ADD THESE TO YOUR DIET: 

The top ten healthiest foods on the planet!

• Beans 
• lowers risk of heart disease by 22% 
• Quick tip: the darker the bean, the more antioxidants it contains (e.g. red vs. white) 
• Avocados 
• lowers cholesterol 
• contains folate and fiber to help reduce the risk of heart disease 
• Spinach 
• contains immune boosting antioxidants important for eye health 
• Salmon
• contains omega-3 fatty acids which have been linked to prevent depression, heart disease and cancer 
• Garlic
• a disease fighter -- look out E. coli!
• anti-inflamatory 
• Walnuts 
• contains the most omega-3 fatty acids of all nuts which can lower cholesterol 
• improves mood! 
• fights cancer 
• can protect skin from sun damage 
• Potatoes 
• contains cell building folate  
• Quick tip: let the potato cool before eating to help burn up to 25% more fat after your meal 
• Dark chocolate
• can reduce blood pressure 
• contains antioxidants  
• Broccoli 
• loads of Vitamin K
• Quick tip:  preserve more vitamins when microwaving (90%) than steaming (only 66%) 
• Lemon 
• lots of Vitamin C
• cancer preventing
• anti-inflamatory  

Another restless night for me (thanks to my hot apartment, the bar goers outside at all hours, and the NYC garbage truck outside my apartment at 5am) and I am feeling exhausted.  In between my classes I can barely keep awake and I'm counting the minutes until I walk out the door to head home to recharge before seeing a show tonight.  Count it be.....

Obstructive sleep disorder?? Check out this new device (looking almost like a mouth guard) which helps to keep your jaw from moving back into a position which would restrict your air flow, causing you to wake up while inhibiting REM sleep -- important for keeping you healthy.  Impaired sleeping can cause:

• High blood pressure
• Depression
• Diabetes 
• Stroke.... and the list goes on.   

If it's not a sleep disorder.... how can I help sleep better anyway?

Some nice tips from the Mayo Clinic: 

• Create a bedtime ritual (preferably in dim lights) of listening to soft music, reading, taking a bath, etc. 
• Get on a schedule.  This seems IMPOSSIBLE for holidays and weekends, but I do know how effective it can be to regulate your body's natural cycle. 
• Nicotine, alcohol, caffeine are no good before bed!  
• If you can't fall asleep after a while, go do something, then try again -- it's not worth the stress and agonizing feelings of waiting. 
• Get comfy!  Cool, dark, and quiet are a great place to start, then consider your sheets, pillow, and mattress. 

Tomorrow morning (IT'S SATURDAY!) I'm already planning for a HUGE sleep in so I'll try to use some of these to get me ready for it! Cool, dark, quiet.... here I come! 

I read something wonderful today....

A study in the Journal of Sport & Exercise Psychology found that motivation fluctuates.  People are not just either A. motivated, or B. unmotivated, but each personal level of motivation will rise and fall -- most importantly to note, it's not a static thing.

Picture it: there could be a few weeks in which you are super eager, when you get up early, hit the gym, decide to learn a new language, you are filled with positive thoughts while being your own best cheerleader........ and then the other weeks in which you're.... not.  And that's ok. Don't let those other weeks slow down the motivation when it hits you.  The worst things we can do is get down on ourselves during these times.

Everything needs to have ups and downs: our weight, energy levels, motivation....
Now we realize, thanks to the researchers at Penn State, that this is NORMAL :)
Thanks, Penn State.

...A little image to accompany our thoughts for today...

Do it in threes....

Women's Health Magazine suggests focusing on one of three things to jump start your workout:

1. Weight 
2. Intensity  
3. Volume 

"To keep your body guessing, focus on one variable per workout: Increase the weight but lower the number of reps one day; lower your standard weight but add a set the next; use your standard weight but do more reps faster on another."

Then suggestions of:  

• Pull-ups
• Row machine
• Short burst circuits (jump rope, push-ups, jumping jacks, etc) 

Even my little first graders were doing pull-up in gymnastics class today!  The most seasoned athletes may struggle with these challenging moves.... so get to work and see how you're doing at them today!  

Cross fit?

I've heard such conversation about the Cross Fit craze that has hit the fitness industry and is bringing non-athletes to fitness and shaping bodies with quite quick results.  I have asked several friends and colleagues about their personal Cross Fit stories and some of it sounds a bit hokey to me.... one friend said, "You do as many as you can without stopping -- get to 100 squats however possible."

My response was with questions related to form.... after 100 squats when the body begins to fatigue, your form will be sacrificed which could possibly lead to injury.  I don't think that just anyone should be working in a Cross Fit, mass amounts of repetitions, kind of way.

But..... I do love the selected workout posted by Women's Health Magazine -- a Cross Fit workout which highlights 6 different exercises (see below) targeting various muscle groups for strength training as well as components of plyometric training. Each series alters the number of repetitions, duration, and order in which you complete them.

You can even print it out and bring it to the gym -- or move your furniture and do it right in your living room!  I plan to try it out tomorrow :) I'll let you know how it goes.

Jump Squat

Butterfly Situp

Burpee

Triceps Dip

Lunge Hop

Pushup

Mountain Day!

Today we traveled out of the city to beautiful Bear Mountain! It's a refreshing sight to see the leaves changing colors, to smell the crisp fall air, and to be surrounded by gorgeous rolling hills.  It's an annual tradition at my school and I was glad to be a part of it today.  We went on walks around the lake, played games like capture the flag and ultimate frisbee -- I even played in a game of volley ball!  Being active outdoors can be so enjoyable, and it's a great way to spend time with friends.

Below is me with a fellow teacher amidst the gorgeous scenery.  That smile is on my face because it was the most sunny and inspirational day I've had in a while. Why not see what kind of adventure you can find this weekend, whether near of far... grab your sneaks and head outdoors to explore and find something fun on your way to fitness!

Slow down...

As I'm about to head down to lunch, I will try to keep a few of my favorite of these eating habit guidelines in my mind:

• Slow down! It takes about 20 minutes for our bodies to recognize fullness   
• Sit down -- don't hover over the sink ;) 
• Eat with others -- converse, pretend like you are out to eat at a restaurant, and enjoy the meal 

Make time for meals just like you make time for the gym, and other healthy habits.  Put your fork down after a bite or two and fully chew everything you're eating.  You need to KNOW you're eating or you'll be more likely to overeat or feel that common, "I just had dinner, but I feel like I didn't eat anything!" 

I am going to head to lunch now, take my time, chew my food, talk with others, and enjoy it all the while!