Weekend Fun

 If you live in Las Vegas, then you know all about hibernating in the summer time, trying to escape the summer heat. 

(Frontdoor.com)

Finally, the temperature is getting cooler, and the fall season will be upon us soon. Instead of waiting for Fall, for some cooler weather, head up to Mount Charleston or Red Rock.

A couple of weekends ago, my mom and I decided to go for a hike at Mt.Charleston.

We both were antsy to get out of the city and get our bodies moving. With only an hour drive to the mountain, it's a great day trip for all.

Directions to Mt. Charleston:
Take I-95 North (towards Reno). There are two exits to get to Mt. Charleston, the first will take you to the Lodge, the second exit is more of a direct shot to the Ski Resort.



 To get to Bristlecone Trailhead: Take the second exit off of I-95 to Mt. Charleston. Park at the Lower Bristlecone Trailhead.

The first part is an old gravel road, with a slight incline. The second part is a single track trail, mainly downhill and leads you through the trees.

You end at the Ski Resort. Then it's a quick walk down the road back to your car.
(You also can park at the ski resort, and hike the Upper Bristlecone trail first and end at the Lower trailhead.)

The hike is 6 miles!

This time of year the Aspen leaves are changing and it actually looks like fall! It is beautiful. At the top, we had a nice lunch. I swear food taste better in the wilderness! (if that's possible!)

Our lunch consisted of:

Turkey and Cheese Sandwich on Whole grain bread
Lettuce packed sperately so the bread didn't get soggy (Good idea Mom).
Baggie full of veggies: carrots, celery, radishes
Baggie with grapes
Small individual bags of Small Rice cakes (for something crunchy)
And of course, a little chocolate bar for dessert

We both had Camelbaks (http://www.camelbak.com/,) so we just drank water throughout the hike and for lunch.
After lunch, we made sure to pack up our trash and headed for the trail for the last 3 miles.

The hike took about 2.5 hours, including our 30min lunch break.

Little day trips like this are perfect for a day on the weekend, or a day off work: to clear your mind, get out of the city, see nature's beauty, experience cooler weather, and to get your body moving.

Be a smart hiker, and pack for rain or shine:
Bring:

• Water: More is better! Drink throughout the hike, to prevent thirst. 
• Food: containing Carbohydrates and Protein
• First Aid Kit
• Light rain jacket and pants. The weather can go from sunny and warm to rainy and cold very quickly
• Toilet paper (you never know when you may need to take a squat!)
• Matches, Flash light, pocket knife, bug spray, sunscreen, camera

I know some of this stuff sounds ridiculous for just a 6 mile hike. However, we ran into a man on the trail who had fallen and had some cuts that needed to be cleaned and bandaged (First Aid Kit).

While eating lunch, the clouds rolled in, the temperature dropped, and it started to sprinkle (Rain Gear).

One thing I have learned from my parents and through experience, Be Prepared when you're going outdoors.

 Hiking is a great way to enjoy the outdoors and to get your body moving.
 Different muscles are used when hiking uphill and downhill. I was definitely a little sore the next morning! 

Make exercising and being active fun! You don't have to get a gym membership to exercise. Find something you enjoy doing, that gets you moving, and do it! You don't have to do the same thing every day. Change it up so you don't get bored. 

Try to get your body moving at least 30min everyday! Shoot for an hour. Trust me, you have an hour in your day to focus on being active! (If you have kids, join them in playing a game or running around the park).

Some websites to check out:
http://www.redrockcanyonlv.org/
http://www.outdoorsvegas.com/mt-charleston-nv/
http://www.active.com/outdoors/articles/What-to-Bring-on-a-Hike.htm

If you don't have anyone to hike with or would like to join a group, Check out Meet Up groups!
http://www.meetup.com/  

For all you new College Students!

First year of college

Graduation day

This is for all those new Freshman, who have gone away to college, (or who have moved out of their parent's home) living in the dorm room, having a meal plan, on their own. If you have a college student or know one...send them the link to this blog!

So... have you heard about all the horror stories of gaining weight your Freshman year...a.k.a Freshman 15??

Unfortunately, from my personal experience...it was true for me.



Hopefully I can give you some tips, and advice on preventing the "Freshman 15," but also living a healthier lifestyle in college and beyond.

First, my story...

