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Health and Fitness information to improve your quality of life


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Aging Gracefully

“Beautiful young people are accidents of nature, but beautiful old people are works of art.”
-Eleanor Roosevelt

In the age of botox, liposuction, and facelifts, is there such a thing as aging gracefully? In our youth oriented culture, many people look at aging as losing their looks, their health, and their value in society. Aging is inevitable; everyone gets older, but how we age is greatly influenced by lifestyle factors. The foods you eat, the daily decisions you make, how you take care of your body, can all have a huge impact on how you age. We will all get wrinkles and maybe some gray hairs. However, facelifts, liposuction, and botox will not change our age or help us find the fountain of youth. The fountain of youth is within you; you can age with beauty and grace by building a strong foundation. You have the ability to slow down the aging process with exercise, good nutrition and self care. So take charge of how you age by making better lifestyle choices today. Read my article on Expert Beacon:

What’s wrong with aging gracefully?

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GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 


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Essentials Of The Long Run

runwithyourheart

I’ve starting running again; gradually increasing my mileage each week.  As I progress, I realize the importance of preparing properly for my run.  There are many factors that can affect your running experience such as your clothing, the weather, dehydration, poor sleep, and insufficient warm-up

  1. Carb load  and hydrate the day before your long run– commonly referred to as  Carbohydrate Loading or carbo-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen (or energy) in the muscles and liver. Be sure to drink plenty of water during the day with your meals and avoid excess caffeine. Urine should be a pale, straw color which is the best indicator of hydration. Dark yellow usually indicates dehydration.
  2. Get plenty of rest the day before your long run and mentally prepare yourself for a good run.  Go to bed early to ensure a good night of sleep.  Be sure to set your alarm to get up early to prepare for your run. Check the weather for your planned run time and lay out appropriate clothing and running shoes for your run. Don’t forget your Garmin watch if you keep pace and mileage during your run. When selecting clothing, consider layering with a long sleeve running shirt, arm sleeves, compression socks, hat, etc.
  3. Pack a snack bag the night before to take with you with items for during and after your run.  I normally pack a water bottle and sports beans to carry with me on my run.  I also pack a full water bottle and a banana and/or energy bar for after the run.  It’s important to have snacks and water on hand due to issues you may have with low blood sugar, or electrolyte imbalance.  Per Dr. Bennett’s article:  Hydration and Electrolytes – Impact on Athletic Performance by Paul B. Bennett, Jr. Ph.D

The body performs delicate balancing acts to keep water and electrolyte levels optimal. If blood sodium levels drop too low, the kidneys are stimulated to produce more urine. This restores balance by lowering the amount of water in the blood. If sodium levels get too high, thirst develops, stimulating the person to drink. Hormones secreted in response to thirst cause the kidneys to produce less urine and conserve water. During intense exercise and sweating these systems are taxed and the endurance athlete must sometimes anticipate where the system (body) is heading in terms of water and electrolyte status in order to avoid problems. The take home message here is: If you are thirsty – drink water! Your body is talking to you.

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  • 4.  Plan to get up at least an hour before you need to leave for your run. Drink water upon arising and eat a good breakfast.  I’ve found that organic oats with sliced bananas and a scoop of whey protein is the perfect pre-run fuel.  The carb and protein combination helps provide sustained energy for a long run.
  • 5.  Always make sure you tell someone where you are running and if possible run with a friend.  It’s always best to run with someone in case of emergencies that may occur when running.  Remember safety in numbers.  Make sure you have your cell phone fully charged and carry with you if possible.  Per article on myrunningtips.com

 

  • Run With A Buddy

    As running safety tips go, this one is not always doable, but if you can find someone to run with regularly, great! – you can look out for each other and you are statistically less likely to be attacked if you are with another runner. But finding a running partner who matches the same pace as you, same running goals and so on, can be difficult. Maybe joining a local running club could help you find someone?

Remember preparation is key for a good run and as you increase mileage it become more important.  After your run make sure you take time to stretch, hydrate, and re- fuel to help aid in recovery.  Consider wearing compression socks to help with circulation and prevent muscle soreness.  Taking a little extra time for planning your run can make it a much more enjoyable experience. Happy running!

 


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Can’t Lose Weight? Check Your Shampoo

mani

Self Care Products And Weight Loss

The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease. ~Thomas Edison

It’s essential to make informed choices regarding the products you purchase and consume. Many people understand the importance of eating more fruits and vegetables and eliminating fast food to lose weight. However, non-organic produce can contain high levels of toxins and pesticides. Especially the soft skinned produce such as peaches, strawberries, apples and potatoes. Therefore, eating organic fruits and vegetables helps to limit pesticide exposure that has been linked to hormone disruption and weight gain.  But what about self-care products such as toothpaste, shampoo, body wash, and lotions?

Did you know your skin is the largest organ of the body. Think about the numerous products you use everyday such as shampoo, toothpaste, soap, moisturizer and lotions. These products absorb directly into your skin and can expose you to numerous chemicals on a daily basis. Toxins can affect hormones and disrupt their normal function. Take a look at the ingredients in your makeup, hair products, toothpaste, and other self-care items you currently use. The ingredient aluminum is often found in antiperspirants and has been linked to Alzheimer’s disease. Talc found in many beauty products has recently been associated with an increased risk of ovarian cancer. Many of these products contain chemicals that are linked to cancer, auto immune disease, obesity, and many other health issues.

Dr. Paula Baillie-Hamilton, author of The Detox Diet- Eliminate Chemical Calories and Enhance Your Natural Slimming System , indicates that weight gain results from an overload of chemicals and toxins we are exposed to from food, skin care, cleaning products and the environment we live in. Therefore, in addition to eating healthy, it’s equally important to consider what is in the self care products you are using on a daily basis. Consider switching to organic makeup, shampoo, soap, and skin care products to help decrease your exposure to daily toxins. Also, check your products with the Environmental Working Group database (EWG). The EWG provides you with information that helps you determine the safety regarding the ingredients and toxicity of the products you use.

Make an attempt to clean up your environment by choosing organic foods and self-care products. Clean out your bathroom cabinets and toss makeup, shampoos, and other self care products that contain chemicals and toxins. Increase your awareness of the items you buy by always checking the ingredient list before you purchase. Use the EWG link below to search for items of interest and to help you determine their toxicity level to make a more informed choice regarding your health and safety. You may find that once you begin to reduce the toxin levels in your food and self care products, that you may have increased energy levels and possibly lose a couple of pounds.

Click on the link below to check products for safety.

EWG database

Click here to learn more


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What’s Holding You Back?

What’s holding you back? Write down a mini goal each day of the week that will help you towards your long term goals.. Remember it’s the small steps each day that add up. What are you going to do today to help you attain your goals? Don’t be satisfied to remain the same- go after the changes you seek one day at a time.

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Organic Dark Chocolate Protein Bites

I love making my organic dark chocolate protein bites. They are a great post workout snack!

3 scoops of organic #protein
1/2 cup organic cocoa
1 cup organic oats
1/2 cup of shredded organic coconut
1/2’cup of raw almonds-processed in blender
2 tbsp of organic coconut oil
2 tbsp of organic honey
Organic almond milk to desired consistency
#Organic Chia seeds

Mix dry ingredients in med mixing bowl. Stir in wet ingredients and form into bite size balls. Roll in shredded coconut and chia seeds

Keep in freezer20170728_135352