Merry Christmas everyone! I am headed to my home-town in Utah for the holidays, and will be gone for two weeks....CANNOT wait. I haven't been home since this time last year, so it is much over-do and extremely needed. Although, I am really not looking forward to the cold. I think my blood has thinned out quite a bit since I moved to Texas. Now if there were some way I could figure out how to take the cold out of the snow so I can still snowshoe, snowboard, go sledding, snowmobiling, etc.....that would be terrific!
Anywho, I want to wish you all a wonderful holiday and I will be seeing you in the New Year.
Merry Merry Christmas!
Wednesday, December 17, 2008
Holiday Drinks: Naughty or Nice
For those of you wanting to drown your sorrows of a holiday season gone mad with copious amounts of spiked eggnog like actor Chevy Chase in the movie Christmas Vacation or bringing good cheers by combining large amounts of high-fat treats with high-caloric alcohol, the New Year may start with a rude awakening.
A study conducted at the Laval University in Sainte-Foy, Quebec, showed that combining high-fat foods such as glazed ham, stuffing and pecan pie with alcoholic drinks causes people to put away many more calories than eating fatty foods with nonalcoholic drinks, or eating low-fat foods with or without alcohol, according to an article that appeared in The New York Times.
“We found that the body does not seem to ‘notice’ the calories from alcohol and compensate by reducing other intake,” reported Dr. Angelo Tremblay, who led the study. “The result is higher caloric intake whether you are eating a high- or low-fat diet.”
Considering that a traditional Christmas dinner can easily add up to more than 1,500 calories—a plate filled with ham, cornbread with butter, a slice of cheesecake, mashed potatoes with gravy, salad with croutons and vinaigrette, and a glass of beer—consuming additional calories from alcohol is likely to put extra pounds on your frame.
This, of course, begs the question whether some alcoholic beverages are more forgiving— at least in terms of their caloric intake— than others.
The general answer: Hard liquor and cocktail drinks tend to have many more calories than a glass of beer or wine, but having one cocktail or multiple drinks can easily add up to a meal.
Eggnog
In the movie Christmas Vacation, Clark Griswold asks his cousin Eddie, who is unemployed and arrived uninvited with his entire family, if he can refill his eggnog. Considering that one cup of eggnog (250 ml) contains 160-290 calories and a shot of spirits adds about another 60 calories, it would serve Clark well to share his spiked eggnog and sorrow.
Wine
Red and white wine have about the same amount of calories, or 121-125 calories per 5-ounce glass. Dessert wines tend to have more calories: A 3.5-ounce glass, for instance, has about 165 calories, according to Eat this, Not That book author David Zinczenko. Add sugar to sparkling wine before final bottling and you get the bubbly we all love during the Holiday season and a few extra calories, or about 163 in a 6.5-ounce flute.
Beer
Among popular non-light beers on the market, a 12-ounce bottle of Corona Extra (148 calories, 14 g of carbs and 4.6% alcohol by volume) is the “lightest” pick.
Ranking just below the Mexican brew, in terms of caloric intake, are three beers: Samual Adams Boston Lager (160 calories, 18 g of carbs and 4.8% alcohol content) and Bass Ale (160 calories, 13 g of carbs, 5.5% alcohol content) and George Killian’s Irish Red (163 calories, 14 g of carbs, 4.9% alcohol content).
Zinczenko’s “worst pick”: Sam Adams Cream Stout beer, which has 190 calories, 24 g of carbs and an alcohol volume of 4.9%.
Better for your waist line are the following two “light beers”: Beck’s Premier Light with 64 calories, 4 g of carbs and 3.8% volume of alcohol and Michelob ULTRA, which has 95 calories, 2.6 carbs and 4.1% volume of alcohol. Amstel Light, which packs 99 calories, 5.5 g of carbs and 3.5% volume of alcohol, is a true alternative to Amstel’s heavyweight Cream Stout.
Guiness Draught may be the surprising low-calorie standby: One bottle has 126 calories, 10 g of carbohydrates and 4% volume of alcohol.
