Healthy Glow: Healthy Eating, La Mode & Ramblings

I am a twenty-something diplomat who uses every day, to strive to find balance without losing out on fun or good taste in my fashion, food, & exercise. Free counters!
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Posts tagged "For Your Health"

I am training to be apart of a team marathon, and I have less than 20 days left to train. I am still looking for the best ways to give my body the nutrient it needs but also how I can avoid causing undue injury to my body. 

FitSugar posted an article about common mistakes which was very helpful and I think it will be helpful to all of you too!

Sample common mistake:

you don’t refuel — You’re meeting friends for happy hour after a 45-minute treadmill session, and after a shower, hair and makeup session, and a round of drinks, it hits you — you’re starving! Eating a post-workout snack isn’t just important for your grumbling stomach, however; having a protein- and carb-rich snack between 30 minutes and two hours after you work out replenishes your muscles’ energy stores as well as help them become stronger. After all, why undo all the hard work you’ve done right away? Keep a simple post-workout snack in your gym bag if you’re not going to be able to make or order food in your two-hour window.


For more information please click here. Happy running! 

For Your Health: A Hotel Workout!

Perfect for my upcoming birthday trip…

(via npr)

It is said that abs are made in the kitchen. And you know what? I believe it. If your new year’s resolution is to get fit, eat healthier, or treat your body right, I believe the best thing to do is to clean up your grocery list. 

I am restarting my path to being a vegetarian, since it seems that meat was part of my stomach issues in 2012. So, I cleaned out my pantry and bought clean eats!

What is clean eating? According to Livestrong.com, it is defined as, 

Clean eating is a diet program based on the idea that the best way to eat is to abundantly enjoy whole foods — that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also committed to replacing saturated fats with healthy fats. Many on the plan don’t count calories, but instead trust in good quality, healthy food. - Clean Eating: 5 Simple Steps

What does my typical clean eating diet look like?

Breakfast: Fresh blackberries, two scrambled eggs, and tea.

Lunch: Blood Mary (not clean, but it is only the 1st day!), Greek omelet (with feta, spinach, and tomatoes), celery sticks, and carrot sticks

Snack: Fresh popcorn, Mandarin oranges

Dinner: Whole wheat pasta with a tomato and mushroom sauce.

Need recipe ideas? Check out the Gracious Pantry.

To get your clean eating out check out this easy list, you can even print it out and take it with you to the store! Clean eating print out. 

picture credit

I am not a licensed professional. Please consult your health care provider before making any serious changes to your lifestyle/health.

For Your Health: Quick, Easy,  & Healthy Afternoon Snack!
Baked Potato that was heated in the microwave for 5 minutes, salsa fresca, a sprinkle of pepper jack cheese, and plain greek yogurt instead of sour cream. I have to get protein anyway I can since I don’t eat meat, (check out this post about the health benefits of greek yogurt).   Baked potatoes make such an easy, cheap afternoon snack. I always keep a bag in the house.
I live by these tips: 
"Get creative in the kitchen: When you’ve resigned yourself to eating the same healthy thing over and over again, you can get bored with your meals pretty easily. If you’re apprehensive about trying a new healthy food or you just don’t know where to start when it comes to making a healthy meal plan, check out Fit Sugar’s delicious healthy recipes index for endless ideas.
Eat enough calories: It’s one thing to cut down on unneeded calories, but a diet that leaves you constantly hungry is one that can lead to failure. After all, it’s hard to resist anything when your stomach is grumbling! Unlike a snack full of empty calories, many fruits and vegetables are full of fiber and can fill you up without exceeding your daily calorie goal. Try these Fit Sugar’s fresh and filling healthy snack ideas to help tide you over until your next meal.” (via FS)
What’s your go to afternoon snack?

For Your Health: Quick, Easy, & Healthy Afternoon Snack!

Baked Potato that was heated in the microwave for 5 minutes, salsa fresca, a sprinkle of pepper jack cheese, and plain greek yogurt instead of sour cream. I have to get protein anyway I can since I don’t eat meat, (check out this post about the health benefits of greek yogurt). Baked potatoes make such an easy, cheap afternoon snack. I always keep a bag in the house.

I live by these tips: 

"Get creative in the kitchen: When you’ve resigned yourself to eating the same healthy thing over and over again, you can get bored with your meals pretty easily. If you’re apprehensive about trying a new healthy food or you just don’t know where to start when it comes to making a healthy meal plan, check out Fit Sugar’s delicious healthy recipes index for endless ideas.

