Company

address 47995 Michael Highway

Phone #:339-742-4915x977

@mail:info@doxycycline-generic.com





After listening to me rant about my marathon training for the past four months, it is officially over. Unfortunately my strenuous training schedule and careful diet plan was not enough. I felt absolutely awful after mile 4 (which means 22. 2 miles of misery). Each step I took, my body was telling me I was not physically built to run that far. But I pushed through and finished the race.

Once I realized I was not going to make my time goal, I decided to take my time and enjoy the lovely scenery of Canton, Ohio. By the way, this race was falsely advertised. The "quick flat course" was better described as long and never ending hills. As horrible as my experience sounds, I immediately started planning for my next marathon. The truth is, you are not going to feel good during the event (even though I kept hoping I would). It takes a lot out of your body to do endurance events but the feeling of crossing the finish line is worth it.

That feeling might actually be addicting and make you want to run more (or never again). Hopefully I can learn from this experience to improve my time for my next marathon! I guess I also have to thank my wonderful parents for riding their bikes for at least 20 of those long miles to cheer us on - even if my dad chased me with his poster and they constantly popped up to bug me along the course. You carbo-loaded for the big endurance event that physically exhausted you. Now what do you eat afterwards to recover? You need BOTH protein and carbohydrates.

Specifically 3 parts carbohydrates to 1 part protein. This combination will refuel your glycogen stores (carbs) and repair your muscles (protein). The best thing you can consume is CHOCOLATE MILK. It has the exact proportion of protein to carbs from the protein in milk and the sugar in the chocolate. What better way to recover then with a treat? This should be consumed 30-60 minutes after exercising.

Then you need 50-75 grams of carbohydrate every 2 hours post exercise. I felt a bit nauseous after my race but it is necessary for recovery to eat something. This is why bland foods like bananas and bagels are typically handed out after a race. It takes approximately 20 hours to replenish your glycogen stores that you depleted during the event. Consume nutrient dense, whole food (fruits, veggies, lean protein, whole grains, etc). Hydrating is also extremely important, as it always is.

I made this pasta salad in the morning then we ate it with dinner. It is a good idea to make ahead of time so it can chill and the balsamic flavor will soak into the pasta. We used fresh basil and tomatoes from our garden and fresh mozzarella cheese. Great for lunch the next day! Cook the pasta according the package instructions and let cool Mix pasta in with other ingredients These were the best thing for my throbbing muscles the day after the marathon. I was actually not as sore as I expected but standing up did not feel too great.

I used the foam rollers at work which hurt so bad that it felt good. This may not sound too great but it really does help with aches and pains. The idea of a foam roller is to roll out your muscles. Think of them as a deep tissue massage. They can be used for any muscle pain like back, thighs or hip flexors. It is common practice for many endurance athletes to carbo-load before an event.

Carbohydrates are the most efficient energy source when going long distances so you want to make sure your stores are completely full at the start line. Your body can use fat as energy but it has a slower turnaround therefore when you start burning fat, that is the moment you "hit the wall". No runner wants to do this, especially on the last 5k of a marathon. There are many ways to carbo-load but two ways seem to be the most popular. First, you can simply increase the amount of carbohydrates you intake the week before. This means loading up on baked potatoes, bagels, bread, pasta rice and starchy vegetables like peas and corn.

I have done some research and seems like trying to consume 4-5 grams  of carbohydrate per pound of body weight each day the week before a marathon is a good goal. This is a lot of carbs so plan carefully. You will probably have to consume carb filled sports drinks like gatorade to reach this goal. The other way is a bit more involved. You actually slowly cut down the amount of carbs you eat until the day before the race then you pig out on simple carbs the day before. The idea of this method is to completely deplete you cells of glycogen so the day before the race you can start fresh and be absolutely positive you are storing as much glycogen as humanly possible to fuel your race.

Although this may be a sure fire way to beat your opponents, it requires lots of planning and motivation. I simply want to finish the race and feel good the whole time I am running here is my plan for the next few days: Cut out excess fats: No more desserts or sweets the rest of the week. Fat will just sit in my gut and hold me back. Cutting out butter, peanut butter, cheese, etc. Decrease dairy: I love milk. Since I have been home I have been drinking a lot more whether it is on cereal, with a cookie or at dinner.

Even though I am not lactose intolerant and I drink fat free milk, dairy is not great on your digestive system while running. Increase simple grains: This is one time in my life I will say to avoid whole grains. You actually cut out a lot of fiber about 2 days out because it is difficult to digest. You want simple carbs that are easy to break down. I will be snacking on plain bagels with jelly, oatmeal, white rice, and baked potatoes. High sugar fruits: Certain fruit has more sugar and less fiber so they may not be the best choice every other day but they are perfect for marathon prep.

Load up on bananas, pears and grapes Refuel while running: You only store about 1 hour worth of glycogen therefore you need to refuel throughout the race. I have found that eating a GU every 6-7 miles works best for me. Also something you should have experimented with while training. I am giving my parents a few extra GUs just in case I need an extra energy boost along the route. HYDRATE: There is nothing more important than this. Constantly drink water days before the race.

Hydration is an ongoing thing. The morning of the race drink a large glass about 2 hours before then take small sips. You do not want that sloshing feeling while running. If you have made it this far, then you are ready for the race. The last tip I have, is do not make any drastic changes. Eat things you normally do before a long run.

If you do not usually drink Gatorade, then this is not the time to start. Do not introduce new foods the week before and do not try the new ethnic restaurant down the street. Keep it simple. Eat your big pasta dinner two nights before the race and have something small the night before so you don't feel stuffed. Think about your long runs and what worked for you! After four months of training, it is time for my marathon.

