Posts Tagged ‘exercising’

Glycemic Index

GI Have you heard of Glycemic Index?  It is a great tool that can help those who are watching their blood sugar levels with diet.

The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose level to increase above the optimal level.

There are many websites with lists of foods and their GI score available on the internet.  Some of those include:

A couple of things to keep in mind, portion control is a huge part of any healthy food lifestyle.  Also, these items are listed separately.  It does not take in to consideration the changing factors of preparation and how the items may change their GI when digested together.

The Glow Run

glow run This last weekend was the Glow Run  in downtown Des Moines.  The announcer said that it was the biggest turn out yet, 12,000 runners!  It wasn’t timed, just a fun run with everyone wearing as bright of clothes as possible and lots of glow sticks.

At one point of the route, there was a slight hill and you could see both those in front of you and those who had already turned and were headed back to the finish line.  There were thousands of bright, glowing people, just bobbing along the route.  It truly was a sight to see!

With just a month to go before Dam to Dam, I was happy to feel very comfortable while running.  The hardest part about huge races like that is having to dodge the walkers in front of you while you’re running.  It felt like an obstacle course!

Organized Chaos

To Do I can only imagine how chaotic most households are on a weekly basis.  We don’t have any children and there are times that I can’t tell what is up from down!  For those of you who have children, what are your techniques to staying organized in your day to day activities?  There are a few things that I can suggest that work for us, but I would love to hear your ideas as well.

  • First, I am definitely a Type A personality, so lists and I go hand in hand.  Not only is it easier to remember items and activities that are in need of my attention, but it’s a great feeling to mark off the list as it’s accomplished.
  • Second, making a weekly schedule of activities that need to be done (and sticking to it) seems like a fail-free way of getting done the tasks that I really don’t want to do, but in return, having time for the fun activities as well.

I remember growing up; my brother and I had chores to do every week.  How is it in your household?  Does everyone have their own list of chores?  Are they held accountable?  Just as with any sort of partnership, when everyone chips in, the list gets done that much quicker!

What favorite ways do you stay on top of your household chaos?  Being a person who enjoys structure and clever ideas, I’m always looking for new ideas to help me stay organized.  I want to hear yours!

Glow Run!

glow run Anyone out there signed up for the Glow Run?  This will be my first time running it.  Looks like it will be a great time and I like that it’s a night race.  I tend to have an easier time running in the afternoon than in the morning.  What’s your best time to exercise?

What are other races that you would suggest?  Has anyone been on a committee that puts together a race?  I would love to hear about the process that goes in to it.  Good luck to those who will be participating in it.  Maybe I’ll see you down there!

Let the Training Begin!

running Well, the training has begun…  I forgot how boring running on a treadmill is.  Thankfully, I found a great trick last year while training that got me through MANY hours of treadmill time.  Netflix!!

I finagled a laptop stand in front of the treadmill and can watch episodes while I’m putting in the miles.  My show for the time being is Bones.  After that, on to How I Met Your Mother.

How are your New Year’s resolutions going?  Are you hanging strong or just by a thread?  Is there anything I can do to help you?  How about a quick, YOU CAN DO IT!!!

Seriously though, I would love to help out in any way I can so please don’t hesitate to ask!

Happy New Year!

resolutions Welcome 2013!  Am I the only one thinking that 2012 absolutely FLEW by?  It’s almost scary how fast it came and went.  The saying is true.  The older you get, the faster time goes by.

So what are your plans for the year? Any good trips or house renovations planned?  Have you set any health improvement goals yet?  What are your well-intended New Year’s resolutions?

This year, I intend to run another half marathon.  I’m still trying to find a spring race out of state but might just end up running Dam to Dam and then wait until October to run the Des Moines half.

Share your plans and goals with me!  Sometimes, just vocalizing your goals and aspirations is all it takes to set them into motion.  Happy New Year!

Happy Holidays!

‘Tis the season… for overeating!  This is such an exciting time of year.  There are plenty of opportunities to get together with family and friends.  If gift giving is included, you get to watch the recipient of your gifts’ face as they open it, and the FOOD!!!

I, for one, find it very easy to get caught in the moment and not take in to consideration the amount and quality of food that might find its way to my mouth.  Now I’m no scrooge, the holiday season shouldn’t be about resisting the urge to try a piece of your Grandma’s famous peanut brittle or your friends’ home-made cheesecake.  That would lead to a bad attitude and lots of resentment.  No thanks!

