Yoga

Yesterday I tried a new kind of workout. Yoga. Yoga is a great way to strengthen your body. When you first think of yoga you may not be impressed, but it will keep you in extremely good shape. For example, some of the benefits of doing yoga are flexibility, strength, posture, breathing, less stress more calm, concentration and mood, heart benefits, effects on other medical conditions, and recent studies have shown learning and memory.

I think there is something very important that I should share with you about yoga. Don't give up if you don't find the right kind of work out you want immediately. There are lots of different varieties of yoga workouts. As you can tell from the list above, yoga helps improve many areas of your health. But certain workouts focus on certain areas. If you are looking for a workout that focuses on strengthening, then you probably want to do a little research on which yoga workout, most likely on DVD of VCR, you would like to use.

The workout I tried wasn't quite what I was looking for, but it was still good. I was looking for more of the strengthening, when what I found was mostly focused on the less stress more calm. It still did have some strengthening exercises. I could definitely understand from the workout how yoga could by really strengthening. As I was doing the yoga workout I could feel my muscles being worked in a different way then they usually are. I want to try a more advanced workout that will hopefully give me more of the results I want.

For my next workout I am going to try a 30 minute shred! Keep following.

Work outs

Hi everyone,

I have lately decided to try out some different workouts and tell you what I think of them. It is really great to get any kind of exercise possible. But for those of you who are interested, I thought I could give you my opinion on each of the workouts.

The key with all exercises is to do what you can. Whomever created the workout knew that you would need to change it around a little to make it work effectively for you. Whether that means doing more or less than they are doing. Anything that you can fit to your level of difficulty is great.

Today I tried some P90X workouts. I found that they are good workouts. They are created for those seeking a higher level of fitness. So you should make sure to pace yourself and check with a physician before you begin the workout(that is the same with any other demanding workout program). I did the AB RIPPER X as well as the SHOULDERS & ARMS workout today. They both had good step by step instructions and examples. They also both contained of different movements. In the past I have found that workouts can get old. You will just repeat twenty five bicep curls and then sixteen triceps lifts and whatnot. With P90X I felt that the variety was great and it really worked me to my limit.

The P90X workouts themselves also come in a great variety. Out of the multiple workouts provided there were strength building exercises for back, chest, triceps, biceps, abs, legs, and core. Not only that, but it also consists of plenty other workouts such as: Plyometrics, Yoga X, Kenpo X, and Cardio X. A stretching section is included in the program as well. Stretching can be one of the most important parts of your workouts. I am really exited to get to try out all of these different exercises.

Just a couple of reminders as you might start to try some of these different methods of workouts. When you challenge your body and use up calories you have to replace them with healthy and nutritious calories. I would suggest going back and reviewing the right recipe and other previous points on nutrients. Exercising is a great stress reliever and it makes you feel better. Keep waiting for more updates on other experimental workouts.

More Shakes

Hi followers,
I made another protein shake a couple day ago using the Lean Body powder I told about in my last post. The quality of the protein powder really does make a difference. I made an orangsicle flavored shake. Basically I took a vanilla flavored packet of protein shake and I added some frozen orange juice, ice, and 10oz of cold water. I then blended it all in a blender until it was all mixed up. It was pretty good, but next time I make a protein shake I think I will try to blend it for a smaller amount of time so it is not as foamy.

I really hope you are having fun while you are trying to be healthier. There are lots of fun exercises you could do with your friends that would make you happier and healthier. Even if you just make appointments to go running with your friends it is still fun, and it gets you motivated. You could always try training for a run like a 5 or 10k and then run it with friends or family. My Brown family will run a 10k every couple years. It is a great way to get cousins, aunts, and uncles together for some fun. Have a great time this week!

