Posts tagged health
Posts tagged health
Just trying Jamba Juice’s new kale, beet, carrot, apple, ginger fresh-squeezed juice! It’s a nasty color, but tastes pretty good. It definitely is more of a vegetable juice than a fruity one. Worth a try or make a similar one at home! (if I get another one, I’ll watch to see how much of each ingredient they use!)
Theory: skin is decent even by the end of med school year 1 because of daily carrot juice =) loveee it.
Jamba Juice has new fresh-pressed juices! I’ve tried #4: beets, carrots, kale, apple, ginger which is the healthiest option. it has the most vegetables and the least sugar. I enjoyed the slightly sweet taste with a spicy tinge. The beets, carrots and apple balance out the bitter kale, and the ginger adds the kick!
However, I’m still a devote fan of their fresh-squeezed orange-carrot juice which is cheaper and still a super healthy option.
Price: 12 ounce = 4.59, 16 ounce = 6.09! >.<
P.S. Jamba juice employees love the apple ginger lemon.
Have you tried any? What did you think?!
Ways I’m staying happy after breaking-up with my boyfriend…
I’m just finishing up my first year of medical school! Recently, we studied Depression and how exercise and diet are natural treatments.
When you’re feeling sad, depressed, stressed-out, unmotivated or lonely, it’s so easy to not care about your health. You don’t want to work-out. You don’t care about what you eat. Thinking about whatever is pulling you down takes up so much of energy and time that you’re constantly getting busier and more overwhelmed. I’m speaking from my own recent experience.
My boyfriend and I broke up 2 weeks ago, and doing most of the things from this picture helped me stay happy, calm, and productive. I just had an exam in med school, and I couldn’t have studied well for it if I didn’t keep exercising, eating well, and making time for reflection. I also couldn’t have been a good team member, pleasant friend, or an attentive listener.
It’s tempting consume comfort food, but it’s so counterproductive too. When I feel tempted to eat something unhealthy like ice cream, cookies, or pastries, I just ask myself, “Is this going to make me feel better afterwards?.” If you already feel worse, is eating that loaf cake going to make you feel better or worse about your decisions? Most of those tempting snacks only taste good for a moment on the tongue. Then it’s gone, and you’re left feeling like you did something else wrong. So, eat and cook something that will make you feel proud and confident. For the past two weeks, I’ve been regularly snacking on oatmeal, carrot juice, oranges, salads, and dark chocolate pieces.
Exercise is so key to keeping your mood up. It’s okay to not have specific fitness goals when you’re sad. Just get out there and run as slow as you want. It’ll give you time to relax and release some feel-good hormones. Also, one of my mentors in med school suggested that I do high-impact cardiovascular exercise and practice meditation to relieve some anxiety because it’s been proven to reduce feelings of stress. I also found that when I felt overwhelmed, I just wanted to focus on simple and quiet exercises like Pilates and yoga. However, when I spent most of the day studying and not interacting with many people, I really enjoy going to cardio-kick boxing classes (BodyCombat) for a boost of excitement!
Reflection. I’ve made a few really good friends this year. Talking to them and making an effort to be social has really helped me during these last two weeks. Studying with friends around has been very motivating, spending memorial day weekend with friends has been wonderful. Even going to see Star Trek with Kent and Aaron was a great time and helped get my mind off our break-up.
You can do it! Just get yourself out there and start the ball rolling by choosing something healthy.
I could use some tips right now. What has helped you pull through a break-up?
Hi! I hope applying to grad schools is going well. You probably have made your decision already. I’m sure you’ll get into one of your top choices with all the activities you are doing. I agree that keeping a regular exercise regimen helps productivity and staying on schedule.
I eat vegan about 95% of the time, and I find it a very balanced nutrition plan! As for gaining weight, definitely make sure you are eating enough. Do you have time for meals? Do not deprive yourself even if you are busy. You deserve time to eat and to relax! Make sure you have a protein source at every meal. For example, I drink soy milk as part of breakfast, beans as a main part of lunch, and lentils as a dinner entree. Try and do 2-3 strength workouts a week in place of cardio. Some people are naturally underweight…have you always been thin and are your family members generally thin? Being underweight is big concern if it’s from recent weight loss.
Hi! What a GREAT time to start exercising! For a healthy person, having no medical complications, here are some ways to increase your running stamina.
1) Drink water before, and after 10 minutes of running. This will help with feeling dizzy and lightheaded.
2) Take a walking break after 10 minutes, and then do one more round.
3) Stretch briefly before, and for 7-10 minutes after exercising. (Something I need to work on too.
4) Strengthen major muscles by doing: calf raises, squats, and lunges.
