Journey to Optimal Health

Helpful articles, recipes, and exercises tips for you on your own personal Journey.

WTF !?!

May 1, 2013 Leave a Comment

MIND

W T F !

No, I’m not talking about the four letter word that I know you were thinking.  I’m talking about What The…. Focus!

How much mental effort do you put into your training?  Some of you might say, “none” and at first this seems rational since strength training is intended to be physical not mental.  However, did you know that studies have proven that just thinking about and visualizing a muscle doing work can actually improve muscle strength?!  In one study participants improved their finger strength by 35% and all they did was visualize finger muscle contraction!  They did not even lift a weight!  This is mind-blowing!  Pair actually lifting weights with mental focus and you’ll have an extremely effective strength training session!  However, just go in without that focus, without really putting your best efforts forth and you are not going to have as effective of workout. So get your head in the game!  In addition torching more calories and better strength gains you’ll also be improving your cognitive function considerably!

Exercise not only has the ability to improve your looks but it also is proven to improve your brain.  This is especially beneficial for those of you in the years where cognitive decline is thought to be inevitable.  In a recent study, women who had strength trained or performed endurance training both scored significantly higher on cognitive tests!  The women who only worked on only stretching actually scored lower on the same tests.  So strength training and endurance exercise is strengthening your brain as well as your body!  If you have a more focused workout and a more efficient brain then chances of injury should be lower too.

Think about the sports that have the highest injury rates; Soccer, Football, Tennis, Hockey.  These sports not only require a high level of athleticism but also an extreme focus on where the ball is and where the other players are.  This often leads to a lack of focus on where the knee is in relation to the ankle, or if the core is braced.  “But Sarah, I don’t play football!”  I know, but I want you to see that when you are strength training you have a wonderful advantage of not having a 300lb dude rushing at you at top speed!  You can focus completely on what you are doing and what muscles should be working.  This is where your mental focus and attention comes into play!  Stay focused to reduce chances of injury and improve your workout!  All of this focus and I bet your brain is getting tired!

If none of this motivation to start moving and moving with awareness than I don’t know what is!

The question is; How do you I get focused?

Here are Fifteen Mental Focus Tips I found from some amazing coaches, trainers, brain experts, rappers, and writers!  Yeah, that’s right some rappers know what’s up.

  • “If something`s worth doing, it`s worth doing properly.”
  • “The body cannot achieve what the mind cannot conceive.”
  • “Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jenning
  • “Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.” Paulo Coelho, The Devil and Miss Prym 
  • “Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”Zig Ziglar
  • “In the midst of movement and chaos, keep stillness inside of you.”  Deepak Chopra
  • “I didn’t pay attention to times or distance, instead focusing on how it felt just to be in motion, knowing it wasn’t about the finish line but how I got there that mattered.”  Sarah Dessen, The Truth About Forever
  • “Sometimes we focus so much on what we don’t have that we fail to see, appreciate, and use what we do have!” Jeff Dixon
  • “You really gotta focus with all of your fiber, with all of your heart, with all of your creativity…” Will Smith
  • “You’ve got to stay focused without being boring – because all work and no play makes Jack a dull boy. Skinny, but dull.  LL Cool J
  • “Always do your best. What you plant now you will harvest later.” - Og. Mandino
  • “Some people train knowing they’re not working as hard as other people. I can’t fathom how they think.” -Alberto Salazar
  • “…you don’t try to build a wall…you say I’m going to lay this brick as perfectly as a brick can be laid and you do that everyday….and soon you will have a wall.  Will Smith
  • “Until you focus on a singular muscle or a specific group of muscles, you are often unaware of how they’re working.”  Amy Powell
  • “My only advice is to stay aware, listen carefully, and yell for help if you need it.”  Judy Blume

 

The foods you eat also effect your brain!  Guess what the most healthy food for your brain is….

Fish!  So check out my recipe for Fish Curry.  It’s so satisfying, easy, and different then the usual.

Filed Under: General Health Tagged With: , , , ,

Fish Curry

May 1, 2013 2 Comments

Goan Fish Curry

This is one of my favorite quick fish dishes.  I love Indian flavors and aromas.  The coconut milk makes it so satisfying and the spices can be modified to your liking.

This recipe is adapted from one of Mary’s Cooking Classes through Taste A Cook’s Place in Northville.  They do wonderful classes and best of all you get eat everything!

