Yesterday as I browsed facebook I came across many disturbing facts about perscription drug use, heroin, and methamphetamine.
Methamphetamine has been a problem in my town for a number of years. I know people who have used the drug. This drug grabs people early in life. Out of 160 ish students that were in my high school class I knew at least 8 people who tried methamphetamine. That's just the people I knew who admitted to trying it. That's a scary # for such young people.
The amount of perscription drug use is also very frightening. It seems as though everyone you talk to is on some sort of perscription drug. Don't get me wrong here, in some cases there is a need to medicate with perscriptions! The abuse of these drugs just seem to be sky rocketing!
Yesterday I read confirmation of heroin use in the county I live in. How many young people is heroin going to swipe up and gain control over? To me this is heartbreaking and terrifying especially in such a small community.
Where does this need for stimulants come from?
There is a sense of control in me that is too terrified to even try such drugs. Drugs that might make me feel out of control. To be in control of my mind and body is something I need to feel safe. Workouts have become a stress outlet as well as a way to get my mind and spirit in line. It has become a healthy outlet when controlled and managed in healthy doses. Like a drug, exercise can be addicting. There is harmful addictive and healthy addictive. However, I do not have an addictive personality so it takes just the right amount of exercise to keep me hooked on it. Looking back to my middle school and high school days where a lot of people I knew became slave to drugs and alcohol, I'm grateful for athletic organizations such as girls basketball, soccer, softball, and track. All of which I took part in as I grew up. If it weren't for that foundation of Athletics, my life would look totally different. That's not to say I dodged harmful things completely or lived healthy all of the time. To be honest I went through a bout of tribulation that I managed to escape when I found a nook in weight training.
A firm believer in exercise is the best medicine, my hope is that if you have not found a routine and eating plan that works for you, I hope you find one! Find it fast because I promise it will be the best health decision you've ever made. Find something you enjoy ie: swimming, tennis, hiking, biking, lifting, running, you name it. If you enjoy it you are more likely to keep doing it! Exercise is a medication! A natural one! Think about it: if you have arthritis, diabetes, high blood pressure, high cholesterol, high body weight index, high anxiety. Exercise has been proven to help manage all of the above. Try it!
Thursday, May 7, 2015
Thursday, April 30, 2015
Get Swole phase 1 meal # 5 Egg white and brown rice Omelet
Ingredients
4 egg whites
1 egg with yolk
1Table Spoon diced onion
1/4 cup chopped spinach
1/4 cup brown rice
Mix all ingredients together . Spray a skillet with olive oil set at medium heat. pour the mixture into the skillet, let cook for approx 3 min and flip/fold egg mixture into a taco shaped omelet. Cook until the egg is firm with no whites running out.
Serve with 1/2cup fruit.
4 egg whites
1 egg with yolk
1Table Spoon diced onion
1/4 cup chopped spinach
1/4 cup brown rice
Mix all ingredients together . Spray a skillet with olive oil set at medium heat. pour the mixture into the skillet, let cook for approx 3 min and flip/fold egg mixture into a taco shaped omelet. Cook until the egg is firm with no whites running out.
Serve with 1/2cup fruit.
Monday, April 27, 2015
Get swole phase 1 meal #4 one pot pasta
I got this idea from a Pinterest post but I added chicken and instead of a white sauce I did a red sauce.
Ingredients
2 cans chicken broth
2 chicken breast
1/2 package whole wheat linguine pasta
1lb asparagus chopped into 1 inch lengths
1 lb broccoli chopped
1 yellow onion thinly sliced
3/4cup frozen peas
4 garlic cloves minced
1/4tsp salt
1/4 tsp pepper
2 Tablespoons olive oil
1Cup spaghetti sauce
In a skillet season (to your liking) cook the chicken breast covered until done and golden brown and set aside.
Combine the broth, asparagus, broccoli, onion, salt, pepper and pasta, in a large pot. Drizzle the olive oil over and Bring to a boil stirring occasionally, reduce heat, add the peas, simmer for 7 minutes stirring often. There may be excess liquid, if so drain immediately and return the mixture to the pot.
Heat your spaghetti sauce
I heat in a separate dish but you can add the sauce directly to the pasta mixture.
