The White Stuff

Posted: under Uncategorized.

1. Replace your usual white flour/sugar snacks with fruit, veggies, nuts and/or seeds.

Guidelines: Don’t be afraid of the naturally occurring sugars in fruit. The fructose is healthy for your body and weight loss goals!

2. Avoid ALL artificial sweeteners: saccharin, aspartame, sucralose, neotame, acesulfame potassium.

Guidelines: This includes Splenda, Sucralose, glucose-fructose and aspartame. If you really need something, try Stevia — the only natural sweetener that won’t pollute your system with chemicals.

Comments (0) Jun 23 2010


10 Tips to Keep on Running!

Posted: under Uncategorized.

10 Tips to Keep on Running!

by Jenny Pinkal Atchley

Running is peace and quiet and freedom. –Terry Anderson

Does it seem like you never have time to work out, or do you have a hard time staying motivated? Exercise is important because it helps you look good, lower your stress level, and increase your energy.

Running has always been my exercise of choice, but sometimes it’s hard to maintain a regular workout schedule. I have discovered several things that have helped me to stick with my workout schedule. The following ten tips are based on my own running experience, but I hope they can help you stay motivated and trim as well!

1. Take extra time to stretch, especially when you’re first starting out.
The first few weeks that I started running again I had mild shin splints and the joints in my knees were sore. However, I found that by taking a few extra minutes to stretch before and after my run, my muscles stayed looser and didn’t hurt as much. A sore body makes it even harder to keep working out.

2. Drink a lot of water during the day, and take vitamins.
I’ve found that the more hydrated my body is, the better I feel when I’m running. I’ve also been taking calcium and iron supplements in the morning, and I’ve noticed that my body has more energy throughout the day before I run. Numerous articles have been written about nutrition, and I know that it’s especially important for women to replenish the iron and calcium in their bodies if they exercise a lot.

3. Coordinate your workout music to match each stage of your run.
Music tempo and beat has a definite impact on how energetic I feel while I’m running. I try to coordinate my running tape so that I have slower music during the first several minutes, faster music during the middle section of my run (when I’m starting to get tired), and then calmer music again during the last few minutes.

By having slower paced songs at the beginning of my workout, I don’t run too fast and use up my energy when I first start, and I can get more into the run several minutes later when the music starts getting faster. By the time I’m ready to slow my pace and start to cool down, the music gets slow again and I can decrease my running speed to match the songs. I let the music guide me through the changing paces of my run, and it helps me to stick with a set amount of time I want to run.

4. Visualize the potential results you’ll experience from working out.
Instead of focusing on how tired my muscles start to feel or how hard I’m breathing while I’m running, I try to picture myself in desirable situations. Sometimes these images might be of my toned body in a bikini on the beach, or what I’ll look like in a short dress during the summer. A more unrealistic, yet still motivating image I picture, is of myself pulling up to a nightclub in my new Dodge Viper, and watching every head in the place turn to catch of glimpse of this obviously successful person. Whatever you imagine while you run, the picture in your mind can be a powerful motivating tool.

5. Measure your progress with an article of clothing, instead of a scale.
The last time I got on a scale was about five years ago when I had to get a routine physical at my doctor’s office. I don’t know how much I weigh, and I make a point to measure how my workouts are going based on how my clothes fit.

I have a pair of jeans I call my “skinny jeans” that I use to gauge if my body is in satisfactory shape. I’ve been running regularly again for about two months, and my skinny jeans fit looser than they did when I started. Find a pair of jeans or a tight shirt, and measure your exercise success by how your clothes fit, instead of the numbers you read on a scale.

6. Set goals that work with your schedule.
Don’t have enough time to workout? Well, no one does. The key is to figure out how much time you can allot to working out, set a consistent time of day and amount of time you want to spend, and make exercising your priority for that allotted time.

You can always make time. I used to devote an hour and a half to my daily run, but my life is different than it was a year ago, so I have to adjust my running schedule to fit those changes. I spend less time running than I used to because I don’t have as much time, but I still make sure that an extra hour on certain days are set aside to spend at the gym. Once you make a conscious decision to devote time to working out, it becomes as regular as brushing your teeth or taking a shower.

7. Allow yourself to take a day off, or to have a bad workout day.
Sometimes unplanned circumstances arise, or you’re really tired, or you need to deal with another life issue and you don’t have time to workout. That’s OK. Don’t beat yourself up just because you miss a day of running. Your body won’t lose its muscle tone just because you wait an extra 24 hours to workout again. Accept that you will have bad days or missed days, and then keep going. Don’t use temporary distractions as an excuse to cancel your exercise routine.

