The Gym

So, I finally went to the gym today for the first time in like 6 months. I'm lucky right now because I can go to University of Washington's amazing gym for free while I am a student there... so I thought it was about time I started taking advantage of that again over the next year and trim down for my wedding (and my own physical and emotional health!).

But, of course, when I get there I realize I have forgotten my headphones. Now, this almost caused me to turn around and leave because exercising can be a bit boring without some music, or, television (yes, this gym has an individual tv connected to each machine... awesome.)

But I had committed, so I went in. And I am glad I did because the hardest part is just starting. I started pretty easy today. Here is what I did:

Warm-up - simple stretching of my legs, and then walked for 5 minutes at a pace of 3 on the treadmill.
Workout - Picked up the speed on the treadmill: power-walked/slow jogged at a pace of 4.5 for 1.5 minutes, then increased to a pace of 5 and an incline of 3 for 4 minutes, then repeated this for 30 minutes. I have to admit that by the third repeat, I had decreased by pace to 4 and 4.5 respectively. I didn't want to overdo on my first day back, and my heart was pumping pretty hard.
Some tips on walking/running - Posture is everything here! If you focus on keeping your back straight, with shoulders slightly back, arms bent and pumping at sides (with your hands relaxed) you will be working all of your muscles better (especially that core!)
Cool-down - walked at pace 3.5 for 5 minutes, then laid on the mat for 50 crunches, and stretching.

I wanted to stay a little longer, but all I really had was 45 minutes to devote to everything. And I felt pretty good after, but I hadn't taken my own advise and had enough water to drink! I need to remember for next time how much easier working out is if you are hydrated enough.

Disease-Fighting Foods

Antioxidants are molecules that help to prevent or slow the oxidation of other molecules. In other words, they may help fight diseases that can be caused by free radicals (like pollution, smoke, radiation) that break down the cells in your body and contribute to illnesses and certain diseases.
(For more detailed information, you can go to Medline Plus' website.)

Although it seems like there is some debate as to actually which diseases they can help prevent (it may include heart disease and some cancers), we know that no matter what, they are an important and necessary part of a person's diet. So here is a list of the most antioxidant-packed foods out there:

*BEANS - red, kidney, pinto, black

• One-half cup of red beans yields 13,727 antioxidants
• red kidney beans have 13,259
• pinto beans, 11,864
• black beans, 4,191

These are the absolute best for you. And they fill you up more than meat (and can give you your needed protein), and, of course, have a lot of fiber that is good for digestion: "Beans, beans, the magical fruit..." If you don't already eat a lot of beans currently and are a little worried about how they will affect your digestive system, canned beans can be a little easier on the system, and remember to eat them with a lot of water.
As for actually eating them, I'm not a big cook, so I will probably go the burrito or taco route to get my beans. Although you can also put cold beans in salads.

*CERTAIN VEGGIES

• Steamed artichoke hearts (7,904)
• Baked russet potatoes (4,649)
• Raw spinach (1,056)
• Baked sweet potatoes (1,199)
• Eggplant (1,039)

Here, pay attention to if it's raw or cooked. Antioxidant levels can actually change with some veggies depending on how they are prepared (sometimes raw is better, and sometimes steamed or baked is better). I was excited about the sweet potato option here since those are my favorite - I like to wrap them in foil and put them on the BBQ grill until tender, then add a little salsa or non-hydrogenated margarine. Yum!


Source: Davis, Jeanie Lerche. "Antioxidant Superstars:Vegetables and Beans." WebMD, accessed 7/18/09

The Importance of Being Hydrated

Most of you have probably heard before that sometimes your body tricks you into feeling hungry when really you're just thirsty. (I first learned this little tip from my future bro-in-law). So when you get that craving for more food after you've just eaten, or late at night, try drinking down a pint of water (well, it doesn't have to be a pint, but the only glasses I seem to have in my house are pint glasses!).

But I recently just learned that it's really important to drink down that glass of water when you first wake as well. Your body is actually pretty dehydrated after working all night while you sleep. And this makes so much sense to me now, because I've tried to work out in the morning and just felt awful when I have. I always thought it was because I hadn't eaten enough, but I'm thinking now that I have just never had enough fluids in my system. So, first thing in the morning now (with my morning cup of coffee), will be my morning glass (or 2) of water. I'm hoping this helps me start working out in the morning more (because studies have shown that people who work out in the morning are more likely to keep with it and make it a daily routine... but that's another post!)

"Water has no taste, no color, no odor; it cannot be defined, art relished while ever mysterious. Not necessary to life, but rather life itself. It fills us with a gratification that exceeds the delight of the senses." ANTOINE DE SAINT-EXUPERY (1900-1944), Wind, Sand, and Stars, 1939

An apple a day...

So, we all know the old saying... but it has got some truth to it. According to some researchers at Penn State (and as reported in Men's Health magazine), eating a large apple a day (especially a little before lunch) actually keeps you from eating as much. The reason? Lots of fiber helps you feel fuller for longer, and all the chewing tricks your body into thinking you've eaten more!

Need more reasons?

Apples contain Vitamin C, and those plant "phenol" things that you see in some margarines nowadays (proven to fight bad cholesterol and help increase the good).
They also seem to fight heart disease, prevent some cancers like colon and breast, protect your brain from brain disease, and they are great at fighting tooth decay.

Listen to your mother!