This is definitely a physical feat that I will be crossing off my bucket list on Sunday (and probably signing up for my next one). Honestly, I am feeling good about the race but what really matters at this point is my diet. How you eat the entire week before-not just the night before-a big event can make or break your competition. A giant pasta dinner before an endurance race like a marathon is actually not the best idea. Before I go into more details of my personal plan, let me explain carbo-loading. It is common practice for many endurance athletes to carbo-load before an event.

Carbohydrates are the most efficient energy source when going long distances so you want to make sure your stores are completely full at the start line. Your body can use fat as energy but it has a slower turnaround therefore when you start burning fat, that is the moment you "hit the wall". No runner wants to do this, especially on the last 5k of a marathon. There are many ways to carbo-load but two ways seem to be the most popular. First, you can simply increase the amount of carbohydrates you intake the week before. This means loading up on baked potatoes, bagels, bread, pasta rice and starchy vegetables like peas and corn.

I have done some research and seems like trying to consume 4-5 grams  of carbohydrate per pound of body weight each day the week before a marathon is a good goal. This is a lot of carbs so plan carefully. You will probably have to consume carb filled sports drinks like gatorade to reach this goal. The other way is a bit more involved. You actually slowly cut down the amount of carbs you eat until the day before the race then you pig out on simple carbs the day before. The idea of this method is to completely deplete you cells of glycogen so the day before the race you can start fresh and be absolutely positive you are storing as much glycogen as humanly possible to fuel your race.

Although this may be a sure fire way to beat your opponents, it requires lots of planning and motivation. I simply want to finish the race and feel good the whole time I am running here is my plan for the next few days:If you have made it this far, then you are ready for the race. The last tip I have, is do not make any drastic changes. Eat things you normally do before a long run. If you do not usually drink Gatorade, then this is not the time to start. Do not introduce new foods the week before and do not try the new ethnic restaurant down the street.

Keep it simple. Eat your big pasta dinner two nights before the race and have something small the night before so you don't feel stuffed. Think about your long runs and what worked for you! My tapering week has finally arrived. After hundreds of miles on numerous training long runs, I am finally NOT SUPPOSED to run a lot. I actually had someone come up to me at work last week and say "Should I avoid you next week when you are tapering?

Most runners get grumpy when they are not allowed to run". Last week I thought this ridiculous. After my 20 mile run, I could not wait for the week when my longest run was an easy 3 miles and I got 3 rest days. Pathetically enough my work friend was almost right. I am not grumpy (at least I don't think I am) but I had a hard time not running more today. Of course the beautiful fall weather had to tease me as I jogged through Eden Park but I still stopped after 3 miles.

Tapering is absolutely necessary. Just like rest days, you need to let your muscles recover and repair themselves. Enjoy the time off while you can. You do not realize how much of a habit exercise becomes until you cut it out! Physically I know I am ready to run 26. 2 miles, it is all mental now.

Results to come next week! What is Heavier, 1-LB of Fat or 1-LB of Muscle? Gain strength. Hey maybe you can carry that heavy bag of dirt from the garage to the garden on your own Get toned. I would not mind seeing a little muscle definition in my arms and legs. Your biceps do not have to be the size of your head but at least make it obvious to the world that you work out Do everyday tasks with ease.

You use muscles for every single movement. Building up those muscle fibers is important for standing, sitting, fall prevention, cooking, cleaning. Do I need to continue? Maintain or possibly even gain weight. Not quite the goal of a workout plan right? Now let me explain a bit further because I have heard from few people that started lifting programs but did not see results on their daily scale weigh ins.

Muscle weighs more then fat. So what does this mean? When you lift weights, you are gaining muscle which will replace fat cells. Muscle will be more solid and takes up less space - that is what I want my body to be full of. For beginner lifters this can be a tricky time because even though they are working hard, you do not see the results on the scale. Be patient and keep going.

This is why the scale may not always be the best way to track your progress. Pay closer attention to how you feel, the new found energy levels you have and your daily mood. After some time you will see an increase in the pounds you can lift and this will boost your confidence. Weight can be a tricky number so do not step on the scale everyday and let that determine your progress. You could very well be losing fat and gaining muscle at the same time. Take a look at this picture below for a better mental image: Working in the health field means that I get to hear lots of complaining on a regular basis.

The most recent comment I received was from a woman about weight lifting. She did not want to lift because she would become huge and bulky. Number one myth of exercising and I am tired of hearing it. Just because you lift a couple days a week, you are not going to magically turn into a body builder. The following is what will actually occur:Muscle weighs more then fat. So what does this mean?

When you lift weights, you are gaining muscle which will replace fat cells. Muscle will be more solid and takes up less space - that is what I want my body to be full of. For beginner lifters this can be a tricky time because even though they are working hard, you do not see the results on the scale. Be patient and keep going. This is why the scale may not always be the best way to track your progress. Pay closer attention to how you feel, the new found energy levels you have and your daily mood.

After some time you will see an increase in the pounds you can lift and this will boost your confidence. Weight can be a tricky number so do not step on the scale everyday and let that determine your progress. You could very well be losing fat and gaining muscle at the same time. Take a look at this picture below for a better mental image: Hummus is a great snack and it provides lots of protein from the chickpeas! The tahini ingredient can be found in the mediterranean ethnic food section at the grocery store. Serve it with cut up veggies, pretzel crisps or tortilla chips.