Recipes

This morning for breakfast I used one of Bill's protein shake recipes and made a Blackberry Smoothie. Good, healthy protein shakes are a great way to get, well, protein. I hope you got that. Protein is essential for our bodies to run everyday (look at the first step of the Right Recipe in my previous posts). A few of the advantages to getting enough protein are that you will have lower cholesterol, lower blood pressure, and fewer strokes. The protein shake I made was good. The protein powder I used wasn't the best though. The reason I didn't like it was because of the gritty sort of texture it had. Oh, and it was stale. That was probably from the fact that it was expired(I am laughing at myself because I checked the expiration date after I made the shake). Eating protein powder most likely won't make you sick but it will taste a little stale. The protein shake brand that my parents have used before and liked is Lean Body. I used a protein powder called EAS vanilla soy protein powder.


Here are the ingredients I used in my Blackberry Smoothie.

12oz cold water
1 packet vanilla Myoplex Lite (I used my own brand of protein powder here)
2 Tbsp frozen orange juice concentrate
10 frozen black berries
3 ice cubes


As you can see, all of the additional ingredients added are healthy. It is not bad if you add something with sugar, just remember proportion size.


Just a tip when you are making your own shakes:
To make your nutrition shakes and smoothies thicker and creamier, add less water. To make them thinner, add a few ounces more water. Simple!

Your shakes are your creation. Change them a little if you want to. Try adding in your favorite fruit, or some sugar/fat free yogurt.

HARDTACK

Hey everyone!

Today I made something that you wouldn't exactly call high in nutrients, but some people had to live off of this for months at a time. I baked Hardtack. I thought it would really show me how blessed I am to have the great nutritious food that I have today. Basically Hardtack is made out of Carbohydrates. That is probably why the soldiers in the civil war, and the pioneers crossing the plains could live off of it. Below is the recipe if you want to try and make some.

HARDTACK

Two cups of water
One Tablespoon of salt

Add Flour until dough is not "sticky" (I found that starting out with about 2 cups of flour was good)


Roll out to one-half inch. (Roll out on lightly floured surface)
Cut into 3 by 3 inch pieces. (Use pizza cutter)
Use a fork to put in 16 holes - four rows of four - in each piece. (Bake on large cookie sheet at 400 degrees for one hour)


This recipe was fun to make, but I am glad that we have the opportunity to eat more filling, and at the same time, delicious food.

Body for Life Step 4

For the last and final ingredient we have eating at the "Right Times". So what are the right times to eat everyday? Well, let's start with how many times a day we should eat our meals. What would your first assumption be? I know that before I read about it in "Eating for Life" I would think that three square meals was the right answer. Wrong! In order to be the healthiest we can be, we should eat six meals a day! We should be eating breakfast, a midmeal, lunch, midmeal, dinner, and dessert.

Eating more often doesn't mean that you need to eat more food. You should still follow the three other rules in the "Right Recipe" and get the right kinds of foods in the right kinds of combos that are proportioned in the right amounts. When you eat more often, you just need to spread out your food while keeping the amounts the same.

One advantage to eating six times a day is that it gives you a faster metabolic rate. That means that your body burns more fat and you will be full of more energy. Sadly, for those of us who didn't know about eating six times a day have had more hunger and cravings than those who did know about it. In a recent study it was demonstrated that people who ate two large meals a day consumed and average of 27 percent more food than those who ate six meals a day. If we would eat six times a day we would be more satisfied and we would also have lower cholesterol.


In conclusion, I have heard about lots of testimonials saying that following "Eating for Life" made them look and feel better. So remember, to try to get the right foods, right amounts, right combos, and the right times into your everyday diet. The results are unmistakable. I am going to set a schedule for myself and try to follow this schedule. Don't be upset if this doesn't work for you. Everyone is different, but everyone can live healthily. I hope most, if not all, of you can find that this is helpful.

