You Lift Like a Girl

Since the baby is too young for the gym and I haven’t “officially” been cleared to workout, we are doing what we can to ease back into training. Sunday’s Workout The bleachers are shaded @ Old Kempner Stadium in the late evening. So that’s where we were last night. The track is unpaved, but Ava Grace is too young for the jogging stroller still anyway. So while she napped in her car seat on the bleachers, Momma was a never more than a few steps away “gettin’ my glisten on”. 15 X 2 – Stadium Stairs 30 X 2 – Triceps Bench Dips 15 X 2 – Incline Bench Pushups 20 X 2 – Stationary Reverse Lunges 20 X 2 – Box Jump Squats 20 X 2 – Single-legged Calf Raises I am so ready to hit the weights, but my abs are still healing from my cesarean and this 30-minute circuit last night made me sweat! I’ll keep turning up the heat gradually. Keeping the diet clean, while maintaining balance needed for my little girl’s nutritional needs.

  1. GINGER This root has the spice it takes to get your metabolism running laps. It’s a vasodilator, which means it expands blood vessels to increase body heat and metabolism by as much as 20 percent. 2. GARLIC A fav for flavoring any clean dish, this spicy bulb is known as a thermogenic, packing enough power to keep insulin levels low to maximize fat-burning and boost metabolism. Garlic also supports a healthy immune system. 3. PLUMS Mother Nature’s “eliminator.” Plums are a great source of fiber, which can help keep you regular – an important (and often overlooked) piece of your fat-loss puzzle. Just one plum has up to two grams of fiber, or about eight percent of your daily recommended intake (which is around 25 grams per day). Double up your serving and you’re up to four grams of fat-fighting fiber! 4. EXTRA –VIRGIN OLIVE OIL Like rock, paper, scissors, good fat trumps bad fat. A recent study suggests that the monounsaturated fats (like those found in “EVOO,” t...

I am two and a half weeks postpartum and I have reached my pre-pregnancy weight. Before I continue, I must tell you that I gained 18 lbs. during my pregnancy. I was CONSTANTLY hounded by those close to me trying to force-feed me – claiming that I’m “eating for two”. I believe that a pregnant woman must eat for her baby, but “eating for TWO”…I couldn’t disagree with more. My nutrition pre-pregnancy was what most consider “extreme”; however, it is the lifestyle that I have chosen – eating clean and working out mostly every day might seem “obsessive” to some, but to those that live the lifestyle that I am so passionate about understand that it is about discipline – NOT obsession. My precious baby girl is HEALTHY and HAPPY. Research shows that overweight pregnant women are more likely to give birth to a child with a lower BMI and the contrary for pregnant mothers that are underweight;  they are more likely to give birth to a baby with a higher BMI. This is the baby’s way of preparin...

PREP 30 Min * COOK NONE * SERVES 4 To make dressing, whisk 1/2 cup vinegar (I prefer white wine or Apple Cider), 4 TSP EVOO, 1/2 TSP salt , and 1/4 TSP black pepper in large bowl until blended. Stir in 2 thinly sliced shallots . With swivel blade vegetable peeler, peel each of 4 green zucchini and 4 golden zucchini  or yellow squash lengthwise in 3/4-inch-wide strips, stopping at seeded center of each. Discard seeded centers. Add zucchini strips and 1 cup fresh flat-leaf parsley leaves to dressing; toss. Let stand until flavors are blended, about 4 – 5 minutes. Divide mixture among 4 serving bowls. Top evenly with 4 seeded and diced tomatoes and 6TBSP crumbled low-fat goat cheese or feta cheese. PER SERVING (generous 1 1/2 cups): 176 calories, 9g total fat, 3g saturated fat, 0g trans fat, 6mg cholesterol, 377mg sodium, 20g total carbs, 11g total sugar, 5g fiber, 9g protein, 119mg calcium.

Parents. . .Eat Your Words! Are you pleased with your progress toward healthful nutrition and fitness habits, but frustrated with that of your children? Do you suspect that the lunches you send to school are traded or thrown away? Do you shudder at the sight of your pantry shelves displaying high-fat snacks and sugary cereals that you vowed you would never buy? Can you really win the battle against advertising, peer pressure and kids’ love affairs with sugar and fat? The Bad News and the Good News Kids today are fatter and less fit than previous generations. The rates of childhood obesity began to level off around 2006, but are still high at around 16%. And research shows that overweight children are more likely to become overweight or obese adults. Being overweight as a child even puts youngsters at risk for cardiovascular disease and type 2 diabetes at a young age. Food companies spend millions of dollars on television advertising to convince children that high-fat, high-su...

Muffin top. Love handles. The slang makes it sound oh so adorable. But if you’re like most women over 40, this overspill of flesh is anything but that. In fact, belly fat ranks as your number-one biggest body complaint. Beyond making you cringe when you look in the mirror, belly fat is even more frightening on the inside, increasing your risk for heart disease, cancer and diabetes. Unfortunately, belly fat simply expands as we age. This is tied to an increased production of cortisol, the stress hormone. Combined with other hormonal factors such as low androgens, fat cells become inflamed and tissues expand to create fat where you want it least – around your middle. Called omentum, this blubbery tissue pumps out chemicals that keep you fat, creating a vicious cycle and potential health issues you can’t hide from, even with an oversized shirt. To conquer your over-40 belly once and for all, follow Dr. Oz’s easy 5-step plan: 1. Eat in Reverse How would you like to blast off belly ...

  Most people know about the strong link between a healthy diet and disease prevention. But did you know that what you eat -- or don't eat -- may lower or prevent high blood pressure ? Also, weight loss , if you are overweight or obese, is a safe and effective way to lower blood pressure . By changing a few simple dietary habits, including counting calories and watching portion sizes to boost weight loss, you may be able to lower your blood pressure -- a proven risk for heart disease . Here's the latest diet information you need. Is Your Blood Pressure in Check? Does weight affect blood pressure? High blood pressure is more common in people who are overweight or obese. But studies show that losing weight has benefits in lowering high blood pressure. Losing weight may also help reduce medications needed to control high blood pressure. If you are overweight, talk to your doctor about a healthy weight loss plan . The best way to lose weight is to move around m...