Author Archives: ssokhey

To Eat or Not to Eat right before sleeping?

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stock-illustration-46341972-cartoon-moon

Not eating before sleeping isn’t an iron clad rule.  It really isn’t about eating or not eating before sleeping, but rather what you eat and how much you eat.

If your primary goal is weight loss, try not to have these within 3 hours of your bedtime.

  • High carbohydrate foods such as bread products, grains, rice, etc
  • High sugar or  alcoholic drinks
  • Unhealthy fats, fried foods, potato chips, etc
  • High sugar foods like ice cream
  • Too much of anything

A great way to feel fuller is to eat a balanced meal, lean proteins, high fiber carbohydrates, a bit of healthy fat, and lots of vegetables for dinner!  If you are eating mindfully and healthfully throughout the day, 3 meals and 2-3 snacks, and drinking enough water, chances are you won’t feel hungry right before bedtime.

When you sleep, your body doesn’t need food, but rather, it takes from your stored calories.  If you eat right before sleeping, your body will use and burn those calories you just consumed.  If you haven’t eaten right before sleeping, your body will look for stored fat to burn off.  So essentially, you loose loose weight as you sleep!

If you must have a snack before bedtime, try not to eat so much that you’re too full by morning and skip breakfast (which can mess with your metabolism) or that indigestion or discomfort make sleep difficult.

Here are some healthy options for late night snacking!

  • Cottage Cheese:  contains casein protein, which releases slowly into the body
  • Cherries or cherry juice: increase melatonin (a hormone that makes yotartcherryjuicebenefitsu feel tired) in the body
  • Apple and Almond/Peanut Butter:  apples have lots of fApple Slices with Peanut Butteriber, and the nut butter will be filling without feeling too heavy
  • Nonfat Greek Yogurt:  Contains about 100 to 150 calories, as well as tryptophan from the dairy, which will help you relax
  • baby_carrotsBaby Carrots:  a low calorie snack
  • Lowfat String Cheese:  Cheese has  the amino acid tryptophan, which could help make you drowsyY8PCY

 

 

10 Tips to a Healthier You

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Ten Tips to a Healthier You

By Sharan

 

  1. Start NOW, what are you waiting for?!drinkmorewater
  2. Drink WATER, not only does it aid in digestion, flush toxins out of the body, and keep the body from retaining water, it also suppresses your appetite.
  3. MOVE around, sweat, and make time for your fitness!
  4. Have FUN and stay POSITIVE, don’t let a bad day turn into a bad week, or a bad week turn into a bad month
  5. Eat BREAKFAST so that you can kickstart your metabolism for the day, make healthy choices throughout the day, and concentrate better.veggies
  6. Eat more VEGETABLES, they contain lots of fiber, and fiber is the only component in food that makes a person feel full without contributing too many calories.
  7. PLAN and PREPARE meals in advance so that you make healthy choices for food.
  8. Set GOALS and REWARD yourself for achieving those goals!
  9. WEIGH yourself weekly so you can track your progress and see if your plan is working.
  10. Exercise with friends and family for SUPPORT.

 

workoutsareeasy

Eat More Fruit!

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fruits1Everyone knows that eating fruit is an important part of a well balanced diet, but many fall short of eating their minimum  2 servings of fruit and 3 servings of vegetables per day.

Many fruits are low in sodium, have no cholesterol, have few calories, and are also low fat.

Fruits are packed with nutrients:

  • Potassium:  Potassium in fruit helps maintain a healthy blood pressure.  Bananas, dried peaches, dried apricots, cantaloupe, honeydew melon, orange juice, prunes, and prune juice are some common fruits that contain Potassium.
  • Fiber:  Fiber is not only great for digestion, but more specifically, fiber from fruits helps reduce blood cholesterol and may help reduce risks of chronic heart disease.  The fiber in fruits also helps the stomach feel fuller and provides other metabolic benefits.
  • Vitamin C:  Vitamin C is important for the growth and repair of all body tissues.  It also helps heal cuts and wounds, and also keeps teeth and gums healthy.
  • Folate:  Folate or folic acid found in fruits helps the body form red blood cells.

So next time you need a quick and easy snack, grab a piece of fruit!images

Plank: Strengthen Your Core Muscles!

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The “plank” is a great isometric exercise for the upper and lower body.  This exercise has recently become quite popular.  In yoga, it is called Kumbhakasana (koom-bahk-AHS-uh-nuh), or plank pose.  The plank is an amazing exercise for your back, chest, shoulders, neck,  abs, and  quads.  Strengthening these upper body muscles also aide in improving posture.DSC42452-3

1.  Start on your hands and knees, or elbows and knees, if you have any issues with your wrists.

2.  Push one leg back, and rest your toes on the ground, and do the same for the other.  Your body should be in one straight line.