My favorite way to use it is to spread it on a sandwich to replace mayonnaise. You can also make your own variations. I made a simple garlic hummus but you can add things like red peppers, hot sauce, edamame or spinach for a unique twist! Process until completely mixed and there are no longer any lumps I can honestly say that my dad tried to kill me. In case I have not ranted enough about it on here, I absolutely positively hate hills. I would rather go run 20 miles on a pancake flat route then a short run involving steep terrain.

Should have known what I was getting myself into when I agreed to go on a 5 mile run with my dad (a short run on my training schedule, a typical long run for my pops). Not only did we run5 miles but he chose the steepest hills in Anderson Township he could possibly find - which is not difficult because Anderson is basically the definition of running misery terrain wise. With a few minor walking breaks we made it 5 miles. Not going to lie I gave up on the last hill, while my dad made it to the summit. What can I say? I put in my distance then I was done.

This one time I will admit it. My 50 year old father kicked my butt (just wait until out next circuit workout though, Dad). Point of the story, just because you have been training and consider your self in shape, does not mean you will succeed at every physical activity. It takes time to train your body and the type of activity you do makes a big difference. Sure, I can go out and run 20 miles but no way in hell can I run hills without walking. Someone might train for speed and be able to run 2 miles faster then a cheetah but they can't walk out the next day to run a marathon.

Think about your physical goals. Do you want to gain muscle? Work on endurance? Lose weight? Get faster? Just feel better overall?

These are the things you need to think about before starting a workout schedule. Remember, it is also good to diversify your exercise. No need to focus on one thing. Maybe lift weights 2-3 days a week and improve endurance the other days. It's all up to you, so pick a goal and get started! This is only a small section of the mountain!

As I looked back over the past few weeks, I realized I skipped not one but TWO weeks of posting. I have been busy ending my AmeriCorps term, moving back to Cincinnati, starting my new job and finishing up some long runs for the marathon. The list of reasons why I have not written goes on and on. Sounds a bit like a bunch of excuses to me. What excuses do you have for not exercising, eating healthy or getting enough sleep? Too tired?

Too busy? Not enough time? Let's talk about some simple solutions so we can stop justifying being lazy - I am just as guilty as you are! "I am too tired to workout" Work out in the morning before your body knows what you are doing. By the time your mind wakes up, your sweat session will be over and you will be energized! Once you are in a routine, you will feel more energized all of the time because exercise releases feel good chemicals.

Rest days are important but be sure to asses your body. Are you really exhausted and need a break or are you just trying to be a lazy bum? "I don't have time to hit the gym" Who said you have to go to the gym for exercise? Do 10 minute increments throughout the day. Take the stairs. Have walking meetings at work.

Keep dumb bells at your desk for some high rep, light weight sets every hour. Guarantee you have a few minutes to spare. "Health food is for rabbits" This was regularly said by my grandpa. But do rabbits have high blood pressure, diabetes and heart disease? I have no idea but somehow I doubt it. Many recipes can mimic those classic fat loaded family favorites by making simple ingredient substitutions.

"Eating healthy is expensive" After teaching nutrition in low income areas for a year I got this comment on a regular basis. You actually get more for your buck when you buy things like produce and whole grains because you get full on less food. Why eat a pack of ramen noodles and be hungry an hour later when you can load up on fresh fruits and vegetables that provide fiber, vitamins  and minerals? Just use common sense! No need to buy organic flax seed oil and all that fancy jazz. Keep to the basics: fruits, veggies, lean protein (beans are cheap AND lean) and whole grains.

Make a shopping list so you do not buy food that will go bad before you use it! "There are not enough hours in the day" This is where my OCD/overly organized/planning ahead genes come in handy. It all comes down to planning. Take a look at your week. See what days are super busy and which days have some free time. Plan workouts accordingly.

Too many jammed packed days? Workout during your lunch, walk on the treadmill while preparing for a meeting, or ride your bike to work. Plan your meals as well. You can make recipes ahead of time so all you have to do is pull them out of the freezer and go. If you MUST eat fast food avoid the deep fried heart attacks and sugar loaded soda please. Remember, without sleep your entire week will be off balance so get your shut eye even it if means taking a few short cat naps.

I could go on and on with reasons I have heard but you get the idea. As my parents know, I have a good argument for everything. I promise I can find a solution to your excuses for a healthy lifestyle so lets make our good habits routine and stop convincing ourselves we are too busy. My mom and I stopped at a farmers market and grabbed some delicious produce. We decided to make eggplant parmesean, one of our favorites! Remember the recipe substitutions?

This is a great way to still enjoy a family favorite but involve more vegetables. If you have never tried eggplant, I encourage you to try it. Watch the fat content by using low fat cheese (not fat free because it will not melt) and do not let the eggplant sit in the oil too long because it will act like a sponge and soak it up. Whip egg to use as egg wash Dip eggplant pieces into the egg wash then roll in the bread crumbs to cover Heat olive oil in skillet to medium heat (the less oil the better! ) Saute each side of the eggplant in the skillet until golden brown then lay in a casserole pan Cover eggplant pieces with sauce and make another layer if needed Lay pieces of provolone cheese on top of the sauce and  eggplant Sprinkle with parmesan cheese then bake for 15 minutes or until bubbly I talked my mom into going on a bike ride with me since it was such a beautiful day. After my 20 mile run yesterday I needed something to stretch my legs out.

We headed down to the Lunken Airport bike trail. It is amazing how much has changed in the past 5 years. Lunken now attaches to Otto Armledder Park so we did a nice 10 mile loop before it got too hot (the orange and pink route). It is nice to know Cincinnati is working towards being a bike friendly city! The farmers market was set up at the end so we were able to pick out some fresh food to take home as well. Great way to enjoy the weather!

