healthy – Page 2 – Jenna Jamieson, Author

A walk, jog, walk/jog kind of day with a 5k finish!

By Jenna Jamieson | July 7, 2014 | Comments 0 Comment

I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him. He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods! I guess I get that side from being an outdoor enthusiast and lover. Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation. (For me, anyway!) Anyway, back to this week’s blog. We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it. I think it may have actually been my idea! I know that’s shocking since I just said I don’t like running! 😉 Maybe I hate running, but I just love fitness! That was on Saturday, but we set out for another walk on Sunday afternoon. Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again. We started out walking, but he suggested we run to beat the heat to get back to the house faster. It was his idea this time to run, which was fine. It didn’t seem so bad since we had just done it the night before. This time not only did we run much more than the previous night, but we also managed to run almost the entire time. We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back. You’re probably thinking what’s the point of telling you all this, right?! Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising. I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged. Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick. You might start off hating running (like me) and then gradually decide it’s not so bad. In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together. He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others. I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this: My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort. I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging. Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing. After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~jj

Simplicity might just be key!

By Jenna Jamieson | June 30, 2014 | Comments 0 Comment

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list. People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals. Why? Because spending time with family and friends is what most, if not all, of us want. We basically want the cake and to eat it too! Shocking, right? Well, obviously, not really. That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone. So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness? Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule. I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking. Grab a fitness tracker, a very basic one that counts steps is all you need. If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best. It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises. Strive for what works, so get your count to 14k a day! Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc. And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood! You can do it and it really isn’t difficult. You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups. This will help build strength and tone your body. Do sets that work best for you. I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level. You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level. Avoid baked goods. These are salty, sugary foods that provide little to no energy. While you avoid cookies, brownies, and cakes, turn to water. Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high. Also, turn to fruit and veggie smoothies that you make at home. Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening. (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that! 5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day. That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~jj

Ditch your soda…here’s why!

By Jenna Jamieson | May 25, 2014 | Comments 0 Comment

You may (and should) know by now that soda isn’t exactly the best drink choice! Or maybe you don’t, so let me be the first to inform you that you might want to reconsider next time you open a soda. If you haven’t given up soda yet, here’s just a few reasons why you should: soda actually has lots of unnecessary calories, many sodas are loaded with sugar and aspartame, and they actually dehydrate you rather than quench your thirst.

This past week when I took a recertification class for First Aid & CPR, we began a discussion on soda. One of the obvious concerns with soda is the high sugar content that it has. Even many juices and sports drinks (i.e. Gatorade, Powerade, Vitamin Water, etc) are high in sugar which is why it is best to stick with water. While I know some will say they can’t stand the bland taste of water and yada, yada, yada. If that truly is the case, I strongly suggest you buy flavor packets that you can add to water rather than turning to soda and other sugary drinks.

This may be a short entry, but it is an important one! For all of you who wish to lose weight and increase energy one of the easiest and BEST ways to do that is to give up soda. Soda alone will help you drop weight quickly (especially if you are a heavy soda drinker)! So, my advice is to get off the soda bandwagon and join the water bandwagon instead. You may hate it at first, but you will thank yourself and me later when you realize how much better you feel.

~jj

BBQs, Restaurants, and Parties, Oh My!

By Jenna Jamieson | May 5, 2014 | Comments 0 Comment

The weather is starting to change for many of us and as we transition into warmer days and higher temperatures, it often means getting together with friends and family for BBQs, potlucks, picnics, graduation parties, and outings/events that have finger foods and appetizers. While all this is great and provides lasting memories, remember that potlucks and parties also mean added calories. Spring and summer are often the time for family get togethers and reunions, graduation parties, and BBQs, but it also means buffet style eating which equates to lots of food. Frequently, these types of gatherings mean grazing on appetizers and snacks followed by a large buffet style meal and ice cream, popsicles, trifle and punch bowl cakes, cookies, cheesecakes, and lots of delightful summer favorites for dessert.

Some great ways to cut back and lighten BBQs, potlucks, picnics, and graduation parties is to have fruits and veggies only as your appetizers to reduce the extra calories that chips, cheese dips, pretzels, etc have. If you want dips, consider veggie dip, hummus, and fruit dip. These can be enjoyed with fruits and veggies and prevents unnecessary salty foods for dippers. If you are having a potluck style get together, plan out the meal so that you have a balance of sides that are healthy. You might consider limiting the number of sides to 3 and ask guests to refrain from bringing chips, pretzels, etc and help with drinks, paper plates, napkins, etc to fulfill the list of what is needed. Another great way to help with portion control is to not leave the actual meal and sides out all day. While grazing makes it feel like a fun party atmosphere, consider leaving food out for a specific amount of time. For example, 11:30-1 for a midday gathering and 6-7:30 for an evening get together. It is nice to allow guests to graze, but leaving food out all day can be unnecessary. I realize you want to make parties enjoyable for your guests, but I PROMISE that guests will thank you later for not ruining their diet, making them feel miserable from overeating, and preventing a high calorie meal that they feel guilty about the next day! Consider keeping your more healthy options out all day, like fruits and veggies, if you feel the need to have something for your guests at all times. Go ahead and put away the main meal such as brats, hot dogs, burgers, pasta salad, potato salad, corn on the cob, french fries, tator tots, etc to prevent grazing all afternoon and evening.