Below is the name of a website you can go to if you wish to set up your own Meal Plan.

http://www.ediets.com/free-diet-profile

Body for Life Step 3

The third, and second to last, ingredient in the "Right Recipe" is Right Combos. When choosing the right combos for you foods you want to choose a portion of protein and carbohydrates. For example, chicken breast (protein) and brown rice (carbohydrate). For at least two of your daily meals, include a portion of vegetables. For example, add broccoli to your chicken and brown rice. When you make the right combos you can calm you cravings and feed your muscles at the same time. If you are ever really craving something, make sure you are getting all of your needed nutrients. You are also stabilizing your blood sugar when you eat your foods with the right combos. I found it very interesting that studies have shown that eating food in the right combos does stabilize your blood sugar. This reduces your risk of getting type-2 diabetes. Another advantage to eating your food in balanced out combos is that you will have a greater "thermic effect" (this is the fat burning effect your body has). I challenge you to try to incorporate this recipe into you lives. I have recently been trying to do it and I have noticed that it is fairly easy. Something that makes it increasingly easy is to get your parents involved (if you are still living with your parents). Thanks for trying it out. Look for the last ingredient in the next post!

Body for Life step two

I am still concentrating on body for life in these posts. Now, for the second step. When we are eating we should be getting the right amounts of food. As you are preparing meals or snacks take portion sizes into consideration. For example, the portion size of protein should be about the size of your palm, a portion of a right carbohydrate would be roughly equal to the size of your clenched fist, the amount of a serving of vegetables is approximately what you might imagine you can hold in the cupped palm of your hand. Vegetables can really just depend on your appetite, but you get the point.

Generally, what Bill does, would be to try and "eat a portion of protein and a portion of carbohydrates in each of my daily meals, and in two of these meals, I include a searving of vegetables (my favorites are broccoli, steamed spinach, and zucchini). Sometimes I'll eat a little serving of vegetables, and sometimes a lot, depending on my appetite" As you can see hear we should have some of each of our essential nutrients. Too little of something can be just as bad as too much. You don't need to start counting calories, but be careful. We can tell when we are lacking in one area or gaining too much in another.

Thank you for following and I hope this helps everyone. I will continue with the other steps in my next posts.

Body for Life

For about the last week I was reading sections of "Eating for Life". There was lots of good information in this book. From the beginning of the book to page 77 Bill (the author of Eating for Life and Body for life) it is an actual book and talks about how we can become more healthy and eat better. From page 80 to 338 there are 150 healthy recipes on what to make for meals. One of the chapters I found to be most helpful was chapter six. In this chapter Bill talks about the "Right Recipe". The four main ingredients that make up this recipe are: Right Foods, Right Amounts, Tight Combos, Right Times. For this post I will talk about the Right Foods.


As far as eating the right foods goes, most of us probably can guess what some of these foods are. These would be high quality, essential nutrient. One way you can figure out whether or not a food is high quality is comparing the nutrients to the amount of calories. There are six essential nutrients. These nutrients are: protein, Carbohydrates, essential fats, vitamins, minerals, and water.

Proteins are very important because they contain all nine essential amino acids like: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are so very important to get by eating your proteins because your body can't produce them by itself. Proteins are also the building blocks of muscle. As you are deciding on what to eat for dinner, remember to choose a variety of proteins each day. For example, you might want to try chicken, lobster, cottage cheese, lean beef, turkey, eggs, or fish. Variety is what keeps proteins good for you.

Carbohydrates, even though we are sometimes made to believe they are bad for us, are our main, and immediate, source of energy. Some carbs are bad for you but all are. Carbohydrates that come from good nourishing foods such as brown rice, oatmeal, potatoes, yams, pasta, barley, apples, berries, oranges, whole-grain breads, and pitas. As long as you get a good variety of healthy carbs, you will feel better and will be getting your needed source of energy.

You might think it sounds crazy to have essential fats. When I was reading Eating for Life I was confused on what this meant. Essential Fats are nourishing fats found in fish oils , healthy vegetable oils, and dark-green leafy vegetables. There have been studies done and it has been shown that 95% of all Americans are malnutrition in getting enough essential fats. This obviously shows that essential fats are not fats you would find in your candy bar.