And a break from the this crazy animal my mother agreed to babysit. She is not as innocent as she appears. . How to Fuel Your Workout This week I thought I would do a part two from my post last week. As I explained, your diet is important ALL of the time, not just the day before a big event. So how do you fuel your body during long spurts of exercise?

To be honest, it all depends on your body and what you stomach can handle. Water is always a good idea, especially in the summer heat. You should take two large swallows every 15 minutes to keep your body hydrated and at its best. I always carry a water bottle when I run more then 8 miles - hey its an extra arm workout! In the summer heat it is also a good idea to sip on a gatorade afterwards to replenish electrolytes. Typically you do not need to refuel with calories unless you are exercising for more then 75 minutes.

During half marathons and marathon they typically hand out gel packets that are a combination of carbohydrates and caffeine. Because of some wonderful technology inventions, gel is not the only option. While you are exercising you want to look for products with carbohydrates. I explained last week how physical activity depletes carbohydrate stores. While on the go, you want easy to digest sugars that will be used quickly. Throughout my training I have tried numerous flavors, brands, types and amounts.

Find out what works best for you! Here are my opinions on a few: Gu Packets: These are great and this is what I have received for all of my halves. I took one at mile 7 and felt pretty good afterwards. I tend to stick with flavors like vanilla and chocolate - no fruity ones for me! Cliff Shot Packets: A lot like the Gu but these have a double shot of caffeine. I like these the best because about half way through my long runs I need that extra boost to get me through.

I recommend the chocolate cherry or the cappuccino flavor! Cliff Shot Blocks: These are like large cubed gummy snacks and they come in a pack of 6. These were awesome because you can eat 1 cube every so often. I found that if I popped a cube while I was feeling good, the energy would kick in before my momentum was lost. There is also a bit of caffeine for that mid run energy boost. Both the black cherry and lime were good.

Jelly beans or skittles: I have never tried this but this is basically the mixture you need. They have carbohydrates and the simple sugars that you can quickly use for energy. You know how children get hyper when eating candy? This is the boost you receive while running Normal Food: Many people choose to eat normal food throughout a run like granola bars, bananas or sandwiches. This is great but I have found it is easier to pack the gels or blocks, because where can you store a sandwich while running? This choice works if you do circle routes and can stop at your house/car every 6-7 miles.

Pleas note, these calories are not needed for short runs or bike rides. Your body has plenty of carbohydrate stores to get you through those so no need to consume extra calories. Good luck finding what works best for you! If you do not like tofu, then you have not prepared it right. It drives me crazy when people say this because this white plant based product tastes like whatever you cook it with. Have a problem with the texture?

Try cooking it a different way because you can make it crispy, flaky or soft. This recipe is super easy and you can use the tofu on salads, with rice or  eat it by itself. Barbecue sauce (can also follow same directions and use soy sauce, teriyaki or marinades) Drain the liquid from the tofu package Place tofu between paper towels to squeeze out extra liquid. This may take a few paper towels because it absorbs quite a bit Put into a container and cover with sauce Let chill in refrigerator for 1 hour Bake for 45 minutes. The longer you bake the crisper they tofu will be Serve on rice, with veggies or use in a wrap First round 40 seconds of exercise, 20 second break for each exercise  Step ups  Push ups with row  n between each push up, pull weight up on one side Jump squats Repeat  sequence 3 times 1 minute break Second Round 40 seconds of exercise, 20 second break for each exercise Jump rope Physio ball core pass backs  Transfer large physio ball from arms to legs while keeping limbs straight Hover legs just above ground to work core harder With my new job as a health fitness specialist, I will be training groups of people and creating workout programs. I decided to practice my skills and made a workout for my mom and dad this weekend - it also forced me to do some weights!

And yes, my mom finally participated. It was beautiful outside so we set up camp in our driveway. We decided to do a tabata workout which consists of 40 seconds of work followed by a 20 second break. You then move onto the next exercise. You can download free apps on your phone that will keep track of work and breaks for you which is nice! Since there were 3 of us, I picked out 6 exercises then we did two groups with rotations.

Try it out! It may seem like a waste of time to keep a food journal but it can actually be very helpful. Take a couple weeks to write down what you eat, how much, how long before you workout that you eat, how you felt during and after the activity. Everyone is different so what your body thrives on may not work for someone else. This is the most important part of training. You have to figure out what food works best for you so you can make the best choice the day of an event.

I have found that a bowl of oatmeal made with water and half of a banana works best for me. I like bland foods that can be easily digested. Here are some other ideas: Carbs are usually the best choice before working out because this energy source is the easiest to metabolize. This is the energy source your body uses first because it is the most efficient. Once the carbohydrate stores are depleted, you move onto fat stores. Yes, it is great to digest fat for weight loss purposes but it is not an efficient fuel source.

When you switch to this fuel source, this is when you start feeling sluggish and noticeably start slowing down. Fueling yourself throughout long workout sessions is another topic for another week. First step, make your overall diet compatible with exercise! As I continue to train for my marathon, and the question of "why did I ever think this was a good idea"? constantly crosses my mind, I am paying a lot more attention to my body. With any training program, you are building your endurance so things are going to change.

Your muscles will get stronger as they weed out the weak fibers. Your heart will beat stronger and actually grow in size to pump blood more efficiently. You will sweat sooner in your workout because the more in shape you are, the better your cooling system works. One major thing I have notices is how absolutely crucial my diet is. One wrong food can turn a long run into a miserable/painful/agonizing/horrible experience. It is not just the food you eat right before the workout either.

