I confess that being spontaneous is a difficult one for me.I am definitely a plan and prep girl when it comes to almost everything about Darla.I have always done better with structure and a guide to get me from start to finish.Where this has served me best is in my meal planning and exercise. I am not one of those who open the door to the refrigerator puzzled by what to eat, looking for something and finding nothing. I think that would drive me crazy, and talk about wasting energy by leaving the frig open…YIKES. I have dedicated one day out of my weekend and sometimes during the week, to plan and prep my meals.This not only ensures that I eat healthy, but saves me lots of money, time and stress, especially when time is limited during the busy work week.
I have two crock pots that are in constant use and filled with boneless/skinless
chicken breast, brown rice, quinoa, and steel cut oats at any given time.Having crock pot chicken ready to eat is fabulous and I use it for so many things: chicken rice bowls, wraps, tacos, and even by itself with a side of chopped veggies or fruit.I am not kidding when I say that it takes about 10 minutes to throw the chicken in the crock with my spices and on with my day.
I also plan my workouts and just as I create a program for my clients, I plan for me.Not doing so would be like getting ready for a test without studying.Having a plan, writing it down, and following through makes for a successful, challenging workout catered to what I can do and accomplishing that goal in the time allotted and at least 5 days per week.I am able to look back on my workouts and know from one day to the next what muscle group I will work, avoiding any sore areas of course.Having a plan and prepping for it during my fitness routine creates an even flow, eliminates any guessing, and allows me to be very efficient and effective of my time and body.
The planning and prepping is really not difficult, and actually very simple as a
healthy LIFESTYLE.I would feel weird if I did not have my healthy food in the refrigerator ready to go, or my exercise program in front of me as my accountability guide to an effective workout.This is the secret that is really not a secret to living a healthy life and maintaining a healthy body. What it comes down to is caring enough about ME to make my health a priority and I have done so through the planning and prepping process.My hubby and I eat most of our meals at home and rarely eat out and we do not consider this a wrench in our life, but we welcome creating and eating healthy foods, and more than that, enjoy how it makes us feel.The beautiful part about eating healthy is even if the exercise lacks during the week, I am still maintaining a healthy body through my planned meals.Many studies show that vigorous exercise 3 times per week accompanied by healthy nutrition will maintain a healthy body, which is why the nutrition is so vital to keep up.Imagine, not working as hard in the gym by maintaining healthy food intake…sounds GREAT to me.
IN YOUR FACE MOTIVATION
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Stay Healthy~ Darla
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Thanks for stopping by my Blogand I hope you enjoyed the content. Let me know by leaving a comment, a LIKE, or whatever you are inspired to do. I look forward to responding, and if you have not become a follower yet, I would love to see your face on my friends list.
Non-shivering thermogenesis is the process by which the body generates extra heat without shivering. Shivering is a way for the body to use muscular contractions to generate heat, but non-shivering thermogenesis uses a completely different mechanism to accomplish the same goal: a specialized fat-burning tissue called brown fat. Brown fat is brown rather than white because it's packed with mitochondria, the power plants of the cell. Under cold conditions, these mitochondria are activated, using a specialized molecular mechanism called uncoupling* to generate heat.
The mechanism of brown fat activation has been worked out fairly well in rodents, which rely heavily on non-shivering thermogenesis due to their small body size. Specialized areas of the hypothalamus in the brain sense body temperature (through sensors in the brain and body), body energy status (by measuring leptin and satiety signals), stress level, and probably other factors, and integrate this information to set brown fat activity. The hypothalamus does this by acting through the sympathetic nervous system, which heavily innervates brown fat. As an aside, this process works basically the same in humans, as far as we currently know. Those who claim that rodent models are irrelevant to humans are completely full of hot air**, as the high degree of conservation of the hypothalamus over 75 million years of evolution demonstrates.
Two new studies concurrently published in the Journal of Clinical Investigation last week demonstrate what I've suspected for a long time: brown fat can be 'trained' by cold exposure to be more active, and its activation by cold can reduce body fatness.
One of my main gardening goals has been to harvest more of something than I can eat, despite my limited gardening space here in the Emerald City. I want the feeling of abundance that comes with having to preserve and give away food because I can't eat it all.
Enter zucchini. My grandfather used to say that in New Jersey in summertime, you'd have to keep your car doors locked, otherwise the car would be full of zucchini the next time you got in! In mid-May, I planted two starts from my local grocery store labeled "green zucchini", with no further information. I put them in a bed that used to be a pile of composted horse manure, and that I had also cover cropped, mulched, fertilized, and loosened deeply with my broadfork. They look pleased.
Genetics Loads the Gun, Environment Pulls the Trigger
Thanks to a WHS reader* for reminding me of the above quote by Dr. Francis Collins, director of the US National Institutes of Health**. This is a concept that helps reconcile the following two seemingly contradictory observations:
Roughly 70 percent of obesity risk is genetically inherited, leaving only 30 percent of risk to environmental factors such as diet and lifestyle.