Vitamins and minerals help regulate everything from your muscles to your mind. Vitamins are organic and are produced naturally in plants and animals. You literally can't live without them. Minerals, however, are inorganic and are not produced by plants or animals. They can be found in other sources though. Some of these sources would be calcium in milk, iron in red meat, and potassium in bananas.

Finally, did you know that 70% of the earth is made up of water, and well over 70% of water makes up your body. Water helps produce energy, detoxify our bodies, regulate body temperature, build new cells, and lubricate joints, along with thousands of other functions. We are always losing water(about 10 cups a day!) That is why we must replenish our thirst and drink water whenever we are thirsty or eating. If we don't get enough water our body can suffer quite a bit, until we get up to losses of seven percent which can be fatal! It's a scary thought so let's not even go there and just stay healthy.

If you don't get enough of each of these six basic nutrients you wont feel or look well. You also might get sick. Some of the common signs and symptoms you will see if you aren't getting the essential nutrients would be low energy, depression, insomnia, aches and pains, and constant cravings for "something". We need to be careful what we eat. It can really make all the difference.

Finding opportunities

I was thinking about how there are lots of other people that are willing to help us meet our goals. A good way for us to make our goals known is by sharing them openly with other people. In January I went to one of the programs set up by the church I attend. It introduces girls to the new year and helps them decide on goals they want to make and accomplish for the new year. This was the perfect opportunity for me to tell people what I was doing. I told one of the leaders that was helping run the activity that I wanted to have some space on a table for me to present this project I was working on. She said that would be great.

I then had to prepare my presentation. I had recently baked two delicious but healthy recipes. I made a separate collage of pictures and facts for each of the recipes. I then got out some of the ingredients that I used in a healthy salad dressing to display in my presentation. I also set up some things representing the exercises I had been doing.

At this activity there were other people who had also been working on goals and they set up something to share as well. Going to this program was great for me because I was able to share my project with those who were interested. Activities like this one are a great way to share your projects and goals with one another. It also gives you a chance to consider what your projects and goals are really about and what you are doing to accomplish them.

Did you know that every year the average American consumes 150 to 170 pounds of sugar. That is an amount so large I think it is disgusting! Imagine 30 to 34 five-pound bags of sugar lined up next to each other. That would be the amount of sugar you probably eat every year! Yesterday I decided it was time to get rid of some of my own candy. Things that I guessed I wouldn't want to eat anymore I threw away. When we eat candy and sugared sweets we are packing on extra empty calories. These calories have no nutrients and therefore are useless. A treat every once in a while is all right but, I decided it wasn't smart to have all of this useless sugar on hand. Self control is the key when it comes to sweets. For now on I am trying to limit myself to one or two treats a day. This can be really hard when we are at Grandma's house and she has just barely made fresh chocolate-chip cookies. However, I have heard that the longer you successfully restrain yourself from all of those goodies things get easier.

Good Luck!

For the last little while I got really busy with school, and it got me thinking. How we can afford to spend time to exercising when we have so many more things to do ? I came up with a sort of schedule for me to follow concerning my time spent exercising. Every day we are supposed to get at least one hour of exercise a day. I don't know about you, but right now my schedule is telling me no way is that going to happen. Some of you may be getting an hour of exercise a day. That is wonderful! For those of us that aren't though, there are some ways we can increase our daily amount of activity little by little. I decided to start our with 15 to 20 minutes a day.

Even though 15 minutes may not seem like it would do much it can be beneficial to your body. If the exercise you choose gets your heart rate up quickly, and you maintain that level for at least 15 minutes per workout you will exercise your heart. Your heart is a muscle. When you get your heart rate up you give your heart a work out. When you heart is exercised the rest of your body also benefits from that exercise.

