A Simple Tool to Help with Your New Year’s Goals

A Simple Tool to Help with Your GoalsThe New Year is upon us, and one of my favourite Christmas gifts this year inspired me to make a post about it. I thought many of you could use this item to help with your New Year’s goals. You may have even heard of it before: The Paderno World Cuisine Spiralizer.

The Spiralizer I received was a basic 3 blade model – which is probably all you really need. However, they also have a 4 blade, if you are interested.

It comes with 3 blades, which make noodles, ribbons, and quick work of shredding. It can be used on any fruit or vegetable – including cabbage, carrots, zucchini, apples, potatoes, and more. I made Zucchini Noodles my very first time using it, and in LESS THAN A MINUTE, I had an enormous bowl full of noodles that I topped with marinara. I didn’t even bother to cook or heat it – but those noodles were textured like, and tasted like, real spaghetti. It was amazing. All for less than 150 calories(with the marinara!).

Simple switches for New Year's Goals

Use the ribbon blade to make roll-ups with your zucchini – fill them with sliced meats, pesto, herbed goat cheese, sundried tomatoes, or anything else you like. It would make for a healthy and reasonably low calorie snack.

It shreds heads of cabbage quickly, and you can make healthy baked apple chips/rings, or your own sweet potato curly fries, plus much more.

This is an easy, quick, and relatively low-cost tool that you can use to make healthy and low-calorie dinners, lunches, and snacks that taste great, but don’t make you feel as if you’re suffering. I hope you all give it a try.

I’ve found a few cookbooks dedicated to recipes for the Spiralizer, as well. You can finds links to a few of them below:

– The Spiralizer Cookbook: 70+ Quick and Easy Recipes for Delicious, Satisfying Main Dishes, Soups, Salads, Side Dishes and More…

– Inspiralized: Turn Vegetables into Healthy, Creative, Satisfying Meals

– The Skinny Spiralizer Recipe Book: Delicious Spiralizer Inspired Low Calorie Recipes For One. All Under 200, 300, 400 & 500 Calories

– The Spiralizer Recipe Cookbook: Over 30 Recipes for your Spiralizer Spiral Slicer – Zucchini Noodles, Paleo and Wheat Free Recipes and much more (Spiralizer Series) (Volume 1)

If you have a Paderno Spiralizer, let me know in the comments what kind of healthy recipes you’ve been making with it. I wish you all a healthy and happy New Year!

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One Thing At A Time To Reach Your Goals

One Thing At A Time To Reach Your GoalsMany people make the mistake of trying to make too many changes at once.
Rather than attempt a complete lifestyle overhaul overnight, focus on one change at a time, big or small.

When only one new habit change is attempted per month, success rates can be as high as 80%.

However, when people are ambitious, and attempt more than one change simultaneously, their success rates drop to below 20% per habit.

By focusing on a single habit change, you have fewer distractions, and more available motivation and willpower to propel you towards success.

Be specific and realistic about the goal you choose, and write it down for best results.
If you need help establishing what is realistic, and need methods to get you there, consult a lifestyle coach or trainer that specializes in your needs.

Yellow Turtle Fitness in January Issue of Natural Triad Magazine

Karen Lloyd, the Certified Personal Trainer, Nutritionist, and Women's Fitness Specialist behind Yellow Turtle Fitness, is a featured writer in the January issue of Natural triad Magazine. Pick yours up at newstands now!  In case you missed it:

Karen Lloyd, the NASM Certified Personal Trainer, Nutritionist, and Women’s Fitness Specialist behind Yellow Turtle Fitness, is a featured writer in the January 2014  edition of Natural Triad Magazine!

You can pick up a copy at grocery stores, newsstands, and natural food stores around the Triad of North Carolina, or you can find a downloadable version at Natural Triad Magazine’s Website.

Click here to directly access the digital version of the January edition of Natural Triad Magazine.

A Beginner’s Guide to Easing the Pain

Hope everyone had a great time over the Holidays, but now it’s time to buckle down and see your goals through!

Inevitably, new workout routines will put extra stress on your body, leading to some initial muscle pain.
Take heart that it does get better when you keep a regular routine, and doesn’t happen anywhere near as often.

A Beginner's Guide To Easing Sore Muscles, from Yellow Turtle Fitness

In the meantime, some of my favourite ways to relieve sore muscles are the following:

1- Stretching/Warm Up/Cool Down – One of the best ways to prevent most of the pain in the first place is to ensure a proper warmup, and to stretch.

Some dynamic (controlled, but moving) stretches and light cardio before your workout is the best bet, as well as good static(held/not moving) stretches afterwards. This can also help prevent many injuries!

2- Light workouts – Those initial workouts can really put the hurt on if you jump right into something over the top. While healing from that you can still work out, but keep it light.

Some fast walking or light jogging – yoga, pilates, or even just a weight routine focusing on the the parts of the body that aren’t hurting. A light workout will help circulate some blood through the area while you recuperate, and believe it or not, help ease muscle soreness.

3 – Massage and/or Foam Rolling – Massage is the obvious one. Like a light workout, it will help circulate some of the pooled blood in the muscle.

Foam rolling triggers a release of the tight muscle, when done correctly. Buy a good beginner’s roller, and have your personal trainer show you how to roll.

When buying, keep in mind that the more high density a foam roller is, the more aggressive it will be in attacking the tension. Beginners may want to go with a lower density roller until they get more accustomed.
You can also use foam rolling before and after a workout, as part of your regular warm up and cool down. This may prevent some of the soreness before it happens!

4 – Anti-inflammatory foods/drinks/medication – Natural watermelon juice and tart cherry juice have both recently come into the spotlight as excellent muscle pain relievers.

