Tag Archives: health

Workout Wednesday: Spring Shape Up

Last night, at our workout class, we started the Spring Shape Up. Loads of patients are trying to get in shape for summer so to encourage them we issued a challenge: lose (at least) 5 pounds in 4 weeks and do it together. We have 30+ people doing it and it makes such a difference! Continue reading

Tasty Tuesday: Health Boost Smoothie

One resolution in my Happiness Project is to eat at least one raw and one vegetarian/vegan meal per day. With this smoothie, I get two for the price of one!

Like all the rest of you very busy people who read this blog, I can’t always take the time to sit and eat a nice, relaxed meal. My lunches or dinners sometimes have to be hand-held and quick. These smoothies are PERFECT.

My only disclaimer is that they’re not great when warm. So if you have a fridge at work, perfect! If not, do as Mike does and drink it at home for breakfast or your I’m-home-from-work-and-hungry snack. These have seriously reduced Mike’s cookie intake 🙂

SmoothieBEST2

Continue reading

Thriving Thursday: May Goals

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Making resolutions is all well and good but unless there is a structure to meet those resolutions, they won’t happen. So in work and in play, I have tangible, reachable goals. I focus on something new every month and keep the habits that improve my life and my mood. It’s amazing what a little mind power can do! Continue reading

Thriving Thursday: Health By My Rules

Not too long ago, I hit a point where my body was in the best shape it had ever been. I don’t mean I have ripped abs or buns of steel, it’s just that there isn’t anything WRONG. I have as much energy as anyone could ask for, I sleep through the night, for the most part. None of my joints hurt and my stomach isn’t bloated. I don’t get headaches or allergies and, if I feel like getting up and running three miles, I do. Continue reading

Thriving Thursday: Natural Deodorant for the Smelly Woman-UPDATED

Confession: I am a smelly person. I have been since I hit puberty. My feet don’t really smell. And neither does my breath. But my armpits, WOOOEYYY! Let’s just say you definitely don’t want to hug me in an unprotected B.O. moment.

The Background: But it’s not just the smell, I also just sweat a lot. When I was in middle school, I would suffer through the 95°F weather with a sweatshirt on just so kids wouldn’t laugh at my pit sweat. Continue reading

Workout Wednesday: Get Out What You Put In

My life is turned a little bit upside down right now. The future is very uncertain and, as an anxious person with a planning mind, that does not bode well for me. Because I don’t have any idea what the future holds, I find myself kind of just floating around. I’ve stopped trying in everything because I don’t know which aspect of my life will send me in the direction I’m trying to go.

I have goals, big one and little ones. I’m doing pretty well with the little ones, just taking things day by day. But man, those big goals are eating away at me. How the heck do I find my path??

Anyway, I know this relates to quite a few of you when it comes to getting healthy, for life. Where do you start? You start right here. With something manageable. Something that doesn’t consume several hours of your day and makes you feel worlds better. So join me for the workout, take the baby step towards your bigger goal 🙂 I’ll let you know when I find my first baby step to my bigger goals.

And let me know if you have any questions!

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

LowJacks1LowJacks2

1. low jacks (beginner-side step with a your torso isolated at the same height)

PikePushup

2. pike pushup (looks funny but it works!)

Lunge

3. lunges (quickly, without or without weight)

MountainClimber

4. mountain climbers

RussianTwist

5. russian twist

FrogSquat2 FrogSquat1

6. frog squats

 

Mindful Monday: April Goals

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I still haven’t finished the book. It sits on my dining table, my bedside table, and the couch and every once in a while, I pick it up and read a chapter or two. But it’s not because it’s a slow read, it’s because I’m savoring it. There are very few books that make me feel the way this one does. It calms me but motivates me. It reminds me that my life is about making me happy and nothing else. I know it sounds selfish but a lot of making myself happy means helping other people be happy too. 🙂 I’m talking about the Happiness Project. It’s amazing. Read more about it in my Healthful, Happy, and Loving Project post.

SmileyFace

So, as promised, I will continue my efforts by revising and adding to my March Goals.

