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Holy Cow!

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“New Year. A fresh start. A new chapter in life waiting to be written. New questions to be asked, embraced, and loved. Answers to be discovered and then lived in this transformative year of delight and self-discovery. Today carve out a quiet interlude for yourself in which to dream, pen in hand. Only dreams give birth to change.”~ Sarah Ban Breathnach

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week is a we ask you to question a truth.

Truth: Do you eat too much processed food?
Research published in BMJ Journal shows that ultra-processed foods make up 58% of all of the calories and 90% of the added sugars the average American consumes in a given day. And 75% of the average American’s sodium consumption (which is about 1.5 times the RDA of sodium per day, according to the CDC {Center for Disease Control and Prevention}) comes from processed foods, per Harvard University*.

Yada yada – “don’t eat processed food” – you hear it all the time. But have you wondered why you can’t lose that extra 5 pounds or can’t get rid of that extra layer on your stomach? Our bodies do not know how to process processed foods – so we store them as fat.  If you simply removed processed foods from your diet, betting you would see a significant change.

*Source: Women’s Health

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. You all know, we do not condone diets. It’s one of the most searched terms in a new year, and one of the most dangerous – as it implies “temporary”. We’re here to tell you, you never have to go on a diet again.

What can you do? This week, we asked Laura Deutsch -certified health coach, busy mom, and healthy eating enthusiast, what is the best way to tackle 2018 with a healthy eating vengeance that is “doable” and allows you to stick with it.  We like the way Laura thinks.  This is what she said:

Eat More in 2018. (hallelujah! a woman after our own philosophy!)
If you have made a new year’s resolution to ‘eat better’, odds are your resolution will not last.  I know, the truth hurts! I also bet that by ‘eating better’ you probably decided to not eat certain foods groups (sugar, meat, dairy, wine!) – whatever your vice, you are done with it. Unless you are on a program for medical reasons, it is hard to stick to never eating certain foods, especially when you love them, without quickly breaking resolutions and …feeling like you failed.

So this year, perhaps you make your resolution to eat MORE!  More vegetables, that is. Why vegetables?

  1. They are the healthiest foods on earth
  2. They contain tons of fiber which most of us do not get enough of
  3. They contain water which helps us hydrate (you should be drinking half of your body weight in ounces every day)
  4. Eating lots of veggies may reduce your risk of heart disease, stroke, high blood pressure, certain types of cancers, and risk of bone loss

What is so incredible about merely adding vegetables to your diet? By default, you will not eat as much of the other stuff because you are full from the good stuff!

So just how many vegetables are enough?  Try to consume between 5 and 13 servings of vegetables per day.  That comes to about 2 1/2 to 6 1/2 cups daily.   According to the CDC (Center for Disease Control) less than 14% of Americans consume enough. So now the question remains – how do you do this?

  1. Have a smoothie for breakfast.  You can easily throw in 2 1/2 cups of spinach in one smoothie, not even taste it, and already meet the minimum requirement by 9 AM.
  2. Have a salad at lunch every day.
  3.  Have crudite at 5:00 – cut up vegetables and yogurt dip – and watch it disappear (kids will devour it too!)

Incorporate even just one of these ideas into your way of eating and you are winning.

Jump starting your health and including more vegetables in your diet can feel a bit intimidating – so I created the Fresh Start 28 program: a 4-week online course that includes videos, recipes, meal plans, and step-by-step directions on how to seamlessly include tons of vegetables into your diet. And lucky Heels To Laces subscribers get $30 off the program (thank you HtoL!). Make 2018 your year to eat more, not less.

Laura owns Instill Health and specializes in showing moms, no matter how busy they are, ways to incorporate healthy, balanced meals and snacks into their diets.

WHAT’S TRENDING
A healthier milk?
There is no doubt there is a ton of research on dairy and its inflammatory properties.  Classic symptoms of dairy sensitivity include respiratory & digestive problems, mucus build-up, gas, bloating, diarrhea, fatigue, joint pains, and skin issues. There are two components in dairy that can lead to these issues: casein (protein) and lactose (sugar).

