Healthy Snacks to Take on the Go

On Tuesdays this semester, I am at school from 8:30am until 6:45pm. This is by far my longest day of the week, and in order to stay alert in class I keep several essential snacks with me to munch on throughout the day. These snacks are easy to keep with you (I store them in an insulated lunch bag) and do not require any major preparation.

1. Almonds. Keeping a small sandwich bag full of almonds in my bag is not just something I do for long days at school. I keep almonds with me almost at all times, they are one of the best snacks for fighting hunger, and they are absolutely delicious. However, beware of salted and seasoned varieties as these can add unnecessary sodium to your snack.
2. Popcorn. I also take a larger sandwich bag with popcorn in it to school with me. This snack is high in fiber and is very filling. It is another snack that is easy to take with you and keep in your purse or lunch bag at work or school.
3. Greek Yogurt. This snack can be a bit more logistically difficult if you do not have the means to keep it cool throughout the day. I store mine with a freezer pack in my lunchbag and it stays at a nice temperature until I'm ready for it. I either buy the single serving yogurt or I spoon some from a larger container into a piece of tupperware.
4. Bananas. The ultimate to-go snack! They already come in their own container, ready to eat. The sweetness of the fruit gives me the energy burst I need and the fiber is what makes it such a filling treat.
5. Carrots and Cucumbers. I put these two together because when I cut them up I store them in one container and eat them as one snack. What makes these an ideal snack to get you through the day is that they have so much water in them that they are more filling than you may realize.
6. Dark Chocolate Peanut Butter Cups. I usually put one or two of these in my bag as a little treat when it is getting to the end of my long day. The sweet and salty combination feels so good after nine hours of class!

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Review: Bob Harper's Inside Out Method: Yoga for the Warrior

Image: My Trainer Bob

This DVD is part of a set that includes three other DVDs designed to provide a comprehensive workout system. This particular DVD comes with two options to choose from when the menu screen loads. The first is a full sixty minute yoga workout, and the second is a fifteen minute sections that focuses specifically on abs. In order to do the workout, all you will need is a yoga mat. 


I have only done the fifteen minute section on a few occasions but I found that it is one of the more comprehensive short workouts that is so often included on exercise DVDs. The moves are dynamic and there is no rest given between different moves which made me really feel the burn, especially in my lower abdominal muscles. Some of the moves include: crunches, scissors, and a variety of boat poses, which get really tough toward the end.


The second workout on the DVD is the one hour portion. This is one of my go-to yoga workouts because at the end I always end up feeling relaxed and my muscles feel limber and well stretched out. The first thing I noticed when I started the sequence was that there is a countdown clock in the lower right hand corner of the screen. It shows how much time is left in the workout and will occasionally flash the name of the pose you're in. This did not really bother me or inspire me either way, but I can see how it would be helpful to those looking to push through when they only have a few minutes left.


A lot of the moves included are pretty standard yoga fare, such as warrior positions, downward dog, chair, triangle, and a few others. However, Bob does throw in a few moves that I was pleasantly surprised to see like happy baby, bird of paradise, tree pose, and a few strength training moves. 


The sequencing is done very well and all of the moves flow together. I did not notice awkward transitions or long pauses between different moves. The people behind him who demonstrate the moves do a good job, and there is a modifier who does a simpler version of each position. The interaction between Bob and the people with him is not distracting and is sometimes helpful because he does occasionally adjust their position. Bob himself does not do most of the moves, but I did not find this distracting because the people around him do a good job. 


The moves are challenging, and the first few times I did it I definitely had sore shoulders the next day, but none of them are impossible for people with at least some exercise experience. Overall I would recommend this DVD if you are looking for something to add to your yoga rotation, it gives a full body stretch and a great relaxation cooldown at the end.

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Easy Ways to Get More Veggies

Image: farm4.staticflickr.com

One additional serving of vegetables every day has been show to dramatically reduce the risk of heart disease in adults. Yet, most people still do not get the recommended the minimum of three servings a day. Here are some simple steps to incorporating more vegetables into your daily eating.

1. Stock up on frozen. Keeping frozen vegetables in your home makes adding them to a meal easier and more convenient. Some simple frozen vegetables include spinach, broccoli, and peas. All you have to do is steam or microwave them and they're good to go!

2. Keep them front and center. When you go to open the fridge and the first thing you see is all your leafy greens, carrots, cucumbers, and other vegetables, these will be the things your body begins to want to eat. Most cravings stem from seeing the food first and then thinking about it, so if you keep your veggies out front you'll be more likely to grab those as a snack instead of something unhealthy.

3. Precut and prepare. When you buy all your fresh vegetables for the week make sure to precut everything so that you have it ready to go for easy snacking. This little bit of preparation will save time throughout the week and keep you on track. You can also cook your veggies ahead of time and keep them in the fridge throughout the week so that they will be ready to add to meals or take for lunch.