2 TBS Coconut Oil
1 tsp brown mustard seeds
1 small onion, diced finely
1 tsp Cinnamon
3/4 inch piece ginger, peeled and sliced
7 cloves garlic, peeled
1 tsp cayenne or 1-3 mild red chili’s soaked for 20-30 minutes in water (optional)
1 tsp ground cumin
2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp garam masala
2 medium tomatoes, diced
1 2/3 cup coconut milk-(do not use light coconut milk)
1 lb firm white fish fillets, cut into cubes

Salt and freshly ground pepper to taste
Cilantro to garnish

1. Heat the oil in a large nonstick pan.  Add the mustard seeds, and once they pop, add the onion and cinnamon.  Cook the until the onion is golden brown.

2. Meanwhile, use a blender or mortar and pestle to make a paste with the garlic, chilies, and 3 Tbs water.  Add to the onions.

3.Add the ginger and powdered spices and the tomatoes and another 1/2 cup water.  Cook until completely reduced and then fry for about 3 more minutes.

4.  Add the coconut milk and 2/3 cup water.  Bring to a boil and then a simmer.  Allow to simmer for about 5 minutes.  Add the chopped fish and cook for about 5-10 minutes or until cooked through.

5. Taste and add salt and pepper if you like.  Top with the fresh cilantro.

fish curry

I usually serve this with a combination of steamed cauliflower and basmati rice.  Sometimes I add other vegetables like sliced carrots or zucchini too.

I hope you enjoy!

Please let me know what you think!

Filed Under: Entrees, Recipes Tagged With: , ,

Bodyweight Workouts… So effective!

March 30, 2013 Leave a Comment

So I am constantly watching YouTube workout videos for ideas.  I finally realized that I can easily share them with you!  This rocks!  Especially since I seem to be terrible at making my own videos :)

Check out the amazing Mountain Climber variation in the second video (not #3).  What do you think?

Filed Under: Cardio, Core, Exercises, Legs and Butt, Upper Body Tagged With: , ,

Where did you get that Omega 3?

March 30, 2013 Leave a Comment

Everyone is raving about Omega 3′s.   According to Web MD, Omega 3′s; EPA and DHA are shown to boost heart Salmonhealth and lower triglycerides.  They also may help with rheumatoid arthritis, depression, even weight loss and more.  With all this new knowledge, I thought we could all benefit from knowing a little bit more about the differences in where you can get these powerhouse nutrients from.

One thing I learned is that not all sources are equal.  Experts mainly agree that the Omega 3′s from EPA and DHA are associated with more health benefits than the other sources.  These are the ones found in salmon, trout, anchovies, tuna, and sardines.   These have been shown to lower triglycerides, lower overall risk of death from heart disease, ease pain associated with Rheumatoid Arthritis,  lower levels of depression, boost prenatal health.  They are studying the effects of EPA and DHA on Asthma, ADHD, and Alzheimer’s Disease too!  This is why 2 servings of fatty fish a week is recommended.  What I have been wondering was, what about the plant sources that only have ALA (a precursor to EPA and DHA)?

Plant sources such as hemp seeds, flax seeds, walnuts, and the infamous chia seeds, contain ALA.  ALA is not as long of a fatty acid chain as EPA and DHA.  According to an article written in the Public Medical Central Journal, these plant sources are significantly different in terms of how much we absorb.  The two doctors in the study say that our bodies can only convert 5% of the ALA to EPA.  Some other articles say that more studies need to be done to learn the effects of these plant sources of omega 3′s.

In order to see some of the best places to get your Omega 3′s I decided to break down the amounts, just remember that the plant sources contain ALA (the possibly less effective Omega 3) and the Seafood sources contain EPA and DHA a more absorb-able and more well studied/more effective Omega 3.

1 oz Flax Seeds = 6388 mg Omega 3 fatty acids

1 oz Chia Seeds = 4915 mg Omega 3 fatty acids

1 oz Hemp seeds = 3000 mg Omega 3 fatty acids

1 oz Walnuts = 2542 mg Omega 3 fatty acids

4 oz Wild Atlantic Salmon = 2931 mg Omega 3 fatty acids

4 oz Sardines = 1656 mg Omega 3 fatty acids

4 oz Wild Rainbow Trout = 1332 mg Omega 3 fatty acids

5 Anchovies = 423 mg Omega 3 fatty acids

I was surprised to see that based on normal serving sizes, the plant sources have quite a lot of Omega 3′s!   So even if we are only absorbing a small percent, it has got to make a difference in our health and physique, right!?!

Fish is wonderful and I hope that all of you are already eating at least two servings a week.  But how many of you are eating the plant sources?

Here are some ideas for places to sneak in some of those healthy little fats!

