.: July 2013

July 29, 2013

Are You Lacking the Energy to Workout?

Photo Credit: trimarni.com

Have you ever had someone tell you that working out on an empty stomach burns more fat? I have heard this lie many times before, but the truth is you should always eat something before exercising so your body has enough fuel to power through your workout. The rationale behind this myth is that not eating before your workout will force your body to burn more fat during your workout. Well, this is a big fat lie. Starving yourself before exercise can actually be detrimental to your body.

Your body needs sugar to exert energy. That is, your body needs a certain amount of sugar for fuel when working out. When that blood sugar is not there, your body will convert your own muscle into energy. A recent study published in The Strength and Conditioning Journal, look at cyclists who ate before a ride and those who fasted. The amount of fat burn was the same, but those who trained without eating first had 10% of their calorie burn come from protein, this included their own muscle mass. The point of working out is to build muscle not deplete it.

In order to perform at high intensity, your body needs energy. If your goal is to work out as hard as you can for as long as you can, how can you expect your body to oblige if you haven't properly fueled it? That is like driving a car without gas. Without proper fuel your workouts will lack the intensity you desire and you may even suffer from low blood sugar which will make you dizzy and sluggish.

Some might use the excuse that they can't work out on a full stomach. You do not have to gorge yourself a healthy snack will be enough. Make sure to eat 45 minutes before a workout, that way you will have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Try eating a snack with both carbs and protein like low-fat yogurt with berries or apple slices and peanut butter. If you are still at loss of what to eat, you can reference an older blog post of mine for more ideas.
http://allisalleyway.blogspot.com/2013/06/tired-these-10-foods-will-help-improve.html.

A friendly reminder: You should always eat something before a workout. You do not want to pig out, but a small healthy snack of carbs and sugar will fuel your body with enough energy for a killer workout.

July 17, 2013

Wellness Wednesday: Eat Your Greens

Green Leafy Vegetable Nutrition

I have heard that it was common for our ancient ancestors to eat up to six pounds of leaves per day. Can’t you just picture them now, walking along from one place to another, just picking and eating leaves as they go. Can you imagine eating a grocery bag full of greens each and every day? Few of us even eat the minimum USDA recommendations of 3 cups of dark green vegetables per week. And yet, these veggies contain a boatload of vitamins, minerals, and phytonutrients

Quick Facts

Dark leafy greens are a rich source of vitamin C, K, E, and B, as well as iron, calcium, and fiber, which are essential for good health. Recent studies have shown that Vitamin K plays an important role in preventing osteoporosis, arthritis, diabetes, and atherosclerosis. Vitamin E has been shown to prevent skin cancer.

Greens contain beta carotene (vitamin A), lutein, and zeaxanthin which are powerful antioxidants that destroy free radicals (that damage and weaken our body cells), and help protect our bodies from cancer. Beta carotene strenghtens the immune system, while lutein and zeaxanthin prevent degenerative eye diseases like cataract.

They are also known to slow down general age-related cellular degeneration, and are great for our skin, hair, and nails. Our bodies’ convert the beta carotene in leafy greens like spinach to vitamin A which regulates the production and turnover of cells so skin's surface is smooth.

Vitamin A has also been shown to reduce skin sensitivity to sun. For excellent skin health, include three 1-cup servings of foods rich in beta-carotene such as spinach and other greens.

Greens also contain folate, which plays an important role in the repair of damaged cells. Folate is known to reduce the risk of colon, lung, cervix, and breast cancer.

The phytochemicals or antioxidants in greens like Bok Choy and kale are enzymes that help fight cancer. These enzymes also help with digestion and keep our digestive tract healthy.

Greens are a rich source of potassium and magnesium. Potassium helps regulate blood pressure, and magnesium regulates blood sugar. A new study conducted at University of Leicester, UK, has shown that eating one and a half cup of extra servings of green leafy vegetables a day reduces the risk of type 2 diabetes by 14 percent. Greens such as spinach may also help reduce type 2 diabetes risks due to their high magnesium content.Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it.

Vitamin K:

· Regulates blood clotting

· Helps protect bones from osteoporosis

· May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques

· May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis

· May help prevent diabetes

Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil. Topping the leafy charts with the highest amount of vitamin K is kale, which has 1147 mg per cup. But be wary: the Environmental Working Group's 2009 list of dirty dozen foods with the highest pesticide residue included kale. Look for kale at local farmers' markets in fall and winter, and be sure to ask your farmer how he grows this leafy green super food.

Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a "freebie" carb-wise (meaning the carbohydrate doesn't have to be counted at all).

Work Cited:

http://www.livestrong.com/

http://en.wikipedia.org/wiki/Vitamin_K

http://www.ehow.com/

July 15, 2013

Model Monday: Best of the Fall/Winter 2013 Runways

Rachel Zoe

This '70s inspired outfit gives a nod to equestrian lifestyle and — according to the show notes — "rock 'n roll underground London."

Oscar de la Renta

This is a beautiful mulberry silk faille ball gown with old bullion embroidery.

Badgley Mischka

Badgley Mischka is always so detail-oriented in her impossibly flattering gowns. This outfit right off the runway, has a hand-embellished bodice as well as sheer ruffles in all the right places.

Tory Burch

This is very dainty and sweet dress that is beautifully feminine.

Diane von Furstenberg

Miss Diane von Furstenberg is the one and only designer to pull off this stunning pink shade, which maintains the delicate balance of packing that bright color punch while simultaneously not crossing over into summer territory.

Monique Lhuillier

The fluidity of this saturated print is wonderful— based on the deep green gemstone malachite, a piece of which is what inspired the designer this season.

Zuhair Murad

This dress has plenty of bling, but it is tamed slightly by it’s graphic pattern whirled into an hourglass shape.

DKNY

This bright and bold, form fitting number was one of my favorites on the runway during Mercedes Benz Fashion Week Fall/Winter 2013 on February 10, 2013 in New York City.

Elie Saab

Gorgeous jewel tones are made all the more so with the elegant billowy silhouettes that have become synonymous with the designer and are enhanced with subtle sequined detail.

July 11, 2013

Best of the Web Part 1