Diet and lifestyle have a large impact on obesity risk. The prevalence of obesity has tripled in the last 30 years, and the prevalence of extreme obesity has increased by almost 10-fold. This is presumably not enough time for genetic changes to account for it.
For those who are interested in natural movement training, this summer my friend Rafe Kelley will be hosting an interesting three-day event near Bellingham, WA called "Return to the Source". Rafe is skilled in a variety of movement disciplines and is the co-founder of the Seattle parkour gym Parkour Visions. Parkour is a very fun sport that hones our natural ability to skillfully navigate physical obstacles, but it's usually done in an urban context.
The camp will take place from August 23-25. Here's a description from the Parkour Visions site:
"This summer, return to the source of human movement with Parkour Visions as we explore the natural environment in and around Bellingham, WA. Rafe Kelley will introduce you to the benefits of training and playing in nature. You will learn how to adapt your technique and movement to moving effectively through woods, over rocks, and in trees during this unique, 3-day experience."
Watch this video if you want to see what you're in for.
Knowing Rafe, it will be fun and productive. You can sign up through this page.
NNPHI call for proposals The National Network of Public Health Institutes has announced a call for proposals. It will award grants to up to two public health institute members to conduct health impact assessments, or HIAs. The support will include training, technical assistance, and travel to the national HIA meeting. NNPHI members who have completed at least one HIA are eligible.
Wednesday, July 10, 1 p.m. EDT—Information session. Please register.
Thursday, July 25—Proposals due to NNPHI.
NACCHO request for applications - Mentors and mentees
The National Association of County and City Health Officials is working to increase the use of HIAs among local health departments by providing peer-to-peer assistance and intensive technical support through a mentorship program. NACCHO is seeking applicants for:
Mentors experienced in conducting HIAs. Those selected will receive stipends for their time.
Mentees new to the HIA process. Those selected will receive assistance and technical support.
Mentors and mentees will be paired according to technical assistance needs. All interested and eligible local health departments and individuals are encouraged to apply. To read the request for applications, please visit http://www.naccho.org/topics/environmental/landuseplanning/index.cfm.
Key Dates
Tuesday, July 16, noon EDT—Information session. Please register.
Friday, Aug. 9, 8 p.m. EDT—Mentor applications due.
Friday, Aug. 16, 8 p.m. EDT—Mentee applications due.
I am excited to announce my first giveaway and of course all in fitness fun...YEAH! I have always been a clip the hair back girl forever until my friends at a Girl and Her Band got in touch to try their product. I am sporting the Forever In Blue Jeans band and I will share...I AM CONVERTED TO A BAND GIRL! I was able to wear the band the whole day without it slipping out of place during my workout and throughout the rest of my evening...I had to give it the full go. Anyway, after wearing it and being happy to have a band that sticks, is comfortable, and keeps my hair back without having to wear a clip and spray, I was happy to want to share it with you. So, I am offering a GIVEAWAY for a HEADBAND of YOUR CHOICE and BIG thanks to my new fab friends at a Girl and Her Band for the opportunity. Now to get to the GIVEAWAY RULES:
3. Leave a comment on THIS BLOG POST sharingthe most awesome place you plan to sport your new Head Band.
4. Winner will be randomly selected and chosen on July 17th by noon!
5. All entries MUST be submitted by Tuesday, July 16th at midnight in order to be counted.
6. Winner will receive a Girl and Her Band Headband of your choice.
Optional rule: wear your new headband with a smile and let everyone know that you plan to live a Stay Healthy LIFESTYLE! Well...I want YOU to enjoy that healthy lifestyle at the very least :)
Have fun and I look forward to selecting a WINNER next week. Good luck and Stay Healthy! Darla
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding!
Stay Healthy~ Darla
- See more at: http://stayhealthyfitness.blogspot.com/#sthash.RA7566LU.dpuf
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding!
Stay Healthy~ Darla
- See more at: http://stayhealthyfitness.blogspot.com/#sthash.RA7566LU.dpuf
Do you ever find yourself getting caught up in over-thinking healthy and what it takes to live healthy?In my journey of living a healthy lifestyle, I have found that over-thinking can lead to feelings of inadequacy of not doing things right, and getting so overwhelmed that it turns into something that is not enjoyed.Living a healthy lifestyle should be about simplicity, enjoyment, fun, balance, and all those fabulous things in life that make life worth the ride.