It is the days leading up to it as well because it takes time for the energy to actually be metabolized and used. This is another reason you should always eat a healthy diet. It may seem like a waste of time to keep a food journal but it can actually be very helpful. Take a couple weeks to write down what you eat, how much, how long before you workout that you eat, how you felt during and after the activity. Everyone is different so what your body thrives on may not work for someone else. This is the most important part of training.

You have to figure out what food works best for you so you can make the best choice the day of an event. I have found that a bowl of oatmeal made with water and half of a banana works best for me. I like bland foods that can be easily digested. Here are some other ideas:Carbs are usually the best choice before working out because this energy source is the easiest to metabolize. This is the energy source your body uses first because it is the most efficient. Once the carbohydrate stores are depleted, you move onto fat stores.

Yes, it is great to digest fat for weight loss purposes but it is not an efficient fuel source. When you switch to this fuel source, this is when you start feeling sluggish and noticeably start slowing down. Fueling yourself throughout long workout sessions is another topic for another week. First step, make your overall diet compatible with exercise! Ok so black bean brownies do not sound that delicious but I encourage you to give them a try. They may not taste exactly like a double fudge brownie but they are still sweet and will satisfy that dessert craving.

Plus you are getting some extra fiber from the beans (this will also make you think twice about eating the entire pan since there is an entire can of beans in there). It's ok to add a few treats on top if you watch your serving size. Seriously, give them a shot! Prepare flax egg by mixing the flax seed and water then let rest for 5 minutes Combine black beans, cocoanut oil, cocoa powder, salt, vanilla, splenda, baking powder and flax egg in the food processor until fully mixed Top with chocolate chips or nuts if desired (just a few! ) Bake for 25 minutes or until set Run-yak: verb  1. The act of running and kayaking in the same day for the pure enjoyment of exercising It was an absolutely beautiful day here in Ohio where the sun was shining but it was still cool.

If you did not spend time outside today, then shame on you. My dad and I took full advantage of this by creating our own dual-athlon athletic event. I decided to call it run-yaking. Why not combine two fantastic outdoor activities? Since I needed to complete my marathon training "short" run, we took off on a 5 mile jog on the Loveland bike trail which follows the Little Miami River. My mom then so graciously acted as our pit crew and delivered our kayaks to the end of our run.

We then put in our kayaks and paddled back to the start where we left our car. It ended up being about 6 miles back down the curvy river. There were a few areas with strong rapids but we made it through without capsizing or falling in. Thank goodness because the water was freezing. After a good 2. 5 hours in the sun, we are exhausted but it was a great day to spend outdoors.

About a month ago my parents asked me to go through their pantry. They wanted to get rid of the junk food and start from scratch. While they were out one night, I took on this task and too it one step further. Many offices and hospital systems in Columbus use the SnackWise system in their vending machines. LIke the go, slow and whoa words I have used before they label vending snacks as choose often, choose occasionally and choose rarely. This is an easy way to display the snacks.

Even though people will still choose the candy bars sometimes, it makes them think twice when they see the red sign. The reason I really like the SnackWise system is because they rank snacks on a variety of factors. They consider calories, fat content, fiber and serving sizes. Just because something is under 150 calories does not mean it is the best choice. You can use the SnackWise calculator to enter your product and it will fully analyze your choice and explain to the reasons why it was ranked the way it was. I took on the task of labeling their entire cabinet.

I guess you can say I am a nerd when I spend hours entering labels to rank them on the system but hey its what I enjoy doing (and of course I want my parents to be healthy so they can continue to take care of me). I stuck green, yellow and red stickers on everything in the pantry. I did not throw anything away because I feel it is important to have to make the choice. A healthy lifestyle is choice and you will constantly be faced with choosing the cookie or the piece of fruit. Might as well train yourself from the beginning and practice that will power. I explained the SnackWise labeling to my parents then went back home to Columbus.

One thing they did not know when I left was that I bombarded their candy stash (that is secretly hidden from the rest of us). I went through and put a post it on every candy or sweet treat with how many calories a serving was. I then stated how many miserable burpees, or lunges or stair runs they had to do in order to burn off those calories. Lets just say I received a not so nice text from my dad the following day that said something about ruining their candy cabinet. But they did ask me to make over their pantry and I figured this was the best way to do so. Having to do 3 burpees for one tiny hersey kiss would certainly make me think twice about popping that delicious chocolate treat.

Again I know this will not stop you from eating sugar all of the time but it makes you feel a bit more guilty when you go back for the 5th or 6th handful of M&M's. You do not have to go through your pantry and physically label everything but when you stick your hand in, think about the physical activity required to burn those calories! 1/4 cup of store bought pesto (or make your own) Directions: Saute mushrooms and tomatoes in a med heat skillet. You can use a small amount of olive oil but the liquid in the mushrooms should be enough to cook. Just add a splash of water to the skillet if you need more liquid. Halve the zucchini long ways then spoon out the insides.

Place in a baking dish. Spread pesto on the inside of each zucchini half Evenly layer the mushroom and tomato mixture on top of the pesto. Pour enough water in the bake dish to just cover the bottom. This will keep the outside of the zucchini from drying out Bake for 30 minutes or until the zucchini is sof After a long few days of packing my apartment and moving my things home, I am exhausted (the reason for my late post). Enough though the men of the house did most of the heavy lifting, I realized I need to pick up my weight training again. The marathon training seemed to kick lifting to the back burner.

