30 Day Ab Challenge Starts Tomorrow!

Who wants to participate in a 30-day ab challenge for the month of July with me? Starting tomorrow, July 1^st, I am going to do this ab challenge and I hope you will join me. Incorporate these daily exercises into your regular cardio/strength workout routine to help build and shape your abdominal muscles.

4 Races in 4 Weeks: Week 1: Review of Hit and Run 5k

The first race in this series is the Hit and Run 5k.  This race is basically a 5k run through the field and parking lot surrounding the Regency Furniture Drive in Waldorf, MD.  There are only 5 bounce obstacles during the course.  I would have liked to see at least double that.

 

I ran this race with a few friends who are new to OCR.  We started the event around 8:45am; they were releasing groups of approximately 30 people every 2-4 minutes.  The smaller groups was to help alleviate long waits at the obstacles which was happening at prior events according to Yelp reviews.  At the obstacles, the wait was about 1-3 minutes at each, but we had to wait about 20 minutes at one of them.  The obstacles themselves were basically custom-made bounces houses.  It was fun to bounce around, but they weren’t really that much more fun than jumping on a trampoline.  On three of the obstacles you had to run along the top level.  If you fell off or were knocked off by balls, then you just stepped down 6” to the next level.  I’m sure it was setup that way for safety reasons, but it just didn’t seem to be much of a thrill.  If this was my first obstacle race, I probably would have enjoyed it more, but after completing numerous other races, these obstacles were pretty weak and too few.  I did not see any soap-foam as they showed in the promotional video.  The running was literally zig-zagging back and forth on the grounds of the stadium field and parking lot.  I do not plan to run this event in the future, but will look into their competitors

If you aren’t looking for a physically demanding race or may be running with younger ones then you may enjoy this one.  They have a 10 to 13-year old parent/kid wave at each race, which I image would be great for younger ones.  

Teaser Alert: 4 Races in 4 Weeks

Unless you have been living under rock for the past couple years, you have probably noticed the obstacle course run craze has taken over America. From small start-ups like the Rebel Race to huge multi-million dollar race organizations like the Tough Mudder and Spartan Race, there is no shortage of people willing to get down and dirty for these types of races.

My husband is one of those people. He loves obstacle course races because they are more fun for him than your traditional 5k or 10k race. This year, he has over 10 races scheduled from shorter 5k’s to 10-12 mile mud-runs and in the next 4 weeks he has committed to 4 different races. I have asked him to write reviews on the different races he competes in since each organization runs their races differently and offer a new take on the typical mud-run. Here is the list of races he is participating in in the next 4 weeks.

Week 1	Hit and Run 5k	5k
Week 2	Go Ruck Challenge	15-20 miles
Week 3	Spartan Sprint	5 miles
Week 4	Battle Frog	15k

He recently participated in the Savage Race, a 5-mile race in Kennedyville, MD. Here is what he had to say about that race.

Savage Race:  Add to your OCR List!

I completed the Mid-Atlantic Savage Race in May.  This was the fourth race I completed so far this year.  I thoroughly enjoyed this race.  The event was setup and managed well.  Traffic to and from wasn’t an issue.  They had great obstacles and you didn’t finish covered in mud (more on that later).  I’ve completed a dozen or so Obstacle Course Races (OCR) in the past 2 years.  For me, some events can be less than ideal with long lines at the obstacles, excess amount of muddy obstacles just for the sake of making your finish muddy, long lines to hose off after the race, and lame obstacles.  Savage Race was not this at all. 

The morning of the race, I checked their Facebook page, (https://www.facebook.com/#!/runSavage) and realized the race was a 10k, not 5k like I thought.  Oh well, I’ve been training for some longer races later in the summer, so I felt prepared.  Getting there was easy as there weren’t any traffic delays.  I was running a little late (my own fault) so I had to rush to get my bib and submit my “death waiver”.  I lined up a few minutes before my start time, just in time to stretch.  Once we started, we were faced with some of the regular obstacles I am used to, climbing multiple 4’ – 8’ walls, crawling in the mud in tubes/tunnels or under barbed wire, climbing cargo nets, carrying heavy objects a short distance (pieces of lumber was used for this race), and jumping over fire.  However, in this event they had 3 obstacles I hadn’t faced before; “Shriveled Richard”, “Tazed”, and “Colossus”. 