Serve the pasta dish with your chicken breast and a dinner salad! Enjoy!
Saturday, April 25, 2015
Get Swole phase 1 meal #3 easy oats
Easy Oats
1/4 cup oatmeal w 1/4 cup whole milk and 1/4 cup non-sweetened applesauce
Top with desired amount of ground cinnamon
Serve with 2eggs scrambled
1/4 cup mixed fruit
Nothing fancy today folks!
1/4 cup oatmeal w 1/4 cup whole milk and 1/4 cup non-sweetened applesauce
Top with desired amount of ground cinnamon
Serve with 2eggs scrambled
1/4 cup mixed fruit
Nothing fancy today folks!
pregnant and want to workout
Science is beauty. Physiology of the human body is extraordinarily complex and brilliant. It was not until college that I really started to appreciate the awe of the human body. It was not until I got pregnant with my first son that I recognized just how powerful God made the female body.It became even more evident through the labor and delivery of both of my sons! Unique. Strong.
Before I got pregnant I was working out just about every single day. You can imagine my need and want to feel like I could still hit the gym while I was pregnant. Guess what?! I did! You can too! There are so many misconceptions about working out/lifting while pregnant. On one side of the fence you have the neigh sayers who believe you can exhaust your body to the point of pulling away nutrients from your growing baby. On the other side of the fence you have pro athletes competing in CrossFit and marathons.
Science proves that moderate amounts of exercise during pregnancy can be beneficial to both mom and baby. The exercise can improve blood flow to the uterus, thus provides more nutrients, oxygen, and blood to the baby. Most doctor recommend pregnant women to exercise during pregnancy. The American Pregnancy Association states, "exercise during pregnancy can prepare your body for labor and delivery."
You should have seen some of the looks I got at the gym while I was pregnant! I caught a lot of flack for light cardio, light lifting, and strength training. There were days where I got glared at by other women and just stared at by men. It was like I was a foreigner or an alien! At times it was very discouraging or uncomfortable. One lady in particular would always say things like, "wow, you're still at it? Is that okay to do? Are you okay to lift that?" Most times I would just smile or say "I've been cleared by my doctor." I had in fact told my doctor about my exercise habits and lifestyle. He told me that if I felt good enough to do it, then I should until my body tells me to slow down. The body is capable of amazing things! It will tell you when you have had enough. It will tell you when to slow it down and when to rest. Most days I found that I felt more energized and enlightened from my workout. There is no doubt in my mind that exercise helped all aspects of my pregnancies.
Believe it or not, you CAN live a normal life while you are pregnant! I did all sorts of things like: hiking, boating, fishing, biking, working out, and more. There was a weekend where I went hunting with my husband, I was around 7-8 months pregnant with our first baby, and we hiked over 8 miles in one afternoon. Don't get me wrong I was very cautious about the amount of stress and exertion that I was putting on my body throughout every exercise that I participated in. Heart rate, breathing, body temperature, and stability were all very important for me to monitor.Most importantly though I listened to my body when it was time to take a break. Overall I had two very healthy pregnancies, with no complications, and strong, healthy babies who were both trying to hold their heads up on day one! With my second son I was able to give birth naturally, something I know would have been 10x harder had I not been in the physical shape that I was in due to my continued efforts to stay healthy and active throughout the entire 9 month pregnancy!
I hope this is inspiring or at least lays out some guidelines on exercise during pregnancy. Below is an article I got from The American Pregnancy Association that briefly lays out some information on the positive aspects of exercise during pregnancy. I want to highlight this fact you'll find in the below article, "If you participated in a regular exercise activity prior to your pregnancy, it is probably fine to continue to participate during your pregnancy."
http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
Now is not the time to exercise for weight loss, however proper exercise during pregnancy will likely help with weight loss after delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
Being active with 30 minutes of exercise on most or all days can
benefit your health during pregnancy. Exercise of just 20 minutes 3 or 4
days a week is still beneficial. The important note is that you want to
seek to be active and get your blood flowing.
To have success in completing exercises during pregnancy it is a good
idea to plan when during the week, at what time and where you will
exercise. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.