Don’t overdo it – just a small juice glass(6-8 oz) will do, and make sure it doesn’t have tons of added sugar, or other ingredients to muck up the works. The fruit itself may not be as concentrated, but certainly has potential to help.

Watermelon or cherry juice should be the first ingredient. At the very least, it should be the second ingredient, after water. If not, put it back on the shelf.

Coffee is another drink that may help in reasonable amounts. Again, don’t overdo it.

I rarely use any other pain reliever besides aspirin, but any anti-inflammatory pain reliever can help, as well.

5 – REST! – Sometimes, it’s just better to rest the painful areas. This doesn’t mean to lay around for days, doing nothing. You can still exercise other parts of your body, or do light stretches and walks until you’re feeling better. Completely skipping workouts is a good way to backslide in your motivation, so try to keep moving, one way or another.

However, be sure to get adequate sleep, and take care of the parts that hurt for a day or two. If you overdid it on squats one day, do upper body, calf, and/or core exercises in the meantime.

Remember that if you are in pain, LET YOUR PERSONAL TRAINER KNOW! You won’t be seen as “weak” or a complainer. Your trainer wants to help, not hurt you.

They are educated to help you work around the painful areas, can give you more pointers on how to handle the soreness, and if they know their stuff, will refer you to a doctor when it’s more than a little post-workout muscle pain.

Good luck with your resolutions and goals, everyone! You can do this!

The 2013 Yellow Turtle Fitness Gift Guide is here!

2013 Yellow Turtle Fitness Gifts for Fit Friends and Family on Pinterest

All month long, I’ll be updating the 2013 Yellow Turtle Fitness Gift Guide for Fit Friends and Family on Pinterest.

You can find it here:
http://www.pinterest.com/karenlloydcpt/gifts-for-fit-friends-family/

Be sure to follow the board, to be updated on new gift ideas for your health inclined loved ones. There will be all types of gifts, and many different price ranges.

While you’re there, feel free to follow the regular Yellow Turtle Fitness board for all year long motivation:
http://www.pinterest.com/karenlloydcpt/yellow-turtle-fitness/

Think excess weight is protecting you against Osteoporosis? Think again.

skelexercise It used to be thought that excess weight was mildly protective against Osteoporosis, like weight bearing exercise.

However, newer studies show that excess Visceral fat, as well as excess fat in the blood, liver, and muscles can be an indicator of excess fat in bone marrow – weakening bones, and making them more prone to fracture.

This does not just apply to the overweight. Whether you are visually “thin” or overweight, you can still have excess fat and poor placement of fat in your body.
Body composition appears to play the largest role.

From an article posted on Science Daily:

Fat in Organs and Blood May Increase Risk of Osteoporosis

July 16, 2013 — Excess fat around the belly has recently been identified as a risk factor for bone loss. Now, a new study has determined that excess liver and muscle fat also may be detrimental to bone.
The study, published online in the journal Radiology, found that obese people with higher levels of fat in their liver, muscle tissue and blood also have higher amounts of fat in their bone marrow, putting them at risk for osteoporosis.

“Obesity was once thought to be protective against bone loss,” said study lead author Miriam A. Bredella, M.D., a radiologist at Massachusetts General Hospital and associate professor of radiology at Harvard Medical School in Boston. “We have found that this is not true.”

While other studies have examined the relationship between visceral fat and bone mineral density, this study looked at fat inside bone marrow, the spongy tissue inside the bones of the body that produces stem cells.

“In our study, we focused on bone marrow fat because that is where our stem cells can develop into osteoblasts — the cells responsible for bone formation — or fat cells,” Dr. Bredella said. “We also wanted to look at the relationship between bone marrow fat and other fat components, such as those in the liver and muscle.”

Dr. Bredella and colleagues used proton magnetic resonance spectroscopy (MRS), a technique that allows for precise measurement of fat, to examine 106 men and women, ages 19 to 45 years, who were obese based on body mass index measurements, but otherwise healthy.

“MRS has no radiation, is quick to perform and can quantify the amount of fat within bone marrow, muscle and liver,” Dr. Bredella said.

The MRS results showed that people with more liver and muscle fat had higher levels of fat in their bone marrow, independent of body mass index, age and exercise status. HDL cholesterol, the “good” type of cholesterol that is associated with a lower risk of heart disease, was inversely associated with bone marrow fat content.

Higher levels of bone marrow fat put people at increased risk of fracture, according to Dr. Bredella.

“Bone marrow fat makes bones weak,” she said. “If you have a spine that’s filled with fat, it’s not going to be as strong.”

Triglycerides, the type of fat found in the blood, also had a positive correlation with bone marrow fat, possibly because they stimulate osteoclasts, a type of cell that breaks up bone tissue.

More research is needed to further illuminate the mechanism behind this differentiation of stem cells. Dr. Bredella noted that cell-signaling molecules called cytokines are known to promote the conversion of stem cells into fat.

“Obesity can shift stem cell lineage, resulting in more bone marrow fat,” she said.

While aesthetics are subjective, it’s good to keep in mind that there are risks for being over AND under ideal weight.
It’s already known that excess fat(and not enough fat!) can lead to hormonal issues, making a person more likely to develop depression, affecting their fertility, and causing a myriad of other issues in the body.

Ratio of muscle to fat, and the types of fat present, are part of the reason that metabolically healthy obesity and “skinny fat” exist. It’s best to strive for a good balance of muscle and fat, at any weight.

Your best course of action to keep yourself healthy(mentally, hormonally, physically) is to reduce body fat and add muscle. Adding muscle will naturally help reduce the amount of fat in the body, and eating whole, minimally processed foods will do a huge part in helping all of this along.

As always, there is no magic pill. Regular exercise and eating well is your best defense.