In Conclusion

As internship comes to a close, Carina and I are so thankful to have had this opportunity to work alongside Mrs. Ford at Get In Shape For Women.  We have learned a lot about nutrition and exercise over these past five weeks and are so happy that we were able to share this information on this blog.  Over the next years of our college experiences, Carina and I are excited to use the information that we have learned to help us achieve and maintain a healthy lifestyle.

 

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The weight room is not just for the guys!

The weight room is not just for the guys!

So many women make the mistake of walking into the gym and immediately heading to the treadmill or the elliptical. And often, they stay clear of the weight room, as if it had a large sign above stating “NO GIRLS ALLOWED.” Well, I have good news for you ladies you are definitely welcome here. Fitness is not all about burning fat, it’s also about changing your metabolism and gaining muscle. When you go workout in the weight room, you gain muscle to replace fat. And you speed up your metabolism which helps you digest foods faster and better. So next time you feel the urge to jump on the treadmill; go do some russian twists with a medicine ball or try out some of the machines in the weight room. Don’t worry, you can always go back to the cardio room after you’re done! Stay tuned for our next post about weight room workouts!

Pilates

 

One of my favorite classes to take at the gym is Pilates.  When I first joined my gym, group exercise classes made me nervous since I didn’t have any friends who went to the same gym who could come with me and most of the people in the classes are older.   One of the first classes I decided to take was Pilates and I have loved it ever since.

Since Pilates puts a strong emphasis on the core muscles, I feel like taking the class has helped with my balance and posture.  Unlike, aerobic classes,  you aren’t jumping around to make you sweat in Pilates.  Most of the time you are using your body weight or light weights in order to get a workout.

Here’s a link to an article about Pilates:

http://www.dummies.com/how-to/content/what-is-pilates.html

http://well.blogs.nytimes.com/2013/08/09/ask-well-pilates-vs-yoga/?_php=true&_type=blogs&_r=0

High Protein Snacks

Sometimes all we want to do is snack because we didn’t get a good breakfast, or don’t have time to sit down and eat a full meal.  Here are some quick snack ideas that are high in protein that will help tide you over for the next meal!

1. Greek Yogurt

High in protein, and low and lactose (fact I’ve learned from my lactose- intolerant father), greek yogurt is the perfect snack.  You can top it with anything you’d like including fruit and nuts. Make sure to go for the plain kind without any added sugars or synthetic ingredients.  You can always mix in a little honey or a sweetener of your choice.

2. Almonds

Another great snack is a handfull of almonds.  A quick and mess-free snack that you can have on the go.  Make sure to get the unsalted variety as they can be very high in sodium.

3.  Edamame

One of my favorite high protein snacks is edamame! This can be found in the frozen section of most grocery stores.  All you have to do is steam or boil and season however you like.  It’s a great savory snack that is high in protein.

-Kristina and Carina

Now how do I get protein? And how much do I need?

Protein can be found in a large variety of foods. It can be found in meat, poultry, seafood, eggs, and surprisingly nuts! However, not all foods in these groups contain protein. Kristina and I have compiled a list of protein rich foods in each category. 

Meats

  • beef
  • ham
  • lamb
  • pork

Poultry

  • turkey
  • chicken
  • duck
  • goose

Seafood

  • cod
  • catfish
  • flounder
  • haddock
  • halibut
  • herring
  • mackerel
  • salmon
  • sea bass
  • snapper
  • swordfish
  • trout
  • tuna
  • clams
  • crab
  • crayfish
  • lobster
  • mussels
  • octopus
  • oysters
  • scallops
  • squid (calamari)
  • shrimp
  • anchovies
  • clams
  • tuna
  • sardines

Eggs

  • chicken/ duck eggs

Nuts

  • walnuts
  • cashews
  • almonds
  • peanuts
  • pecans
  • hazelnuts
  • sunflower seeds

Now, some of these sources are healthier than others and some should only be eaten occasionally. (To learn more about this visit http://www.healthyeatingstartshere.com/nutrition/protein-in-nuts). Nuts are also a great source of healthy fats!

