Retail Therapy: Could also be a workout motivator

Hola!

Today I went to a Running Store because my running sneakers have seen their last day and I'm about to run my second half marathon in about a week and a half. The Queens Half Marathon....at the end of the July is my next challenge (and why did I decide to run a half marathon in the grueling July heat?).

Anyways, this trip to the store was great. The customer service was awesome and I was able to experience a better way to purchase running sneakers....which is...Go to a store that actually knows about running, sneakers, and how to fit someone for a new pair of sneakers. Yes, I could have easily just gone to any sporting goods store, but would I have ended up with a sneaker that is perfect for MY FOOT and the WAY I HIT THE GROUND.

That's exactly what the guys did at this store. They videotaped me running on a treadmill using the shoe I had told them I have been wearing (yep, they even asked what shoe I typically wear and why). I was able to watch the video with the salesperson and then we picked out a few pairs that would meet my running needs.

I have to say, all of the sneakers were AWESOME. I tried on Brooks, Sauconys, Nike, Asics, etc. After I tried each shoe on, the salesperson asked if I wanted to test them out on the treadmill, but I decided to just run around the store...but it was great to have a guy with me the whole time asking questions, having me test them out, in order to truly find the shoe that is meant for my foot, the way I run, and my goals.

Tomorrow I can't wait to get up and go for a run in the morning. I'm pumped! So this retail therapy works double duty as a run motivator for me. Since I've been diagnosed with Crohn's disease and anemia, I've had a hard time running/exercising in general due to a severe lack of energy. SO needless to say, a new pair of running shoes will definitely help me mentally and physically get through the last stage of this training program.

Half Marathon...HERE I COME! :)

So next time you go get a new pair of sneakers...go to a place that will get to know you, your foot, and your goals!

Caitlin

Hot topic: Protein and Building Muscle

This topic came up in conversation today and I figured I'd write a short post about it...since a) it's such a popular topic and b)because most people have no idea what they are doing in terms of protein intake and building muscle. Just being honest.

Okay. Protein. What does it do in the body? Well, protein make up enzymes (very important), they are involved in the contraction of muscle fibers (for all you meat heads) and they help to repair and maintain our bodies, and they are involved in the majority of the functions of each cell in your body (woah...I guess they are suger important).

SO let's talk numbers. The majority of healthy individuals require 0.8 grams of protein per KILOGRAM of body weight. FOR example, if you weight 180 lbs....180lbs divided by 2.2= 81.8 kilograms. 81.8kg multipled by 0.8 grams of protein per kg= about 65.5 grams of protein. That is the estimated amount required for a 180 lb person. What does 65 grams of protein look like you ask? Well, one greek yogurt is about 15 grams of protein. One egg has about 9 grams of protein. Meat depends on the amount and type but let's say a serving (4-5oz) of meat is about 20 grams. You do the math, it's not that hard to get the recommended amount since Americans typically eat a lot of meat.

Even if you are lifting weights, your body still does a pretty good job at only needing that 0.8 grams per kilogram. If you are a professional body builder, you may require up to 1.0-1.2 grams per kilogram....but that's for hardcore body builders. NOT a typical meat head in the gym. AND just for the record, I have nothing against meat heads...but I use the term in a sarcastic and playful manner. :) promise.

SO let's talk about another aspect of all of this. IF you take in MORE protein than you need, it places an added stress on your kidneys. Not going into all of the reasons why this is happening, but you can message me if you are really interested. LONG STORY SHORT, you do not want to add stress on your kidneys. They are your whole bodies filtering system and trust me, you don't want your kidneys to be stressed out or pissed off.

Additionally, if you just consume a bunch of protein and you don't really lift weights, you are not going to add muscle. You will add more body fat. SO if you are going to be ingesting a multitude of protein shakes and not lift much of anything, you are going to end up adding body fat and wasting a bunch of money.

In my opinion, I'm not so sure that protein shakes are necessary in order to gain muscle mass. If you eat enough calories, protein, fat, and carbohydrates in the form of food, and you are lifting according to a hypertrophy exercise program, you'll be all set. There are plenty of people who gain muscle mass without the use of protein shakes. HOWEVER, if that's your cup of tea, go for it! I'm not knocking it, I just don't see that it is necessary. That's all.

Alright, hope this helps any of you who are trying to add muscle or just aren't seeing the results you'd like. OR just someone who's interested in protein/muscle mass.

