutes, bike 15 minutes, hamstrings, triceps, biceps

11/25: Elliptical 20 minutes, calf raises, ABW

11/26: Bike 15 minutes, quads, chest, ABW

11/27: Elliptical 30 minutes, hamstrings, back, TIU shoulder routine

11/28: Elliptical 45 minutes, calf raises, ABW (extra long today because...well...you know...THANKSGIVING!)

11/29: Elliptical 20, bike 10, quads, bi/tri

11:30: Elliptical 15, bike 15, hamstrings, back, ABW

That is the tentative plan for this week! Of course, I may add some TIU workouts here and there once they post their weekly schedule! I'm excited to add more variety into my workouts and hopefully build up the strength I need in my legs to start running again in a couple months.

Arm Blasting Workout and Dining Out Tips!

I am finally going to share with you what I have been calling my "random" or "arm" workouts! I am seeing the doctor soon and canNOT wait to figure out what is causing all of this pain in my knees and hips! In the meantime, I have been trying to keep myself busy and active in the most pain-free way that I can. I also thought I'd share my meals on a day where I did not have the chance to cook all my foods and dined out instead! There are ways to eat healthy and still enjoy your meals while dining out! Read on to find out how! :) This morning, I woke up and started my day with Jesus! Everyone spends time with Jesus in a different way, but I feel that I am at my best in the mornings and want to begin the day with God before I do anything else. I spent some time reading and reflecting on 2 Corinthians 3-4 and wrote down some verses that stood out to me. I especially loved verses 17-18 in chapter 3 where Paul writes that where the Spirit of the Lord is, there is FREEDOM! Which means we can be free from anything that is weighing us down once we accept Jesus and have his Holy Spirit living in us. Because wherever His Spirit is, there is freedom; freedom from habits, worry, guilt, shame, (ahem, text anxiety) or any other feelings or situations that have a hold on us. I just love the freedom that God always promises His children, and the peace that inevitably comes with that freedom!

After my quiet time, I made some breakfast, which consisted of my usual scramble with kale, peppers, and a side of avocado. Yum!

I studied for a little while after breakfast and then decided to do my short workout that I have been doing lately since I have been out of commission. This workout got my heart pumping and my arms burning! I finally jotted the exercises down today (picture below). I do each exercise for 1 minute and the whole list for 2 rounds, for a total of 20 minutes. The faster you do the moves, the more calories you burn. In just about 6-7 songs, this workout is accomplished!

After I was done, I was drenched and out of breath! And produced a nice little calorie burn!

After studying some more, I decided to take a break and get out of the house to walk around my local mall. I knew I wouldn't be having lunch until later, as I was meeting my cousin around 1:30. I decided to pack a small snack with me to eat at the mall. Even though I know the mall has food and I could have gotten a snack from there, I definitely didn't want to give in to the smells of sugary pretzels, salty popcorn, or sweet cinnamon rolls! I know my body pretty well, and knew I would get hungry at the mall. I always make sure I have a small snack with me at all times so I can have something to fall back on while I am out and there are limited healthy options! SO! I packed one of my gingerbread cake squares (recipe posted!) and some grapes.

This was the PERFECT snack while I was walking around and enjoying all the Christmas decorations!

After spending some time at the mall, I drove back home and studied some more (surprise, surprise). When it came time for lunch, I decided to walk down to the restaurant where I was meeting my cousin. I bundled up (yay for fall weather, FINALLY!) and took the short 10 minute stroll down to the restaurant.

The restaurant we went to had a wide variety of foods ranging from salads, sandwiches, wraps, pastas, and grilled BBQ options. For lunch, I had a salad with a ton of yummy veggies and some tri-tip! I asked for the dressing of the salad on the side to regulate how much dressing I was using. This place usually brings their salads swimming in dressing, and I definitely didn't want that. The tri-tip portion was HUGE, so I could only stomach a few slices! This was a great meal that left me feeling comfortable and full. They brought out two breadsticks with my meal as well, but I didn't even feel like eating them. Protein with veggies is such a satiating and satisfying combination, which is why I usually stick to these options while eating out.

For dinner, my parents and I decided on Cheesecake Factory. I usually get the same old chicken lettuce wraps, salmon, or salads every time I go to Cheesecake, but this time I wanted something different. This is also a very important factor when going out. Try new things! This way you will have a variety of healthy options instead of feeling stuck with only one healthy dish per restaurant, which can get mundane. It is always possible to tweak meals and ask for special orders while going out! Your health is important, so don't be too shy to ask (politely of course)! :) My friend gave me the suggestion to try the turkey burger, so I got it lettuce wrapped with a side salad! It was DELICIOUS!