How about just planning ahead a bit and getting through the holidays without gaining a bunch of weight and fueling our bodies with high in fat, sugar and empty calorie foods.  Does that sound like a compromise?  Here are a few of my tips that have helped me out in the past.

  • First, if you know you’re going to a function that will most likely have all snack foods and desserts and not much of an option in foods with substance, eat before you go.  Eat a healthy meal that will leave you feeling satisfied so you won’t be as tempted to fill up on the sweet stuff.
  • If they have a fruit and veggie tray available, fill your plate with that first.  Then, if you absolutely can’t live without a macaroon, have one, not five.
  • Between get-together’s, focus on a clean, healthy diet to keep your body fueled and well-balanced.  Lots of water and plenty of exercise will compensate the good times that shouldn’t hinder your holiday season or your healthy eating habits.
  • Above all else, enjoying a splurge isn’t a deal breaker to healthy eating.  Just don’t make it a daily occurrence and you’ll be fine.  Enjoy the holidays, they only comes once a year!

Get at it!

Now that the weather is turning colder, it is really hard for me to get out of bed and get motivated.  Does anyone else have that problem?

A few tricks that seem to work for me are stretching in bed to get the blood pumping before you get out.  Also, I always set out my workout clothes the night before so I can get out of bed and directly into the clothes.  That way I’m less likely to just hop in the shower and bypass the workout all together.

There are days that a hot shower does win over a workout.  But I will say, when I do get up and at it, I always feel fantastic and more energized for the rest of the day after I’ve worked out.   Even just 15 to 30 minutes of stretching, at the very least, can make a HUGE difference in your metabolism.

What are your tricks?  For those of you who prefer to work out in the evening, how do you keep yourself accountable to fit it in and not just head to bed?

I’ll take that as a compliment!

So yesterday I decided to go for a run.  I should say jog because I was by no means pushing myself.  I was out for a half hour or so, mostly staying around the neighborhoods.  It just happened to be around the time that kids were being picked up by the buses.

As I ran past a group of kids waiting on the other side of the street, I could hear one of the girls say, “Look at that girl.  She looks like Jillian Michaels.”  One of the other kids said, “Biggest Loser, Jillian?  Yeah, but she’s not as old as Jillian.”

So first of all, I’m mostly out of breath by this time and laughing at the same time.  Not an easy task!  Second, due to the fact that I’m probably twice the size of Jillian, I was thankful that young kids would even put me in the same category of looking anywhere near as fit as her.  And lastly, all I could think of was that if Jillian was there she would have been yelling at me,” Push yourself!  Run faster!  Go harder!  HARDER!!”

LOL!  Funny thing, I did try and push myself a bit harder after that!

Daily Goals

The alarm goes off and you stumble out of bed to begin your daily grind.  One by one, items and routines are mentally marked off as you make your way through another day.  Do you have room for one more thing to add to your list?

Along with the usual hustle and bustle of a day, why not set a goal for yourself?  Could be a small goal or it could be a big goal.  Although it might take a few tries to keep it in your thoughts throughout the day, the rewards will be well worth the effort.  Write it down and keep track of when you take actions steps towards meet your goal.

For instance, you wake up and make it a goal to drink 60 ounces of water throughout the day.  Right there you are creating a mindset to actively think about what fluids you are consuming.  Then, midway through the morning when you would usually go for another cup of coffee, you choose water instead to help reach your goal.  Logging that you are getting closer to your goal will be a bigger ego burst than you think!  Trust me, setting goals and reaching them is very addicting!

So what are some ideas for goals?  There are plenty to choose from but here are some of my favorite daily goals to keep you motivated.

  • Drinking 60 ounces of water a day
  • Limiting yourself to 1 cup of coffee
  • Counting all the grams of sugar you drink in a day (remembering that the average intake of sugar TOTAL a day is 40 grams)
  • Writing in a food journal
  • Taking stairs anytime they are available
  • Using a pedometer, set a goal for 8,000 or more steps a day
  • Walking outside for 30 minutes
  • Cutting back your portion sizes by a quarter
  • Getting to bed in time to get at least 7 to 8 hours of sleep

After you master the daily goals, move on to bigger and better.  The sky is the limit!

Page 2 of 3123