Eat enough calories: It’s one thing to cut down on unneeded calories, but a diet that leaves you constantly hungry is one that can lead to failure. After all, it’s hard to resist anything when your stomach is grumbling! Unlike a snack full of empty calories, many fruits and vegetables are full of fiber and can fill you up without exceeding your daily calorie goal. Try these Fit Sugar’s fresh and filling healthy snack ideas to help tide you over until your next meal.” (via FS)

What’s your go to afternoon snack?

via

If you are on a cleans your energy level is noticably lower but try not to give up exercise altogether during the detox.

The key is to listen to your body and don’t push yourself too hard.  Also, you need to nourish yourself appropriately.

Here’s what I do to make sure I can exercise without expending all of my energy:

  • Limit all exercise to 1 hour.
  • Decrease weight and resistance in all activities.
  • Incorporate yoga.  The breathing, stretching, and compression will help with the detox.
  • Nourish yourself before a workout with fresh coconut water (not from the carton) for the electrolytes.
  • Nourish yourself after the workout with half of the  protein drink in your cleanse (usually cashew milk or a smoothie of some sort).  Drink the rest at its designated time slot.
  • Schedule a mid-day cat nap if possible.
  • Plan to be in bed earlier than usual.

(Btw, this pic is one of a series I’m putting together for you on “Angles and Reps” as a means to tone.  Stay tuned!)

via maryrambin

Please contact your doctor or health care provider BEFORE making drastic changes to your nutrition & health program.

I am a dedicated gym go-er. I go to the gym if I am stressed, happy, sad, whatever the mood or season. Although at the beginning of a new year, I feel even more energized to improve my fitness or double my strength. Yes, at the beginning of every new year the gym is teaming with people who set goals and really want to get into shape. Some regular gym go-ers hate how packed the gym is…I love it! Motivation is contagious!

I always set fitness goals for myself. In 2011 my goals included completing 25 pushups in a row, 2 unassisted pull-ups, and a 8 minute mile). In 2010, it was dropping 20 pounds. In 2012 I am tossing around the idea of looking into becoming a Zumba instructor and running a 5k. I keep my goals tangible and simple.

If 2012 is the year that you want to really improve upon your fitness, I urge you not to kill yourself trying to do it. Don’t push yourself and burn out or even quit all together. 

The Fitnessista listed some awesome tips for accomplishing your workout goals in 2012:

-Make a realistic training plan including a balance of strength, cardio, flexibility and rest days. I’ve seen workout plans that don’t include a single rest day. It makes my heart cry.

-Better yet, maintain your current fitness level and postpone starting your new plan until later this month. Winter Shape Up always starts a little later for this very reason. It gives you just enough time to see potentially significant results before spring, but without the ambiguous date of the New Year and extra pressure hanging over you. I find it works really well to use this time to maintain what you’ve been doing, clean up things a little without going overboard, and hit it hard at the middle/end of the month.

-Focus on the things you love. Hate strength training? Maybe a weights-based class is the way to go instead of forcing yourself to pump iron alone. Love dance cardio but loathe the treadmill? Do what makes you happy… movement is burning calories and if you’re having fun, you’re way more likely to stick with it.

-Find a workout buddy, if that’s something you enjoy. Some people prefer to workout alone, while others gain motivation from fitness-minded friends.

-Emphasize clean eating. Healthy eating accounts for visible results even more than a well-rounded fitness routine. I prefer to workout for my health and sanity, and when I’d like to see extra physical results, I emphasize cooking at home and eating food the way nature created it. Of course, there’s always room for treats in there, too :)

Just remember that it doesn’t have to be all or nothing- everything adds up! Plus my favorite workout mantra: change creates change. Keep changing things up to keep boredom and plateaus from sinking in.

via the Fitnessista

What a difference THREE YEARS MAKES!

I love cheese. Just because I eat healthier doesn’t mean that I can’t enjoy a food item that is often described as “unhealthy”. One of my favorite blogs, Eat Like Me, latest post described great ways to incorporate cheese into a healthy diet. 

  • Portion-size is also important when it comes to eating cheese as a part of a healthy diet. But with so many different forms of cheese (grated, crumbled, sliced, etc.), it can be hard to know what a proper portion should look like. So here are some guidelines for serving sizes of different types:

Grated or shredded cheese: 1/4 cup = 1 serving

Crumbled Cheese: 1/4 cup = 1 serving

Sliced Cheese: 1 thin slice about the size of a piece of bread = 1 serving

Block or cubed cheese: A piece about the size of your whole thumb or the size of a pair of dice = 1 serving.