“Shriveled Richard” is a large dumpster full of ice and water.  I would say the water temperature was around 35 degrees.  Not only did you jump in, but you had to fully submerge to go under a beam in the middle of the dumpster.  This was the second obstacle of the day and yes it was really cold.  I can tell you it earned its name.  In the last mile, I faced 2 more exciting obstacles. 

“Tazed” is an obstacle where you crawl under barbed wire and there are pieces of string hanging down like tentacles, except random ones were electrified.  I crawled on my stomach and kept my head down so I wouldn’t be shocked in the face.  The first one hit me on the top of the head and it felt like I had been punched in the head.  I’m sure it stopped me in my tracks, but I don’t remember.  I kept crawling (probably quicker at this point) and another electrified tentacle hit me in the leg.  Yup, it was a stronger shock than I expected.  

The second to last obstacle is “Colossus”.  Savage Race calls it the “Tallest quarter pipe in obstacle racing.”  I’ve been looking forward to this obstacle and having to work as a team to get up it and help others to the top.  This one had ropes hanging from the top, reaching about 1/3 of the way down of the ramp.  You run half way up the half pipe, and grab the rope to pull you the rest of the way up.  I reached the rope on my first attempt and pulled myself up.  I turned around to help my fellow racers make it to the top, but there were only a few people attempting the pipe at the time and there were more than enough people at the top helping the people up.  Once at the top of Colossus, you slide down into a pool of water (which washed off about 95% of the mud).  The pool is lined with plastic so you don’t get muddy crawling out.  I ran a couple hundred yards, jumped over the fire and crossed the finish line.  I don’t think they even had a hose off area, because you finish wet, not muddy.  For me this was awesome, because I didn’t have to spend the next 30 minutes waiting in line for a hose to clean off the mud.   I dried off using the towels I brought and I had my celebratory beer!

I’d love to hear your feedback, let me know if you’ve completed a Savage Race.  Did you have a similar experience?  How did you like it?  Please let me know if you have any questions regarding mud races. 

Agility Ladder Workout

Top 7 Tips for a Healthy Lifestyle

Here we are, my complete list of Tips for a Healthy Lifestyle (click each one to read more). Take it one step at a time and you will become healthier on the inside out and out! 

1. Plan Ahead
2. Move Your Body Every Day
3. Drink More Water
4. Mix it UP
5. If You Don’t Know What It Is, Don’t Eat It
6. Eat More Fruits and Vegetables
7. Get More Sleep

Healthy Lifestyle Tip #7: Get More Sleep

Adequate sleep is needed for healthy functioning of your body and mind and is key to a healthy lifestyle. Not only does sleep impact your mood, energy, concentration, and ability to interact with others, but it has an impact on exercise and diet as well.

Exercise and Sleep

Exercise and sleep are interrelated because daily exercise promotes better sleep and adequate sleep gives you the energy for exercise.

You need adequate sleep in order for the body to recover from exercise and prepare itself for the next day. Sleep deprivation results in the inability of the body to store glycogen which is used as a primary fuel by the body during exercise. This is why when you don’t get enough sleep you are lethargic and don’t perform as well during exercise. In addition, sleep deprivation increases the hormone cortisol in your body which impedes your body from healing and repairing after exercise.

Regular exercise also improves the quantity and quality of sleep over time because it reduces stress and anxiety, which can impede sleep. In addition, several studies have shown that exercise improves sleep for people with sleep disorders, such as insomnia and sleep apnea.

Diet and Sleep

Sleep and diet also form a cause and effect relationship that can either be beneficial or detrimental to your health.

If you don’t get enough sleep you are more likely to need caffeine, sugar or some other stimulant in order to get you through the day. In addition, lack of sleep causes an increase in leptin levels, a hormone that regulates appetite, causing an appetite increase. These two factors combined often result in poor food decisions throughout the day because you tend to crave more sugary and fatty foods in order to boost your energy and satisfy your appetite. Furthermore, eating more processed foods throughout the day, especially those high in fat, causes indigestion and heartburn which can disrupt sleep. As you can see, poor sleep and poor diet form a vicious cycle that can be hard to break.

Melatonin is a hormone that helps synchronize circadian rhythms that regulate sleep. Melatonin supplements are often given to people who suffer from sleep disorders, but this hormone can also be found in various plant foods.

Tomatoes

Grapes

Cherries

Orange bell peppers

Flaxseeds

Walnuts and Almonds

So How Much Sleep Should I Get?