I grew up in Las Vegas and graduated from Silverado High School. (Go Skyhawks!) The next fall I was off to Stephen F. Austin State University in Nacogdoches, TX. (Axe em Jacks!). I was living in a dorm room with a meal plan, thousands of miles away from home. I could eat what I want, I could do what I want, so long I went to class and kept my scholarship! 

I was always active growing up...dance, volleyball, track, swimming, more dance, so I never thought I would gain weight in college. Furthermore, I continued to dance in college. Unfortunately, my lifestyle changed, I ate more microwaved cooked meals, ate dessert after every meal, and really enjoyed those southern cooked meals. I had an abundance of food to choose from at the cafeteria. So long as I swiped my card, I was free to eat whatever I liked, and go back for seconds, and even thirds.  I managed to stay up later, indulge at every meal, and if I went out, I always ended the night at a fast food joint before going home (usually Whataburger!).

However, I went to the gym on campus to "keep of the weight", and danced every day. To me, I was active. I walked to class, I danced, I didn't eat that bad. Well sure enough, the pounds were adding up, and my clothes were becoming tighter. It was a slow weight gain that just snuck up on me. 

I didn't really notice that I had gained weight until. I went home for Christmas break. Even my second year of college, when I danced every morning on the Pom Squad, I still gained weight. Overall, I gained 20lbs in a year and a half.

I am here to tell you that you can prevent the weight gain, or reduce the amount of weight gain by just being aware of what you are eating. Below I have listed 10 things that can help you avoid the Freshman 15....

1. Stay active: go to the gym on campus, join an intramural team, take fitness or dance classes, grab a ball, some friends and head out to the field

2. Do not cover your plate with food. Trust me, the cafeteria will not run out of food. Don't feel like you need to try everything or even eat everything. Your parents are no longer there to tell you "finish your plate."
Imagine your plate cut into fourths. 1/4= protein, 1/4= starch, 1/2= veggies.

3. Limit dessert to 1 time a day. If you need something sweet, grab a piece of fruit or yogurt

4. Have "healthy" snacks in your dorm room. Almonds, protein bars, cheese sticks, fruit, veggies.

5. Drink Calorie free or low calorie beverages. Milk is the exception. (I want you to get your calcium!) Drink water, crystal lite, iced tea. Avoid soda, powerade, gatorade, sweet tea. And...(yes, I will mention the alcoholic beverages...they are FULL of calories.)

6. Try to avoid late night Fast Food stops. After a late night out, wait until you get home and make a PB&J sandwich or grab a protein bar. Avoid Top Ramen!

7. Bring snacks to class to prevent moments of "starving" and going on a binge.

8. Weigh yourself once a week, not every day, not never. Weighing yourself can actually help you stay on track with your goals. Weigh yourself in the morning, with limited clothing, after going to the bathroom!

9. Keep a journal. Write down your feelings, bad food days, good food days, snack ideas...Use it as a reference tool to turn too when you are having a good day, bad day, or to remember an amazing recipe!

10. Do NOT freak out if you get on the scale one week and you are up 5lbs. It happens! Heck, it happens to all of us not in college. Take a deep breath, and reflect on your week. Did you eat out? Where did you go? How many times did you have dessert? What did you drink all week? Did you exercise? Maybe, your best friend celebrated her birthday and you indulged. That is OK! Shake it off, and make the next week about getting back on track.

Bonus: Be proud of yourself. This is a time to have fun, learn, try new things, and grow as a person! If you have a good week reward yourself with anything, EXCEPT FOOD! Food is not a reward or a punishment, but a way to fuel our minds and bodies.

If you need help, encouragement, or want to ask a question PLEASE contact me by leaving a comment or email me at juliew214@gmail.com

** Parents and Siblings: you can also use the above tips to help YOU live healthier and happier by staying active and eating a well balanced diet. Support your college kid(s) by sending care packages with healthy options and not cookies and candies!! Trust me, they will get plenty of junk food. Instead send them a fruit basket, or a care package with new workout clothes, or some fun protein/snack bars you found at the store.

Say NO to Cardboard and YES to Fiber!

You may refer to fiber as cardboard. I'm thinking that most of us have tried "those" crackers that absorb all of the saliva in your mouth, and then it takes 5 cups of water just to wash it down. Well, I am here to tell you that you can get your daily fiber without eating cardboard!

Many people overlook the importance and benefits of fiber. So this post is going to get you all excited about F-I-B-E-R! (Don't make me post a video of me doing the "FIBER" cheer and dance. haha)

First thing First... What is Fiber?