Here are some of the benefits from exercise during pregnancy that you may experience:
If you participated in a regular exercise activity prior to your
pregnancy, it is probably fine to continue to participate during your
pregnancy. There are many exercises that are safe to do during your
pregnancy but it is important not to overdo it and to use caution. Many
people were uneasy when they discovered that Olympic volleyball player
Kerri Walsh Jennings had received the “OK” from her obstetrician to play
competitive volleyball while pregnant. The American Pregnancy
Association would have cautioned against this because of the
vulnerability of impact with another player, the ground, or parts of the
surrounding court area. However it is important to highlight a key
truth in the counsel her provider gave.
Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However even with this protection, it is recommended that you avoid exercise that leave you vulnerable for impact.
You will probably want to avoid these types of exercises during pregnancy:
Before you begin exercising, remember that it is important to talk to
your health care provider. If you aren’t active or aren’t very active,
walking is a great exercise to start with. Walking is usually safe for
everyone, it is easy on your body and joints and it doesn’t require
extra equipment. It is also easy to fit into a busy schedule.
Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you could rest your hands on your knees. Then slowly stand back up pushing up from your knees with your arms if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
Please see this article for a closer look at recommended exercises during pregnancy.
All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended that you consult your healthcare provider about exercises for your specific situation.
Before I got pregnant I was working out just about every single day. You can imagine my need and want to feel like I could still hit the gym while I was pregnant. Guess what?! I did! You can too! There are so many misconceptions about working out/lifting while pregnant. On one side of the fence you have the neigh sayers who believe you can exhaust your body to the point of pulling away nutrients from your growing baby. On the other side of the fence you have pro athletes competing in CrossFit and marathons.
Science proves that moderate amounts of exercise during pregnancy can be beneficial to both mom and baby. The exercise can improve blood flow to the uterus, thus provides more nutrients, oxygen, and blood to the baby. Most doctor recommend pregnant women to exercise during pregnancy. The American Pregnancy Association states, "exercise during pregnancy can prepare your body for labor and delivery."
You should have seen some of the looks I got at the gym while I was pregnant! I caught a lot of flack for light cardio, light lifting, and strength training. There were days where I got glared at by other women and just stared at by men. It was like I was a foreigner or an alien! At times it was very discouraging or uncomfortable. One lady in particular would always say things like, "wow, you're still at it? Is that okay to do? Are you okay to lift that?" Most times I would just smile or say "I've been cleared by my doctor." I had in fact told my doctor about my exercise habits and lifestyle. He told me that if I felt good enough to do it, then I should until my body tells me to slow down. The body is capable of amazing things! It will tell you when you have had enough. It will tell you when to slow it down and when to rest. Most days I found that I felt more energized and enlightened from my workout. There is no doubt in my mind that exercise helped all aspects of my pregnancies.
Believe it or not, you CAN live a normal life while you are pregnant! I did all sorts of things like: hiking, boating, fishing, biking, working out, and more. There was a weekend where I went hunting with my husband, I was around 7-8 months pregnant with our first baby, and we hiked over 8 miles in one afternoon. Don't get me wrong I was very cautious about the amount of stress and exertion that I was putting on my body throughout every exercise that I participated in. Heart rate, breathing, body temperature, and stability were all very important for me to monitor.Most importantly though I listened to my body when it was time to take a break. Overall I had two very healthy pregnancies, with no complications, and strong, healthy babies who were both trying to hold their heads up on day one! With my second son I was able to give birth naturally, something I know would have been 10x harder had I not been in the physical shape that I was in due to my continued efforts to stay healthy and active throughout the entire 9 month pregnancy!
I hope this is inspiring or at least lays out some guidelines on exercise during pregnancy. Below is an article I got from The American Pregnancy Association that briefly lays out some information on the positive aspects of exercise during pregnancy. I want to highlight this fact you'll find in the below article, "If you participated in a regular exercise activity prior to your pregnancy, it is probably fine to continue to participate during your pregnancy."
http://americanpregnancy.org/pregnancy-health/exercise-during-pregnancy/
"Is exercise during pregnancy safe?"