The recommended amount of sleep a person should get per night is about 7-9 hours. People who consistently get 6 or less hours of sleep per night have been shown to weigh more and have poorer health. I get about 8 or 9 hours of sleep a night because I go to bed fairly early, around 9pm, and get up early to work out around 5 or 6 am. I hardly ever feel groggy in the morning because I keep my sleep schedule regular and make sure I am getting enough sleep each night, which helps me maintain and regular exercise schedule as well. I also never have an issue falling asleep at night or waking up throughout the night, which means I am getting a higher quality sleep. Adequate sleep is an extremely important factor in a healthy lifestyle because better sleep will make you feel better and give you more energy which will lead to healthier decisions throughout the day.

Healthy Lifestyle Tip #6: Eat More FRUITS and VEGETABLES

Eat more fruits and vegetables! Preferably, eat more raw fruits and vegetables but if you like them better cooked then eat them cooked. You don’t have to be vegan or vegetarian, just focus on incorporating more fruits and vegetables into your diet and you will become healthier.

Some of the benefits of eating fruits and vegetables are:

High in vitamins, antioxidants and other nutrients that will keep you healthy and energized

Reduce the risk of disease, including heart disease, cancer, obesity, high blood pressure, diabetes, etc.

High in fiber which helps you feel full and prevent overeating as well as aids in digestion

Low in calories and fat so you can eat more and feel full without gaining weight

Dr. Douglas Graham is known for the 80-10-10 plan. 80-10-10 it is a caloric nutrient ratio of carbohydrates, proteins, and fats. His recommendation is that you consume 80% of your daily calories from carbohydrates, 10% of your calories from protein, and 10% of your calories from fat. In addition, these calories should be in the form of whole, fresh, ripe, organic, raw, fruits and vegetables.

I think the 80-10-10 ratio is a good guide to use when determining what types of foods you should be eating because it emphasizes eating a majority of your calories from fruits and vegetables. I tend to stick with the 80-10-10 ratio, but I also eat cooked vegetables, legumes, and non-glutinous grains.

If you would like to try out the 80-10-10 diet, cronometer.com is an easy tool to help you track your daily intake of these macro-nutrients and also make sure you are getting enough of other micronutrients. Once you get used to eating this way you will no longer have to track it day by day because you will know what foods to eat and not to eat.

Eating more fruits and vegetables is definitely a cornerstone to achieving a healthier lifestyle. It is easy to incorporate more fruits and vegetables into your diet because there are so many different types and varieties. Try different things and see what you like, there are endless options available to you when you make a commitment to a plant-based lifestyle and long-term health.

Healthy Lifestyle Tip #5: If You Don't Know What it is Don't Eat It!

There are so many foods in the market these days that shouldn’t even be considered food because they have been processed beyond the point of containing anything more than chemicals that are designed to taste like food. My advice is that if you read the ingredients on a particular food product and you don’t know what the ingredients are, then don’t eat it. Instead, focus on eating more whole, plant-based foods that aren’t processed and don’t contain unknown ingredients.

Let’s play a game called Name that “Food”! Below are the ingredients in a well-known food item found in the grocery store.

Let’s look at some of the ingredients a little closer:

BHT

A preservative added to many foods that is also used in jet fuels, rubber, and embalming fluid

Dextrin

Gives foods its crispiness and is also used as the glue for envelope adhesive, printing thickener, and is added to fireworks

TBHQ

Used as a preservative in foods and has also been shown to cause tumors and DNA damage in lab animals

Not to mention the following mentioned once or more than once: flavoring, blueberry flavored, concentrate, artificial, color added, preservative, etc.  

Want to guess what food this is?

Sorry to burst your bubble but even so-called “health” and “diet” foods contain dangerous chemicals that humans are not meant to consume. The good news is, there are healthy alternatives to these traditional foods found in the grocery store that contain whole foods rather than chemicals such as the product below. Red Mill brand old fashioned rolled oats contain 1 ingredient, and that is organic whole grain oats. No added chemicals or preservatives here and they make a delicious alternative to traditional breakfast cereal.

In general, if you are looking to be healthier then I would stand by the general rule that if you don’t know what it is (or you can’t pronounce it) don’t eat it. This is a good guideline to follow because it will lead you towards consuming more whole foods rather than processed foods, which contain a lot of chemicals that can be physically addictive or added salt, sugar, and oils that are not in whole foods. This goes for all kinds of foods, drinks and even supplements. Consuming more whole foods will lead to a healthier lifestyle because you will be consuming more nutrients which will give you more energy, better digestion, and overall better health.