Overall, this was a great day for healthy choices. I was able to get a short workout in even with my injuries. And I did not let eating out stop me from making healthy choices! To summarize my tips below:

*I have a healthy snack on hand while I am out, just in case hunger strikes...

*I have mostly protein and vegetables when dining out...

*I ask for sauces and dressings on the side, and...

*I am always up for experimenting and trying new things!

Boredom with food is such a sad place to be, especially if you are a foodie like me! That is why variety and FUN are so important when it comes to making healthy choices.

I hope you all have a wonderful night and get a chance to try the arm blasting workout!

Arm, arms, arms...and Cheesy Black Bean and Avocado Salad!

Happy Monday everyone! I can't believe there are less than 2 weeks until December! This is my favorite time of year and I am definitely already listening to Christmas music and enjoying seeing all the decorations! :) This morning started out pretty typical. I woke up, spent some time with the Lord, and decided on what I wanted to do for my workout. "Workout" is a general term, since I have basically had to stopped all activity including my legs :( My hip and knee injury has progressed to a point where walking causes strain, pain, and even numbness. I am hoping to see an orthopedic in a few weeks and figure this out once and for all!

I had a hard-boiled egg while I searched YouTube for some arm routines...

...and lo and behold my favorite trainers popped up as the first hit! I had never seen this TIU workout before, and I was so relieved that it didn't involve my legs. I did this workout (about 8 minutes long), followed by some boxing punches with my 3 lb weights, making my workout a total of 13 minutes long. Even though it is not my usual 6 mile run, I am grateful for the fact that I can still MOVE and do some sort of workout. But I honestly cannot WAIT to incorporate my runs back into the toning routines I have been doing!

I made myself a kale, sausage, and egg white scramble around 10:30 as a mid-morning snack. Yes, the scramble was my snack :) I always try to make my snacks protein and veggie packed in order to get as much nutrition as possible!

This scramble definitely kept me full until almost 2pm, which is when I whipped up this delicious Cheesy Black Bean and Avocado salad! I knew I didn't want to go shopping or eat out; I've been very committed to using up whatever is in the house lately. This is probably because I am still studying for my RD exam and have yet to find a job, but it is also very smart and leads to less food waste and usually much healthier choices! Anyway, I'm so happy I stayed in for lunch, because this salad tasted great!

The base of this salad was romaine, kale, tomatoes, yellow pepper, and carrots:

I used the Cuban Black Beans from Trader Joe's because they have a spicy kick to them! I melted a little pinch of light mozzarella cheese (also from TJ's) in the microwave until it became a cheesy and creamy consistency!

While the beans and cheese were melting away, I mixed half of an avocado with some pico de gallo to make an avocado-y type of salsa! I left it pretty chunky because I love my salsa chunky, but you could definitely mash it until it reaches whatever consistency you enjoy!

I added the avocado salsa to one side of my salad, and the cheesy beans to the other! And here is the finished product!

This salad was so refreshing and filling! I absolutely LOVED the flavor of the beans with the cheese, and the avocado addition was perfection. I hope you all get to enjoy this salad soon!

After lunch, I continued studying (of course). I just took a break now to ice my knees and hips while blogging! I am so excited to be making tabbouleh with my mama tonight for dinner, which one of our favorite recipes! I have that recipe posted if anyone is interested!

I hope you all have had a great beginning of your week!

Just keep walking, just keep walking...

Happy Tuesday everyone! I have been such a bad blogger lately, but I am determined to get back at it! One reason being I miss writing and it is such a stress relief for me during this crazy time of studying! And also because I want to try some new recipes soon and get back in the kitchen! It's been hard to cook lately since my schedule has been taken over by studying for my RD exam. But I'm hoping to get back to the cooking and baking soon!

Update on my hip/knee situation: Basically, all I have been doing for the past week is walking, walking, walking. My new shoes have been working out really well for me!

I still have some aches and pains, so I am continuing my walk/stretch/ice regimen for a couple more weeks. I'm hoping to maybe be able to start running by December...Christmas present to myself?? Here's to hoping!

My days have been pretty routine lately. Basically, I have been waking up in the mornings, having my quiet time, then heading to the gym. This song has been in my head for days and days, and I have had it on repeat all morning! I highly recommend it :)

http://www.youtube.com/watch?v=0VRUU8UBXCk

Yesterday morning, I woke up and made some banana peanut butter waffles. My dad had the day off, so I decided to make us some breakfast before heading to the gym!

I walked for 30 minutes, then did the TIU shoulder routine (I've posted this before, it's great! Just look back a few posts for the video!)

I came back home, showered, and hit the books with studying for my RD (registered dietitian) exam. There is so much information I need to know, and I am feeling pretty overwhelmed! But I am studying the best I can and praying for focus! Around 11am (I know, early, right?) I made a quick lunch for my dad and I. I seasoned some canned in water tuna with some olive oil, lemon juice, red pepper, and garlic powder. It tasted great in our flat out bread! We also had a side of carrots with eggplant hummus (my favorite kind from Trader Joe's!)