Once exercise I absolutely despise is push ups. I am guilty of falling to my knees and completely a "girl" push up without shame. But the truth is, real push ups done the right way are an excellent skill to have. By simply moving your hands, you can work different muscle groups while also engaging the core for stability. I always see these challenges on pinterest so I decided to take on a 30 day push up challenge. I am going to start by doing 5 push ups then each day I am going to increase my reps by 1.

It's all about working up right? Hopefully in 30 days I can successfully do a full blown push up the "manly" way. Already an expert with this movement? Then work on increasing your reps. Start off with a higher base and keep adding from there. Or try decline push ups, hand clap in between reps or place your hands on a bosu ball for an extra challenge.

It is a great way to slowly improve your body. The Secret of the Drunk Munchies The scientific explanation says that appetite is controlled by the hypothlamus. Alcohol triggers this part of the brain to take action which makes you crave high calorie food. If you want to go a bit more in depth, alcohol is a carbohydrate. When you consume carbs, there is a quick rise in blood sugar which causes a release of insulin. The insulin is just doing its job of bringing the blood sugar levels back to normal.

When you consume a lot of alcohol (aka carbs), a lot of insulin is released. This can cause your body to overcompensate, making blood sugar levels drop too low which will activate your hunger receptors. When your blood sugar is low, you feel hungry. Simple as that. Now what can we do about this? Everyone should enjoy a night out every once in awhile so here are some tips for dealing with the drunk munchies: Choose alcohol drinks like vodka and soda or a glass of wine over sugary drinks like margaritas.

Less sugar means less carbs. Choose healthy options like veggies and hummus, fruit or a turkey sandwich - I know that no one is going to choose this as drunk food but hey it is the healthiest option so I had to mention it! Go ahead and splurge on a slice of pizza. ONE slice that is. It is ok to treat yourself every once in while, just do not over do it by eating an entire pizza to yourself. It is all about portion control Plan ahead and pump up your workout before going out Skip the cab and walk to each of your nightly stops (only if it is safe to do so) The truth is, the best solution is testing your willpower and simply saying no to the junk food.

It is helpful to eat after drinking to prevent a hangover the following day but you have to make healthy choices. Eating pizza and fried wings every night will quickly add up and lead to weight gain. Don't forget about the increase in cholesterol levels and blood pressure. My opinion is that as long as drunk food is not an everyday occurrence, then it is ok as a special treat. I enjoyed my grilled cheese knowing it does not happen often. The point of this post was to explain why this happens and what is going on with your body.

There is no quick solution so the choice is up to you! Everyone that likes to enjoy a few drinks knows the feeling of getting hungry afterwards and the need for a late night snack. After I went out with some friends this weekend, we ended our night at Gooeyz which is famous for their specialty grilled cheese sandwiches. Since I do not go out very often anymore, I decided a treat was in order. Alcohol contains calories and should fill us up so why does this occur? There are few things that happen when we drink.

One way to think about it is that alcohol lowers our inhibitions and makes us more relaxed. Alcohol suppresses the hormone leptin which usually tells your brain you are full. This makes it easy to go off the usual healthy diet and binge on pizza and fried foods without thinking twice. The scientific explanation says that appetite is controlled by the hypothlamus. Alcohol triggers this part of the brain to take action which makes you crave high calorie food. If you want to go a bit more in depth, alcohol is a carbohydrate.

When you consume carbs, there is a quick rise in blood sugar which causes a release of insulin. The insulin is just doing its job of bringing the blood sugar levels back to normal. When you consume a lot of alcohol (aka carbs), a lot of insulin is released. This can cause your body to overcompensate, making blood sugar levels drop too low which will activate your hunger receptors. When your blood sugar is low, you feel hungry. Simple as that.

Now what can we do about this? Everyone should enjoy a night out every once in awhile so here are some tips for dealing with the drunk munchies:The truth is, the best solution is testing your willpower and simply saying no to the junk food. It is helpful to eat after drinking to prevent a hangover the following day but you have to make healthy choices. Eating pizza and fried wings every night will quickly add up and lead to weight gain. Don't forget about the increase in cholesterol levels and blood pressure. My opinion is that as long as drunk food is not an everyday occurrence, then it is ok as a special treat.

I enjoyed my grilled cheese knowing it does not happen often. The point of this post was to explain why this happens and what is going on with your body. There is no quick solution so the choice is up to you! This recipe does take a little bit of time to put together but it is so easy! All you need is a food processor and you are all set. Between the black beans and the quinoa, you can easily get your complete protein.

They also freeze well so you can make a big batch to save for later. I grilled mine to hold them together then layered them in wax paper in a zip lock bag before freezing. 1 can of black beans, drained and rinsed Saute onions, bell peppers and garlic with a little bit of olive oil until softened Add black beans and spices to the mixture Let cool then transfer to a food processor and add cooked quinoa Form into patties. If they are sticky, roll in the panko bread crumbs to keep them together Either grill on a George Forman type grill or bake at 350 degrees for 15 minutes then flip and cook for another 15 minutes. To get the outside crispy, coat the cooking sheet in olive oil Put avocado, yogurt and lime juice into the food processor and mix. Spread on the burger for a delicious topping!

Because I am a health nerd, I enjoy reading books about different athletes and the insane  competitions they partake in. There are always people wanting to go that extra mile (or 100). The book that I am currently reading is about the Iron Man race and how it started. It turns out that members of numerous athletic clubs were discussing which type of athlete was the most fit. This group of elite athletes decided to make a a competition that involved swimming, biking and running. To be specific they had to swim 2.

4 miles in open water, bike 112 miles and finish with an easy 26. 2 mile run. Absolutely insane. I thought waking up at 5 am to go run 13 mile was crazy but that is nothing compared to this feat. Obviously this is an event that takes months and months of training and extensive safety precautions. Now I have no desire to complete a full iron man.