Healthy Lifestyle Tip #4: MIX it UP!

The fourth tip to be successful on a healthy lifestyle is to MIX IT UP! That is, mix up your workout routines. If you do the same type of workout every day for several months (1) you will be bored out of your mind and unmotivated and (2) you will stop seeing results as your body adjusts to using the same muscles over and over again. In order to change your body, you should mix up your workouts and try new things that use different muscles, different skills, and different parts of your body. There are so many things you can do to stay active and adding variety to your workouts will benefit your physically as well as keep you excited about working out.

Here are the different types of workouts you can do:

Aerobic Exercise

Aerobic exercises work the cardiovascular system and help build endurance by increasing your heart rate and utilizing oxygen to meet energy demands. Aerobic exercise is generally low impact and light-to-moderate intensity for longer periods of time.

• Running
• Swimming
• Cycling
• Walking
• Hiking

Strength Training

Strength training is the use of resistance to build muscles and overall strength. Strength training can increase bone density, thereby reducing the risk for fractures and osteoporosis, and also increases metabolism.

• Weightlifting
• Body weight exercises
• Wrestling

High Intensity Interval Training (HIIT)

This is a combination of aerobic and strength training which involves alternating short intense cardio exercises with periods of rest. High intensity interval training burns more fat in a shorter time and also increases the after-burn (the amounts of calories burned after exercise). Body weight exercises can be incorporated into a HIIT workout for added strength training as well.

• Insanity
• T25
• P90X
• Or make up your own with a combination of cardio and strength exercises!

Flexibility and Balance

Flexibility exercises are important because they stretch and strengthen muscles, joints, ligaments, and tendons to help improve agility and coordination and reduce injuries.

• Yoga
• Pilates
• Gymnastics
• Dance

As you can see, there are so many different types of activities that you can do so don’t get into a rut where you become bored with your workouts and unmotivated. Instead, change it up a bit and you will feel more excited to work out because you are trying something new. Also, just changing the scenery of where you work out can help motivate you so get outside and find a new running route or take a new class. I try not to do the same type of workout two days in a row so I continue to work different parts of my body in different ways which helps me stay motivated to work out. I also like to try different workout DVD programs…beachbody.com has a lot of really good workout programs that are fun to try. I also like to go hiking and swimming every once in a while just to get outdoors more and take a break from my traditional workout routine.

Here is a typical weekly workout schedule for me.

Life Factory Glass Water Bottles

These are my favorite water bottles to carry around water, smoothies, juices, etc. They are made of glass, not plastic, which prevents chemicals from leaching into your beverages. They also have a durable silicone casing to prevent slipping and breaking. They are large, 22 ounces, so hold a lot more liquid than regular water bottles. There are two types of lids, one with a flip top and one without. I bought these on amazon and they have lasted me several years now with many trips through the dishwasher and no melting or breaking. Click here for the Amazon link for these water bottles!

Bored of Plain Water?

Sometimes I like to make fruit infused waters to add a little flavor to my every day water. This is super easy to do and there are so many different ways to make flavor waters that are healthy and delicious.

Choose whatever fruits you like, cut them and add them to your water. Let sit overnight to infuse the flavor and then enjoy! It’s that easy!

Orange Blackberry Water

• 1 cup blackberries
• 1 large orange, sliced

Lemon Cucumber Water

• ½ cucumber, sliced
• 1 to 1½ lemon, sliced

Healthy Lifestyle Tip #3: Drink More Water!

Water makes up about 70% of our bodies and every system of our bodies depends on water to function properly. Unfortunately, most of the population is walking around in a constant state of dehydration simply due to the fact that they are not drinking enough water.

There are many negative side effects of not drinking enough water including:

• Headaches and migraines
• Poor circulation of nutrients and oxygen throughout our system
• Fatigue
• Inability to remove waste and toxins from the body
• Water retention and bloating (counter-intuitive, but true)
• Constipation
• Poor regulation of body temperature
• Kidney stones
• Dry skin

Here are some reasons why you should drink more water:

• Increases your energy
• Flushes out waste through sweat and urination
• Moisturizes your skin for a smoother complexion
• Prevents injuries by keeping joints and muscles lubricated
• Aids in digestion
• Prevents headaches
• Promotes weight loss

The recommended amount of water per day varies per person but, in general, you should consume about 6-8 8 oz of water per day. If you workout a lot or are outside sweating a lot you should drink more water to replenish what you lost. If you eat lots of fruits and vegetables, which have a high water content, this also counts towards your daily allowance.