Many avoid dairy because they experience symptoms after ingesting milk or cheese.  Many people have a lactose intolerance – they don’t produce the lactase enzyme required to break down lactose. People who do produce the lactase enzyme but still react poorly to milk are responding to the two proteins found in milk, casein (with a molecular structure similar to gluten) and whey. Many may think they have a lactose intolerance, yet it might be a difficulty digesting the protein casein.

Most people with lactose intolerance can eat foods that contain casein & whey (the proteins, not sugars). A lactose free product does not necessarily mean it is dairy free. A dairy allergy is often related to the casein.

Most of the milk we ingest is from cows that naturally mutated to produce a mix of A1 and A2 casein proteins. Published research suggests these A1 caseins can be the culprit for a large percentage of the population with digestive issues.

There is a milk called A2 that has received a lot of press lately. Their milk comes from cows that naturally produce only the pure A2 protein and none of the A1. You can find out more here (ps – there is a $1 off a half gallon on their site). The jury is still out – as this is a newer product, but it does get us thinking. We’ve tried the A2 milk and it’s quite delicious, with no discomfort issues as with other milks. However, more research is needed to determine if this addresses the inflammatory properties of dairy. For those that are lactose intolerant, it may not matter. For others who have a reaction to casein, this could be something interesting to watch.

We still believe in reduced dairy in your diet – however not all dairy is created equal. Butter and many cheeses contain zero grams of carbohydrate, which means they contain zero grams of sugar. And zero sugar means zero lactose, or at least close to it. In addition, the higher the fat content, the less the lactose.

A food sensitivity test can help you determine what your body reacts to – it can be pretty eye-opening. If you need a resource, contact us: info@heelstolaces.com

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

Calm Down
More than ever we are seeing people stressed out, overwhelmed, over-booked, over-inundated and unable to de-stress. We are not sleeping, not eating right and overly anxious. If you are experiencing any of these, you can get relief. This product, labeled the “anti-stress drink” is a natural magnesium supplement that has natural calming properties. It can also help with constipation.

Get A Little Wild
We have scoured the land for a healthy granola –  most of them have additives, high sugars, syrups, soy lecithin. Oh, did we stumble on a find. All the buzz words we look for: grain free, gluten free, non GMO, sugar free and even vegan. It’s time to get a little wild.

A Little Sweetness
Sometimes you need something sweet but just don’t want to go overboard. These cinnamon gems hit the spot. They offer the crunch, the sweetness and the snacking craving. Yes, we are bananas.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This has now become a staple in our fridge. Green Pea and Parsley Hummus. Stacked with protein, tons of vitamins, dose of veggie overload, addictive and so, so very easy to make. Game changer.

Ingredients

1 1/3 cups thawed frozen green peas
1/2 cup chopped fresh flat-leaf parsley
1/2 cup tahini
1/4 cup warm water
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
3/4 teaspoon kosher salt
2 garlic cloves

Chopped Raw vegetables

(note: Trader Joe’s has organic frozen peas and organic tahini in a jar)

Directions

Place peas, parsley, tahini, 1/4 cup warm water, olive oil, lemon juice, salt, and garlic in a food processor; process until smooth. (Blend in more water, 1 Tbsp. at a time, if hummus is too thick.) Serve with raw vegetables.

Best to double the recipe.

source: Cooking Light

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

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Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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Go Figure

Leg-Lift-on-BOSU-BallIt’s been a couple of months since I have truly had a good workout post my knee debacle. My biggest concern was what would happen to all that hard work and results I had achieved with my hard core fitness routine?

My schedule went from 5-6 days/week of working out to 2-3 days of PT only. Although both intense, not the same.

I have, once again, become my own science experiment.

So what changed? I slowed down and focused on my form and strengthening specific muscles through contraction and concentrated movements. And my body is just as strong, if not stronger, than pre-surgery.  I actually believe my physique has improved. I’m not saying my cardio has not completed suffered – that is one area I will need to rebuild and is a priority for me going forward; but, I didn’t gain weight, I didn’t lose muscle tone and I didn’t stop eating.

This only confirms what I have learned:

Form Is Everything.
In PT, most of your efforts are based on slow, methodical movements – contracting and building muscle, strengthening and focus. Something I was never a big fan of…moving slow.