The next obstacle to tackle during spring is how often you eat out! You may want to put a limit on the number of times you eat out each day and each week. During the winter, we often tend to curl up at home and make comfort meals to enjoy, but once the weather changes, there is often a spike in how frequently people eat out. The weather is nicer so you enjoy being out more. A great way to combat eating out too much is to set goals for yourself. For example, don’t allow yourself to eat out more than once per day and more than X times per week. Personally, I typically try to allow myself to eat out one lunch and one dinner during the week (Monday – Friday). During the weekend, I try to eat no more than two complete meals out. Try to look up calories and nutrition on restaurant websites when possible and consider hidden calories such as salad dressings. Remember that foods in restaurants often have extra additives, may be overly processed foods, and typically have higher caloric counts than home cooked meals.

Don’t forget about the alcohol at parties. Often outdoor BBQs and parties have alcoholic drinks or even virgin drinks that are high in sugar and calories. These calories count, too! You don’t want to have 3 sugary, high caloric drinks, appetizers, a large buffet meal, and dessert at a party and end up eating two meals at one time! That can destroy your progress! I understand the hard choices that summer BBQs, parties, potlucks, and picnics present, but remember you can enjoy it all in MODERATION (and by using some or all of these tips!) 😉

~jj

Weight is a number…healthy bodies = all shapes & sizes!

By Jenna Jamieson | April 2, 2014 | Comments 0 Comment

I missed posting last week. Not intentionally, but because I didn’t have any inspiration for a post and didn’t want to post just to post. I like to find a passionate topic to talk about each week and last week for some reason nothing came to me. So to my routine readers, I apologize for the missed entry. Maybe if you’re lucky I will post twice this week! 🙂

I have been thinking about weight, body image, and how much we judge ourselves (and others) by weight. We even tend to judge people more by their weight than their personality, pretty typical, but we often say, “Don’t judge a book by the cover and don’t judge a book by its movie” so why don’t we follow this same rule when it comes to people? More than judging others, we even judge ourselves by the number we see on the scale. We use that number to decide whether we want to lose weight, how much weight we want to lose, and how perfect (or not) our body is because of our “ideal weight” goal. So how do we get past this idea of judging ourselves by the number on the scale? I will share a little secret with you. I got rid of my scale about 13 years ago. It’s one thing that I changed and I haven’t looked back since. I do not own a scale, I do not know how much I weigh other than a guess and I always ask my doctor to refrain from telling me my body weight. Why? Because I don’t want to be able to judge myself by the number staring back at me on a scale. Instead, I can easily tell how my body weight is doing by how my clothes fit, what foods I am putting in my mouth, and how much physical exercise I am getting in comparison to my daily caloric intake.

So I talked about judging ourselves and judging others, but I didn’t really connect the two. We know that we judge ourselves and others, but now we must realize that we judge without knowing the health choices a person makes and the lifestyle they lead. My point is to convey the differences in people and to realize that “healthy” for one person isn’t going to be “healthy” for another person. Think of it like this: “our” healthy is our own unique “setting” similar to how we look, our personality, our characteristics and traits, goals, aspirations, etc. While we are all unique in that aspect, we are also all unique in what “our healthy” is and means. For example, my “healthy” as a 26 year old female might be exercising 5 days a week on my own, high metabolism, few genetic health concerns, but another 26 year old female’s “healthy” might be to exercise in a group class 3 days a week because of her lifestyle, steady, but not fast metabolism, and several genetic health concerns. My point is that each person’s individual “healthy” is different hence different body shapes and sizes.

Try to remember that healthy bodies come in all shapes and sizes. Often we think or believe that if you are thin, slender, or skinny that the person must be healthy and if a person is large, curvy, or plus-sized that they are fat and unhealthy. This is so stereotypical and false. A large person can be healthier than a thin person and a thin person can be healthier than a large person. Healthy bodies come in all shapes and sizes, I cannot say and reiterate this enough. Physical exercise, eating and nutrition habits, family history/genetics all contribute to a person’s overall health and well being. It’s something that the world must realize to move forward. Not only will it make you feel better about yourself, it will make the world a more accepting and less judgmental place.