Drinking more water is one of the keys to maintaining a healthy lifestyle because it helps your whole body function properly and feel better. I personally always have a water bottle on hand and am drinking water throughout the day, especially since I work out a lot and sweat a lot. I also eat a lot of fruits and vegetables which help me stay hydrated as well. If you are committed to a healthy lifestyle then trade those sugary beverages for some good-ole refreshing water and your body will thank you for it!

    

Healthy Lifestyle Tip #2: Move Your Body Every Day

In order to lead a healthier lifestyle, you should find a way to move your body every day. This doesn’t mean you have to go to the gym every day. It can be as simple as going for a walk, riding your bike, or going for a hike. Just try and do something every day that allows your body to move. Keeping the body active will increase your overall energy, increase your metabolism, decrease your stress and promote healthier habits throughout your day. I am not saying you shouldn’t take the time to relax and just be lazy every once in a while but try not to get into the habit of doing it all the time. Even on my rest days where I do not go to the gym or go for a run, I try and get outside and be active at least for a couple hours. On the weekends, my husband and I like to take our dog for a leisurely hike. This gives us time to enjoy the outdoors as well as spend time together. Doing activities outdoors with your family is a fun and rewarding way to be active together and enjoy each other’s company. Finding a way to incorporate physical activities into your everyday life is a good habit to have and one of the keys to leading a healthier lifestyle.

Here are some pictures of our hike this morning.

Clean Eating (Vegan) Grocery List

Grocery shopping tips

• Try and buy organic whenever possible
• 90% of your cart should come from the produce department
• Limit packaged items located in the center aisles
• If you don’t recognize the ingredients, don’t buy it

Healthy Lifestyle Tip #1: Plan Ahead

I have found that one of the major factors to succeeding on a plant-based lifestyle, or any healthy eating lifestyle for that matter, is to plan ahead. When you make last minute food decisions, you usually end up choosing something quick and easy like take-out food or processed ready-meals. However, if you plan your grocery shopping and meals ahead of time, you will set yourself up for success. I typically do my big grocery shopping trip on the weekends and then do a couple small trips during the week to pick up a few things. I also prepare my lunches for Monday through Friday on the weekends so that I already have them ready for the work week. By preparing your meals at home, versus eating out, you can better control the ingredients and nutrients you are consuming. Fast food and restaurant food has a ton of added salt, sugar and oil which, if you consume on a regular basis, can be extremely unhealthy and lead to weight gain and other health issues.

Not only is preparing meals at home more healthy, but it also saves money over time by not eating out as much. On average, people spend approximately $7-$10 when they eat out for lunch and approximately $15-$20 when they eat out for dinner. Therefore, if you just eat out for lunch 3 days a week you are spending about $21-$30. However, I have calculated that I spend about $3 per lunch, which is only $15 for 5 days, a savings of $4-$7 per day. So not only are you saving money on the food you consume but you are investing in better health in the future which will save you money on healthcare as well. It seems like a win-win to me.

I would recommend that if you are just starting out on this lifestyle or are just trying to eat healthier, then you should take the time to plan your grocery shopping and meal planning each week. This will ensure that you stick to eating healthy and not make last-minute unhealthy food decisions for convenience purposes. This may seem like a daunting task at first but once you start getting into the habit of buying and preparing your own food it will become easier, more enjoyable and more fulfilling.

Today was my big grocery shopping day and here is what I picked up.

I also made my lunches for Tuesday-Friday.

Recipe (makes 4 servings)

2 cans organic chickpeas, rinsed and drained

2 bell peppers, chopped

2 cucumbers, chopped

2 cartons of cherry tomatoes, halved

I add all ingredients to my glass lunch containers and store. The morning before work, I take one container and add about a ¼ cup of balsamic vinegar

10-minute Cardio Strength Workout

The Truth About Vitamin B12

Vitamin B12 is an important nutrient that helps keep the body’s nerve and blood cells healthy and helps produce DNA. A deficiency in B12 can cause lack of energy, weakness, anemia and damage to the nervous system so it is important you know about this nutrient and where you can get it.

Vitamin B12 is different from the other B vitamins because it has a more complex absorption that requires binding with hydrochloric acid and a protein known as intrinsic factor. As a result of this complex absorption process, some people may have trouble absorbing B12 from foods. However, vitamin B12 has the ability to be stored in the body, specifically the liver, for several years so a deficiency in B12 is very uncommon. If you do have a B12 deficiency it is most likely caused the inability to absorb B12 and not a dietary deficiency.