Hope all is well!


Caitlin

Move as much as you can

Here's a Challenge....

Move your body as much as you can throughout the day.

Sounds lame, I know, but in reality, that's one of our biggest issues now a days. We just aren't moving our bodies enough. The majority of us sit in cars, busses, subways, trains, etc. in order to get to work and then we end up sitting all day at work (9-13 hours a day of pure sitting).

Being sedentary is no bueno (no good). We all know this, but then we tell ourselves that if we go to the gym 1 hour a day (or so) that we've moved our bodies enough. WRONG! That really means about only 1 hour out of the 24 in a day we are moving.

Now having said that, it is great if you are spending an hour at the gym each day...but the truth is, the majority of us DO NOT get that hour of exercise a day. The majority of us are barely getting the recommended minimum of 30 min of moderate to vigorous exercise each day. Either way, it's usually not enough.

It's simply not enough. Doing that amount of exercise a day brings us back up to baseline...where "normal" health status is considered. BUT do we want to be at a normal health status? OR do we instead want to be at a OPTIMAL health status?

In order to maintain OPTIMAL health status we need to move MORE. Here are some ways we can move our bodies more:

1. Wear a pedometer. Get at least 10,000 steps in a day. TRUST ME, it's not easy. BUT it's so worth it. Walk as much as you can. French people aren't crazy gym bunnies...but they are slender. WHY? Because they walk everywhere and move their bodies naturally and consistently throughout the day. I think they are on to something...

2. Move your legs as much as possible. Sitting in a chair at work? March with your legs...no one has to know. Nervous wreck? Great, use that energy and do that bounce your leg thing at your desk.

3. Everyone says it but not many are doing it...when you are at your office or whatever, WALK to your co-workers desk if you can and have a conversation with them face to face instead of emailing or calling.

4. Set a kitchen timer or put into your calendar a "Get up and move" break every 90 minutes at work. TRUST ME, no one will miss you for a couple minutes. Go to the bathroom...walk to get water...whatever you need to do in order to get that break in.

5. Lunch break at work- go for a walk. Find someone who has the same goals as you and go for a walk with them. Take half of your lunch break and turn it into a walk. Use the other half to eat. (By the way I recommend you take the first half of your lunch break as the walk and the second as you meal time...people find excuses to not walk after they eat).

6. When you are at your house, apartment, etc...move as much as you can. Watching TV? You don't need to sit to do that...you can be watching TV while walking around or folding laundry or march in place. Seriously, every step counts. Talking on the phone with a family member or friend? Pace around during the conversation. Sitting isn't necessary the majority of the time.

7. PARK YOUR CAR FAR FAR AWAY. Plus, that means less dents in your car, as my parents would say. There is no need to get the first spot after the handicap ones. That is pure laziness. It will take you an extra minute to get to the store if you park FAR FAR AWAY. And you can't tell me you don't have an extra MINUTE. Every little bit adds up.

8. When you get home from work, resist the urge to SIT down. Find something to do...something active and productive. Like to knit or sew or crochet or read? AWESOME! DO IT STANDING UP and move your legs. Been meaning to organize the closet? GREAT! Do it. Be on your feet. Move AROUND. GO FOR A WALK...bring the dog, cat, goldfish, family member, friend, significant other, etc WITH YOU. Make it a habit. Even if its 5-10 minutes...its something.

9. Going out with your friends to drink on a Friday/Saturday night? Great, go dance before/during/after. Or play pool or ride a bull.

10. Find a hobby that is active and makes you move more. It doesn't matter if it's a dance class like Zumba, fly-fishing, going to the gym, sight seeing, crocodile hunting, gardening, doing cartwheels,etc...JUST FIND SOMETHING YOU LOVE AND IF IT'S NOT ACTIVE...find a way to make it more active.

I know this sounds redundent and a little like "I've heard these a thousand times already Caitlin" but honestly, you've heard it a thousand times because it is the key to burning more calories. The more you do the more calories you burn the more fat you burn the better you feel. And who doesn't want to feel better?

SO GET MOVING. And have fun with it. If it's not fun, then you need to find something that is.

It's going to take a little creativity on your part, but I think using your brain is a GOOD THING. :)

Have a healthy and happy day all!

Caitlin

The NEW *MYPLATE*

The NEW *MYPLATE*

Hey Everyone! :) I hope you all are enjoying the beautiful summer we've had so far...a little on the hot side but it could be worse of course!