So, next time you see someone thin, large, slender, plus-sized, etc remember that healthy bodies come in all shapes and sizes because all bodies are unique and different. I will also suggest that next time you consider stepping on the scale that you reconsider and instead use your clothes to judge how well you are meeting your health goals.

~jj

Go meatless (sometimes)…and love it!

By Jenna Jamieson | February 26, 2014 | Comments 0 Comment

As I was working out tonight I was thinking about the blog and what might be a good entry this week. I recently started eating more meatless meals, not to lose weight, not because I think it is healthier, but because sometimes I just don’t crave meat or the thought of meat kind of grosses me out (at times) when I go to fix dinner. No, I am not a vegetarian and while I know that some people would say it is better for you, I truly believe in “everything in moderation.” I do what I feel is right for MY body and I suggest you do what you feel is right for yours, too! In all of my posts, I want to continually emphasize that you should always do what YOU think is best for you and take my advice or leave it, use some of it, and realize that I do not have the answers to each individual’s unique lifestyle and routine.

Since I have been going meatless more frequently than I usually do, I decided I actually kind of enjoy my meatless meals, maybe some more than the ones where I do eat meat. I typically enjoy “Meatless Mondays” each week, but I have now taken it even farther and decided to also eat at least one meatless meal per day. So, whether you already occasionally eat meatless or whether you never eat meatless I challenge you to “Meatless Mondays.” This is a great way to start and ease into what meatless meals can offer! I promise meatless meals can be just as delicious, fun to cook, and can make your creative juices flow! 🙂 This means you will eliminate meat on Mondays, so no meat at breakfast, lunch, or dinner! No cheating either! Sounds challenging maybe, but it really isn’t. Consider peanut butter toast and sliced apples for breakfast, grilled cheese and veggie soup for lunch, and pizza or pasta minus any meat for dinner.

Once you have “Meatless Mondays” down I encourage you to take it one step farther as I have by eating one meatless meal per day. That should not be hard and should be a routine that you already have in place. One meatless meal per day is actually very healthy as the consumption of meat at every meal is not necessary (or healthy)! It does not have to be the same meal each day. It can be breakfast one day, then dinner the next, followed by breakfast again, and then lunch the following day. For example, you might have a bacon, egg, and cheese biscuit for breakfast, a spinach and feta quesadilla for lunch, and then chicken parmesan with broccoli for dinner. You went meatless at lunch so you met your goal for one meatless meal that day.

You say that you can’t get full on meatless meals? I DON’T buy it! That’s crazy! Eat more veggies, which are one of the best things you can fill your body with! Consider some of the following if you don’t believe me: 1) veggie stir fry with brown rice 2) pasta with a meatless marinara sauce and garlic bread 3) sliced potatoes layered with cheese, lettuce, tomatoes, olives, and ranch dressing (potato nachos) 4) breakfast foods including eggs, hashbrowns, waffles, pancakes, french toast, biscuits 5) veggie pizza. You can’t tell me that none of these foods speak to you because it includes nearly every food group (and all are meatless)!

So, next time you sit down for a meal think MEATLESS! I know I do and my body still loves me and I feel great!

~jj

Snacking can be an enemy…choose snacks wisely!

By Jenna Jamieson | January 6, 2014 | Comments 0 Comment

Snacking is something that I have never really understood because I am not a big snacker. I don’t love chips or candy bars or have cravings that I feel like I need to fill, but I do know that a lot of people do have snack urges and feel the need to satisfy their snack tooth with something. Snacking, as long as controlled, can be a great way to provide energy to your mind and body. It may be just what you need to give your mind and body a mid-morning or mid-afternoon boost, so do what works best for you based on your lifestyle. While I don’t encourage myself to snack because I feel that snacking is often carried on throughout the day or ends up adding up to an additional meal, I do have a few pointers that I utilize in my daily meal preparations that can also be used when preparing and eating snacks.

The best way to include snacks in your day, and I cannot stress the following enough: measure them out AND place the measured amount in baggies or containers so you will NOT be able to continue snacking until you decide to stop. It is best to give yourself a specific amount of food, which is why measuring out portions is important. So rather than taking a bag of chips to work to snack on throughout the day (or all week), measure out single serve portions so you don’t overeat and add additional unnecessary calories throughout the course of your day.

Another quick tip is if you know you are going to be out during a meal such as running errands around lunch or dinner time and may find that you want to grab a bite to eat by going through a drive-thru window, take some veggies or a snack that will hold you over until you get home to fix your lunch or dinner. Not only does this save you money, it saves you calories, and can help you from feeling starving by the time you eat next!