Chia seeds have been used for centuries.  Primarily know to have been a staple food of the Chia SeedsAztecs!  Unlike Flax seeds, they do not have to be ground in order to absorb their powerful nutrients.  They are delicious sprinkled on oatmeal or yogurt!  Chia seeds are a miraculous addition to your smoothies.  My favorite is a chocolate banana one.  I make in the morning before I leave for work.  I do my workout around 7am or 8.  By then my smoothies has turned into a chocolate Chia protein pudding.  The seeds, when ground, turn into a gelatin like substance. Yummm!!!

Hemp Seeds are not grown in the U.S.  They are primarily imported from Canada.  They Hemp Seedsshould be refrigerated after you open them and definitely check the expiration date.  They have a nutty flavor and a surprisingly soft texture.  They are great on yogurt or cottage cheese with cinnamon and pear.  They are delicious on salads.  They can also be added to smoothies.

Flax seeds must be ground in order for our bodies to absorb their Omega 3′s.  Flax seeds also can go rancid so be sure to check the expiration date and refrigerate so preserve them for longer.  They are great in baking.  Check out my flax muffins or just search the web for other recipes where flax can be added.

I hope that you found this article useful.  I’d love to know how you are incorporating these powerhouses into your daily diet.  Leave a comment below!

 

 

Filed Under: Breakfasts, General Health, Post Workout, Recipes Tagged With: , , , , ,

Part 5: We Must Have a Plan!

February 24, 2013 Leave a Comment

We all make mistakes.  We’re human right.  The conversation really shouldn’t stop here.  To just shrug off our mistakes and keep going is insane!  We have to learn from our mistakes and grow.  This is an everyday, 10 times a day, activity.  I am around people all day who are struggling to get healthy and lose weight.  I see their/our mistakes.  So let’s review what we have learned so far:

1. Sugar. If’s everywhere and it’s ruining your healthy eating efforts.  Just eat real unprocessed food.

2. Water.  It’s essential for nutrient transportation and digestion.  Dehydration can be mistaken for hunger.

3. Protein.  When you are limiting your calories protein is important for satiety for muscles repair and for energy!

4. Sleep.  Lack of it causes cortisol levels to rise, hunger to creep up, and less energy for workouts…

5. Lack of Planning. I have to say that it was a close tie between too much stress and not having a plan.  I figured that since I talked about cortisol and sleep in the last one, that this was more important. Read on….

5. We Must Have a Plan!

It seems so simple, right?  Just eat healthy, exercises, sleep, drink enough water, and you’ll be re-shaping your body and feeling great in no time.Reality sets in and it’s Tuesday night.  You have just got home from work, and you can’t think of anything to make for dinner, so you pull out pasta or order pizza.  These meals will provide some nourishment for you and your family.  However, are they the best fuel for you to meet you goals?  If you had taken the time at the beginning of the week to create a meal plan using the Momentum Meal Planner, and prep some meals, then Tuesday’s panic could have been avoided.

Peppers 2

10 Steps for setting yourself up for an awesome worry free week!

1. Download the Momentum Meal Planner.

2. Make a plan that will not just get you through the week, but will power you through your week!

3. Build your meals starting with your main source of complete protein, then your veggie source and then maybe a starch like brown rice, yam, quinoa. Personally, I try to keep my starches around my workouts and keep it more lean proteins and veggies at other times.  This is just my rule.

4. Remember to include the Super Foods!

4. Think about what you can use from dinner to add to your lunch the next day.

5. What do you have in your kitchen already, and what do you need to add to the grocery list.

6. Go to the grocery store.  Only get what’s on your list.  Get the processed junk out of the house.  No chips, no cookies, no sugary granola bars, junky bread items …

7. Take short cuts where you need to.  It’s more expensive to buy the pre-cut veggies and fruit.  But if you’ll eat it then it’s worth it.  Remember that frozen fruit and veggies are a great option to make life easier too.

8. What can you prep on Sunday so that the work week is easier?  I always get lettuce, bell peppers, carrots, celery, and onions chopped.  Then I marinate meats, and make any sauces/salad dressings that might take a little time.

9.Pack your lunches the night before.  If you have it all ready it will only take a few minutes and then you can have a worry-free morning!  Well at least eliminate one of the worries.  I can’t make you kids get ready any faster or scrape the ice off your car…

10. Have fun with your cooking! Turn up the music and before you know it you’ll have a beautiful stack of containers full of veggies, and a sense of relief that you are ahead of the game for the week.  FYI my favorite Pandora station for Sunday meal planning is Florence and the Machine, Dogs Days are Over!

Do you have any special tricks or tips that might help others who are struggling with meal planning and quick meal preparation?  Comment below so that we can share our ideas!

 

Filed Under: General Health, Recipes Tagged With: , , , , ,