4. Add vegetables to food that you already love. This works particularly well in omelets, lasagna, pizza, and pastas. If you incorporate just a few extra items such as putting broccoli into your macaroni and cheese, green pepper in your omelet, or zucchini in your lasagna, you will subtly add more healthy, high-fiber vegetables into meals you already enjoy.

5. Smoothies. Incorporate veggies into your fruit smoothies. Kale, spinach, and avocado all blend well with fruits, making a healthy snack even healthier.

6. Even at the drive-through. If you must stop for fast food, make sure to order a side salad or full salad in order to get some vegetables into your meal. The greens will also be high in fiber so they may help keep you from eating too much junk from the restaurant. But be careful of high-calorie add ons like creamy dressing, croutons, cheese, etc.

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Products I recommend: Lululemon Brisk Run Headband

Image: Lululemon

Running is one of the best ways to stay in shape and clear the mind. But when temperatures drop the excuses for why we can't get outside and run start to pile up. This is where the Brisk Run Headband from Lululemon comes in.


I've had this headband for a few months now and I would definitely recommend picking one up before it is cycled out of the seasonal offerings on Lululemon's website. 


The headband is reversible, with a striped pattern on one side and a more solid gray on the other (It is also sold in black). There is elastic around the outside that allows it to fit comfortably and stay put. 


The material is a little thin but it is still warm 
enough to where I was not bothered by it. It fits nicely over the entire ear and back of the head and did not irritate my skin or slide around while I was running. In fact, it actually helped to keep my headphones from falling out of my ears while I ran.


The only issue I had with it was that the elastic around the forehead did allow sweat to build up more in that area then anywhere else on my face. However, the headband is made of running luon, which is moisture wicking. So the end result could have been much worse.


Overall this is a solid, affordable product from Lululemon that is definitely worth picking up if you are in need of something to make those cold winter runs more bearable.

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Just Label It

www.justlabelit.org

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Fitness Tips for Finding Balance in a Healthy Lifestyle

Making time for exercise and healthy eating can seem impossible at times. There is always something else that could be done instead of taking time out for yourself. Here are some tips to help you incorporate healthy living into your daily life.

- Eat breakfast. Even if it is just something small. This may seem like an obvious choice but it makes the list because it is so essential to get your metabolism going in the morning by giving your body the fuel it needs to start your day. Try incorporating a little bit of protein, carbs, and healthy fat rather than just grabbing a carb-laden bagel.

- Keep healthy snacks on hand. I always keep a few things in my purse just in case I end up having to stay late at work or school. My essentials are raw almonds, and and apple. Having these snacks on hand has saved me more than just a few times from having to run to the vending machine or grab fast food. 

- Change up your routine. I get bored easily, and if I did not switch up my workouts every day I would be less likely to come back. Having something new or different to look forward to when you go to exercise will help keep you motivated and interested. As an added bonus, switching up your routine is best for your body because it keeps your muscles from reaching homeostasis from a repeated routine.

- Watch TV actively. At the end of the day I'll often watch my favorite TV show on my computer instead of on the television. Then I can tote my laptop around the house with me and take care of any chores I have instead of sinking into the couch. I will also watch while I cook some of my meals. This allows you to still enjoy your favorite shows while still being active.

- Integrate exercise throughout the day. When I am at school all day I'm often sitting during class. By the time lunch rolls around I'm ready to be up and moving, and often I will take a twenty minute walk around the block or up and down the stairs to wake up my body and sneak in a little extra activity. If you work at a job where you are seated most of the time I would recommend trying to walk up and down the stairs at work, it burns a lot more calories than you might think!

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Review: Jillian Michaels Killer Buns and Thighs

I have always been a big fan of Jillian Michaels' exercise DVDs. Overall I find them effective, efficient, and sometimes even entertaining while I'm keeled over in pain. So I was happy to see that Killer Buns and Thighs does not disappoint on any of those criteria.

I have now done all three levels of the DVD multiple times, and I think that you could get a decent workout from doing any of the levels on a given day. The main difference that I notice is that the cardio becomes more intense as the levels progress. Another minor difference is that the hand weights are used more frequently in the later levels. 

Level one is definitely hard enough for beginners, but still would serve as a good introduction to the DVD for people who are more experienced, it still got my heart rate up and I definitely felt the burn during moves like a chair pose with a leg raise. Level two really steps up the cardio, especially during a move called a one-legged burpee. I didn't think there could be something worse out there than just a regular burpee, and boy was I wrong. I would say that level three and level two are pretty similar in terms of overall difficulty. Level three does include the most plyometrics out of any of the levels.

This DVD is definitely one I would recommend picking up, it is a significant calorie burner because it focuses so much on the lower body, and the banter between Jillian and the two girls is enjoyable and makes the time go by a little bit faster.

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