With each meal, or eating, you should have one serving of protein. A serving size is about 2 eggs, the size of a deck of crds, the size of your palm, or in the case of nuts- it is a handful. 

All About Protein

 

We’ve all heard about protein whether it’s on a nutrition label or a parent telling us we need more of it, but not all of us know what it exactly it is. Carina and I have compiled a list of helpful links to learning about the importance of protein in our diets.

http://www.gnolls.org/3224/dietary-protein-101-what-is-protein-and-why-do-we-need-to-eat-it-every-day/

 

http://www.skillsyouneed.com/ps/protein.html

 

http://www.cdc.gov/nutrition/everyone/basics/protein.html

 

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

 

 

-Carina and Kristina

Gluten Free Banana Bread

IMG_2432

Forgoing gluten in your diet can be tricky especially when it comes to treats.  Here we’ve adapted a recipe from LiveSimply.  Instead of regular wheat flour, this recipe calls for almond flour which can be found in your local grocery store.  An added bonus is that this recipe doesn’t contain any refined sugar.  Feel free to add any extras in here like nuts or chocolate chunks   Here it goes!

Gluten Free Banana Bread:

Ingredients:

  • 2 cups Almond Flour
  • ½ cup Oats, make sure they are gluten free!
    • The oats give this banana bread a little bit more texture, if you aren’t big on oats, just use another ½ cup of the almond flour
  • Enough Cinnamon and Nutmeg to taste (I like it a little more cinnamon-y :D)
  • ½ teaspoon of salt
  • 1 teaspoon baking soda
  • 3 eggs
  • ¼ cup of Agave Nectar
  • ¼ cup of Whole Greek Yogurt
  • 2 Large Ripe Bananas (the spottier the better)
  • 1 teaspoon vanilla extract
  • handful of chopped walnuts (Optional)

Instructions:

  1. Preheat your oven to 350ºF
  2. Grease bread pan with coconut oil
  3. Mix the dry ingredients: almond flour, cinnamon, nutmeg, salt, baking soda
  4. Whisk your wet ingredients together: mashed banana, agave nectar, yogurt, and vanilla
  5. Combine your wet ingredients with your dry ingredients
  6. Pour the batter into the greased bread pan, sprinkling the chopped walnuts on top.
  7. Bake for ~55 minutes
  8. Remove and allow to cool

IMG_2434

The texture of this banana bread is so nice and cake-like.  It’s incredibly moist and delicious! We hope you enjoy this gluten free and refined sugar free recipe!

-Carina and Kristina

 

The original recipe can be found by clicking on the link below:

http://livesimply.me/2013/06/01/almond-flour-banana-bread/

All About Paleo

One of the biggest gluten free diet fads out there is the Paleo diet. The Paleo diet seeks to imitate the hunter gatherer diet. This means no processed food, including gluten. What many people don’t realize is that this diet also includes meat. (No, you don’t have to go outside with the shotgun to get your dinner, you can still get your meat from the supermarket.) This diet is all about protein, fresh fruits and vegetables, and making sure that nothing processed is going into your body.

However, there is some debate over dairy. You can include dairy such as cheese and butter into your diet, but doc make sure it is fresh and organic. The Get in Shape studio recommends KerryGold Butter, because the cows are grass-fed and it is not stuffed with preservatives. If you’re buying cheese get it straight from the farm and the same is recommended for meat.

Now the question remains, what’s all the hype about? Well, by removing all processed foods and gluten from your diet, your body digests and absorbs nutrients more easily. So instead of packing your body with more BAD fat and high levels of sugar, you’re giving it energy. Yes, there are good and bad fats, but we’ll get into that later. Our bodies were not made to digest gluten, in fact some of our bodies attack gluten mistaking it for a virus and destroying good cells in the process. By removing gluten you remove chances of diseases later in life, such as acid reflux or dermatitis. And you give your body food that it can digest and draw nutrients from. By removing sugar, you lower blood sugar removing risks of diabetes and giving your body energy instead of sugar spikes. The Paleo diet seeks to simplify your diet by removing the things your body can’t use and only giving your body what it needs.