Hard Liquor and Cocktails = Hard to Burn Calories
When it comes to hard liquor, a 1.5-ounce glass of 53-proof Kahlua has 170 calories, which is only 10 calories shy of a whole wheat Krispy Kreme doughnut.
A 1.5-ounce serving of 90-proof Gin has 110 calories, the caloric equivalent of a ½ cup of Zesty Lemon Sorbet from Haagen-Dazs.
A frozen margarita made with 2 ounces of tequila, 4.5 ounces of Jose Cuervo margarita mix, and salt will set you back about 246 calories, the equivalent of a 4-ounce serving of Baskin-Robbins Cherries Jubilee ice cream.
One Pina Colada, made with Malibu rum, pineapple juice and cream, packs about 312 calories, or 32 calories less than the Small Chocolate Sundae sold at the Dairy Queen.
A 12-ounce serving of Rum and Coke will set you back 361 calories, or those packed in Carl’s Jr. Charbroiled BBQ Chicken Sandwich.
The Mudslide, made with vodka, coffee liqueur, Irish cream and vanilla ice cream, is the bomb of all cocktails. It packs 820 calories in a 12-ounce serving, an entire restaurant meal.
For the same calories packed in a Mudslide cocktail you can eat 1 Arby’s Roast Beef and Swiss Market Fresh Sandwich (810 calories); 1 Denny’s Buttermilk Pancake Platter (890 calories); or 2 slices of Domino’s Classic Hand-tossed Pizza (510 calories) and a soda.
By comparison, a 2-ounce serving of Martini, made with Gin and dry Vermouth, has 119 calories; a 2.1-ounce serving of a Manhattan, made with Whiskey, Vermouth and Bitters, has 132 calories. This makes these two “Ms” the low-calorie cocktail drink alternative.
Among Zinczenko’s recommendations for “better cocktail choices” are an 8-ounce Bloody Mary (140 calories; 8 g of carbs; 150 mg sodium) drink and a 6-ounce Screwdriver (130 calories; 13 g of carbs) drink.
A Happy Holiday
So whether you’re struggling with holiday angst or excessive holiday cheer, try going for a walk, a bike ride or any other type of physical activity that will lift your spirits.
Being physically active before or after a meal will not only help burn calories, but is also a great way to deal with holiday stress.
Then get the family and friends together for a great comedy hour with the Griswold’s, the Grinch, or if you prefer a Hallmark classic, the television rebroadcasting of “It’s a Wonderful Life.”
This article was taken from an article in the ACE newsletter.
A study conducted at the Laval University in Sainte-Foy, Quebec, showed that combining high-fat foods such as glazed ham, stuffing and pecan pie with alcoholic drinks causes people to put away many more calories than eating fatty foods with nonalcoholic drinks, or eating low-fat foods with or without alcohol, according to an article that appeared in The New York Times.
“We found that the body does not seem to ‘notice’ the calories from alcohol and compensate by reducing other intake,” reported Dr. Angelo Tremblay, who led the study. “The result is higher caloric intake whether you are eating a high- or low-fat diet.”
Considering that a traditional Christmas dinner can easily add up to more than 1,500 calories—a plate filled with ham, cornbread with butter, a slice of cheesecake, mashed potatoes with gravy, salad with croutons and vinaigrette, and a glass of beer—consuming additional calories from alcohol is likely to put extra pounds on your frame.
This, of course, begs the question whether some alcoholic beverages are more forgiving— at least in terms of their caloric intake— than others.
The general answer: Hard liquor and cocktail drinks tend to have many more calories than a glass of beer or wine, but having one cocktail or multiple drinks can easily add up to a meal.
Eggnog
In the movie Christmas Vacation, Clark Griswold asks his cousin Eddie, who is unemployed and arrived uninvited with his entire family, if he can refill his eggnog. Considering that one cup of eggnog (250 ml) contains 160-290 calories and a shot of spirits adds about another 60 calories, it would serve Clark well to share his spiked eggnog and sorrow.