To read the rest of the article about cheese read on here!

Picture courtesy

This workout is meant to be done circuit-style, quickly moving from one workout to the next with hardly any rest in between exercises. Complete one set of each workout in a circuit, and then repeat 1-2 more times for a total of 2-3 sets of each exercise, before moving to the next circuit. [For example, for the first circuit, you’ll do 15 step ups on each side, 12-15 bent-over rows, 12-15 lunges with a bicep curl on each side, step-ups, rows, lunge and curl, step-ups, rows, lunge and curl and then move on to Circuit 2] By doing it this way, your heart rate will remain elevated and you’ll burn more calories. Winner, winner.

1) Cardio: 20-30 minutes; moderate to moderate-high intensity. Extra credit: try the Schweaty July Elliptical workout :)

2) Circuit 1:

-Bodyweight step-ups (15 each side)

-Bent-over wide row (12-15)

-Lunge with bicep curl (10-12 each side)

3) Circuit 2:

-Dummbell Deadlift (12-15)

-Sumo squat and side leg raise (12-15)

-Dumbbell Tricep extension (12-15) <—I prefer standing, holding two dumbbells instead of one

4) Circuit 3:

-Side-laying lateral raises (12-15)

-T-pushup (12-15) <—modify: on knees instead of toes, keep your booty down and in a straight line with the rest of your body.

-Stability ball overhead pass

5) Cool down and stretch

 

  1. My body is a gift (from God, from nature, etc.)
  2. My body is an instrument, not an ornament.
  3. I love my (name your favorite body part). Trust me, you have something you like about your body! Eyes? Toes? Hair? Fingernails?
  4. The number on the scale does not determine my self-worth.
  5. Likewise, the size of my jeans does not dictate my happiness.
  6. I can have a good day even when I’m not comfortable in my body.
  7. I’m thankful to my body for allowing me to enjoy (music, the sunset, children, dancing, etc.)
  8. I’m thankful to my (legs/heart/other part of your choosing) for (carrying me to the places I want to go/keeping me alive/other function).
  9. I’m thankful to my body for allowing me to serve others.
  10. My loved ones will love me no matter what I look like.
  11. I can be a good example to other women and girls about how to love my body.
  12. Beauty is a state of mind, not a state of the body.
  13. Good people come in all shapes and sizes.
  14. I am (list any number of qualities that have nothing to do with your outward appearance–a good listener, charitable, friendly, passionate, helpful, honest, talented, smart, unique, assertive). Remembering who you are on the inside minimizes the focus on your appearance.
  15. No one is perfect.
  16. Every body is different, unique, and special.
  17. If you had 24 hours to live, would you spend that time making your body thinner, bustier, or less wrinkly? NO! No person on their death bed is trying to shave off those last few pounds.
  18. The images in the media aren’t real.
  19. There are 3 billion women who don’t look like supermodels, and only 8 who do. (Rubenesque Ruby post).
  20. I don’t need to compare to others in order to feel good about myself.
  21. My body needs carbohydrates, fats, and proteins to function properly. So I’ll give my body what it needs while honoring my hunger and fullness.
  22. I trust my body to use food the way it will work best. Even if that means I need fat on my thighs.
  23. I can enjoy delicious food without taking it out on my body.
  24. My “flaws” add character.
  25. If someone doesn’t like me because of my appearance, I don’t want to be their friend anyway!
  26. Poise and confidence go further than just a pretty face (or large breasts, or a skinny waist, etc.).
  27. I will accept my genetics. Thanks Mom and Dad!
  28. I have more important things to do than fight with my body.
  29. Smiling makes anyone more attractive.
  30. Accepting my body is always in fashion.

From Thick Dumpling Skin

Photo courtesy

Oh man. They’re back!

We’ve got another situation on our hands….

If you’re watching tonight, try these theme moves on a mat while you watch the gang & their adventures in Italy.

Yeah. Fist pump.

Jersey Floor Workout via Self.com

“Tan-tric” - Downward Facing Dog / Plank/ Side Plank / Plank Flow

  1. Start in the downward dog position on a yoga mat with your knees by your chest and your arms flat on the floor in front of you.
  2. Immediately go into a plank position placing your forearms on the mat and extending your legs behind you keeping your back straight and your core activated.
  3. Turn to your right side by rotating on your feet and place them one on top of the other to perform a side plank. Keep the elbow of the planted forearm perpendicular to your body and place your left hand on your hip.
  4. Return to forward plank position.
  5. Turn to your left side and perform a side plank -Return to the forward plank position and repeat.

