The Good Egg

With Easter just around the corner, there will be lots of brightly colored eggs deposited from the Easter Bunny hiding in various nooks and crannies, just waiting to be discovered. Before you swear off these yummy treats because of the "high cholesterol" bad rap, read on to discover the health benefits of the glorious EGG.

It’s been called everything from “incredible” and “Nature’s perfect food” to “lowly.” For years, the egg was maligned by the scientific community owing to concerns over elevated cholesterol levels and increased risk of cardiovascular disease. Thanks to a recent media campaign, the egg is now being viewed in a more positive light by health experts and consumers alike.

Here’s why:
Health Benefits. Eggs provide a number of heart-healthy nutrients, including folate, vitamins E and B12, omega-3 and -6 fatty acids and the antioxidant lutein, which is vital for eye health. While it was once thought that eggs raised cholesterol levels, scientists now worry more about how saturated fat and trans fat contribute to elevated blood cholesterol. A large egg contains only 1.5 grams of saturated fat, not enough to cause a spike in cholesterol levels in most healthy people (those with diagnosed cholesterol issues should still refrain from eating too many eggs). In fact, new research suggests that the nutrients in eggs may contribute to good heart health and that this benefit outweighs any cholesterol concerns for most people.

Selecting Eggs. Buy eggs only if they are in a refrigerated case; open the carton to ensure that the eggs are clean and the shells intact. Eggshell color is determined by the breed of hen, but nutrients and flavor are similar across all breeds.

Storage. Refrigerate eggs immediately. Store them in their original container, not in the egg case in the refrigerator door! Use eggs within 3 weeks of purchase to ensure best quality. Wash hands and all surfaces after handling eggs, to prevent cross-contamination with other foods.

Use. Most healthy people can eat an egg a day without increasing their risk of heart disease or stroke, according to the American Medical Association. Serve eggs and dishes containing eggs immediately after cooking. Never leave out an egg dish for more than 2 hours at room temperature. Refrigerate leftovers, and use within 3–4 days.

Tips. If you are taking cooked eggs to work or school or on a picnic, pack them with a small frozen gel pack or frozen juice box. Put them in the car’s air-conditioned interior, not in the trunk.

Remember, it's not the eggs in egg salad that make the dish a caloric disaster; rather, it's the mountains of mayo most people add in!

The 6 exercise machines you should avoid at the gym:

Did you happen to catch this on Yahoo today? I wasn't surprised by most of these, but I have to admit, a few did catch me off guard. Read on:

1. Seated Leg ExtensionWhat it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.
A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)
Oh yeah! These are AWESOME!

2. Seated Lat Pull-Down (Behind the Neck)What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.
A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.
Ok....I like the Lat pull down, but only when the bar is brought in front...it's great for working the Latissimus Dorsi muscles. Remember, NEVER take the bar behind your neck.

3. Seated Hip Abductor MachineWhat it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.
A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.
Yes it is!!!

4. Seated Leg Press
What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.
A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith MachineWhat it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.
A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.
I've never had much luck with the Smith Machine....my arms and legs just seem too short to reach much and maintain decent form.

6. Roman Chair Back Extension
What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.
A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.
Have you ever done this exercise while balancing on small Bosu balls under your hands and knees? Tough! But very effective.

Celebrating Stillness in Life

Some definite food for thought for all of us. Do you ever feel like all you do is rush-rush-rush thru life?

Is your life so busy that sometimes you get lost in all the chaos? Give yourself the gift of still moments so you can better enjoy the rest of your life. Here are 10 simple ways to be still from Richard Mahler’s bookStillness: Daily Gifts of Solitude.