5) Keep it up!
male fitness blogs & bloggers like this post so people like Chris and Melissa can follow you!
haha yes, I can see how that may get tiresome for your brother. That is SO awesome that you guys are doing this together!!! Good luck, and I’m here for you guys :D I always try to post topics relevant to guys too.
Hi! Coffee has more caffeine than tea which I do not need. Tea also has more antioxidants than coffee. Tea stains your teeth less! Coffee is not “super unhealthy,” especially if you are drinking regular coffee with just some milk/milk alternative. It gets bad like during the holiday season when Starbucks has all these specialty drinks full of whip cream, sugar, syrup, and empty calories. It’s a little worrying that you aren’t getting enough sleep as a freshman in college. My roommate and I sleep 7-8 hours a night in med school. I drink tea, but she doesn’t drink any caffeinated drinks! Figure out why you’re so pressed for time. Did you over-commit this semester? Are you balancing school and play well? Are you productive during the daytime? Is your class schedule messed up with lots of small time gaps? I would say a reliance on caffeine is a negative habit to have, and it’s not a necessary component of productivity. Nor is it the secret to academic success. You’re going to do great!
New Year’s Resolution? Getting enough sleep =)
For me, I drink tea daily. I’ll reuse one teabag for 2-3 refills. I like herbal teas to squash sugar cravings. Tea helps me from snacking and eating late at night. I drink coffee when I need to stay-up late to go out with friends…lol I drink coffee when I need to have fun, not when I need to study!
Do you find that you NEED caffeine?
Yayy! so cool that my undergrad college has a popular tumblr! Follow this blog for some proven health-related information!
Update your Nike Training App! There’s new bonus workouts and rewards!
FINALLY, it’s about time they released some new workouts. This one features USA’s women’s soccer celebrity, Alex Morgan (fyeahalexmorgan tumblr). It’s only 15 minutes, but it’s fast and intense! You’ll need a kettlebell (or dumbell), step, and medicine ball (optional). It’s a circuit of 3 sets. Each set is 5 minutes with 5 moves. No resting breaks, but pause the workout if you need a breather (we did!). My roommate, Jo, and I did this workout + 15 minutes on the elliptical after class.
Take at look at what’s new on NTC and let me know what you think! I’d love to hear from you…miss my tumblr readers!
Hellooo everyone! I just started school again and one of the first things I did was upgrade from student to student premier gym membership (and a locker for my workout clothes and accessories)! It’s totally worth the extra 20 bucks since I’ve already taken 3 new classes my first week! I plan on taking 2-3 classes a week. I’m most interested in strengthening and yoga classes, but I’m also intrigued by spinning! Okay so, my roommates, who also got the upgrade, are motivated to stay in shape and workout throughout our medical school studies. They plan to workout about 4 times a week to get stronger, relieve stress, and tone up. The classes I took were:
BodyPump (55 min): This was super fun!!! It’s all high repetition with lower weights lifting, so it’s challenging, but you don’t sweat a lot. We did a variety of squats, lunges, arm curls, tricep exercises, shoulders, and abs. We use a mini bar bell to which you add as much weight as you can handle. It’s a popular class because its intense and it works! The music used is upbeat and gets you into the groove. We loved our energetic instructor too =) My roommate and I were a little embarrassed at first to start out with lower weights, but we focused on form and we’re ready to pump it up next time! If you don’t want to do weights in the gym by yourself or don’t know of a good routine, I suggest signing up for a class like BodyPump.
Integrated Yoga (1 hour): Okay so this was kind of boring…It was very basic so we didn’t even get to do many poses. And there was no music. This class is supposed to incorporate a lot of techniques from different branches of yoga, but all we really did was back stretches and triangle…The teacher was cool though. She went around to help and correct our alignment. She’s also like 65, skinny, fit, and bohemian-styled. It’s kind of weird to see senior citizens demonstrate how to tuck your tailbone…but whatever, I know I’m going to be one of those ladies one day! However, I love doing yoga after a confusing day at school or work. It helps me focus on something singular, straight forward, and just about my physical well-being.
Athletic Conditioning (1 hour): This was the most intense class I’ve ever taken. It was way harder than the NTC workouts I’ve done. We exhausted all our muscle groups, did nonstop cardio blasts, and had super short shake-out breaks. For legs, we did squats like there was no tomorrow. What killed me were squats-on-toe-raises..UGH. My legs were shaking uncontrollable it was crazy!!! We did this simple quad lift and extension which started to burn after about reps. Me and another student from across the room made eye contact and started laughing because we were both in so much pain. The props used were: a light-weight ball, full bosu ball, step, and sets of light and heavy weights. It was crazy I thought I was going to die multiple times. The teacher was awesome and I’m sad that she’s just about to leave…I will probably try the class again although I’m pretty scared. You can work your triceps pretty well by just kicking back several times, and then pulsing!