3.  Legs should be strong, straight, and engaged in the plank.

4.  It is very important that the rectus abdominus and the transverse abdominus (your core muscles) are engaged and contracted throughout the time that the plank is held.wh-planks-intro-02

Lemon Water First Thing In The Morning

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For a while now, I have been drinking a cup of warm water with freshly squeezed lemon in it.  It is a great start to my day, while energizing my body and rejuvenating my skin!  Here are just a few of the many health benefits of drinking lemon water:

lemons

  • Lemons are a rich source of vitamin C.  Drinking lemon water can give your immune system a boost and can also help in fighting off common colds.  My whole family had gotten sick, and I was the only one that hadn’t caught the cold.  The only thing that I did differently was drink my lemon water every morning!
  • Having a cup of warm lemon water in the morning helps flush out toxins from the body through elimination.
  • As soon as lemon water enters your digestive tract, it will give you an undeniable energy boost.  Drinking a bit of lemon water any time of the day will give you a natural energy boost.
  • Studies have also shown that lemon juice also helps in reducing anxiety and depression.  The scent of lemon has a calming effect on the brain and nervous system.
  • Lemon water is also said to reduce inflammation in the body.  It decreases acidity in the body and removes uric acid in the joints, which is usually the main cause of joint pain/inflammation.

squeezelemons I usually heat my water in the kettle to 110 degrees, squeeze a little lemon in my cup while I wait, pour the water in, and enjoy! kettle110I look forward to having my cup of warm lemon water in the mornings, as it is one of the few moments I have to my self in my fun-filled days with my boys!

Love Your Heart: Jump Rope Today!

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I’m sure everyone remembers jumping rope when they were children!  It was one of those activities that you could do alone or with a group of friends.

Basic RGBJumping rope is one of the best aerobic exercises.  It is a great cardiovascular workout which can quickly raise your heart rate.  Jumping rope is a great way to burn calories and is lower impact than running.

Not only is jumping rope an awesome lower body workout, it also works the upper body muscles.  When jumping rope, the abs and core are engaged and working along with the shoulders, arms, wrists and hands.  The main muscles working in the lower body are the two calf muscles, the gastrocnemius and soleus.  The quadriceps, hamstrings, and glutes are also engaged while jumping rope.

Simple Jumprope Variationsjump-rope_318-10474

 

regular jump rope -

  1. keeping the rope behind you
  2. hold the handles at about 45 degrees and keep your elbows at your waist
  3. use your hands and wrists to bring the rope over your head
  4. jump as the rope comes down near your feet pushing off with the balls of your feet on your tiptoes

single legged  -

  1. follow steps 1, 2, and 3 from ‘regular jump rope’
  2. standing on one leg, jump as the rope comes down near your foot

alternate foot  -

  1. follow steps 1, 2, and 3 from ‘regular jump rope’
  2. as you bring the rope around the front, alternate feet, tapping one toe and the other to the ground

“double under”  -

  1. follow steps 1, 2, and 3 from ‘regular jump rope’
  2. by jumping a little higher, quickly swing the rope around your feet twice before standing on the ground

jog in place/butt kickers -

  1. follow steps 1, 2, and 3 from ‘regular jump rope’
  2. alternate the foot that you are jumping on by bringing one foot back to touch your buttocks, while the other foot jumps over the rope

knee lifts  -

  1. follow steps 1, 2, and 3 from ‘regular jump rope’
  2. alternate the foot that you are jumping on by bringing one knee up, while the other foot jumps over the rope

Once you practiced these simple variations, increase the time that you are jumping or  try out a weighted jump rope!  This childhood game will become a wicked workout!

a9196i1_jumprope185

Keeping Yourself Naturally Hydrated in the Summer!

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Water! Water! Water!

Now that summer has officially begun, it is extremely important to keep your body hydrated.  Drinking water is essential in helping our bodies function.  People often wonder, “How much water should I actually be drinking?” The general rule is at least 8 glasses of 8 ounces of water, which ends up to be 2 liters or 1/2 a gallon of water.

Infused Water

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A great way to get a little punch in your water is by infusing it with mint leaves, lemon, lime, grapefruit, cucumbers, etc.  On a hot summer day, any of these will give plain water a refreshing taste.