Overall and in most cases, exercise is safe during pregnancy. You will usually find that it is even recommended. Usually the first rule of thumb is this. If you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely your healthcare provider will tell you that you can remain active as long as it is comfortable and there are no other health conditions suggesting otherwise.Now is not the time to exercise for weight loss, however proper exercise during pregnancy will likely help with weight loss after delivery of your baby. Exercise does not put you at risk for miscarriage in a normal pregnancy. You should consult with your health care provider before starting any new exercise routine. We have more information at exercise warning signs.
What are the benefits of exercise during pregnancy?
Being active with 30 minutes of exercise on most or all days can
benefit your health during pregnancy. Exercise of just 20 minutes 3 or 4
days a week is still beneficial. The important note is that you want to
seek to be active and get your blood flowing.
To have success in completing exercises during pregnancy it is a good
idea to plan when during the week, at what time and where you will
exercise. As shown in the photo above, prenatal yoga is a great, low impact exercise that can be highly beneficial for pregnant women.Here are some of the benefits from exercise during pregnancy that you may experience:
- Helps reduce backaches, constipation, bloating, and swelling
- May help prevent or treat gestational diabetes
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance
- Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
Guidelines for choosing an exercise during pregnancy
If you participated in a regular exercise activity prior to your
pregnancy, it is probably fine to continue to participate during your
pregnancy. There are many exercises that are safe to do during your
pregnancy but it is important not to overdo it and to use caution. Many
people were uneasy when they discovered that Olympic volleyball player
Kerri Walsh Jennings had received the “OK” from her obstetrician to play
competitive volleyball while pregnant. The American Pregnancy
Association would have cautioned against this because of the
vulnerability of impact with another player, the ground, or parts of the
surrounding court area. However it is important to highlight a key
truth in the counsel her provider gave.Your baby is surrounded by fluid in the amniotic sac, which is nestled inside the uterus, which is surrounded by the organs, muscles and your physical body. This actually creates a rather safe environment for your developing baby. However even with this protection, it is recommended that you avoid exercise that leave you vulnerable for impact.
You will probably want to avoid these types of exercises during pregnancy:
- Activities where falling is more likely
- Exercise that may cause any abdominal trauma, including activities that include jarring motions, contact sports or rapid changes in direction
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
- Be sure to wear loose fitting, comfortable clothes as well as a good supportive bra.
- Choose shoes that are designed for the type of exercise you do and that fit properly.
- Exercise on a flat, level surface to prevent injury.
- Eat enough healthy calories to meet the needs of your pregnancy as well as your exercise program.
- Finish eating at least one hour before exercising, see also pregnancy nutrition.
- Drink plenty of water before, during and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
Which exercises during pregnancy are beneficial
Before you begin exercising, remember that it is important to talk to
your health care provider. If you aren’t active or aren’t very active,
walking is a great exercise to start with. Walking is usually safe for
everyone, it is easy on your body and joints and it doesn’t require
extra equipment. It is also easy to fit into a busy schedule.Squatting during labor may help open your pelvic outlet to help your baby descend, so practice squatting during pregnancy. To do a squat stand with feet shoulder width apart and slowly lower into a squat position. You should keep your back straight, heels on the floor and your knees shouldn’t protrude in front of your feet. Hold the squat for 10 to 30 seconds; you could rest your hands on your knees. Then slowly stand back up pushing up from your knees with your arms if you need to. Repeat this 5 times working up to more.
Pelvic tilts strengthen the muscles in your abdomen and help alleviate back pain during pregnancy and labor. To do pelvic tilts get on your hands and knees. Tilt your hips forward and pull your abdomen in. Your back should slightly round. Stay in this position for a few seconds then relax without letting your back sag. Repeat a couple of times, working up to 10.
Please see this article for a closer look at recommended exercises during pregnancy.
Body changes that affect exercise during pregnancy
There are many changes happening in your body during pregnancy. First, joints are more flexible from the hormones which cause certain muscles to relax during pregnancy. Your center of gravity or equilibrium is shifted from the extra weight in the front as well as your shifting hips. This can affect your balance as you near your due date. The extra weight will also cause your body to work harder than before you were pregnant.All of these factors may affect how you exercise and what exercises you choose to do. Remember, it is always recommended that you consult your healthcare provider about exercises for your specific situation.