Evidence continues to support that form is the utmost important. Without proper form, you will overcompensate with the wrong muscles and support systems. I knew this already – as I am sure most of you have experienced first-hand – without proper form, you are not getting the maximum benefit of the movement (not seeing results) and you are more prone to injury.

One of my major pet peeves throughout the years attending fitness classes was watching most of the class trying so hard to keep up and complete the routine by sacrificing form. Without proper form and movement (“just getting through it”) they were only getting a fraction of the benefit of the workout. Proper form is always more important than speed and is the key to training successfully. Maximum muscle contraction is critical in seeing effects.

I even find myself on the days I don’t have PT, standing a little taller, contracting my body a little tighter and overall, being aware of my movement.

Rest
We have written previous posts about the importance of resting your body: (http://heelstolaces.com/give-rest/).

The body needs time to repair and strengthen. Continuous training can actually weaken the strongest athlete. During recovery, the body adapts to the stress of exercise and the real training effect takes place – meaning, this is where you build muscle. In addition, rest helps maintain a better balance between home, work & fitness goals (and healing ACL’s ;-).

Changin’ It Up
Your body can very easily get used to the same routine every week and become very efficient. This adaptation (we’ve used this term in previous blogs!) causes you to burn fewer calories, even when you’re doing the same amount of exercise. The solution is to challenge your body in new ways. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out.

So, there you have it. The combination of focused form, rest and change in my workout has truly had a beneficial effect on my body. And surprisingly, had the reverse reaction than what I expected.

 

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The Power of Your Heart

There are many well-known health benefits associated with regular participation in physical activity including:

healthy-heart

  • Lower risk of heart disease
  • Weight gain prevention
  • Lower risk of type 2 diabetes
  • Lower risk of cancer
  • Reduced level of depression
  • Weight loss
  • Lower risk of high blood pressure
  • Lower risk of stroke

What you might not know is the remarkable capacity of the body to adapt to exercise.  Exercise creates physiological adaptations to the heart, helping it pump blood more efficiently therefore; allowing it to accomplish more, with less exertion. The more you exercise, the more efficient your heart becomes. This is called “adaptation”.

Facts about the heart:

  • At an average resting heart rate of 70 beats per minute, the heart can comfortably (average fitness level and no heart disease) perform at twice its resting value. The average adult can train between 122-181 beats per minute.
  • The amount of blood pumped by the heart can increase as much as 50-60% above resting values to meet the demands of exercise.
  • The average adult pumps about 5 liters of blood per minute. When exercising, the amount of blood your heart pumps can increase to almost eight times its resting value. A sedentary person will give a cardiac output of 20-22 liters per minute while an elite athlete will exhibit an output of 35-40 liters per minute.

Stroke Volume

Increased stroke volume (the amount of blood pumped through the heart) is a training effect of aerobic exercise and allows a fit individual to pump more blood per beat, resulting in a lower heart rate during a workout.

You may have experienced this when starting a training program. In the beginning, you might have been gasping for breath and not able to keep up with the intensity. As your program progresses, your breathing and stroke volume becomes more efficient, allowing you to breathe easier, hence maximize your performance.

This is why less fit individuals may have a harder time making it up a flight of stairs or walking across a parking lot while for a fit person – it’s just a way of life. For inactive people, their lungs and heart cannot handle the oxygen demands required for performing the exercise. They can’t get it to their organs fast enough.

CO2 Output

When you increase maximum blood flow to pump blood more efficiently it saturates your blood with oxygen and removes CO2 efficiently. Removing CO2 at a higher rate increases your performance and gives you greater aerobic power. As your body becomes more efficient with exercise, it is able to extract oxygen from the blood more quickly.

As much as 88% of your blood flow during exercise is directed to the muscles (active tissues)! The more you exercise, the higher the number of capillaries you build in your muscle fiber, which means more oxygen in your muscles (faster!) and increased fuel storage.

So what does this mean?

As your fitness level improves and your rate of breathing becomes more efficient, you are able to deliver more oxygen throughout your body more quickly. You can accomplish more, with less exertion, at a higher level of performance.

Be good to your heart and it will show you the love in return.

Happy Valentine’s Day.

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