The groups of people more susceptible to a B12 deficiency are older adults (absorption issue because they lack hydrochloric acid), people with pernicious anemia (absorption issue because they lack intrinsic factor), people who have digestive disorders such as celiac or Crohn’s disease (absorption issue) and vegetarians and vegans (dietary factors).

Vitamin B12 is only produced in bacteria and no plant or animal is known to produce vitamin B12. However, most animals are able to absorb and store B12 from bacteria, which is why animal products are a large source of B12 in the American diet. However, if you are vegan or vegetarian and do not eat animal products, you can get B12 from fortified plant foods or take a supplement.

Below is a list of some plant foods that are fortified with B12:

·         Nutritional Yeast (I use Red Star brand)

·         Breakfast cereals – check the label

·         Crimini mushrooms

·         Other fortified food products – check the label

If you are or you decide to become a vegetarian or vegan, it is important to be informed about vitamin B12 because you have to pay more attention to how you are getting the nutrient (the same way meat eaters should be more cognizant of their cholesterol levels). However, don’t let this deter you from adopting a plant-based diet because it is easy to obtain adequate B12 levels without eating any animal products at all.

The AFTERBURN: What is it and how do we take advantage of it

The “afterburn effect” is technically referred to as “excess post-exercise oxygen consumption” or EPOC. In general, EPOC is the ability of the body to continue to burn calories after exercise. What was that I said?! Yes, more calories burned AFTER exercise without doing anything! Sounds like a good deal right?

There is a lot of science behind the EPOC phenomenon but, in general, when you exercise you heart rate goes up and your oxygen consumption goes up. Then, once you are done exercising your body wants to return to a resting state. EPOC is the oxygen consumption above that resting level that the body uses to return to the resting level.

EPOC increases with the increase in intensity and duration of the exercise you do. For example, you will burn more calories post-exercise when you do interval training (sprint, jog, sprint…) versus steady-state cardio performed for the same period of time because the interval training increases your metabolic rate more than jogging.

In order to take advantage of the “afterburn effect” you should increase the intensity of your workouts. Long breaks in between sets or walking on the treadmill wont cut it if you want to tap into the afterburn. Instead go for shorter, high intensity, interval workouts that incorporate cardio with strength and resistance training. 

How Often Do You #2? The Importance of Healthy Digestion and How to Improve Your Digestion

Bowel movements may not be the most palatable discussion, but it is an important topic because your colon is an important part of your digestive system and what you eat greatly impacts the efficiency of your digestive system. It is recommended that for optimal health a person should have 1-2 bowel movements per day to ensure that the digestive system is operating efficiently in absorbing nutrients and removing waste. This may seem like a lot because we are used to eating the “Sad American Diet” which is high in processed foods, sugar and fat and low in fiber, but once you start eating healthier, you will notice that not only your digestion is better, but your skin is clearer and you have more energy throughout the day.

Poor digestion can lead to many bodily issues including constipation, chronic bowel irritation, fatigue, diarrhea, insomnia, skin irritation, and heartburn. Some more serious side effect of poor digestion are development of food allergies, autoimmune disorders, inflammation and leaky gut, and increased production of free radicals which can lead to cancer. If your body does not eliminate food properly, it allows toxicity to develop in the body which can lead to many issues over time. In addition, your colon and large intestine is the number one method for the body to eliminate waste, but if the digestive system is not operating properly your body must excrete the waste via other methods, i.e. the pores of your skin. Finally, poor digestion causes increased stress on the liver which results in constipation and other GI issues as well as more serious chronic illnesses, including diabetes and irritable bowel syndrome.

Poor digestion is caused by a variety of factors including food sensitivities and allergies, lack of good gut bacteria, and DIET. The most common food sensitivities resulting in digestive disorders are dairy and grains. Most people have a dairy intolerance without even knowing it because the symptoms are common and often overlooked. However, if you were to eliminate dairy from your diet, you may experience many positive effects such as reduction in gas and bloating and decrease in acne and clearer skin. Another cause of poor digestion is lack of good gut bacteria. There are many different types of bacteria in your digestive system that help break down food, called probiotic bacteria. Without adequate good bacteria in your digestive system food will sit in your system longer resulting in fermentation and constipation. Finally, the number one factor that impacts your digestion is your DIET. Consumption of high amounts of processed foods, dairy, fat, sugar, alcohol and caffeine all lead to digestive issues. In addition, a lack of high-fiber foods and water also lead to constipation and other issues.

