Eating in Another Country

My Trip to Europe - 

I am getting a little anxiety about my upcoming trip!  I am going to travel for 18 days to Paris, London, Amsterdam, and hopefully Brussels.  

I am not very nervous about Paris, because I plan on walking everywhere and they serve such small portions.  I am still going to try to avoid wheat and cow cheese in most of my meals, but I do plan to have at least one of France's famous baguettes or pastries!

London I think will be easy because they seem to eat light and there should be lots of salads available.  Lots of tomato slices and egg whites I hope.

I have no idea what kind of food they eat in Holland???  I am thinking lamb maybe?...Anyone know?  I looked up a little on Google, and it worries me a lot.  Both websites say breakfast is usually a 'cheese sandwich and a cup of milk'...ummmmm the 3 things I don't want to eat.  Then lunch was usually break and cheese and maybe a pancake or crepe sort of thing....again all the foods I cant eat much of.  It sounds like they eat a lot of chicken and pork, so I might start to enjoy pork more :-/

One thing I think might be in my favor is that their animals (chickens, pigs, cows) are probably raised in a more natural way.  They are probably feed fewer hormones and chemicals, so hopefully the meat is cleaner in Europe then in the US.  I hope I hope I hope!!!

I will eat the local food obviously and just try to keep my portions small and limit my wheat and cow dairy at most meals so it will effect me less when I do eat it.

I am also worried about my coffee...they don't usually drink coffee 'to go', hahahaha...this was a problem in Italy too.  You might see me blogging from a coffee shop because I was forced to stay there.

Core Class - My Humble Opinion

Core Workout Class

I went to a ‘Core Class’ at Columbia Athletic Club the other day with my husband.  It is just 25 minutes long, but the whole class is focused on core strength and abs. 

I was skeptical of course, because I am a firm believer in the idea that you can't ‘spot reduce’, but I wanted to try to give it a chance.   I feel like the people who go to this class are thinking it will give them a flat tummy or abs.  It will not!!!!  If your intention is to just engage your core as a focus then I suppose it is worth it as a suppliment to another workout...still not really sure.

There was a 5 min ‘warm up’ to kind of stretch and get your muscles warm…there isn’t really time for much more then that so it was a good attempt, but sort of pointless in my opinion.

Then we did some floor work…

• ·      Legs lifted a few inches off the ground and fluttering the hands up and down similar to what they do in Pilates
• ·      Single leg V-Ups or Scissor Kicks kind of, again it was a little hard for me to figure out what these moves were really doing for me…but I tried to follow
• ·      Push up position…knees to opposite elbow – the only exercise that really felt like it was working me hard to the point of fatigue
  
• ·      Rest - Stretch
• ·      Into Circuit 2 which was very similar to circuit 1 it just was bicycles and plank rocks for 30 seconds or so each

Here is my frustration to classes like this…it is not actually doing anything.  Just movement camouflaged as a workout to try and convince its participants that they will see some kind of result.  I don’t even think that anyone would leave that class with a stronger core in any way and they certainly wont leave with a flat stomach or abs.

It is a shame, because I think that is one of the biggest problems with all these fitness ‘trends’…it is often just a way to pretend you are working out without actually having to workout. 

The best measure to a good workout is what do the people who are doing it look like and what does your trainer do for a workout?  If it isn’t that class or that particular workout, then it is time to save your money and your time and do what they are doing.

Our bodies are designed to do movements that simulate hunting and gathering and working for our food and shelter….so use your body that way.  ‘Athletic Ability’ has very little to do with it…balance, coordination, and endurance are all achievable skills.  Some have better natural abilities then others, however everyone has the ability to have it at some level if they are WILLING TO WORK FOR IT!!!

Tried a New Workout

I Cheated!!!

My girlfriend was brave and came with me to my Crossfit class so I decided to join her at her favorite workout at Baseline Fitness in Kirkland.  

I have to admit that I was worried I wouldn't get a good enough workout so I did go to Crossfit in the morning, but went to the noon class at Baseline.  The class was totally full, so it is super popular!  It was a combination of Treadmill and TRX and some calisthenics.    