8. Run earlier in the day if you can.
I’ve found that I can run longer and faster when I run in the mornings. After working or sitting in class from 8 to 5, the last thing that sounds appealing at quitting time is to exert more energy to run three or four miles. However, if you don’t have time to run in the mornings, make sure you get enough sleep and eat well during the day so that a run at the end of the day doesn’t seem so bad and won’t completely wear you out.

Be careful not to let a temporary feeling of exhaustion deter you from your workout, though. Sometimes I start a run wondering how I’ll ever make it for 30 minutes, but by the time I’m done I’m bouncing off the walls with my “runner’s high” of new energy.

9. Don’t compare yourself to other people around you.
During the winter I run on an indoor track, and it’s usually crowded with other people walking or running. Sometimes, I tried to run faster to keep up with others, but then I would have to stop sooner because I got tired. I noticed one day, though, that a lot of people get on the track, run really fast for a few laps, and then are done running.

If you’re trying to build endurance, it doesn’t matter if other people seem to be in better shape just because they run really fast for a few laps. It gives me a sense of pleasure now when I realize that I could probably outrun any of those quick runners, especially if they tried to run the same amount of time that I do.

10. Get good shoes.
The advice I follow concerning running shoes is to replace them once a year. I just recently got a new pair of running shoes, and I know that has helped me physically and mentally. My knees don’t hurt like they did with my old shoes, and just knowing that I have new, cushioned shoes on my feet makes me want to run all over the place because they’re so comfortable. Good running shoes are important to prevent injuries, but they also just make you feel good.

I hope some or all of these tips help you reach your fitness goals!

Comments (0) May 24 2010


Spring Clean Your Diet

Posted: under Nutrition.

By Beth W. Orenstein
Medically reviewed by Pat F. Bass III, MD, MPH
Spring is a great time to clean up your closets — and your diet. As the weather warms and heavy soups, stews, and casseroles lose their appeal, start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy diet when you incorporate spring food.
Revamp your diet

Seasonal food is a great food choice for several reasons, says Dawn Jackson Blatner, RD, LDN, the Chicago-based author of The Flexitarian Diet, The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life. First, seasonal fruits and vegetables are at optimal flavor and quality. Second, they’re in abundance, so they cost less at the grocery store or farmer’s market. And third, says Blatner, “They are more nutritious because they don’t sit around. Seasonal foods don’t have to travel as far or as long to our table as those grown in faraway locations.”

Seasonal Food: What’s in for Spring

Which fruits and vegetables are seasonal? It can vary somewhat from region to region, says Blatner, who is also a spokeswoman for the American Dietetic Association, but among her favorites are:

  • Apricots. Although many people enjoy dried apricots, they are also delicious served fresh, especially when chopped in a salad.
  • Asparagus. When visiting a grocery store in the spring, you’ll likely see displays of asparagus. For a delicious treat, fire up your grill: Spray asparagus spears with a little oil and sprinkle with salt, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred.
  • Artichokes. “I’m biased about this choice because I love artichokes,” Blatner says. “They are one of the highest antioxidant vegetables around. Some people are intimidated by them, but they have no reason to be.” To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them in the microwave; serve drizzled with low-fat Italian dressing. Microwaving time depends on the amount. A large artichoke can take about 7 minutes, a small one only about 2 to 3 minutes.
  • Broccoli. Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sautéed, or try it raw in salads or for a crunchy snack.
  • Chives. Chives are one of the many seasonal herbs that are especially good in the spring.
  • Fennel. Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads.
  • Greens. Spring greens include Swiss chard, mustard greens, and collard greens. “Toss them in a salad for a wonderful springtime treat,” Blatner says. Don’t hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil and a pinch of sea salt.
  • Mango. “One of my favorite spring desserts is fresh strawberries topped with a mango puree,” Blatner says. “It’s a neat way to incorporate spring food in your diet — fruit on fruit.”
  • Oranges. Oranges are a winter fruit, but they carry over into spring.
  • Spinach. Try spinach in place of lettuce in sandwiches, on burgers or in salads, or sauté spinach to serve as a side dish or in pasta.
  • Strawberries. Strawberries are available through early summer, but may be sweetest in spring.

 Seasonal Food: Get as Much as You Can

Spring weather can make it pleasant to grill outdoors, one of the healthiest ways to prepare food. Grill leaner cuts of lamb with asparagus for a tasty springtime dinner.

 

For a springtime breakfast idea, skip the heavy oatmeal and opt for a bowl of muesli soaked in low-fat milk and topped with fresh fruit. “This will be more filling than a cold cereal because foods with high water content fill you up more,” Blatner says.