Here are some of the ways you can improve your digestion:

Eat more fiber-rich foods including fruits, vegetables and legumes

Fiber is important in digestion because it binds to the food in you intestines and keeps waste moving through the body until it reaches the colon. Fiber also helps the body absorb nutrients in our food and promote healthful beneficial bacteria.

Drink more water

Water is used by the kidney and liver to excrete waste and water also prevents constipation by softening stools to help it move more easily though the intestinal tract. In addition, water helps produce saliva which contains enzymes that are used to break down food and liquid in digestion.

Consume more Probiotics

Foods that contain probiotics are sauerkraut, miso soup, and other fermented foods. You can also take a probiotic supplement to help increase good gut bacteria.

Eliminate or reduce these foods

• High-fat foods and fried foods
• Dairy
• Artificial sweetener
• Processed foods
• Alcohol and Caffeine

Just think of your body as a car. The better fuel you put in your car, the more efficiently it runs and the longer it lasts. If you fuel your body with healthy whole foods it will process these foods more easily and efficiently so your body will run and perform better overall. 

Upper Body Workout

Improve Your Health and Change Your Life with a Plant-Based Diet: Elizabeth's Testimonial

I am so excited to share with you the story of my good friend Elizabeth and how she overcame her health issues by adopting a plant-based lifestyle. She has been so nice as to share her story with us here. Her story has inspired me and I hope it will inspire you as well. 

Elizabeth's Testimonial

You’ve probably heard all sorts of food testimonials for every diet under the sun, and like most people tried a few only to be disappointed. Well, what I am about to share with you is not a special diet; it’s the story of my lifestyle change.  I was diagnosed with Multiple Sclerosis (MS) in August of 2011. I was going through all the treatments and episodes that accompany the illness. When I would go to the hospital, I saw people with my illness and the struggles they had to endure. After my last episode in June 2012, I finally realized that I can’t live like this and wasn’t going to live like this.

I decided it was time to heal my body from within and make the change to healthy eating, which started in September 2012. With the support, strength, and guidance of the love of my life; we embarked on the journey of healthy eating and exercise. My diet consists of raw organic juices every morning and evening. I also have food during the day (mostly organic fruits and vegetables). I incorporate gluten free pasta, nuts, quinoa, and lentils into my diet as well. I eliminated red meat, dairy, gluten, and any preservatives. I now appreciate and understand the food that is put in my body. I know that what I decide to consume is for the nutritional value that I will gain and not just to eat socially.  I was able to educate myself with documentaries and books, which helped me understand the importance of how and why juicing is great. The 2 documentaries I recommend for anyone trying to learn about true nutrition is Hunger for Change and Fat Sick and Nearly Dead. The book is called Eat to Live by Joel Fuhrman.  These informative guides have helped me tremendously.

If you might not know, most diseases are cause by inflammation due to toxicity. In order to combat the diseases, you have to balance the PH (Potential Hydrogen) levels in your body so they become more alkaline. By drinking juices and eating healthier, I have allowed my body to heal itself. Some of my health issues that have been resolved due to this healthy life style change are: I have not had an MS episode since June 2012, my weekly migraines/daily headaches have completely disappeared, I sleep better at night, I have more mental focus, my cognitive function has increased, I have high energy levels (my days consist of being active instead of being fatigued), my HPV (human papillomavirus) is cleared, and my thyroid medication has significantly dropped.

I had an MRI every 6 month since 2012 and I started with 5 lesions in my brain, to now having 1 visible and the rest dormant. I remember coming home during the day and having no energy what so ever, all I wanted to do was throw myself on the bed and sleep. My weekends consisted of grocery shopping during the day and then being exhausted to the point of not being able to stay awake. That feeling is completely gone; I have so much more energy and look forward to enjoying my full days.


When I was 27, I was diagnosed with high risk HPV that leads to cervical cancer. I had frequent Pap test, biopsies, and colposcopy’s to detect any signs of cancer, which were very painful and uncomfortable. I found out March 2014 that my HPV is completely clear, how wonderful! I know the changes I have made strengthened my immune system to fight this virus and now I can say I’m free of it! Also, my thyroid medication has decreased from .150 mcg and .137 mcg every other day, to now only .137 mcg daily. Even though warm temperatures and stress exacerbate my disease, I have slowly been able to incorporate exercise into my life daily.  I recently biked 32 miles for a charity race. Also, continuing to have a positive attitude and outlook on life has made a big difference for my health as well. I am much more alive than I have ever been and inherently will live a longer fuller life. 