The treadmill was a reminder of why I dont run as much anymore...haven't run in like a year, so that was crazy.  I had really bad IT band and Hip problems, so I had to limit my runs to just a couple times a month.   It was a lot of cardio, which ironically I was used to do for fitness and I never gained the results that I wanted.  As my husband always tells me...I need to be working smarter not harder!  That is what Crossfit has seemed to do for me, since I am in the best shape of my life and I workout way less then I ever have before.

The workout...

15 min on the treadmill range between 'energy output of level 6 - 10'  Energy output is like a 1 on the couch and level 10 sprint at an incline.  The interval training I am always a fan of, because it is a great fat burner.

Then we would switch with the other group and use a sandbag for squats and hop over the bag for legs.  Side lunges holding the sandbag (these are awful, always been very weak in that area).
Surfer jumps which are kind of like Burpees but you jump up into a surfing position.
A few arm exercises with the TRX band and knee to elbow jumps.

Most of the workout was cardio, which would have been my favorite kind in the past, but since I have experienced the improvement from intense weight lifting over the last year, I am totally sold on weights vs cardio.

I would probably go back for a few classes in the future, but it is not enough strength for me...and I honestly didn't realize what great shape I was in until I tried other workouts!!!  I am still fiercely loyal to Crossfit and have the results to prove it..both in body changes and in overall stamina and strength.

I really should be doing some more cardio maybe, because I have a weakness....My worst enemy is wine, and with this nice weather...I have been having drinks on the patio almost everyday!

Thats all for now!  Gonna get in bed and ready for Crossfit tomorrow morning:)

Easy Rules for Eating Right

The Easiest Rules for Healthy Eating

These 2 basic strategies will help you make better decisions, and you don't have to think too much!  It is really very easy.  If you want to eat better and feel better it seems there is a million different suggestions that nutritionists, trainers, dietitians, friends, family, and doctors give you.  All of it is probably really great information and useful and accurate, but it becomes overwhelming and then we often don't change anything.

Here are my two rules that I try to stick to with every single meal and every single shopping trip.

1.) Always Have a Colorful Meal (you plate should never be full of all beige food) - Veggies, fruit, and meat that is colorful often means that it is packed full of good nutrients and vitamins.   So when I am having a salad I make sure the lettuce has a lot of different colors of green (not just iceberg), then add things with color like tomatoes, peppers, olives, corn, cucumber, and zucchini.  That is why meat is not meant to be breaded, and really great starches have some color, like baby red potatoes and sweet potatoes.  Even wild rice and beans have a little more color then wheat and mashed potatoes.

2.) Only Shop the Outer Perimeter of the Grocery Store - The most nutrient dense foods and the healthiest are around the outside of the grocery store not down the isles.  There are a couple exceptions of course (balsamic vinegar and virgin olive oil, peanut butters, and tuna fish).  When you are shopping make sure you are buying foods with lots of color to them and an expiration date;)

Those are my 2 rules and it works really well for me.  Try it and I think you will find that keeping it that simple will instantly make a difference in the meal choices you make.

Will Power is Over-rated

Will Power is Totally Over-rated, when it comes to Portion Control!

I get asked all the time how to eat more healthy and make better decisions with regards to food, and the truth is that although I don't really like a lot of bad foods...I love food!!!!  I can out eat most grown men easily and not even feel overly full!  So my biggest struggle isn't necessarily processed, fatty, high calorie foods...its that I want to eat everything in front of me and then have seconds! 

When it comes to portion control I don't use will power, because I simply don't have it!  Last night was a perfect example of this.  Weakness - Sweet Potato Fries with extra salty seasoning!  I have had them at The iPic Movie Theater before and I love them, but they come in a huge basket enough for 3 people.  I ate most of them last time I ordered them, plus a salad and prawns, plus popcorn in the movie.  I had a stomach ache when I got home and felt horrible the next day.  I remembered that and wanted to avoid it this time, however knew that if the fries stayed in front of me, I would eat them all. 