 

No matter what time of year, you can incorporate lots of healthy fresh fruits and vegetables into your diet. Nutritionists recommend at least five servings each day, and spring’s bounty makes reaching this goal a snap. Fruits and vegetables that are nutritious and available year-round include potatoes, carrots, celery, bananas, and peppers, but you may want to shift your focus to seasonal foods when possible for the freshest taste.

Comments (0) May 06 2010


High-Fructose Corn Syrup (HFCS)

Posted: under Uncategorized.

Researchers at Princeton have concluded that, when it comes to weight gain, high-fructose corn syrup (HFCS) is pretty much the worst food product you can put in your body — far worse than fat or sucrose.

Now, WE have known for years that HFCS is bad news. But no matter how bad we thought it was — it’s worse. And the mainstream is finally opening their eyes.

In the study, rats that were fed HFCS gained significantly more weight than rats that were given table sugar, even when they were eating the same number of daily calories.

Oh, and weight gain wasn’t the worst of it. Long-term consumption also led to abnormal increases in body fat (especially in the abdomen, which studies have shown is the worst place to have a higher level of body fat) and a rise in circulating triglycerides. The conclusion? HFCS seems to be a major player in what people like to call the “obesity epidemic.”

Now, some people might think, “Yeah, okay, but how much HFCS were these rats given? It was probably all they were eating. What does that prove?”

Well, here comes the worst part — these rats were being fed HFCS at levels well below the equivalent of what’s in soda. And they were becoming obese. All of them. The researchers noted that when rats are fed a high-fat diet, they don’t ALL gain weight. With HFCS, obesity was practically guaranteed.

As the Princeton team pointed out, the increases in body fat and higher levels of triglycerides are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes in humans.

Those “HFCS is just like other sugars and sweeteners ” commercials (”New ad campaign supports high fructose corn syrup,” 10/15/2008) are starting to look even more ridiculous (and dangerous) now, aren’t they? In fact, the researchers specifically called out those claims, saying they “just aren’t true.”

If the Princeton study weren’t enough, more bad news about HFCS recently hit the news waves. Research soon to be published in the journal Hepatology links HFCS to liver scarring in people with non-alcoholic fatty liver disease.

This could be the death knell for HFCS. One can hope, anyway. But I suspect the industry will figure out some spin strong enough to nudge the evidence out of everyone’s minds.

Until HFCS is gone for good, the best thing we can do is spread the word. It’s amazing that the food industry has been allowed to poison people for so long. How many heart- and cancer-related deaths can ultimately be traced back to HFCS? We’ll never know for sure, but I have a feeling in the future the country will look back at our HFCS-dominated grocery shelves as a dismal point in our nutritional history.

Comments (0) Apr 07 2010


The Woman Challenge

Posted: under Exercise, Fitness.
Tags: , ,

____________________________________________

On May 9th, thousands of women across the country will embark on an eight-week physical activity challenge for better health.

They will be part of the Woman Challenge, a special feature of the Office of Women’s Health year-long Woman Activity Tracker program that encourages women to get at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity each week.

Join now and get motivated with women just like you!

Comments (0) Mar 30 2010


THE IMPORTANCE OF ELECTROLYTES

Posted: under Exercise, Fitness, Nutrition.

Electrolytes are minerals in your blood and other body fluids that carry an electric charge. It is important for the balance of electrolytes in your body to be maintained, because they affect the amount of water in your body, blood pH, muscle action, and other important processes. You lose electrolytes when you sweat, and these must be replenished by drinking lots of fluids.

 

The best source of electrolytes is not from drinks, but from food. Fruit and vegetables, even canned or frozen vegetables like corn, carrots and green beans, are high in electrolytes, as are bread, milk, and fruit. Even water with a small pinch of salt, sugar and flour added to it will provide lots of electrolytes for your body. Tap water or spring water on its own does not contain electrolytes.
http://www.ehow.com/about_4571055_which-foods-high-electrolytes.html

Since most sports drinks contain high fructose corn syrup and lots of sugar, consider coconut water!  

Coconut Water - Nature’s Electrolyte Replacement Drink?

 

Coconut water naturally has 650 mg of potassium (15x more than a banana), 25mg of magnesium, and 35 mg of sodium! All of this in a 10 oz, 60 calorie package. It’s like nature’s Gatorade!
http://runtrails.blogspot.com/2007/03/coconut-water-natures-electrolyte.html

Comments (0) Mar 17 2010


Spend time with healthy role models to increase your self-control

Posted: under Uncategorized.

Recent studies show that spending time with healthy role models, ones that practice good self-control in regards to eating, can keep you on track with your fitness goals (see article below).  In my own daily living, I know that I am more apt to make those healthy decisions around my fitness buddies than say my college drinking buddies.  That’s why it’s so important for me to have my fitness community and why I created AlaVie Boot Camp which fosters that fitness community.  If you’re struggling with self-control and making healthy decisions, surround yourself with healthy people.  We’d love to have you join our fitness family here at AlaVie!