Last Updated: 07/2014
Compiled using information from the following sources:
Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc. http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
Friday, April 24, 2015
Get swole phase 1 meal #2 pepper jack steak
Ingredients
4 thin cut steaks
4 slices pepper jack cheese halved
1 green bell pepper sliced
1 onion sliced
1/2 cup green chiles peppers or jalapeños
4 TBS Worcestershire sauce
1TBS Olive oil
1/2 tsp onion powder
Season meat with the onion powder and Worcestershire
Sauté onions and bell peppers, chile peppers in the olive oil until tender
While your steak is on the grill. Grill steak 2 mins each side
Then place the sautéed peppers and onions on top of the steak while the meat is resting on the grill
Add a piece of pepper jack cheese on top of each steak and let the cheese melt into the onions and peppers.
Add salt and pepper to taste.
Serve with green beans and broiled sweet potato strips
(Slice one large sweet potato, place on tin foil covered cooking sheet, glaze with olive oil and seasonings of choice) broil on high for approx 12 min or until brown on the edges.
Enjoy!
4 thin cut steaks
4 slices pepper jack cheese halved
1 green bell pepper sliced
1 onion sliced
1/2 cup green chiles peppers or jalapeños
4 TBS Worcestershire sauce
1TBS Olive oil
1/2 tsp onion powder
Season meat with the onion powder and Worcestershire
Sauté onions and bell peppers, chile peppers in the olive oil until tender
While your steak is on the grill. Grill steak 2 mins each side
Then place the sautéed peppers and onions on top of the steak while the meat is resting on the grill
Add a piece of pepper jack cheese on top of each steak and let the cheese melt into the onions and peppers.
Add salt and pepper to taste.
Serve with green beans and broiled sweet potato strips
(Slice one large sweet potato, place on tin foil covered cooking sheet, glaze with olive oil and seasonings of choice) broil on high for approx 12 min or until brown on the edges.
Enjoy!
Thursday, April 23, 2015
Get swole phase 1 meal #1 dinner
Elk Tips
Ingredients:
2lb elk steak or roast cut into chunks
1 medium yellow onion chopped
1cup spinach chopped
1/2Cup beef broth
3 TBS whole wheat flour
2TBS olive oil
1/4tsp cornstarch
1/4tsp salt
1/4tsp black pepper
Mix together flour, salt, pepper, and cornstarch
Coat each piece of meat with the flour mixture and set aside
Heat the olive oil in a large skillet on medium/high heat
Once the oil is hot put the coated meat in. Seer each side evenly until brown.
Add the chopped onions and spinach and cool for approx 4 minutes.
Add in the beef broth and bring to a boil then reduce heat to low and simmer for approx 10-12 minutes until the broth thickens to a sauce.
You can add flour or cornstarch for desired thickness.
Remove from heat serve over and or with brown rice or whole wheat egg noodles.
Enjoy also with roasted asparagus and a side salad!
This meal with the asparagus and side salad gets you your protein, healthy carb, and veggies!
Ashleigh N. Seely, RDH
Ingredients:
2lb elk steak or roast cut into chunks
1 medium yellow onion chopped
1cup spinach chopped
1/2Cup beef broth
3 TBS whole wheat flour
2TBS olive oil
1/4tsp cornstarch
1/4tsp salt
1/4tsp black pepper
Mix together flour, salt, pepper, and cornstarch
Coat each piece of meat with the flour mixture and set aside
Heat the olive oil in a large skillet on medium/high heat
Once the oil is hot put the coated meat in. Seer each side evenly until brown.
Add the chopped onions and spinach and cool for approx 4 minutes.
Add in the beef broth and bring to a boil then reduce heat to low and simmer for approx 10-12 minutes until the broth thickens to a sauce.
You can add flour or cornstarch for desired thickness.
Remove from heat serve over and or with brown rice or whole wheat egg noodles.
Enjoy also with roasted asparagus and a side salad!
This meal with the asparagus and side salad gets you your protein, healthy carb, and veggies!
Ashleigh N. Seely, RDH
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