“The Situation” - step touch with a fist pump

  1. Stand behind a step and prepare to look awesome.
  2. Tap your right foot on the step and quickly bring it back to the floor as you tap your left foot on the step. Alternate left to right.
  3. As you tap your feet back and forth, extend your dominant arm into the air, form a tight fist, and pump it from a 90 degree angle out to a 45 degree angle back to a 90degree angle etc. This is called the 45/90.

“The Opportunity” - Single-Leg Drop (in Crunch Position)

  1. Otherwise known as scissors, lay flat on your back with your hands behind your head in crunch position.
  2. Keeping your legs straight, scissor your right leg up to a 90 degree angle while the left leg remains in the extended position approx 2 inches off the floor
  3. Alternate the same movement brining your left leg up in the air now and dropping your right leg.
  4. Keep your core activated throughout the movement and make it smooth and controlled. One second up, and one second down is an appropriate count time.

“The Blowout” - Squat Thrusts

  1. Perform a basic squat by dropping your hips back and bending your knees. Keep your chest up and your lower back straight as you drop levels.
  2. When you reach the bottom of the squat position, lean forward and place your hands on the ground while simultaneously thrusting your legs out.
  3. Keeping your core tight, bring your legs back into your chest and stand up.

“Juice Springsteen” - Jacks on Step

  1. Step up on a step with your right leg first, then your left leg.
  2. Once on the step perform one jumping jack, then return to the floor.
  3. Step up with your left leg now and perform a jumping jack on the step once both feet are on the step.
  4. Return to the floor and repeat.

“DJ V-boy” - V-Sit Isometric Hold

  1. Have a seat on a yoga mat with your legs extended out in front of your body.
  2. From this position, begin by activating your core, keeping your midsection tight, and lift your legs up about 3 inches off the floor keeping your knees slightly bent.
  3. Hold this position for 30 seconds. You should feel this exercise in your midsection. If you feel it in your hip flexors, bend your knees a little more to alleviate the pressure on your hips.
  4. For the advanced trainee, the 45/90 fist pump can be performed during this exercise.

via fitvillains

Going through the archives, thought you might like some beauty recipes for a change!

Being beautiful is all in your head. These recipes are natural, good for your skin health, good for the environment and fun to do with friends! (I’m a big fan of the mask myself).

Enjoy your weekend!

Rejeuvenate Your Balls - Eye Puffiness Reduction Mask

Do It Yourself SPA - Exfoliating Mask Recipe (vegan)

Make Your Own Conditioner - Chemical Free

Easy ‘Feet Treat’ - Refreshing Mint Soak

For Your Health: The Activity Pyramid

Try new physical activity from each tier of the pyramid as much as possible!

(via fitvillains)

  1. “Would you say that to me? Okay, so don’t say it to yourself.”
  2. “I think you’re hurting your feelings.”
  3. “Compared to what? Photoshopped magazine covers?”
  4. “You’re also muscle, bone, blood, and brains.”
  5. “I’m not really into this game.”
  6. “So what?”
  7. “I’m not a fan of using the word ‘fat’ as an insult. How are you really feeling?”
  8. “You feel fat? I feel like it’s BS that we judge our bodies by how they look instead of what they can do.”
  9. “What does that have to do with who you are?”
  10. Nothing.

    yournutritionista.com

    Picture courtesy

    The average woman requires 1,000-1,300 mg of calcium a day; and, while a serving of milk, cheese, or yogurt are easy ways to digest calcium, what if you are vegan or lactose-intolerant? Here are some unexpected plant-based foods that will help you load up on your calcium intake.

    1. Curly Kale – About 3/4 cup of cooked curly kale offers 143 mg calcium.
    2. Okra – Stir fry about eight okra for a dose of 88 mg calcium.
    3. Red Kidney Beans – Add 1/2 cup of beans to a salad for 150 mg calcium.
    4. Almonds – 12 whole almonds equates 62 mg calcium.
    5. Tahini Paste – Spread one heaped teaspoon over toast like peanut butter for 129 mg calcium.
    6. Apricots – Eat four small apricots for a midmorning snack to get 117 mg calcium.
    7. Figs – Instead of dessert, indulge on four figs for a heaping 506 mg calcium.

    If you are curious about your own daily calcium intake, try using the calcium calculator.

    Post from FitSugar