Fruits that contain Water

strawberry_watermelon

  • watermelon and strawberries -92% water
  • grapefruit – 91% water
  • cantaloupe – 90% water
  • peaches – 88% water
  • pineapple, cranberries, oranges, and raspberries – 87% water
  • apples and pears – 84% water
  • cherries and grapes – 81% water
  • banana – 74% water

 

Veggies that contain Water

cucumber-and-lettuce-soup-ingredients

  • cucumber and lettuce – 96% water
  • zucchini, radish, and celery – 95%
  • tomato – 94% water
  • green cabbage – 93% water
  • cauliflower, eggplant, red cabbage, peppers, and spinach – 92% water
  • broccoli – 91% water
  • carrots – 87% water

 

 So as those temperatures start to rise, make sure to keep yourself naturally hydrated with plenty of water, liquids, and those water filled fruits and veggies!

Let’s Get Started!

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“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.” -Andrew Carnegie

In order to achieve great results in life, one must set goals for themselves.  The same goes for your health and fitness.  When you have made the decision to make healthy living  a part of your lifestyle, setting goals will encourage you to achieve them.

When my youngest son turned 1 last year, I wrote down a goal for myself.

I want to increase my fitness level and loose the baby weight by exercising at least 3 times a week and making healthier food choices.

Within a month, I had shed 15 pounds.  It was not easy getting back into shape.  Slowly but steadily, I was able to run a little longer, and I could feel my muscles resurfacing!  From when I set that goal, I not only lost 40 pounds, but was able to run a 5K while pushing my two boys in the stroller in 30 minutes!

So to everyone who has a hard time starting, set a goal, and follow through with it.  I promise you, you will be amazed at what you can accomplish.

image

My jogging stroller after my 5k Color Run while pushing my boys!

Start Squatting!

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Squats are one of the best exercises for the all of the muscles in your lower body. Although a squat primarily works the leg muscles, it becomes a total body exercise as your core and arms are also engaged while squatting.  Squats not only get your heart rate going but also burn more calories than you may think! It is extremely important for women to strengthen their glutes, hip muscles, quads, and hamstrings because of the “Q-Angle,” which is the angle that the hips make with the knees.  In women, because of the wider hips, the angle is greater, which leaves women susceptible to more knee pain and knee injuries.  So here are some great squats to start strengthening those muscles!

Squat

  • feet about hip distance apart
  • shoulders back and down, abs/core engaged
  • arms can be straight out in front of you, palms facing down
  • squat back, sticking your buttocks out, while putting your weight on your heels (you should be able to wiggle your toes in your shoes)
  • squeeze your glutes on the way up, keeping your arms out in front of you

Jumping Squat

  • feet about hip distance apart
  • shoulders back and down, abs/core engaged
  • jump up, and land in a squat (look at squat)

Plie Squat

  • toes pointing outward feet about shoulder distance apart
  • shoulders back and down, abs/core engaged
  • squat down lowering yourself into a sitting position, getting your hamstrings parallel to the ground, while putting your weight in your heels
  • slowly push yourself up through your heels, tightening your inner thighs and glutes on the way up

Single Leg Squat

  • feet about hip distance apart
  • shoulders back and down, abs/core engaged
  • arms can be straight out in front of you, palms facing down
  • stand on one leg, and bend the other at the knee
  • squat down using the same form as regular squat

Wall Squat/Sit

  • feet about hip distance apart
  • lean back against a wall, while getting into a squat
  • you should try and get your hamstrings parallel to the ground
  • hold for 30 seconds and work your way up

Start off small, doing 10 reps and work your way up.  Try and fit them in at least three times a week and you will definitely start to feel stronger in no time.  Squats are splendid so let’s start squatting!

squat

Let’s get started!

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“If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes.” -Andrew Carnegie

In order to achieve great results in life, one must set goals for themselves.  The same goes for your health and fitness.  When you have made the decision to make healthy living  a part of your lifestyle, setting goals will encourage you to achieve them.

When my youngest son turned 1 last year, I wrote down a goal for myself.

I want to increase my fitness level and loose the baby weight by exercising at least 3 times a week and making healthier food choices.

Within a month, I had shed 15 pounds.  It was not easy getting back into shape.  Slowly but steadily, I was able to run a little longer, and I could feel my muscles resurfacing!  From when I set that goal, I not only lost 40 pounds, but was able to run a 5K while pushing my two boys in the stroller in 30 minutes!

So to everyone who has a hard time starting, set a goal, and follow through with it.  I promise you, you will be amazed at what you can accomplish.

image

My jogging stroller after my 5k Color Run while pushing my boys!