Wine
Red and white wine have about the same amount of calories, or 121-125 calories per 5-ounce glass. Dessert wines tend to have more calories: A 3.5-ounce glass, for instance, has about 165 calories, according to Eat this, Not That book author David Zinczenko. Add sugar to sparkling wine before final bottling and you get the bubbly we all love during the Holiday season and a few extra calories, or about 163 in a 6.5-ounce flute.
Beer
Among popular non-light beers on the market, a 12-ounce bottle of Corona Extra (148 calories, 14 g of carbs and 4.6% alcohol by volume) is the “lightest” pick.
Ranking just below the Mexican brew, in terms of caloric intake, are three beers: Samual Adams Boston Lager (160 calories, 18 g of carbs and 4.8% alcohol content) and Bass Ale (160 calories, 13 g of carbs, 5.5% alcohol content) and George Killian’s Irish Red (163 calories, 14 g of carbs, 4.9% alcohol content).
Zinczenko’s “worst pick”: Sam Adams Cream Stout beer, which has 190 calories, 24 g of carbs and an alcohol volume of 4.9%.
Better for your waist line are the following two “light beers”: Beck’s Premier Light with 64 calories, 4 g of carbs and 3.8% volume of alcohol and Michelob ULTRA, which has 95 calories, 2.6 carbs and 4.1% volume of alcohol. Amstel Light, which packs 99 calories, 5.5 g of carbs and 3.5% volume of alcohol, is a true alternative to Amstel’s heavyweight Cream Stout.
Guiness Draught may be the surprising low-calorie standby: One bottle has 126 calories, 10 g of carbohydrates and 4% volume of alcohol.
Hard Liquor and Cocktails = Hard to Burn Calories
When it comes to hard liquor, a 1.5-ounce glass of 53-proof Kahlua has 170 calories, which is only 10 calories shy of a whole wheat Krispy Kreme doughnut.
A 1.5-ounce serving of 90-proof Gin has 110 calories, the caloric equivalent of a ½ cup of Zesty Lemon Sorbet from Haagen-Dazs.
A frozen margarita made with 2 ounces of tequila, 4.5 ounces of Jose Cuervo margarita mix, and salt will set you back about 246 calories, the equivalent of a 4-ounce serving of Baskin-Robbins Cherries Jubilee ice cream.
One Pina Colada, made with Malibu rum, pineapple juice and cream, packs about 312 calories, or 32 calories less than the Small Chocolate Sundae sold at the Dairy Queen.
A 12-ounce serving of Rum and Coke will set you back 361 calories, or those packed in Carl’s Jr. Charbroiled BBQ Chicken Sandwich.
The Mudslide, made with vodka, coffee liqueur, Irish cream and vanilla ice cream, is the bomb of all cocktails. It packs 820 calories in a 12-ounce serving, an entire restaurant meal.
For the same calories packed in a Mudslide cocktail you can eat 1 Arby’s Roast Beef and Swiss Market Fresh Sandwich (810 calories); 1 Denny’s Buttermilk Pancake Platter (890 calories); or 2 slices of Domino’s Classic Hand-tossed Pizza (510 calories) and a soda.
By comparison, a 2-ounce serving of Martini, made with Gin and dry Vermouth, has 119 calories; a 2.1-ounce serving of a Manhattan, made with Whiskey, Vermouth and Bitters, has 132 calories. This makes these two “Ms” the low-calorie cocktail drink alternative.
Among Zinczenko’s recommendations for “better cocktail choices” are an 8-ounce Bloody Mary (140 calories; 8 g of carbs; 150 mg sodium) drink and a 6-ounce Screwdriver (130 calories; 13 g of carbs) drink.
A Happy Holiday
So whether you’re struggling with holiday angst or excessive holiday cheer, try going for a walk, a bike ride or any other type of physical activity that will lift your spirits.
Being physically active before or after a meal will not only help burn calories, but is also a great way to deal with holiday stress.
Then get the family and friends together for a great comedy hour with the Griswold’s, the Grinch, or if you prefer a Hallmark classic, the television rebroadcasting of “It’s a Wonderful Life.”
This article was taken from an article in the ACE newsletter.
Tuesday, December 16, 2008
Stability Ball Crunches/Situps
Step 1
Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.
Step 2
Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.