After lunch, my dad and I headed to Peet's to have some tea and study/read. It was so nice having my dad to hang out with yesterday. I am usually home alone during the days studying and just keeping myself busy. It was such a blessing to have some company! I got the Masala Chai tea and munched on an apple later on in the afternoon. I knew I'd get hungry before dinner since we had lunch so early, so I planned ahead and brought a juicy and delicious apple!

  

I also had a small handful of nuts when we got home from the coffee shop. I was still feeling hungry and knew I wouldn't make it until dinner. 

  

I was contemplating just staying home for dinner so I could continue my studying, but my parents convinced me to get out and spend some time with my family, which I'm so glad I did! Life is all about balance, and I knew that I would just burn out if I continued studying through the night instead of getting out. We went out to one of my favorite restaurants, Pita Jungle! This place uses such fresh and healthy ingredients, and I can always count on their food tasting delicious. I got the broiled chicken pita wrap!

 

After dinner, I studied some more but could not keep my eyes open after 9pm! I know, grandma status. I finally decided to sleep around 9:30. I tend to listen to my body when it comes to sleep and not fight it, because if I do, I've found that I miss my window of opportunity for good sleep and end up staying up all night and being very restless!

So that was my day yesterday! I am hoping to do some baking and cooking soon and get back on here to share some recipes with you guys! I hope you all have a fabulous day! :)

New Shoes and Workout Routine!

Happy Tuesday everyone! I hope you all have had a great start to the week. I woke up this morning certain it was either Wednesday or Thursday, but no, it's only Tuesday (sigh). Oh well! 

I thought I'd write this post as an update to my hip/knee injury journey. I was lucky enough to have my cousin Jimmy, who is a Certified Athletic Trainer, come and take a look at me yesterday to try and figure out why I have been experiencing these aches and pains lately. We went to a running store near my house, where I learned that I should have changed by shoes once I hit the 300 mile mark, which was a while back since I have ran at least 650-700 miles in my current running shoes! This could definitely have contributed to my aches and pains! I tried on a variety of running shoes and finally picked one that seemed to work for me (more on this later). After we got the shoes, Jimmy did a few tests on me and realized that I am incredibly tight. I have very little flexibility in my hamstrings, quads, and hips, which contributes to an increased risk of the injuries I have been experiencing. So here is confession time:

I am a horrible stretcher. As in, I NEVER stretch. Once I'm done with my run, I get lazy and just decide to head home. I've tried to get myself to stretch in the past, but my motivation only lasts about 2-3 days, and then I get back into my old, harmful, injury-provoking habits. Talking with Jimmy last night helped me realize how VITAL stretching is to my fitness and health, and how important it is to incorporate it into my daily routine if I want to run the mileage and distances that I am used to.

SO! Jimmy gave me 3-5 stretches to do each day to help loosen up my muscles and get me back to running form soon. I am also going to lay off the elliptical for the next couple weeks and just do some easy walking in order to loosen my muscles and not put any added stress on my already tight joints. I started my new "routine" this morning, and it went pretty well! I laced up my new running shoes and had a banana and some nuts before heading to the gym:

I bought a pair of New Balance running shoes that are light and easy to walk in. At the running store, we learned that my usual Brooke's were over correcting my feet. They are made for those that pronate, and, even though I slightly pronate, I don't pronate nearly enough to use the Brooke's shoes. I decided on the New Balance because they didn't hurt my hip while I was walking around the store, and are made for those with regular, "medium" arches, which is me! I was excited to break these in this morning, even if it was for a short and light walk.

I walked 2 miles on the treadmill, on a 3.5-3.7 mph (NO incline!), which took about 35 minutes. Walking was a little painful at the beginning, but once my body loosened up, it felt great! I followed my walk with about 15-20 minutes of stretching, which is a HUGE accomplishment for me! I was so proud of myself for being able to stretch for this long and really be patient with the process. After stretching, I did the TIU Short and Sweet Shoulder routine, which has grown to be my favorite shoulder workout! 

Overall, I had a great morning and a great workout. I am currently icing all my hurting parts and snacking on some strawberries and a peanut butter wrap.

Side note: I tried cutting out the inflammatory foods for a few days, but it kinda made me cranky and didn't help the pain. So I decided to go back to my "a little bit of everything, what works for me, I love healthy food" mindset! :)

I am hoping this process of walking, stretching, and icing will help correct my tightness and help me get back to the level of running I want to be at, while being more balanced, flexible, and not hurting myself in the process! :)

Have a great Tuesday everyone!