I like pushing myself to my limits but I think that is a bit too far. I obviously love running and can bike but swimming has always been a weakness of mine. I would love to do a half Iron Man at some point (1. 2 mile swim, 56 mile bike and 13. 1 mile run) but I need to get through this marathon first! There are lots of triathlons throughout the US that are not quite as intense.

I hope to do the Little Miami Triatholon in October. The best part of this one is that you get to canoe rather then swim! You compete in teams of 2 as you canoe 6 miles, run 5. 5 miles then end with biking 18 miles. I figure this will be a great way to keep my endurance up after my race. Always nice to try something new!

Check out this website to find triathlons near you: http://www. trifind.com/ My dad loves any excuse to make drinks and wear embarrassing hats. Happy 4th of July! After holidays and other food binging occasions many people lean towards some sort of cleanse to restart their diet and make up for the excessive intake of calories. Now this can be a great plan, but it is important to know what you are doing in order to get the best benefit. Obviously you will lose weight if you significantly reduce your calorie intake - which tends to happen when you only eat fruits and veggies.

But say you cleanse for a week, lose a few pounds then go back to your regular diet. You are going to gain those pound back at lightning speed. The celebrity maple syrup, lemon juice and cayenne pepper cleanse concoctions work as a weight loss tool because you are starving your body. Yes, you get some calories from the syrup but that is from the sugar - we all know sugar does not benefit us. But the second you go back to a normal person/real food diet, you are back to square one. Why not do it right from the beginning and not starve yourself?

I certainly do not enjoy being hungry. . Juice Cleanse: a detox diet in which a person consumes only fruit and vegetable juices while abstaining from food consumption Juicing has become very popular these days and many people are spending a good chunk of change on a high speed, turbo fire, max power juicer. Juice is great because you get lots of beneficial vitamins and minerals from the produce you are extracting the liquid from. The problem is that you are throwing away the best part - the fiber! The pulp that you mindlessly toss in the garbage has the fiber that will help clean out your digestive system and get you back on track, which is the entire point of a cleanse right?

This fiber is also what keeps you full and keeps your calorie intake down. How you should safely cleanse: You can follow a juice cleanse but just use an ordinary blender and make smoothies. Yes, they will be a bit thicker but they will also be more filling and satisfying. This way you get both the important nutrients along with the fiber. Many people like this type of cleanses because they have strict guidelines to follow. There is no planning involved, just 5 minutes of preparation which is easy.

You still consume calories so you are not depriving your body but the best part is that they are good calories that give you energy, keep you full and restore your body's equilibrium. Make the base of your smoothies vegetables or fruits that are low in sugar like apples and oranges. Fruit is great for you but it still contains natural sugars which we all know leads to weight gain. Include some fruit for a sweet flavor but also add things like kale, spinach tofu for added nutrition without effecting the taste Aim for 3 days of cleansing. This is enough to get your body on tract but not too long that you will get sick of it and splurge. Do not go for more then 7 days!

Only try a cleanse if you are confident you can stick to it. Consuming less calories will leave you hungry. You might follow the rules all day then come home after work and just binge because you are starving. Obviously this is counter productive. Spread the smoothie meals out throughout the day to avoid this ravenous feeling Try a cleanse that includes real food. Maybe replace one meal with a smoothie then have plant based foods for the other meals (salads, roasted veggies and whole grain pasta, tofu wrap).

It can do your body good to cut out dairy and meat for a couple days Be warned that the extra fiber intake might make your stomach a bit upset the first day or so. This is something all new vegetarians experience but in the long run the fiber is worth it Do not expect to lose pounds magically. You still need to exercise and stay hydrated. Fruits and veggies are powerful but not a magic genie Cleansing is not for everyone - honestly an overall plant based diet will work just as well! Here is a simple 3 day cleanse with a few different smoothie recipes that focus on vegetables. The bath and multivitamin are not as important but the recipes taste great!

After a weekend full of family, fireworks, beer and too much good food, I am sure we are all ready to get back to our healthy habits. The Fourth of July is a great holiday to sit back, relax and enjoy the summer weather - unfortunately this year Ohio was blessed with never ending rain and flash floods. But it was a few days off of work so we have to make the best of it! After holidays and other food binging occasions many people lean towards some sort of cleanse to restart their diet and make up for the excessive intake of calories. Now this can be a great plan, but it is important to know what you are doing in order to get the best benefit. Obviously you will lose weight if you significantly reduce your calorie intake - which tends to happen when you only eat fruits and veggies.

But say you cleanse for a week, lose a few pounds then go back to your regular diet. You are going to gain those pound back at lightning speed. The celebrity maple syrup, lemon juice and cayenne pepper cleanse concoctions work as a weight loss tool because you are starving your body. Yes, you get some calories from the syrup but that is from the sugar - we all know sugar does not benefit us. But the second you go back to a normal person/real food diet, you are back to square one. Why not do it right from the beginning and not starve yourself?

I certainly do not enjoy being hungry. . Juice Cleanse: a detox diet in which a person consumes only fruit and vegetable juices while abstaining from food consumptionJuicing has become very popular these days and many people are spending a good chunk of change on a high speed, turbo fire, max power juicer. Like I always say, I am a big advocate of a plant based diet. I have a difficult time with cleanses so after holidays I try to focus on veggies and eat lots of salads. Caesar dressing typically has a lot of fat so this recipe uses yogurt in the dressing.

