blog #70: Music relieves stress: Check out this new mix while you RUN!

One of my best friends Laura is very stressed in nursing school because she has many clinical hours to complete, in addition to weekly tests. We spoke on the phone this week and when I asked her about cardio/working out, she said that her energy was very low. I recommend switching up her music, which can help her stay motivated and focused through her workout.

New music can help keep you energized and lessen your stress levels.

If you don’t want an hour-long mix, then I recommend mix tape 60 (only 26 minutes) from fridaymixtape.com

Also, DJ djchachi  has updated his download links online Check out “split personalities discs 1 and 2 for longer mixes.

Which is your favorite? Do any of my readers know of any free mixes that they recommend?

blog #69 High intensity Outdoor NFL Training Camp with Curtis Williams

For dripping sweat, an increased heart rate, and good energy, I recommend C.A.M.P by Curtis Williams.

Last weekend I attended C.A.M.P class at Central Park with some fit friends. This class is “a high intensity cardiovascular and strength training class based on the principles of football training at the elite level.  It consists of a dynamic warm up, plyometrics, and football drills to build power, speed, agility, endurance, and core strength.”

Curtis is nationally certified by N.A.S.M-CPT, I.S.C.A Kickboxing, and he is a former N.Y. Giants football player. Check out his schedule/blog and impressive workout videos. 

I knew this workout was intense because:

1.  I wore a heart-rate monitor, which reflected my level of intensity

2.  I felt good both during and after the workout

3.  I was sore after the workout

blog #68 What influences my calorie needs?

•Factors that influence calorie needs:

–Body Weight

–Growth(from child to adult or building muscle/pregnancy)

–Sleep/wake cycle

–Temperature and climate  

–Physical activity  

–Metabolic response to food

–Health status

I want to focus on “temperature and climate” because as summer approaches, our food cravings change substantially. I'll cover the others in future blog posts, but today I want to focus on this issue. Rather than filling up on unhealthy things, you should take advantage of all the fruits (like berries in season., We In Summer we are presented with a multitude of options to both satiate our hunger and add variety to our diets. I recommend stocking up on fresh fruits and vegetables regularly.

Organic foods are a good option, but as Registered Dietitian Keri Gans says, “It’s better to eat fruits in general even if they are not organic, than to not eat them at all.”

I agree with Keri. Eat your fruits and veggies, even if they are not organic! (It’s more important to make sure to wash your produce in running water, and eat it when it’s fresh!)

blog #67: celiac disease and oatmeal

Review of celiac sprue or celiac disease: 

A while back in blog #35: theme dietary diseases: surviving the battle of Ciliac Disease I told you about my friend Emily, who has celiac disease. In college Emily worked at a breakfast place on campus and she ate steel cut oats. After reading multiple sources of information regarding celiac disease, I kept seeing the same thing:

Oats are “sometimes ok” to consume on a gluten-free diet. I am left wondering--what does this mean? Why only sometimes?

After further research I found my answer: The oats which are processed in an oats-ONLY factory are ok, as opposed to oats that are processed in a factory with wheat/barley products, which will exacerbate gluten-intolerant symptoms. Research your brands of products before you eat them!

What’s ok	What’s not ok
Steel cut irish oats by McCann’s	Old-fashioned oats by Quaker

What does this mean if I don’t have celiac? If you are not diagnosed with gluten intolerance, then I hope this post can remind you to read labels in general. Understanding both what and how much you are eating are key skills to master.

for resources and brands that are gluten free check this link

blog #67: All about lactose-intolerance

Are you lactose-intolerant?  

WHAT: Lactose is a type of sugar that is found in milk and other dairy products. Some people cannot digest it. Symptoms of lactose intolerance include: nausea, abdominal cramps, bloating, gas, and diarrhea.

Milk and soft cheese have the most lactose, as opposed to hard cheeses, which usually have lower lactose content.

WHY: Lactose is water soluble, so the more water removed from the product (like cheese) the less lactose will be left in it. So why is yogurt tolerated? Lactose is broken down by bacteria in the yogurt.

WHO: 90% of Asians, and 75% of people of African, Jewish, Mexican-, and and Native American descent are lactose intolerant.  People from northern European countries have the lowest rates: 5-17%

WHEN: Lactose intolerance was first discovered around 400 B.C. by Hippocrates.

Processed foods that may contain lactose

Processed meats

Breads

Cereals

Salad dressings

Snack foods

Soft drinks

Lager beers

Some medication

Some supplements

Ingredients to avoid (Read the labels!)

Whey

Milk by-products

Dry milk solids

Nonfat dry milk powder

So what can I put on my cereal?

Soy milk

Rice milk

Goats’ milk (contains some lactose but less then cows’ milk)

Please refer to blog post #14 to see how you can get adequate calcium in your diet. (milk is not the only source!!)

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