First, My Commandments. I read a list of these every morning. It reminds me what to focus on when I start to lose my footing.

  • Just because it’s fun for someone else, doesn’t mean it’s fun for me.
  • Me is the perfect person for me to be. (< I realized that I don’t actually have a lot of trouble with this one)
  • It’s NOT “doing nothing,” it IS “active relaxation.”
  • Life is play, not an endless stream of work.
  • A true smile and laugh can change a whole conversation.
  • Want what I already have.
  • I don’t have to be good at everything
  • When I’m sad, stop thinking of the future. Just smile and make that moment happier.
  • Be happy when I succeed.

Second, a review of March Goals.

  • Take a 5-minute walk down the block, every morning between shower and work. SLOWLY. (This was amazingly effective. It slowed me down after rushing around all morning like a headless chicken. It helped me be more productive and relaxed during the work day.)
  • When I’m sad, stop thinking of the future. Just smile and try to make that moment happier. 
    (I actually didn’t have too many unhappy moments in 2 weeks but I anticipate that they will happen. So I’m adding it to the commandments.)
  • Choose a day of the week to talk to each parent and sibling. Like I do with Gran. (Did this!)
  • Read this list every day. (Great reminder and totally necessary for this project)
  • Remember to be happy when I succeed. (Something I DEFINITELY need to work on. This is added to the Commandments.)

And finally! My April Goals:

  • Continue the daily, 10-minute walks.
  • Create a folder for design inspiration. I read lots of design magazines and websites. Visiting the Frank Lloyd Wright designs in Chicago this weekend made me realize how much pent-up design energy I have. I want to have a folder on my computer for digital archives and a physical folder for magazine and newspaper articles. I’m hoping this will help me start sketching again too.
  • Learn to cook with the Vitamix: juice, smoothies, soup, and ice cream. I got my tax return so I’m going to buy it today. YAY!!
  • Finish the two health books I’ve been page through for the last 2 months.
  • Eat at least one raw meal per day.
  • Have at least one entirely vegetarian day per week.
  • Read this list every day.

I’ll keep you updated with part of this that are working and parts that aren’t. Did anyone else read this book and love it?

Ashley Life Update:
Mike and I spent this weekend in Oak Park, a suburb just outside Chicago. We were celebrating our 1-year anniversary and seeing a few sites that we hadn’t got to yet. We don’t know where we’ll be moving in June so we want to see as much of Chicago as possible. We stayed at an eccentric yet absolutely lovely Bed and Breakfast. I’ve been thinking a lot lately about opening my own Healthy B&B. To the extent that I’ve designed most of the rooms in my head and know the general rules that I’d like to operate under (ie. huge, comfy beds and soft towels, simple healthy meals, and a gym for sure). Now I just have to figure out where the money will come from. Hah.

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Mike took the NRA intro to guns class I got him for Christmas well I slept off the lingering and oh-so-annoying flu. Then he met me at FLW’s Robie House in Hyde Park. That night was spent out on the town. We don’t like to party much but when we have a free night and a city full of entertainment, we take advantage. Mike treated me to a very chic, very delicious dinner at an underground jazz/prohibition bar and then we went dancing uptown.

Sunday (Easter!) was spent touring the FLW house and studio around the corner from our B&B and visited Trader Joes (man I miss that place!) before the 3 hour drive back to Peoria. We sort of just ignored easter. Much to my chagrin, without any kids or parents around, there wasn’t any good excuse for an Easter egg hunt.

I hope you all had relaxing and family filled holidays! Love and hugs – Ash

 

Thriving Thursday: What’s in Your Microwave?

I’m not sure when or how the thought entered my head. I don’t know if my super health conscience Momma put it there or if it was the stirrings of the health community in general, but it’s time to make a change. A big one. I’m going to throw away our microwave. *GASP!*

Microwave

I did a lot of research for this post. I checked out articles from Harvard Med, GreenMed, New York Times, and Dr. Mercola, among others. People are divided. These very smart, highly informed sets of people can’t agree: are microwaves bad for you or not?