Over the past couple of months I've noticed that in the mornings we (especially girls) tend to spend more time on getting ready than is necessary. We focus on getting every minute detail perfect. The truth is that throughout the day our hair and makeup (hopefully not for guys) slowly comes undone and wears off. Frankly, no one really notices the small imperfections in our daily complexion anyway. They are too worried about how they look. So if we can do a good enough job in the mornings we can get 15 extra minutes in for whatever we want. Before you take a shower try exercising for 15 minutes. I guarantee it will make a difference.

If you normally take a shower at night instead of in the morning you could either try switching up your schedule a bit. (Who knows, you might like a change!) Or you could exercise before you shower at night. It would be healthier for your sleeping habits if you were to wake up earlier and shower if you went to bed earlier. That will only be healthier if you go to bed earlier. Either way you get 15 minutes of exercise in. You just have to experiment and find what is best for you personally.

I am going to try to follow the new exercising schedule I have made for myself. I hope you can do likewise. The habits we make and follow now will stay with us for the rest of our lives. If we live healthy now it will be easier to do the same later. The chances of getting certain diseases and sicknesses will also be lowered. As I mentioned earlier in one of my posts there are always other ways you can sneak in more exercising time. For example, try walking to and from school or work instead of driving, carry in groceries from the car, and take the stairs instead of the elevator. I can guarantee that if you try to exercise more you will look and feel better.

Hi everyone, I am really sorry I haven't added anything on in a while. I have been really busy with school work and I was also working on other things for this health challenge. On February 17th I taught a group of 12 and 13 year old girls about eating healthily and exercising properly. I also learned a lot that same night. I invited guest speaker Lois Brown, author of the stress management book Be Still, to speak to us on healthy sleeping habits as well as stress management. I thought she covered the subject very well. The girls we taught, as well as myself, really thought it was important and worth while for this guest speaker to explain how to get the most out of your sleep.

Something interesting we all learned was that relaxation is the key to your best night of sleep. You can be awake and still be making the chemicals your body needs and typically makes while you sleep. Once or twice every month you will not have a very good night of sleep. We learned you shouldn't stress about not getting enough sleep. You just need to relax in order to make those needed chemicals. All of the girls and I thought we could do better on our sleeping habits. I hope you would like to continue(from my last post) to try and do this with me.
It was found by Drexel University that 80% of all the students tested got less than eight hours of sleep a school night. Wow, what do you think the percentage could be for weekends? Even though relaxing will help, we still need the right amount of sleep for our bodies(usually 8hrs.)

Lastly, our guest speaker talked to us on stress. This tied in with not getting enough sleep, but there were a couple of different things we learned. Stress can be very damaging on your health and it makes you lose focus. There are many simple things you can do to help relieve your stress. One of the most commonly well know is to take deep breaths. This does help and is a good way to relieve your stress right before a test or something hard you have to do. Lois also went through some adrenaline relieving exercises. These were really good and all of the girls I talked to said it made a difference. We tightened up different muscles at different times and then relieved the adrenaline with a long sigh. Then we would take a series of big breaths in and out.
All around us we have ways to help improve our health. I really enjoyed teaching and talking with these girls. I will once again start to write regular entries about this health challenge.

Thank you for following!

This week I have something new that would change all teenagers' life amazingly. I, along with every other teen could use more sleep. Carskadon, an expert in sleep and teen development, says at puberty, teens' nightly need for sleep drops a little bit from childrens' nightly need for sleep. But generally, very few teens come even close to getting their needed sleep. While everyone requires different amounts of sleep in order to function, studies show that teenagers need at least 91/4 hours of sleep every night. Here is a tip; if you want to do your best in school get the right amount of sleep for your body. If you get enough sleep you will have better test scores, you will have better overall grades, you will have more energy, and your athletic skill will improve. The long term effects of lack of sleep are less well know, but they are definately there and effecting people all over the world. If you don't get enough sleep it is possible to get DIABETES and weight gain. Getting enough sleep is critical to your lifestyle and you will be so much happier when you do.