Other ways I stayed active this week include: walking to and from school (my roomies and I do this together!), long walks with hills and stairs on rest days, and lots of stretching. ALSO, a great way to strengthen your back AND stay awake in lecture is to sit up incredibly straight!
Oh and yesterday was my White Coat Ceremony =)! I told a lot of my classmates and even some of my instructors about you guys and my blog! Everyone’s really supportive and I’m looking forward to bringing fresh ideas to your dashboard!
Summary of “Racing in the Heat”
Competitor Magazine, August 2012
By: Krista Austin, Ph.D, sports nutritionist, exercise physiologist, and consultant to US Olympic runners
1. Replace lost fluids: Rough commendations include taking in 4-6 oz. (1-1.5 cups) of carbohydrate/electrolyte liquid every 20 minutes. Those with a high sweat rate need to replace electrolytes more often than carbohydrates. It’s useful to determine sweat rate. Fluids taken in before and during a race help transport heat from the body.
2. Acclimate to the heat: During the weeks before your race, try to gently expose yourself to high temperatures. Go into a sauna or warm room before training runs. Or, wear additional layers during a few easy, long, and pace runs. During the final month of training, start running in a long sleeve or light jacket.
3. Start hydrating early: 3 days before your race, drink water at meals and electrolyte drinks at other times. You should not feel thirsty and your urine should not even have a moderate yellow color.
4. Hyperload sodium: This is helpful if you have a high sweat rate. Eat high-salt snacks the day before the race. The extra sodium will prompt you to drink more before and during the race keeping your electrolyte levels high.
5. Eat a cool pre-race breakfast: Enjoy a cold smoothie, low-fiber cereal, overnight oats, or chilled fruit!
6. Reduce your warm-up: Because it’s so hot, you don’t have to do that much before your race. Focus on activating your muscles by stretching. Minimize the amount of time you are in the heat and sun.
7. Start Slower: You are bound to run slower in hotter temperatures. Adding 20 seconds to your per-mile pace gives you a good chance at finishing and running a competitive second half.
8. Lower your core temperature: Keep a bag of crushed ice on your body before a race, similar to an ice vest. You can also just hold something cold in your hands.
9. Drink early and often: Drink at every aid station! Take in electrolytes with every 8-12 oz. of fluids during a race.
Geraldine’s input: Sport drinks and electrolyte drinks are for training and not for regular consumption. They are great for a race and long workouts, but keep in mind their caloric and sugar contents which are not beneficial to everyday exercise and weight loss attempts. They also are bad for your teeth! I drank electrolytes during the SF marathon starting at mile 10, but did not use them during training. I plan to use them during my long runs (15+) so my body gets use to digesting more carbs while running. I believe they did help me stay energized during the marathon!
Hope this helps anyone planning on a late summer race!
I used to be really confused whenever I had an instructor or instructions which told me: “Take your belly button to your back!” or “Belly in!” or “Engage your core!” I asked my yoga and dance teachers to explain to me what "engaging your core" really is and how it differs from sucking in and flexing.
Sucking in: This action is too drastic. Your whole abdominal region collapses inwards causing your back to round. Also, your shoulders tense and creep towards your ears.
Engaging your core: Imagine that you are zipping up a pair of jeans. You are standing up tall, tailbone is tucked in and not sticking out, and you have a little tension in your abdominal muscles. You are staying flexible in this position.
Flexing your abs: This move is too static. Your breathing is hindered. You are stiff and rigid limiting your ability to perform many poses and exercises.
Engaging your core without overdoing it allows you to develop both balance and strength. This is a silly picture, but I wanted to illustrate to you the differences! Hope it helps >.<
Whenever I start feeling signs of exhaustion or frustration, I perform these techniques. Actually, on today’s 20 mile run, I did all of these, multiple times. These little tricks carried me all the way without any injuries! Even on short runs, I’m always asking myself:
Why these simple things work wonders:
Don’t stress, just stretch =)
P.S. Oh and this was at the Ritz-Carlton in Cancun! Aren’t the cabanas just dreamy <3 I was just walking by on the beach. I actually stayed at the the JW Marriot (same owner, just not as luxurious as the Ritz) which had an incredible infinity pool.
I love this because:
About once a week. I’m not a devotee to any particular grocery store and my preferences change depending on where I’m living. Currently, I live in the suburbs and find the following to have the freshest produce:
I’ll be living in an urban environment soon, so I’ll be frequently smaller, family owned stores in the city!