This is how it is now, though. Our current system doesn’t work. People are sick and more people are dying prematurely than ever before. I don’t believe we can implicitly trust the medical model for anything other than emergency care, but then who can we trust? How the heck do you figure out who’s right?

I know this sounds a little wonky but I tend to trust my instinct. If you put your face too close to a microwave, you will absorb small amounts of radiation, this is known. But your food is in there! Your food is being heated up in that box full of radiation. Then you’re gonna eat it! Doesn’t that seem a little backwards? However, I know most people don’t make their judgements based on my own personal judgement so here are the facts as well as I can decipher them (with a few opinions thrown in):

How it Works:

Microwave ovens heat food with oscillating electromagnetic waves. The waves energize the water molecules in your food. The polarized water molecules bounce off each other causing friction. That friction heats up the food. Microwaved water heats much more quickly than conventional methods resulting in shorter cooking times.

This form of cooking heats the food from the inside out. But wait a minute. I mean from the inside of the molecules on the outside of the food. It break and reforms the water molecules on the outside of the food in the heating process. Sometimes the distribution of water molecules is uneven which is why you sometimes get microwaved “hot spots.” Conventional cooking heats differently, from the outside of the molecules in.

Part of the opposition’s argument is that less heating time means higher nutrition retention. In general, I agree, but it’s not the length of the heating with microwave ovens, it’s the type of heating that’s the problem. If these electromagnetic waves can reach the interior of the food molecules, what else are they changing other than just the energy of the water?

Radiation:

When I was little I LOVED to stare into the microwave and watch the food spin around in circles, ever so slowly. Every time an adult caught me they slapped my hand and told me to back away, this crazy stuff called radiation leaked from that thing and you didn’t want it getting into your brain!

Since they were invented, the FDA and other regulatory organizations have closely monitored the manufacturing of microwave ovens. There have been major improvements in the level of radiation emitted from the ovens. This is good. However, radiation doesn’t die, it accumulates. So depending on how frequently you use your oven and how old it is, your kitchen is very likely full of microwave radiation. This is bad. Also, the adults were right, the radiation increases exponentially as you move closer to the source and it’s more easily absorbed by your eyes. Don’t sit and watch that plate spin!

Also, a recent study by Dr. Magda Havas of Trent University tested the effects of certain frequencies of radiation on the heart. She concluded that 2.4 GHz of radiation (which is emitted by microwave ovens AND wi-fi routers) changes the heart rate and heart rate variability. Scary.

Nutrients:

As mentioned before, my common sense tells me that if microwaves can break apart and alter water molecules, what are they doing to the very delicate nutrients and minerals in our food? It is now well known that our food has lost a significant percentage of nutrients compared to food produced in the early 20th century. Crappy soil, terrible manufacturing methods, and tons of pesticides definitely play a part in this decline, but how big a role do microwaves play?

  • A study published in the November 2003 issue of The Journal of the Science of Food and Agriculture found that broccoli “zapped” in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants. There were also reductions in phenolic compounds and glucosinolates, but mineral levels remained intact.
  • A 1999 Scandinavian study of the cooking of asparagus spears found that microwaving caused a reduction in vitamin C.
  • In a study of garlic, as little as 60 seconds of microwave heating was enough to inactivate its allinase, garlic’s principle active ingredient against cancer.
  • A Japanese study by Watanabe showed that just 6 minutes of microwave heating killed 30-40 percent of the B12 in milk .
  • A recent Australian study showed that microwaves cause a higher degree of “protein unfolding” than conventional heating.
  • Microwaving can destroy the essential disease-fighting agents in breast milk that offer protection for your baby. In 1992, Quan found that microwaved breast milk lost lysozyme activity, antibodies, and fostered the growth of more potentially pathogenic bacteria.

While many of these studies were done using older microwaves, the evidence is clear. Microwave ovens ARE NOT a healthy way to heat your food. If you want to retain the precious nutrients still left in modern produce, eat it raw or heat it from the outside in.

* Word to the wise: If you continue to use your microwave, NEVER heat anything in a plastic container. It is undisputed that the toxic chemicals from the plastic heat and leach into your food not only killing nutrients but filling you up with lots of really terrible chemicals.