Fiber comes in two forms: Soluble and Insoluble. The two different forms play important roles in digestion and an overall healthy body.

The basic definition= Soluble fiber dissolves in water, Insoluble fiber does not.

Soluble fibers tend to hide inside foods. When soluble fiber mixes with water it forms a gummy type substance or gel which slows digestion. This delays the emptying of your stomach and makes you feel full.

• Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseed, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers do not dissolve in water, so they pass through the gastrointestinal tract, and speed up the passage of food and waste through your gut. Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation.

• Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins

 How Much fiber do I need a day??

Fiber Intake for Men

Age	Fiber grams/day
19 to 30 years	38 g/d
31 to 50 years	38 g/d
51 to 70 years	30 g/d
70+ years	30 g/d

Fiber Intake for Women

Age	Fiber grams/day
19 to 30 years	25 g/d
31 to 50 years	25 g/d
51 to 70 years	21 g/d
70+ years	21 g/d

 

Most Americans get about 15g of fiber/day. Us "Americans" are too busy eating processed and packaged goods rather than fresh fruits, vegetables, whole grains, and beans/legumes. (OK, I'll get off my soap box!)

So, if you are one of those "Americans" only getting about 15g/day of fiber, then you need to SLOWLY introduce more fiber into your diet. 

See...we all have good bacteria in our gut that love fiber! However, a bi-product of the bacteria feeding on fiber is gas. If you introduce fiber too quickly into your diet, you will soon find people avoid standing next to you!!

How to introduce fiber or more fiber into your diet.

1. Increase slowly: The best way to begin is to figure out how much fiber you are currently eating each day. Once you know your number, you can begin to slowly increase how much you are eating until you reach your recommended amount. Increasing too quickly can lead to gas, bloating, and possibly diarrhea.

2. Add the fluids: If you do not have enough fluids (preferably water) with your high-fiber diet, you may end with the problem that you are trying to avoid: constipation. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and you will avoid any unwanted problems. 

3. Don't go overboard: More is not always better, so try not to eat more fiber than your body can comfortably handle. There is no Tolerable Upper Intake Level (UL) set for fiber, which means that there is no cap on how high you can go before it causes any damage. Pay attention to how your bowel movements are responding to your fiber intake, and speak with your physician if you have any questions.

4. Little here, little there: You don't need to get all of your fiber in one meal. Be creative, and have sources of fiber throughout the day. (Nutrition Care Manual, AND)

  

Here are some ways to do this:

• Add flaxseed, seeds, or nuts to your salad, soup, cereal, or yogurt. 

• Keep frozen blueberries, strawberries, and raspberries in your freezer to add to cereal, dessert, shakes, or yogurt. 

• Have cut-up veggies in small baggies available to take with you. Use them with a meal or as a snack. 

• Choose cereal with a minimum of 4 grams of fiber in each serving; you can have it as a meal, alone as a snack, or with some yogurt. 

• Beans and peas go with everything; put them in your salad, soup, or have them with your meals or snacks. 

• Go for products with whole wheat flour. It may take a little while to get used to the taste, so be prepared to experiment with different products until you find the one that you like. 

• Have veggies with your meals whenever possible. Anything that you add will count. The more variety, the more we eat, so have as many different veggies at one meal as you can. 

• Use fruit with, or in between, your meals. Set a minimum number of servings to have each day and be sure to reach it. Always go for the fruit with the skin and/or seeds for the fiber.

Remember what I said at the beginning....You don't have to eat Cardboard!!

Also, check out products like www.fiberone.com 
Quaker High Fiber Oatmeal, Double Fiber Bread.

 Fiber does SOOO many things it is quite amazing:
1. Normalizes bowel movements
2. Helps maintain bowel integrity and health. 
3. Lowers blood cholesterol levels  
4. Helps control blood sugar levels
5. Aids in weight loss
6. There is even some research that states it may prevent colorectal cancer

Sorry to break the bad news to you, but there is no magical pill that will make you lose weight. However, fiber just might help you lose weight. Like I said earlier, fiber makes you feel full. If you focus on reaching your daily goal of fiber, you might find yourself eating less and feeling full longer.

If you haven't hopped on the Fiber Bandwagon yet, then I don't know what to tell you :)

If you have any questions or try any delicious fiber containing foods, leave a comment or email me at juliew214@gmail.com