I did 2 things last night, I had the fries come when my meal instead of as an appetizer.  That way I didn't snack on them right up until my salad arrived, because I would!  I also grabbed a handful of them, put them on a side plate and had the waitress take away the basket before she even left or table.  This was kind of embarrassing, I already was annoying with my salad requests...but it worked.  I didn't over indulge, but I got to have my favorite thing...and saved a little room for popcorn (another huge weakness). 

I would absolutely recommend to everyone out there to ask the waitress to box up half before they even bring it out or take away half of anything you order that is a 'treat' for you.  We never need the actual amount that they give us at a restaurant and you will feel way better that night and the next day.  Don't rely on will power to keep you from eating something you love when it is right in front of you.

I practice the same thing at home.  If I don't want to eat the entire thing, then I don't have it at the house.  Triscuits....I will eat the whole box so we don't have them at all.

Workout Routines

Crossfit Workout Routine

I have been doing Crossfit for about a year now...but I have been serious and consistent with it for about 6 months.

I started out with individual training sessions twice a week.  This allowed me to get stronger without hurting myself and learning proper technique.  It was definitely a financial commitment, but your health is priceless and so that was my decision.

The classes are intense and I am competitive so I got sick of being last every single time...going more then 3 times a week made the biggest difference.  I was able to recover quicker each time so I was less sore and could continue to work those muscles the very next day.  I also started to stay after and choose one exercises that was particularly difficult for me, and I would do it after the workout to get better at it.

For example I was terrible at Double Unders, so after each workout I would commit to doing 50 no matter how long it took me.  Then I would commit to doing 100.  Then I would try to do 20 in a row, then 30 in a row and so on.  It helped tremendously.

I noticed a difference in my body after just 3 months and it continues to feel stronger and better definition.  Strength is so important for women over 30, and I didn't want to wait to long to make it a habit.

I have found my favorite workout, and I actually really really enjoy going so its not hard to work it into my day and week.

The best part for me has been the small accomplishments along the way.  Doing your first unassisted pull up, first handstand push up, 10 chest to ground push ups in a row, faster times on my 400 meter run.  All of those things written in my journal so I can go back and look at them and see how much I have improved.  Very helpful and motivating.

Crossfit Regionals are this weekend so I will have a blog about that too.  Gonna be some bad ass chics there!!!  So fun.

My Mother - by Sequoia Leopold

Mother Knows Best - 

My mother is probably going to live forever and I think I just got the receipt for it today.  Her famous homemade granola!  My mom has eaten organic and fresh and local and unprocessed foods her whole life, effortlessly.  She shopped at organic local grocery stores before it was chic and always tried to convince me that fruit was a desert (even going as far as to freeze the dessert).

Now that I am trying to improve my overall life thru nutrition, what better way then with my mothers homemade granola.  I am getting much better in the kitchen these days!

I grew up on this stuff as much as I fought for Lucky Charms they never appeared in my house.  I am lucky now as I have an amazing immune system and I know it is from my childhood.  One year (birth to first birthday) in the Ozark Mountains of Missouri with no Anti-bacterial spray or handy wipes will do that!!!

Belt - Switzer - Leopold Granola 
Old Fashioned Oats
Sweetened Coconut Flakes
Wheat Germ
Sunflower Seeds (raw)
Brown Sugar
Honey
Molasses
Vegetable Oil
Flax Seed***
Sesame Seed
Walnuts
Almonds ***
Pecans
Dried Apricots
Dried Papaya
Dried Mango

Spread it out on a cookie sheet and bake in the oven until just barely crispy...then let it cool, bag it up and ready for breakfast each morning.  You only need about 1/4 cup.

I eat mine with Almond Milk and fruit.  It also makes a great snack during the day (keep it in your car so you are not tempted by drive thru's and Starbucks)

Also a great alternative to Gold Fish Crackers for little ones!

Breakfast Day 1 - By Sequoia Leopold

This morning was breakfast out with my husband. I ordered egg white scramble with spinach, tomato, mushrooms, and a side of roasted red potatoes.
It was at a restaurant so the portion size was a little too big, and I always eat everything on my plate (bottomless pit). I was able however to ask for everything to be cooked in olive oil so it was still dairy free. Delicious!
I avoided the fresh sugar donuts that were served at the beginning of our breakfast.