GAH! What do I do with all this information? I’m just going to cite Dr. Mercola on this one:

“Am I asking you to toss your microwave oven into the nearest dumpster? Not necessarily. It can be a useful tool for cleaning. But if real estate in your kitchen is at a premium, it should probably be the first thing to go.

You really CAN survive sans microwave—people are living quite happily without one, believe it or not. You just have to make a few small lifestyle adjustments, such as:

  • Plan ahead. Take your dinner out of the freezer that morning or the night before so you don’t end up having to scramble to defrost a 5-pound chunk of beef two hours before dinnertime.
  • Make soups and stews in bulk, and then freeze them in gallon-sized freezer bags or other containers. An hour before meal time, just take one out and defrost it in a sink of water until it’s thawed enough to slip into a pot, then reheat it on the stove.
  • A toaster oven makes a GREAT faux-microwave for heating up leftovers! Keep it at a low temperature — like 200-250 degrees F — and gently warm a plate of food over the course of 20-30 minutes. Another great alternative is a convection oven. They can be built in or purchased as a relatively inexpensive and quick safe way to heat foods
  • Prepare your meals in advance so that you always have a good meal available on those days when you’re too busy or too tired to cook.
  • Try eating more organic raw foods. This is the best way to and improve your health over the long run.”

I hope you’re all having fantastic days! Just let me know if you have any questions. Love and hugs – Ash

Sources (articles):
Why Did the Russians Ban An Appliance Found in 90% of American Homes? – Mercola.com
Studies Show Microwaves Drastically Reduce Nutrients in Food – GreenMedInfo.com
The Claim: Microwave Ovens Kill Nutrients In Food – New York Times
Do Microwave Ovens Destroy Nutrients? – Livestrong.com
Microwave Cooking and Nutrition – Harvard Medical School

Sources (studies):
Vallejo F, Tomas-Barberan F A, and Garcia-Viguera C. “Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking”
Kidmose U and Kaack K. Acta Agriculturae Scandinavica B 1999:49(2):110-117
Song K and Milner J A. “The influence of heating on the anticancer properties of garlic,” Journal of Nutrition 2001;131(3S):1054S-57S
Watanabe F, Takenaka S, Abe K, Tamura Y, and Nakano Y. J. Agric. Food Chem. Feb 26 1998;46(4):1433-1436
George D F, Bilek M M, and McKenzie D R. “Non-thermal effects in the microwave induced unfolding of proteins observed by chaperone binding,”
Quan R (et al) “Effects of microwave radiation on anti-infective factors in human milk,” Pediatrics 89(4 part I):667-669

Workout Wednesday: When NOT to workout

I’m still sick. On day 4 of this wicked flu. I have some awesome coworkers that covered the work I had to do in the office, thank goodness, but there’s no one else who can teach my workout class.

So I taught it in sweats with very little voice. I was much nicer than I normally am but they better not get used to it! I didn’t join them for the workout because my body is already trying so hard to recover that it really doesn’t need any extra strain. For an idea of when NOT to workout, check out this post by a great blog I read: The Guide to Knowing When to Workout or Not While Sick.

Anyway, I figured that I’ve posted enough of a variation of workouts that I could repeat a few every now and then. So this workout is the same as the post on February 13. It was a good one and every person in that room left sweating! I hope you enjoy.

Beginner through intermediate (12 minutes)

– 20 seconds on/ 20 seconds off

– each exercise 3 times in a row

Advanced (16 minutes)

– 30 seconds on/ 10 seconds off

– each exercise 4 times in a row

Exercises:

Side Hops

1. side hop (jump fast and high)

GoodMornings

2. good mornings (with or without weights)

LegLift

3. leg lower (lose the ball on this one)

Swimmers

4. swimmers (looks funny but man does it work your core)

DiamondPushup

5. diamond pushup (do this on your feet, knees, or standing against a wall)

SitAndPray

6. sit & pray (get low and put your weight in your heels)

Enjoy your day! Lots of love – Ash