I wanted to talk a little bit about a new concept the USDA has set forth. This new concept is, in my opinion, an EXCELLENT way to really put into perspective what healthy eating LOOKS like. Yes of course we've all heard we need to eat more fruits and vegetables, whole grains, lean proteins and beans/nuts, and low-fat/fat free dairy products...but what does that mean to us on a meal to meal basis? How can I make sure I am eating a balanced, healthy, and wholesome meal that includes enough but not too much of the vitamins, minerals, carbs, proteins, fats, fiber, etc?

Well look no further...

WELCOME THE MYPLATE! aka the plate method. This method has been used for years by Dietitians and other health professionals to make healthy eating simple and to be able to use it on a meal to meal basis. No more counting how many servings of fruits and vegetables you've had or carbs for that matter. Just use the My Plate and you're all set.

Okay, so you're now wondering...what the heck is MyPlate?

It's a symbol that has replaced the MyPyramid...which we all hopefully remember from way back in elementary school. The MyPyramid is GONE and has been replaced by a new and improved and in my opinion, a much better symbol and visual for the representation of what a healthy meal looks like.

The best part is that you can use this as a template and then make it your own! We are no longer counting servings of fruits and vegetables or grams of protein or anything of that nature!

Take a look at the MyPlate picture on the top of this post. Here we are looking at a 9" plate I believe...which is SMALLER than your plates at home...most likely.

You can use this template for each meal...breakfast, lunch, and dinner. The plate shows you a balanced meal. FINALLY, WE HAVE AN ANSWER TO A BALANCED MEAL!!! YAYY!!!!

Okay, so let's look at the MyPlate in terms of the components because it looks self explanatory but there are a few loop holes in the system.

1. 
   
   Fruits- about 1/4 of your plate should be fruits...at all meals.


2. 
   
   Vegetables- about 1/4-1/2 your plate should be NON-STARCHY vegetables. This includes any vegetables EXCEPT: BEANS, LENTILS, CORN, POTATOES (sweet potatoes and all other potatoes), and WINTER SQUASHES. Those are considered starchy vegetables and according to their properties they are actually considered carbohydrates/grains in the MyPlate. *Note: If you'd rather consume half of your plate vegetables at a meal, that's fine, you can use your fruit section and fill it with vegetables.


3. 
   
   Grains: 1/4 of your plate should be filled with whole grains. Whole wheat bread (about 2 slices), whole grain pancakes, brown rice, oatmeal, quinoa, whole wheat/grain pasta, potatoes, corn, winter squashes, lentils, beans, etc. All considered part of the grain family.


4. 
   
   Protein- 1/4 of your plate should be filled with lean protein rich foods such as: lean meats, poultry, fish, beans (if you are a vegetarian), eggs, nuts,greek yogurt (it is high in protein compared to regular yogurt), edamame, etc.

5. Dairy- a side of dairy at each meal...could also be a soy or rice or almond like product if you are allergic to dairy or have lactose intolerance or just prefer an alternate source. This includes yogurt, milk, low-fat/fat-free cheese, etc.

That's the break down of the MyPlate. Simple to use at each meal. Use it as a picture when you are putting together a meal. It is also helpful if you use it as a checklist...ask yourself...is half o my plate full with fruits and veggies? Did I include a protein source? Where's my dairy or dairy substitute? Am I including 1-3 servings of grains(depending on your gender and your activity level your recommended intake varies)? Those are the questions you should be asking yourself.

You won't need to worry about having enough of this vitamin or that mineral if you are using this method. Make sure you are however varying what you put on your plate! That's the fun part though...making your plate fit to what you like to eat. No one is saying you have to eat broccoli if you don't like broccoli...no one is telling you WHAT to eat...YOU decide that!

SO I am going to leave you with this information...however, if you'd like more information on MyPlate please visit http://www.choosemyplate.gov . It is full of great and helpful information. OR you can comment on the post and ask a question or provide a comment right onto this post. OR feel free to email me at cait.croteau@gmail.com .

Print this post out and you can use it whenever you are preparing a meal! Or just print out the MyPlate symbol and get started! I'd love to hear how applying this method helps any of you get to your health goals...so please comment!!

I challenge you to use MyPlate for one meal today.

Have a healthy day everybody!

-Caitlin