Article:
FIT BITS

Modeling the behaviors of those around you is an often subconscious practice commonly associated with poor health habits such as smoking, overeating, binge drinking, and drug use. Overeating studies, for example, have shown that people tend to eat at the pace and volume of the person at the table who eats the fastest and consumes the most.

Hence, although most people would suspect overeating is a consequence of poor self-control, an internal function, there may actually be underlying external cues that encourage people to have that second helping. Recently, researchers at the University of Georgia set out to determine whether, and if so, how or how much positive social influences affect self-control compared to negative social influences.

They designed five independent studies. In one study the participants were asked to simply think of a friend who they believed to have good or bad self-control. Those who thought about someone with good self-control had improved performance on a physical test of self-control.

In a second study, participants simply watched other people make a choice to eat a carrot or a cookie. Following this experience, performance was either positively or negatively influenced by watching someone eat a carrot or a cookie, respectively.

The other experiments showed that simply thinking about a friend with good self-control improves your self-control, and that thoughts of discipline, effort, and achievement are commonly associated with thoughts about friends who have good self-control. In total, the authors convey that these studies demonstrate the infectious nature of self-control.

Interestingly, successful entrepreneurs have a saying that states “you are the sum of the 5 people you surround yourself with most frequently.” Now, science confirms that this effect corresponds not just to success in business, but to positive lifestyle change as well. In other words, it’s important for people who struggle with self-control to surround themselves with people who will set a frequent positive example for eating well and exercising regularly.

Michelle R. vanDellen, and Rick H. Hoyle (2010) Regulatory Accessibility and Social Influences on State Self-Control. Personality and Social Psychology Bulletin. 36: 251-263

Comments (0) Mar 09 2010


Vote & Win a Trip to Hawaii in Diablo Mag’s Readers’ Poll

Posted: under AlaVie Fitness News.
Tags: , ,

It’s time to vote for your favorite, can’t-live-without-’em Best of the East Bay foods, shops, services, kid-friendly places, fun spots, style finds…and boot camps!

Diablo Magazine will tell you all about the winners in their biggest-of-the-year, special July issue.

We know it’s a long poll, but they value your opinion, so get a cup of cup coffee and dig in. To vote for AlaVie, scroll down to the Fitness category and type in “AlaVie Boot Camp” in the boot camp blank.

Need a little extra motivation? Cast your online vote for Best of the East Bay and and you could win four nights in an ocean-view suite at Fairmont Kea Lani, airfare for two from Hawaiian Airlines, and a rental car courtesy of the Maui Visitors Bureau!

Cast your vote here

Comments (0) Mar 09 2010


The National Institute for Fitness and Sport chooses BOOT CAMP as a top 2010 fitness pick

Posted: under Uncategorized.

Hello AlaVie Boot Camp Fans.  Once again, boot camp has been ranked the top fitness pick for 2010 (was also rated high in 2009).  What can we say, it works, it’s fun and it’s affordable!  Check out the article below.

Indianapolis, IN — (SBWIRE) — 03/02/2010 — The National Institute for Fitness and Sport chooses BOOTCAMP as a top 2010 fitness pick due to proven results for participants and its no-nonsense approach to weight loss exercise programs. Unlike it’s group fitness counterparts, Bootcamp doesn’t necessitate having rhythm or working through complex movement patterns. What it does offer is challenge, camaraderie and motivation – U.S. army-style with exercises like push-ups, crunches, squats and more, and may be used to improve athletic performance.  More..

Comments (0) Mar 03 2010


Are You Struggling to Cook Healthy?

Posted: under Nutrition.
Tags: , , , ,

You lead a busy life. And you have the best of intentions when it comes to preparing healthy meals at home. But between all of the planning, the shopping and the brainstorming, you may be hurting for inspiration - or eating out more often than you’d like.

Enter thescramble.com. A seasonal online weekly menu planner and cookbook founded by health guru Aviva Goldfarb, thescramble gives members a weekly menu plan with five healthy, delicious dinner recipes that take less than 30 minutes to prepare.

Sure, you’re thinking, a menu plan is great - but what about the shopping? And what if I don’t like the recipes on offer?

Thescramble.com has it all figured out. In addition to your quick/healthy/delicious recipes, they’ll send you a shopping list so you can gather all your ingredients in one trip to the supermarket AND give you access to a searchable database where you can customize your weekly dinner plan.

Eliminate the stress of planning your meals at home. And let us know how it goes if you decide to become a scrambler!

Click here to learn more about thescramble.com

Comments (0) May 27 2009


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