Reflection day

It's raining cats and dogs here in NYC, but today reminds me that  I feel I don't appreciate the rain enough.  Yes it's annoying to be soaking wet, but the earth needs the rain, as do people.  We can't only have sunshine and warmth in our lives, or we won't be able to fully appreciate it.  Sometimes if you close your eyes and listen to the sounds of the rain hitting the windows, or feel the weight of the clouds rest on you, it can be comforting.

So today, I'm taking comfort in the rain.  I danced with my kindergarten students this morning as we made dances about flowers.  And every student said the flowers need the rain in order to grow... so do we.






Happy rainy Friday from NYC.
Enjoy the weekend.

Good vs. bad energy

Energy keeps us going throughout the day and we are always looking for more.  Great ways to feel more energetic include:

• at least 8 hours of sleep 
• exercise! 
• a healthy diet 

Not all of us can keep up with our hectic lives and these three at the same time.  

So, what are other routes to achieve energy with a healthy pick-me-up? 

Better Nutrition magazine recommends staying away from conventional energy shots which amp you up with high doses of caffeine and taurine -- lots of sugar and artificial sweeteners while masking your fatigue. Instead, try:  

• ADAPTOGENS -- herbs like ashwagandha, rhodiola, ginseng, and schizandra which help the body adapt to stress. They increase mental and physical efficiency with stimulation like caffeine, and are also shown to improve athletic performance. 
• B VITAMINS -- helps the body turn carbohydrates into energy. Stay hydrated to aid in efficiency of these water-soluble wonders. 
• GREEN TEA -- contains a low dose of caffeine with other healthy compounds. Contains flavonoids which are cancer preventative, antiviral, and immune boosting antioxidants. 
• GUARANA -- a rain forest plant with seeds that contain more caffeine than coffee. If you're new to guarana, stick with a low dose as it affects people differently. 
• HONEY -- the fructose is time released so it doesn't create as strong of a blood sugar spike when getting energy from charbohydrates.
• SUPERFRUITS -- energy providing fruits like noni, acai, blueberry and pomegranate.  They also support cellular health.    

NONI 

POMEGRANATE 

  

ACAI 

Here's to an energizing Thursday! 

A breakfast of champions

Most people don't have time to "cook" in the morning, so using items like a microwave are top choice.  Cold breakfasts like cereal seem to be common or grabbing something on the go can be most convenient.... until I saw these yummy sounding options from Fitness Magazine.

Check it out!

    
Love the brown sugar/greek yogurt mixture to top pancakes! 


  
Haven't microwaved an egg since I was a kid... but with oregano.... sounds delish! 


  
Cooking your oatmeal with chai tea instead of plain water??? Awesome!!! 


HERE'S TO THE MOST IMPORTANT MEAL OF THE DAY! 

Snacks!

Who doesn't love to snack?! 

Just now the colleague to my left took out a baggy filled with dried cranberries, almonds and some trail mix goodies.  It made my stomach grumble!  And she was also drinking an afternoon cup of coffee.... I could barely focus on my own work while watching her snack because I was so hungry.  

This happens in the work place, but I remember VIVIDLY that this happened while I was in college -- particularly during my first semester of freshman year while living in the dorms.  One of my students, Baylee, commented last week asking for some helpful tips on yummy, healthy and sustainable snacks for the dorms.  This is for you, Baylee!

I love the advice given by Diet and Fitness Expert, Dr. Melina Jampolis, also a Physician Nutrition Specialist... 

Most college students are not eating enough fruits, veggies, or whole grains and their overall diet is suffering while out of balance.  You may not be eating enough of what your body needs during meal time, so you'll feel hungry a lot more quickly than you're used to.  I mean... it's hard to say no when everyone around you is constantly ordering pizza! She recommends following the 35/10/35 guidelines per 100 calorie snack: 

• less than 35 percent fat 
• less than 10 percent saturated fat 
• less than 35 percent sugar 

Here are her snack suggestions: 

1. Baby carrots or snap peas + hummus or low-fat ranch dressing

2. Non-fat yogurt (plain or low sugar) + two tablespoons chopped nuts or ¼ to ½ cup high-fiber cereal (aim for at least 5 grams per serving)

3. Half or whole peanut butter and jelly sandwich on whole-grain bread

4. String cheese + apple

5. Cereal bar (should contain 3 grams of fiber if possible) + ½ cup fat-free cottage cheese

6. 94 percent fat-free microwave popcorn (many people forget or don't know that popcorn is actually a whole grain!)

7. Mini tuna can (packed in water) + ½ whole-wheat pita bread + Dijon mustard

8. 1 serving whole-grain cereal + ½ cup of fat-free milk (cereal doesn't just have to be for breakfast; it can be a healthy whole grain snack, too)

9. Cup of minestrone soup; garbanzo beans provide fiber and protein

10. Protein bar; aim for a bar that contains at least 10 grams of protein and 3 grams of fiber per serving and no more than 15 grams of sugar or 5 grams of fat.

Try some of these and let me know what you think -- they are easy to store in your dorm fridge and can keep you going for a long afternoon of studying or a late night snack!   

It's Friday!

I set my alarm for 6am this morning (!) to get to the gym by 6:15am before work.... and to my surprise when walking in, I saw a huge crowd of energetic people in the spinning room FINISHING up their class.  I dragged myself out of bed to get there and people were already competing their workouts by the time I had walked in the door.  Everything is realized in perspective..... because as I walked out the door my sister (who has been under the weather) was still sound asleep in her bed.  Three varying perspectives for this early Friday morning.  The world is always how you look at it and how you approach it.

Let that guide you for the weekend: when you hear bad news, think about what news could be worse.  When you are tired, think about someone who might REALLY be tired.... a new mom, an ER nurse working a 14 hour shift during the night.... when you are lonely, think about what really being lonely might feel like.  Put your life into perspective and maybe we can begin to appreciate the lives that we DO have, and not think of the ones we wished we had.

Enjoy your weekend -- get out and enjoy the beautiful sunshine today and the 80 degrees planned for NYC tomorrow!!!!

GO BILLS on football Sunday!!!!

Have fun with your food

Even as grown-ups, it's often challenging to be interested in eating healthy food all the time.... boring veggies, whole grains -- the good for us stuff.  Why not change the name, and spice up your interest level.

Check out this article and see how kids changed their minds and their food choices by merely having changed the name of a food.  Kids who passed right by unnamed carrots and green beans were interested in eating "X-ray vision carrots" and "Silly dilly green beans"  -- I'd think twice too!

Think about your approach and see what changes......

Plantar Fasciitis

For my dancers..... a little more information about Plantar Fasciitis and how to stretch/strength with corrective exercises (NYSSSA students: these look VERY similar to the ones we explored this summer!)  The National Academy of Sports medicine highlights the who, what, when, and why of this dysfunction and my blog post in August shares more information as well.

If you're someone who wears high heels on a daily basis, I might recommend doing these as preventative care exercises.  Invest in a good pair of supportive shoes for walking those long commutes in NYC and keep your feet healthy for overall kinetic chain health.  A foot injury will impact the entire body... from the bottom up!