Track Workout

Who says you have to go to a gym to workout? If you have a school close by you can use their track to get a great interval workout and mix up your scenery a bit. This track workout is great because it incorporates jogging, sprinting, and body weight plyometric moves which makes for an all-around very intense workout. If you don't have a track near you, you can also do this workout using the treadmill.

Great Sage: My Favorite Restaurant

I don’t tend to eat out a lot because I like to make my own food with fresh ingredients. I like knowing what is in my food and being able to control the ingredients since I don’t like cooking with a lot of salt or oil. However, about once a month or so, my husband and I will go out to dinner and this weekend, we went to my favorite restaurant called Great Sage, located in Clarksville, Maryland. 

Great Sage is an all vegan restaurant that also has soy free and gluten free options. They have delicious food that vegans and non-vegans can enjoy, such as artichoke spinach dip, Adult Mac & ‘cheese’, Pesto Gnocchi with homemade pasta and Sage’s Famous Carrot Cake. They also have a variety of fresh juices and smoothies on their menu as well as daily specials. The menu changes every few months so you can try something new every time you go. Everything they serve is vegan so you don’t have to worry about cross-contamination with animal products like in most restaurants. 

This weekend, I enjoyed the Hearts of Palm ‘Crab Cake’ and my husband got the Lentil Loaf which was on special. The food and service at Great Sage is always great and I am never disappointed when I go there. If you live in the mid-Atlantic area I would greatly suggest trying this restaurant. Even if you aren’t vegan you will still enjoy a great meal and a great experience.

 Live Green Kale Juice

Vegetable Wrap with Potato Salad

But where do you get your Protein? How much protein do we really need and where to get it on a vegan diet

If you are vegan, you probably can’t count how many times you have been asked the question “But where do you get your protein?” People tend to associate protein with meat and animal products so if you do not eat meat, you must take a supplement right? WRONG!!

The fact is that protein is just one of the three vital nutrients: Carbohydrate, Protein, and Fat. These nutrients are found in different proportions in all different types of animal AND plant food. For example, 1 gram of ground beef is approximately 40% protein and 60% fat, but 1 gram of broccoli is approximately 17% protein, 10% fat, and 73% carbohydrate. The proportion of protein to fat in beef is actually lower than that of the same amount of broccoli. It is true that you get more protein when eating the same amount of beef versus broccoli but do you really want to be consuming all the fat that comes with the beef too? Most plant foods contain the proper proportion of nutrients for health and weight loss, with a majority being carbohydrate (approximately 60-80%) and the other 20-40% being made up of protein and fat.

So how much protein do we really need? This is a debated topic as many people assume we need much more protein than we actually do. A mother’s breast milk is approximately 6% protein, which allows an infant to double in size in the first 6 months of life. Just 6% of the baby’s diet is protein and they are able to grow that much! Do we really want to double in size by the time we are 20, 30, 40…? If not, than you should limit your protein intake to 10-20% of daily calories. For women this is approximately 46 grams per day and for men this is approximately 56 grams per day. 46 grams of protein per day is easily attainable on a vegan diet without the need for supplementation. See below for an example of my daily diet.

Exercise: 20 minute interval run and 20 minutes of strength training
Meal	Food	Grams of Protein
Breakfast	2 bananas	5
	1 Clif bar	10
Lunch	Chickpea salad with ½ cup chickpeas, green bell pepper, cucumber, tomato and balsamic vinegar	11
Snack	2 cups of grapes	2
Snack	Green smoothie	5
Dinner	Kale salad with butternut squash	17
Total		50

As you can see there are multiple ways to get sufficient protein on a vegan diet. Other high-protein plant foods that I incorporate into my diet on a regular basis are leafy greens, such as kale and spinach, and seeds, such as hemp and chia. To get enough protein from leafy greens you can make a large salad, juice them or add them to your smoothies. Hemp and chia seeds are also good additions to smoothies and salad dressings.

With all the hype out there about protein, it’s no wonder people ask this question a lot. The reality is it is easy to get enough protein on a vegan or other plant based diet as long as you eat enough calories and incorporate a variety of foods. So next time someone asks you “But where do you get your protein” maybe you can teach them a thing or two.