Below I’ve included some websites for learning more about the paleo diet, what you should and should not be eating on it, and why the foods you’re eating now should be removed from your diet!

http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/

https://www.youtube.com/watch?v=mNYlIcXynwEhttp://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/

http://www.womenshealthmag.com/health/gluten-free-diet

Gluten Week: Recommended Reading

 

This week is all about gluten. It seems that the newest health craze is the gluten free diet.  While many people hear claims that going gluten free makes you lose weight or makes you feel “amazing,” it’s important to do some research on your own before deciding to give up gluten entirely.

Here are some recommended reads:

What is Gluten:

http://www.livescience.com/39726-what-is-gluten.html

What is Celiac Disease:

http://celiac.org/celiac-disease/what-is-celiac-disease/

Things you should know before going gluten free: http://celiac.org/blog/2014/02/12/9-things-you-should-know-before-going-gluten-free/

If you are interested in a longer read and learning more about gluten, check out the book Wheat Belly:

http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543

 

Yoga, yoga, yoga!

So to continue our stress management theme, Kristina and I thought we should talk about stress management and workouts! One of the best ways to beat stress is to sweat it all away. You can go to the gym, go for a run, or even a swim. And though some people love to jump on the treadmill and sweat the anxiety away, we thought another great alternative would be yoga. Though it began as a Hindu philosophy, it has been adopted and adapted by the western world to help people relax and get fit. Yoga is simply the practice of posture, breath control, and various body exercises to create an overall well-being. In India, many people practice yoga as a part of their Hinduistic beliefs however the western world uses yoga as an alternative workout.

Yoga combines stretching, meditation, and strength building exercises to give you a great workout and a relaxed feeling when you walk out of the studio. Practicing yoga lowers stress, builds muscle, and strengthens joints. Also, yoga helps to lower blood pressure and improve one’s overall health. Yoga is perfect for every women out there. You can find a yoga studio nearby or practice simple yoga and meditations at home. There are a great varieties of yogas to try. There is meditative yoga, bikram yoga, and vinyasa yoga. These are a few of the many varieties, but often these three are the most popular. Meditative yoga focuses on meditation above all else. It is often a practice of simple poses and breath control. Bikram yoga is the opposite. It is a series of poses, some very challenging, done in studios at up to 100 degrees! With varying temperature, comes varying degree of difficulty. Vinyasa yoga is all about flow (no, not hair flow). Vinyasa yoga is filled with various sequences of positions, called flows. The sequence requires easy transitions from one posture to another hence the name flow.
If you want to learn more information about yoga, there are a couple websites that you should check out:
http://www.yogajournal.com/
http://life.gaiam.com/
Also. if you want to try some yoga poses at home, for some reason the pictures would not transfer but we will try to have them up shortly!

 

1. Easy Pose/ Butterfly Pose
Sit with your legs crossed and hands resting on your knees. Make sure that your back is straight and that you feel comfortable.

2. Child’s Pose
One of my favorite yoga poses for when I need a break during my yoga classes. You can bend your knees, sitting on your ankles, and bend over with hands stretched out. Another alternative is to put your legs in a W position, so your butt rests between your ankles and to bend over with hands stretched out (as shown in the image above.) Don’t forget to keep your back straight!

3. Standing Forward Bend
Fold over, with knees slightly bent, as if you were going to touch your toes. Have each hand hold onto the opposite elbow and just hang here. For a challenge, try it with your knees straight but without putting strain on your back or shoulders.

4. Downward Facing Dog
Bend over with your hands at the front of the mat and your feet at the back. Make sure that your feet are flat on the ground and shoulder-length apart. Press your palms to the ground and keep your back and legs straight as you press your butt up.

5. Legs Up the Wall Pose
Lie down and place your legs on the wall so that you create a 90 degree angle with your legs and torso. Your head should lie flat on the ground.

 

Have fun!
– Kristina and Carina