Step 3
Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked towards the neck and focus on pulling the bottom of the chest towards the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.
Step 4
Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the ball in a controlled fashion keeping your feet firmly planted, and your tailbone and low back in contact with the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As your improve your balance skills, increase the balance challenge of this exercise by reducing your base of support by moving your feet together.
Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.
Step 2
Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.
Step 3
Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked towards the neck and focus on pulling the bottom of the chest towards the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.
Step 4
Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the ball in a controlled fashion keeping your feet firmly planted, and your tailbone and low back in contact with the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As your improve your balance skills, increase the balance challenge of this exercise by reducing your base of support by moving your feet together.
Tuesday, December 9, 2008
5 Ways to Improve Your 5K Speed
One of the primary goals among runners is to run faster.
Whether yearning to spend less time running around the block or striving to be the best age-group runner in the area, most who put one foot in front of the other wish they could be a bit quicker. Here is a proven program to improve 5K speed.
Long Run
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.
Walk breaks should be inserted from the beginning of each long run.
The Speed Workout
The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day,due mostly to the fact that your long run is on the weekend.
At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.
For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.
Warm Up
Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.
For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally do 4-8 acceleration gliders... start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.
If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.
Cool Down
After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!
Injury Risk
Whenever you run faster than you've been running, there's an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when this is needed, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair.
It is also important to have enough rest after each workout to allow the muscles, tendons and the rest of your body to rebuild stronger. Most of my runners have improved more quickly on an every-other-day running program than when running more frequently.
Whether yearning to spend less time running around the block or striving to be the best age-group runner in the area, most who put one foot in front of the other wish they could be a bit quicker. Here is a proven program to improve 5K speed.
Long Run
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.
Walk breaks should be inserted from the beginning of each long run.
The Speed Workout
The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day,due mostly to the fact that your long run is on the weekend.
At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.
For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.
Warm Up
Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.
For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally do 4-8 acceleration gliders... start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.
If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.
Cool Down
After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!
Injury Risk
Whenever you run faster than you've been running, there's an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when this is needed, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair.
It is also important to have enough rest after each workout to allow the muscles, tendons and the rest of your body to rebuild stronger. Most of my runners have improved more quickly on an every-other-day running program than when running more frequently.
Tuesday, December 2, 2008
Walking lunge with a twist
First I hope that you all had a great Thanksgiving. My daughter and I had a wonderful time with some friends who opened their home to us and made us feel like family. Great company, lots of fun, and plenty of tasty food. I hope you all had the same.
Now that Christmas is coming, I want to remind and encourage you to continue with your healthy goals and lets take those goals into the New Year. You will be so far ahead of the game...so let's keep the ball rolling with this next exercise move.
Walking Lunge with a Twist
This move targets the core along with the legs and butt! Love it!! You can use a weight plate or a dumbbell in this move.
Grab a 10-25 lb. weight plate or dumbbell and stand with your feet hip-width apart. Position the weight in front of your chest with your elbows bent and hands out in front of you. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right. Twist back to center and step back to start, then repeat, stepping with the left leg and twisting to the left. Twist back to center and step back to start. That is one rep. Do 8-12 reps.
Perfect Form: Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist. Do the exercise in a nice, controlled, and slow motion. No quick and jerking movements.
"It is easy to be brave from a safe distance." -Aesop
Now that Christmas is coming, I want to remind and encourage you to continue with your healthy goals and lets take those goals into the New Year. You will be so far ahead of the game...so let's keep the ball rolling with this next exercise move.
Walking Lunge with a Twist
This move targets the core along with the legs and butt! Love it!! You can use a weight plate or a dumbbell in this move.
Grab a 10-25 lb. weight plate or dumbbell and stand with your feet hip-width apart. Position the weight in front of your chest with your elbows bent and hands out in front of you. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right. Twist back to center and step back to start, then repeat, stepping with the left leg and twisting to the left. Twist back to center and step back to start. That is one rep. Do 8-12 reps.
Perfect Form: Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist. Do the exercise in a nice, controlled, and slow motion. No quick and jerking movements.
"It is easy to be brave from a safe distance." -Aesop
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