1. Turn Off the Phone. The telephone can be a tyrant, demanding your undivided attention with its insistent ring—and the implication that you must drop everything to engage in conversation. If you’re not dealing with something urgent, a call can wait. Turn off the ringer and use an answering device to take messages.
2. Walk in a Park. Take some time to experience the natural quiet of trees and grass. Even in urban areas, a park is more tranquil than the busy streets that surround it. If there’s a fountain or stream, so much the better, since the “white noise” of flowing water screens human-made sounds and soothes the soul.
3. Ignore the Computer. Like the phone, a humming computer begs for attention. Don’t give in. Your e-mail, the Internet and unfinished work will still be there when you’re ready to return to them. If you have a computer in your bedroom, consider moving it so that it won’t intrude on your sleep or relaxation. The same goes for the TV set.
4. Go on a Media Fast. Many of us feel the day hasn’t really started until we check the headlines in the newspaper or tune into the TV or radio news. Yet the news is seldom good. Do you really need to know about the latest murder, mayhem or stock market dive? Give yourself a treat by going without news for a full day.
5. Have a Quiet Car. Driving is stressful enough, especially in rush hour traffic. Lower the tension and reduce the distraction by turning off your radio, tape/CD player and cell phone. Roll up the windows to shut out the road noise. Pay attention to your driving, but also to the scenery you’re passing and what’s going on inside your head and heart.
6. Eat a Meal in Silence. Most of us don’t pay much attention to the food we eat. We’re too busy talking, reading, watching TV or working. Try cutting out the distractions and let yourself really see, taste, smell and savor your food. Enjoying a delicious meal, particularly in the company of loved ones, can instantly comfort and relax us.
7. Take a Hot Bath. Light a candle; add oils, salts or scents to the water; stretch out against a bathtub pillow; close your eyes and luxuriate in steamy sensuality. Alternatively, take a long, hot shower and let the water wash your cares and woes away.
8. Go to Your Room and Close the Door. Do what’s needed to let go of your stress and recover your psychological balance. This may mean stretching out on the bed, sitting on a meditation pillow or doing some yoga exercises. Maybe you’d like to draw, play an instrument, or listen to some soothing music. Keep the mood simple and tranquil.
9. Find the Quietest Time and Place You Can. The world is special at dawn, often the calmest and most beautiful hour of the day. A secluded corner of your garden or home may inspire serenity. Whatever the space and time, find your restful sanctuary and let it fill you with rapture.
10. Turn Off the TV. We use the television to relax, inform and entertain. But sometimes it can drain our energy or add to our tension. Let the TV set know who’s boss. You may find that you’re much more refreshed and relaxed if you sit for an hour without TV’s stimulation than if you let a program suck you in.

Interesting body image statistics....

I am borrowing these stats from a fellow Facebook friend (thanks Lori!). They REALLY surprised me...read for yourself:

What would u trade for the perfect body? 16% of women said they'd trade a year of their life, 13% say they'd give up $8,000, and 6% would give up their degree. Here’s the kicker - 78% of the women in the survey were normal weight or underweight! We are WAY too hard on ourselves. What would you give up ...for the perfect body?

A year of your life for the perfect body? I remember when I was heavier thinking that I would do ANYTHING to be thin and fit. I certainly don't have the perfect body now, but I am definitely not willing to trade a year of my life for one!

I agree that we are our own worst critics. I will always think of myself as the "fat girl" to some degree...it's a hard self image to dump after so many years.
If only we could see ourselves the way others could see us......

The other side of the fence

Yesterday I had the good fortune of volunteering at the ORRRC's half and full marathon in Xenia. I've run this race the past 2 years, but didn't this year because of a surgery has that affected my training a bit. It's a wonderful race.......always draws a big crowd too. I believe there were over 800 runners there yesterday.

It was such a GREAT experience in so many ways. First of all, I really enjoyed "giving back".....when I first started running I had no idea of the logistics of planning a race, not to mention ALL the volunteers who donate their time and energy to be there for the runners. If you are a runner, please thank the volunteers when you see them at races. It sure puts a smile on their face to know they are valued.

I was at mile marker 1, as well as the finish line.....both ends of the spectrum for sure! Mile 1 was a blast, everyone was in great spirits and happy to be running. The finish line was a different story, at least for some of the runners. Some were jubiliant, some were angry at their finish times, and some got sick. :) Thankfully, I was able to dodge the bullet on that one and quickly got out of the way.