Here are a few options for snacks that I often eat with my wrap or sandwich at lunch:

-hummus with veggies

-trail mix of craisins, dark chocolate chips, and almonds

-popcorn single serve bags

-swiss cheese and whole grain crackers

-apple slices and peanut butter

Try to keep snacks to 100-125 calories so you aren’t consuming the amount of calories in a meal as a snack. While I won’t say happy snacking because I am not going to encourage it, I will say happy healthy eating and making choices that will allow you to feel more energized!

~jj

Find your music & motivation!

By Jenna Jamieson | October 1, 2013 | Comments 0 Comment

One thing about working out and exercising is that you need to find a way to motivate yourself during each workout and keep yourself motivated. We are all different so what works for me may not work for you, but I will share a few things that help keep me going and loving my workouts!

First, I love the challenge of a hard workout and I am a fierce competitor against myself. So, part of what motivates me is to try to beat my record from my previous week. For example, if I did 130 crunches last week then I want to do at least 131 crunches or more. Yes, I may only do one more, but that one extra crunch equals a win for me. Baby steps forward are a success, big or small. These steps, no matter what the size, count as successes and those successes motivate me to challenge myself to do better each week!

Next, I make sure to find music that speaks to me and my lifestyle. I challenge you to do the same! By this, I suggest finding lyrics (words) that truly dig deep and make you want to reach your fitness, nutrition, and wellness goals rather than simply listening to music with an upbeat tempo. This way when your workout gets tough, you can listen to those lyrics and words to help push you through your workout. For example, I love the lyrics of Taylor Swift and Justin Timberlake music because I can relate to the words and emotions. This helps push me farther, makes me work harder, and dig even deeper during my workouts. I also tend to listen to music that provides a certain sensation or feeling. For example, I love the television series Alias and I often download music that I hear during Alias episodes. Then when I am working out and I hear a song from Alias, it brings me back to the episode and stunts that Jennifer Garner does during the show. For those who haven’t watched it, she plays a fierce and strong female spy, so basically she’s a badass! 😉

Lastly, consider finding an athlete that motivates and inspires you. I know that as an avid tennis lover and watcher, I love the athleticism of Andy Murray (the accent doesn’t hurt either) ;-). He appears in a new commercial where he is working out, so I often think of that commercial and use the motivation that he has to help me get through my workouts. Another workout commercial that I love is the Nike “I will run to you” commercial that frequented television screens about a year ago. It has to do with working out and it is fitting for my trail runs and outside workouts.

~jj

Fitness and nutrition goals to the rescue!

By Jenna Jamieson | September 10, 2013 | Comments 2 comments

One thing I always like to do is set goals for myself whether it be in my personal life, fitness/exercise life, career life, etc. These goals can be daily, weekly, monthly, or yearly goals. I like setting goals because they are a great way to push me forward, provide a stronger purpose during my workouts, and give me something to strive for. So, today’s tip is to make sure to set fitness, nutrition, and wellness goals. You might be asking yourself, what is the difference between a fitness goal, nutrition goal, and wellness goal? A fitness goal might be walking for 45 minutes 3 times a week. A nutrition goal might be to eat at least 5 fruits and veggies each day. Lastly, a wellness goal might be to sit and relax for at least 15 minutes a day to allow your mind and body to unwind and de-stress.

Typically, I like to take it a step further by setting objectives within my goals to help challenge myself even more. For example, my fitness goal might be to workout five days a week. Within that goal, I may make several small objectives, such as doing a 25 minute trail run on one of those five days. That 25 minute trail run will then help set an objective for the following week. Since I did a 25 minute trail run on week 1, the following week (week 2) I will make my objective be a trail run of at least 25 minutes (equal to or longer than week 1).

While making fitness, nutrition, and wellness goals for yourself are important, it is equally as important to maintain commitment to your goals. One way to help ensure commitment to your goals is to write them down so that you can visit them often. Consider buying a small notebook or calendar that will encourage you to do this. You can even include fitness quotes and motivational tips within the notebook or on the calendar as I often do. This will help you be accountable and allow you to keep track of your progress. Using the above example, you might write down next to week 1 that the 25 minute trail run objective was met and write the distance you ran. Then, the following week when you reach the objective of running at least equal to that 25 minute run or longer you can write down the number of minutes as well as the distance to see how you improve over time.

In closing, remember that it is important to reward yourself with something small (fitness, nutrition, or wellness related would be most appropriate and beneficial) once you reach a goal that you have set for yourself. I like rewarding myself with a new sports bra, ice cream with fresh fruit on it, or even a few pieces of dark chocolate. Be sure to find something that will really motivate you and encourage you to reach your fitness, nutrition, and wellness goals. In other words, put something big on the line!

~jj