I come from a background of extreme athlete, competition, and counting every
Getting Back to Healthy
gram of protein, carbohydrate and fat I put in my face, in addition to the supplements taken at spaced out intervals throughout my day, and the intense workouts all tucked neatly into my very organized trainer binder.Whew…I think about that now and remember how strict, stressed, and really undernourished I was during that time.My body fat was not at a healthy level for a woman, I was not having a cycle and my hormones where so out of whack that it took months for my body to get back on track when I made the decision to discontinue treating my body that way.Now…am I saying that competing is a bad thing…NO…I am not saying that and I applaud everyone’s goals for health and fitness, but what I am sharing is that it did not work for me for an extended period of time.Further, this was not a life-long sustainable way of health for my body, mind and spirit.I just wanted to make that clear before any backlash hit my page.What I am sharing about this time in my life is that I did over-think health, but I was not really thinking about health per se as my goals were to look a certain way and not considering feeling a certain way.Fast forward to many healthy years later…
I do not over-think my healthy lifestyle and teach quality over quantity, simplicity over difficult, and enjoyment over feeling overwhelmed.I designed a very easy nutrition guide for my clients that I use myself and have received rave reviews, as well as fabulous results that are life-time maintainable. I never want healthy to feel like a burden to me or my clients. I do believe in a health plan and structure when it comes to food prep and having food ready to go for the week, but that is the only effort required for a healthy lifestyle, alongside a consistent exercise program. I put in the time to cook my food and enjoy what I cook.I no longer count calories, keep a journal, although this can be helpful when first beginning a program, and simply eat healthy food throughout my day without calorie restriction….AMEN. I believe in keeping food to their simplest form and eating it raw or close to raw if possible, and I am talking mostly about my fruits and vegetables here.Of course, I crock pot chicken like no other, boil a boat load of organic eggs, crock pot large amounts of brown rice and steal cut oats every week.This has become my habit or healthy eating life and feels as natural as breathing to me now.I will also share that I do splurge in moderation, although I prefer to cook/bake my splurges because to me there is nothing better than a home-made cookie, pie, or brownie warm from the oven.Also, I do not like how overly sweet, salted or incorrect fat saturated purchased desserts can be and prefer to control that part of my splurge intake.So, the point I am driving home about my nutrition and how I think about it…is that I DON’T OVERTHINK IT…I eat to live and keep all kinds of healthy REAL food in my refrigerator and pantry and ENJOY my food.I realize that my body needs all kinds of fabulous nutrients and I have no worry about eating anything healthy that will fuel my body in a great way.If it is healthy, I eat it…that is how simple I keep it.
Turning to my fitness program or exercise, I have come full circle with that as well.I used to keep a journal years ago of my programs, weights that I lifted, gains, reps, intensity, duration, type, frequency, rest periods…OH MY.Again, I am not insisting that doing this for anyone else is a bad thing, but for me, it became mechanical and going through the power intense motions of pushing my body to the limits without regard for ME.This was years ago, and I now treat my body with more TLC and exercise to maintain a healthy body…that is now my goal.The journey with my exercise has taken on a whole new meaning as I dedicate my programs to taking the BEST care of my body with the limitations that I have and do what works well for my body without aggravation, or flaring this or that up.I no longer keep a journal but now enjoy workouts that I feel like doing on a specific day, and avoiding sore muscle areas, along with listening to my body if it needs a rest…I rest.The body needs to move for health and my focus is to move my body for health, to maintain the muscle that I do have, stretch to ensure range of motion through my joints, and perform cardio enough to work my aerobic system.I really enjoy my workouts and keep them fresh all the time with lots of variety…today was taking my puppy for a long walk/jog and utilizing park benches for step ups and squats along the way.I go with what works, I do what it fun and don’t over-think it.If I perform 15 squats instead of 20…so what…it is better than no squats.That is what I am talking about…doing the BEST I can with what I have and enjoying the journey.
I can say that not over-thinking healthy has provided a much healthier and
happier lifestyle for me.I believe if healthy feels like a burden, something is not being done right.The beautiful thing about living a healthy lifestyle the right way and not over-thinking it, is that it does feel good, makes my body feel strong, provides a confidence and happiness that is awesome, and overall allows me to be my BEST healthy ME.Wow…what a journey and I like it!
IN YOUR FACE MOTIVATION
Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list. If you are inspired, LIKE my entry, leave a comment and I look forward to responding!
Stay Healthy~ Darla
Receive My Stay Healthy Nutrition Guide as a Free Gift and Thank you when you donate to Stay Healthy Fitness...
The study of obesity genetics dates back more than half a century. In 1949, researchers at the Jackson Laboratories identified a remarkably fat mouse, which they determined carried a spontaneous mutation in an unidentified gene. They named this the "obese" (ob/ob) mouse. Over the next few decades, researchers identified several other genetically obese mice with spontaneous mutations, including diabetic (db/db) mice, "agouti" (Avy) mice, and "Zucker" (fa/fa) rats.
At the time of discovery, no one knew where the mutations resided in the genome. All they knew is that the mutations were in single genes, and they resulted in extreme obesity. Researchers recognized this as a huge opportunity to learn something important about the regulation of body fatness in an unbiased way. Unbiased because these mutations could be identified with no prior knowledge about their function, therefore the investigators' pre-existing beliefs about the mechanisms of body fat regulation could have no impact on what they learned. Many different research groups tried to pin down the underlying source of dysfunction: some thought it was elevated insulin and changes in adipose tissue metabolism, others thought it was elevated cortisol, and a variety of other hypotheses.
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