Reflecting upon all the experiences of the day, I realized how much I do love this sport. I run because I love how it makes me feel....empowered. If you had told me some 9 years ago that I would be a runner with three marathons under my belt by 2011, I would have looked at you like you were from Mars. Let's face it, a 250 pound runner wasn't in my vocabulary....nope, this girl was quite the coach potato. So many wasted years! Hindsight truly is 20/20.

 I certainly am not the fastest runner out there, but I am not out there trying to qualify for Boston either. Sure, I love setting a PR, but my finish times don't define me as a runner. When I cross that finish line, whether it be a 5k, half or full marathon, I feel like a rock star......no one or no thing can take that feeling away from me, not even a crappy finish time. Every race is a success in my book!

I really hope and pray that I can help others achieve this goal too....it certainly is a magical moment when you can say "I did it!" There's not many feelings that can top it!

Can Coconut Oil Help You Lose Weight?

I've always been a fan of adding coconut oil to my diet, especially in light of my sluggish thyroid. Found this article interesting and wanted to share. As the article states, if you are going to supplement with coconut oil, be sure to swap out the calories in your day!

A. There is science to suggest that the tropical oil may cause a slight (temporary) boost in your metabolism.

Anytime you eat, the process of digesting food burns off about 10 percent of the calories you consume. For example, if you consume 500 calories in a meal, your body uses about 50 of those calories to transform food into the energy that fuels your body. But theoretically if you eat a 500-calorie meal and replace the fat from oils or butter with coconut oil, your metabolism will speed up and burn more like 15 percent, or 75 calories.

It comes down to the molecular structure of the oil and how the body digests it. The fatty acids in coconut oil (called medium-chain triacylglycerols, or MCT) are shorter and more water-soluble than those in other oils, such as olive or canola. “So they’re more directly routed to the liver, where they’re readily burned for fuel,” explains Peter Jones, Ph.D., professor of food science and nutrition at the University of Manitoba in Winnipeg, Canada. Therefore, they have less opportunity to be deposited in fat stores.

But there is no scientific evidence to show that consuming coconut oil helps people lose weight. There is one recent study, however, using an MCT oil, which suggests coconut oil may work in the same way. In the study, 31 overweight men and women followed a low-calorie diet that included just over a tablespoon for women and just under two tablespoons for men each day of either an MCT oil or olive oil. After four months, the MCT-oil users lost an average of 7 pounds; the olive oil group just 3 pounds. The investigators suggested that the metabolic boost produced by the MCT oil likely played a role.

Even if coconut oil does help people lose weight, few nutrition experts recommend it, since coconut oil is loaded with saturated fat: 12 grams in 1 tablespoon versus 7 grams in a tablespoon of butter.

Bottom Line: The extra calorie burn produced by coconut oil might give you a slight edge, but only if you make room by eating less of something else. A tablespoon of any oil sets you back around 120 calories.

The 5 most inneffective weight lifting exercises

With the hustle and bustle of today’s society who has time to waste on ineffective, risky exercises? Ditch these five ineffective weight lifting exercises moves that may not only fail deliver the results you want, but may also cause injury.

Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

A Safer Lat Pull-down. On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.

Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

Safer Alternative to the Upright Row. Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.

Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.

A Safer Military Press Alternative. When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The military press exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair when doing any shoulder press movement.

Squats on the Smith Machine

The problem: The bar on the smith machine doesn't give, which can force the body into risky angles putting loads on weaker muscles and joints, instead of where the force should be placed (primarily the quadriceps). positions. Plus, people using the smith machine for squats tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse by putting too much pressure on the lower back and knees.

Squats: A Safer Alternative. Use free weights and keep good form. This means standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you where going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

Lying Leg Press with Knees Bent Too Deeply

The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your lower back and knees.

Lying Leg Press: A Safer Alternative. Properly position your knees and legs so you feel the force on quadriceps, hamstrings, and glutes; not the knees and lower back.