Go Ballistic!

Ballistic, high intensity movements are an awesome addition to any workout.  They’re sometimes tough to push through, but they’re worth the effort.

High intensity training has plenty of press coverage so you can find lists of benefits all over the place, as well as solidly backed articles. . .

For the naysayers, I’d encourage giving it a go for a time and you will notice many of the purported benefits yourself, nevermind what others are saying.

That said, it isn’t something you need – nor should – do every workout.  The body gets pushed quite a bit during HIIT, so it’s important to also take a rest.  Two to three times a week is generally the recommendation (though don’t take it from me directly, as I’m not a doc myself.)

I personally love adding it in here or there.  Some of my favorite non-equipment HIIT exercises include:

  • Active Skater Lunges
  • Jump Squats
  • Sit-thrus
  • Bench Hops

I find that these jazz me just a bit more than steady state cardio, and are a great addition to my regular weight lifting routine.  HIIT exercises give me (and my metabolism) a nice boost, help me be as efficient as I can be with my workouts, as well as increase my endurance for Martial Arts.

If you haven’t tried HIIT before, start slow – try some jumping jacks, jump rope, or jogging in place to start. You don’t have to make it impossible (which honestly will only make you jump ship that much quicker!)  

It’s okay to take your time building up! HIIT is an awesome “bang for your buck” approach to fitness – the benefits are not only ones you’ll feel, but ones you will see.

Keep up the awesome work!

Nutrition Humor – Refund!

I’d like to appeal to the “powers that be,” whomsoever you are, that this be instated forthwith.  I, for one, am all in favor in spite of the “yeah, you wish it!”s out there.  Listen, magic happens every day. . .

“Yes, thank you.  I’d like a refund on that milkshake?  It just wasn’t as creamy, malted, or chocolate-y as I (an my stomach) anticipated.  Awesome, thanks!  800 calories for something else! 😀 “

Vending Machine Update – Nutritional Stats and Calorie Counts

I’m not going to lie, I’m super happy about this…

Beginning May 5th, vending machines that are not currently posting calorie counts are going to have to display those numbers.  I’m not sure if the average person cares enough about the statistics, but perhaps it will encourage folks to be more mindful about their choices – for themselves, and their families.  A bag of M&Ms once in a blue moon won’t really hurt anyone.  But give that to your child any time you see a vending machine, and it’s going to be a serious problem.

According to Fda.gov, there are a few changes in play – for example, chain restaurants (20 or more locations nationwide) will also have to comply with posting caloric stats on their menus and menu boards.

Do I count calories?  Absolutely NOT.  Having been through two very severe eating disorders (anorexia and exercise bulimia), its dangerous territory for me to monitor myself on that micro level.  That said, I take note just enough to make healthy choices.  

After having scrutinized labels and stats to the hilt, I know probably more than I should! The benefit, though, is that I have a good sense of what an appropriate “bang for the buck” is, calorically speaking, with respect to my dietary needs.  I don’t base my needs on a number, but rather I feel out how I’m doing weight wise based on what I DO eat.  If I feel I’m seeing a little bit of weight stick to me, or my usual clothing isn’t fitting properly, I make sure I address it.  If I get too lean (that’s not really a problem), or I work out extra hard (that DOES happen!) I make sure to have more.  Typically I don’t fluctuate too much, but I also know that SOME fluctuation is totally normal – it may, in fact, just be water weight or water retention.  I’ve learned to go easy in that department and expect the tiny ups and downs, as we all should.

My personal nutritional choices are designed to maintain what I have – to fuel and support my muscle, to keep me healthy, and at a healthy – and MANAGEABLE – weight for myself.  The second we get unrealistic, that’s the second we lose the battle.

So having these statistics more available – and visible – when we need a snack in a pinch, is a wonderful thing.  I wouldn’t want to tally ad infinitum (personal choice, again based on my background) but I DO like to have a sense of the nutritional profiles of the vending machine selections – in this way I can make the best choices possible based on my goals.  Hopefully this will encourage others to choose cleaner options as well – the fuel we take it does make a difference, especially the kind we choose consistently. 

 

McCormick Spices Up Breakfast

I’m so happy to see this!  I don’t deviate a whole ton in my nutrition – I can’t say I get bored, thankfully, but having a variety of spices really helps me avoid that trap to begin with.  I typically use whatever savory seasoning I feel like in the morning, and generally prefer that to sweet.  That said, it is always nice to have more…and new…options!

Enter McCormick’s “Good Morning” breakfast enhancers! These newbies focus specifically on breakfast and are designed to add a flavor boost to your yogurt, oatmeal, smoothies, slow-cooker breakfasts…or whatever else you might desire.  

I personally LOVE spice blends and dry seasonings because they tend to be a lot less caloric, giving me the opportunity to eat more of the protein, for example, instead of bulking up on empty condiment calories and less food.