I also made my own croutons from whole wheat bread - this way you can limit the oil and it is a great way to use bread that is a bit old. In a small bowl whisk to thoroughly combine garlic, cheese, mustard, Worcestershire sauce, lemon juice, 2 tablespoons olive oil and yogurt. Pour over kale and toss to evenly coat. Refrigerate for 1 hour before serving For the croutons, toss the cubed bread, 1 tablespoon olive oil, salt and pepper (or other desired seasonings) to taste. Spread bread on a cookie sheet and bake for 12-15 minutes until golden brown Combine with salad once ready to serve Benefits of a rest day: Prevents mental burnout because training is just as much mental as it is physical - I am quickly realizing this with my marathon training Muscles actually grow back stronger when they repair themselves Now just because I say rest is good, do not go and take weeks of rest. Plan on 1-2 days a week.

With my current training, I rest the day before my long runs so my body can prepare for the strenuous feet. You want to push yourself but an overuse injury will just put you out longer. Take advantage of a day off! So we had lots of fun activities planned this weekend but skies decided to open up and rain for 4 days straight. I still did my running even though it was miserable doing on a treadmill. What I am going to focus on this week is the importance of a rest day (thanks for the idea dad).

It is very common for people to become obsessive with exercising and they constantly push their bodies day after day. Even though I feel like a lazy bum when I take a day off, it is absolutely necessary for your body and to reduce injury. Your muscles need time to repair themselves (which is also why protein is so important). Now just because I say rest is good, do not go and take weeks of rest. Plan on 1-2 days a week. With my current training, I rest the day before my long runs so my body can prepare for the strenuous feet.

You want to push yourself but an overuse injury will just put you out longer. Take advantage of a day off! Hippies, tie die, henna tattoos, music and beer. This can mean nothing other then ComFest 2013. The best way to describe this event is a hippie festival but it really does bring a wide range of people together. As Goodale Park is transformed into a mini (and bit more controlled) Woodstock you can expect to see vendors with different art, food trucks and a huge variety of live music.

This is a weekend I look forward to every summer because not only do I get to sport my tie die dress but this festival is an exceptional time for people watching. Even the shorts spurts of rain did not affect attendance this year. Since my brother came up to visit we spent some time exploring Friday night. My aunt and uncle also got to experience the fest and explore the Short North all day Saturday (FYI: I mapped it and we walked 3. 5 miles that day Aunt Carol and Uncle Mitch! ) Staying with the hippie type lifestyle, i figured this would be a great time to bring up organic food.

This has become a huge trend in our society and many people feel this can help make you healthier. This can be a touchy subject therefore I am going to start by saying this is simply my opinion. You do not have to agree or believe a word I say but I think organics are a waste of money. Organic food is defined as food that is made in a way that limits the use of synthetic materials during production. Now I am all about eating food in its most natural state. The problem is that like every other business, organic farming is just a way to make money.

Organic farmers spend so much time and money just to be considered a certified organic farm. They must find natural ways to prevent insects and other plants from destroying their crop. Besides this, there is probably a "regular" farmer a few miles down the road from this hypothetical organic farm. The pesticides and herbicides used on the regular farm are probably blown by the wind onto the organic produce. It may not come in direct contact with the chemicals but organic does not mean pesticide free. The other problem is that people confuse the word organic with healthy.

No matter how hard you to try to convince yourself, organic double chocolate chunk fudge brownies are NOT good for you. Again organic just means the ingredients used limited synthetic materials for production. They still contain sugar and fat that will bring on the pounds and health problems. Go ahead and enjoy an organic cookie but you still need to up your workout. My point is that "organic" has become such a political word over the past few years so think twice before blowing your paycheck at Whole Foods every week. If you have the extra money to spend, then go for it.

But in the long run, I feel the "regular" produce is just as healthy. If you are on the fence, keep in mind the dirty dozen. Basically these 12 things are the most important to buy organic because you eat the skin and they tend to require the most chemicals during production. Things like melon and kiwi are considered "clean" because you remove the peel before consuming anyway. Here is a chart for your reference: With the 4th of July this week I figured I should embrace the American theme for my recipe. What better way to use the strawberries I picked last week then to make popsicles?

I froze a huge bag of the strawberries to make them last longer so I defrosted a bowl to start. This made them softer which is a perfect consistency for a cold treat like this. I found the popsicle molds at the dollar store, only $1 for a set of four! Any other fruit you might have! Layer the strawberries and yogurt into the popsicle molds. You could also blend the yogurt with the strawberries in the first step for a creamier treat.

Top with blueberries for a festive holiday treat. Freeze for 4-6 hours or until solid. Helpful hint: run frozen popsicles under hot water for a few secrets for easy removal from the molds While Max and his friend were here, we finally tried out the climbing wall at Scioto Audobon. I wish I had known about this years ago because it is awesome to say the least. This is the tallest free outdoor climbing wall in the country, reaching a whopping 35 feet. You must bring your own harnesses and gear but otherwise you just have to sign a waiver to climb.

Signs read that rangers patrol the wall and often stop by to test your safety knowledge but we never saw them. Just don't be stupid and only climb if you know what you are doing because you do sign your life away on that waiver. The best part is that the wall has 2 automatic belay ropes set up so you can climb without someone belaying you! If you fall the rope catches and slowly lowers you to the ground. We spent at least 3 hours at the wall and my body felt it the next day. Climbing uses back and forearm muscles that I do not typically use.

I am excited to use the wall with friends on a regular basis now that we know where it is! You may not be lucky enough to have an outdoor wall, but there are indoor climbing facilities everywhere. Make a weekend outing and try something new. It's a great way to face your fears and challenge yourself!