Even more exciting…there are purportedly 18 items in the lineup, scheduled to hit stores later this year.  BOOM!

 

 

 

Updated Nutritional Labels

This article from Hungry Girl regarding updates to nutritional labels just came my way, and I actually saw the revamped format yesterday on hummus…with a much larger-than-normal, bold-faced font for the caloric numbers.

fda.gov image

I don’t count my calories, let me be clear – for me, that’s a surefire way to get into trouble.  Having had eating disorders once, I have the propensity to micromanage to the hilt when it comes to food.  Nowadays I take the much healthier approach of NOT counting or keeping track.  I DO, however, take note of the nutritional statistics – eating highly caloric foods, even healthy ones (think: avacado, nuts, salmon etc…) can add up on me quickly. So I appreciated being able to see the numbers more clearly without having to search.  

fda.gov image

The other cool thing about the change is that the serving sizes are being updated to a “more realistic” amount, AND the FULL amount (what’s in the package or container) will be listed. Portions can make a massive difference!

fda.gov image

The other major change will be that the added sugar will be more clear – sugar is bad news, period, and too much can cause a whole host of health problems you definitely don’t want. Yay for being able to seeing those details more vividly – the more educated we all can be, the more healthy also!

Krave Bars

I was pretty psyched to see these new Krave Bars – they are available in-store and online, and come from a popular jerky snack brand, Krave. 

When trying to stay clean on trips, it’s always a struggle to find non-refrigerated protein options.  It isn’t at all impossible, mind you, it just requires forethought.  The great thing about these bars is that they offer savory flavors, and a dose of protein for minimal calories minus the need to have a cooler.

Stats range from:

  • 1 bar: 110 – 120 calories
  • 1.5 – 4g total fat (0 – 1.5g sat fat)
  • 240 – 290mg sodium
  • 12 – 13g carbs
  • 0 – 1g fiber
  • 6 – 11g sugars
  • 8 – 10g protein

There is a bit of sugar in there, so keep that in mind if you need to steer clear.  That said, sometimes a snack like this is better than wheat you’ll find at rest stops!  It’s also smart to have healthy snacks on hand so you don’t end up going hungry, and eating more than you’d like to later.

For those of you who don’t do red meat, the turkey one sounds pretty delicious, and very Thanksgiving-ish. 🙂 

The other thing?  There isn’t much IN these, which is always nice. AND…you can pronounce all the ingredients.  Refreshing!

  • Turkey, Cranberries, Quinoa Flour, Candied Orange Peel, Granulated Sugar, Sea Salt. 
  • Contains 2% or less of the Following: Thyme, Sage, Granulated Garlic, Onion Powder, Lemon Juice Concentrate, Black Pepper, Celery Powder. 

Portion Control 101, by Mackenzie Arrington For Jiu-Jitsu Magazine

This article about portions – Portion Control 101 – came my way recently via Jiu-Jitsu Magazine.  

Jiujitsu Magazine

Jiu-jitsu Magazine

If you google “portion control” you will be bombarded with enough articles and charts to sink a ship – but amidst the plethora, they generally share similar advice. Phew.

(As a note, you might also be bombarded with innumerable photos of Professor Snape – The seemingly insignificant “r” in portions makes potions so close in the eyes of Google that you may as well be in the Harry Potter fan club.  Nutrition, magic.  Eating, dragons… I dunno…)
Learningzone Express

Learningzone Express

Portions are a tricky thing for me – I can definitely eat a lot more than I do, and have to make a concerted effort NOT to go overboard.  As a kid, my level of activity was so high that I needed to eat more than I did.  Nowadays maintenance requires mindfulness, and a good deal less where volume is concerned.  When I falter, I see the difference fast.

Everyone is different so each person will have his or her own needs and requirements when it comes to how much they need to take in on a daily basis. No need – EVER – to compare.

One of my personal problems is being bored or – just-because-for-no-good-reason – feeling like I need to chomp on something (even when my stomach is fine!) I can’t say chewing gum is the best habit either but…better that (in my case) than eating more calories than I need.  

Anyway. . .the article talks about using one’s own hand as a guide – it’s a useful tool, and one you never leave home without. Jiu-Jitsu practitioners are notorious for monitoring their diets – the Gracie family, for one is HUGE on nutrition.  In fact, they have their own diet and they unapologetically recommend their students abide by it.  

At the end of the day what works best for you to reach your goals may well be different than someone else, or that new and special “diet” (fad, doctor-recommended, whatever!)  That’s OKAY! 

What can help all of us is portions – minding the amount of food we take can be a massive help in obtaining results, regardless of what macronutrients our body needs, or in what quantity.  

I know I need to allow myself to feel full sometimes, for example.  Taking a drink of water and waiting a few minutes helps deter me when I feel extra ravenous.  If I’m still starving in a half hour, maybe I do need a little more protein – but better than having far too much in a sitting without really needing it.