My next big Adventure!

This photo was taken after finishing the 100KM Oxfam Trailwalker this past July. My team mates and I completed the walk in 24hours and 27 minutes with no sleep!

The reason I am posting this photo now is that I am now starting to train for my next big adventure! Trekking to Base Camp of Mt. Everest in May of 2012!

Tips to help you shrink your belly

I just came back from a lovely long weekend visiting my good friends in Boston and one of the most asked questions of me was "How do I lose my belly fat?"

I put together a short list of healthy, natural and easy tips that will help you manage your weight!

Eat vegetables and fruit, specially orange ones. (however, if I had to recommend one over the other, I'd chose veggies!)

Women have also been show to lose their waists by replacing refined grains like white bread and simple or added sugar with carbs from fruits and vegetables. Besides packing in the fiber, which keeps you feeling full longer, researchers suspect it's the rich antioxidants, such as vitamin C and beta-carotene, that ward off ab fat.

Carrots, cantaloupe, squash, and peaches are great sources of beta-carotene, while oranges, berries, and kiwi provide a good dose of C.

To keep calories down, pick veggies, like bell peppers, before fruits, and choose fruits over juice.

Below is information regarding the benefits of eating vegetables and fruits.

Mangoes/Pineapples: Aid in Digestion

Artichokes/Radishes: Cleanses the liver

Cherries: Diuretic and laxative qualities

Strawberries: Flush out toxins

Grapes: Cleanse kidneys, liver and aids in digestion. They are also good to eat before a run because it is a good source of energy as they contain many CHO in high concentration

Asparagus: Helps excrete waste and promotes the renewal of bodily organs

Cucumber, leeks and celery: eliminates waste

Figs: (fresh, dried, raw cooked) Cleansing effect on the intenstines, increases volume of stools an accelerate their removal



Eat Protein!

Why do you need protein?
1.Growth and repair of body tissues, including muscle, tendons, and ligaments.
2.Hormones: regulates sugar and fat metabolism
3.Transportation of oxygen throughout the body
4.Enzymes: controls the chemical processes of the ENTIRE body: Digestion and energy metabolism


Here is a list of foods that contain a good source of protein.

Omega 3 enriched hard boiled eggs, plain or greek yogurt, low fat cottage cheese, goat cheese, lean sliced meats, turkey breast, skinless chicken, fish, clams, grilled calamari, Kidney beans, chickpeas, lentils, oatmeal (steel oats), nuts, seeds, almond butter, Quinoa, Hemp, salmon, tuna


Other nutrition tips:

Look for breads with the words 100% whole wheat or 100% whole grain, choose tortilla wraps, pita bread, sourdough bread, rye bread

Take an Omega 3 supplement for inflammatory prevention

Incorporate Salba, nature’s most powerful whole food: Promotes balanced blood sugar by reducing glycemic response by up to 40%, supports healthy weight management and digestion. It’s full of calcium, magnesium and iron.
(www.sourceselba.com)

You can buy Salba in a Nutrition Store: GNC, Whole Foods, Trader Joes

Drink lots of green tea!

I could go on and on with recommendations and suggestions! But hopefully this will give you a good head start as you work toward your health goals!

Stay active and anything is possible!
Donna

You can make a difference!

I came across the article today on Sparkpeople.com. It hit home because I've been contemplating organizing a fund raising event to benefit children. Could this be a sign for me to move ahead and get this idea off the ground?

Greatness happens when people get together and pool their strengths for each other's benefit. It happens when lessons are passed down and taken even further. Who do you know in your life that you could learn from? Do you have a hero? How can you build on the opportunities that are given to you? How will you pass your knowledge down to the coming generation? Learn your strengths and the strengths of the people around you. Find out how you can help each other achieve what you never could alone. Right now, you can be the one "seeing farther." Be the "giant with shoulders" for someone else. Either way, you'll be part of something big.

Stay active and anything is possible!

Movember Diet #7

Run for your Life!


Okay, you don’t have to run, but move, move, move! Make Movember the month you get out and exercise more, enhance your immune system, and lose those extra pounds. Research shows that exercise is great for what ails you…and for preventing things that could, including prostate disorders like BPH, prostatitis, and prostate cancer. That’s because exercise increases your immunity and overall wellness, while a healthy weight decreases inflammation that can cause or contribute to prostate disease. Research has shown that men who have prostate cancer have more than a twofold risk of dying of the disease if they are obese rather than normal weight. Exercise is a great stress reducer, and stress can be a huge factor in erectile dysfunction and other sexual performance issues. So make Movember your moving month, and once it’s over, keep on truckin’!


This tip is brought to you by Prostate.net. The official site for Prostate Cancer.

Stay active and anything is possible!

Movember Diet Tip #6

I think tip # 6 comes at an appropriate time as we confront all the rain from the last couple of days!

Get a tan! (the natural way)

Every man looks better with a tan and here is one more reason to get outside in the sun: you can look great on the outside while getting 10,000 International Units (IUs) from just 20 minutes of sun (without sunscreen) to benefit your insides. Along with being essential for strong bones and healthy nerve function, vitamin D also has a role in prostate health. At least one study has found that low levels of vitamin D circulating in the bloodstream is associated with a greater risk of prostate cancer and an enlarged prostate. Calcitriol, the hormonally active form of vitamin D, has anti-inflammatory properties, which makes it a player in helping prevent prostatitis. But there’s more: calcitriol can also inhibit tumor growth, invasion, and spread. For times when the sun’s not shining or you’re stuck indoors, keep vitamin D supplements on hand. Because even if you can’t tan, you want your insides to be great too. And don’t forget to put on the sunscreen after your 20 minutes in the sun!


Stay active and anything is possible!
Donna

Movember Tip #5

We've all heard so much about Omega 3's and why we need them. But it never hurts to repeat what we already know. This time we might apply it or at least remember it when we are putting together a grocery list!


Men love to fish, and here is the best reason yet to toss in your line. Coldwater fish and seafood are a super source of omega-3 fatty acids, which in turn are especially important for prostate health. The two main omega-3 fatty acids found in fish and seafood, eicosapentaenic acid (EPA) and docosahexanoic acid (DHA), may reduce your risk of getting prostate cancer. In fact, one University of California study found that men who ate fish rich in EPA/DHA at least once a week had a 63% reduced risk of developing prostate cancer. Omega-3s not only help prevent prostate cancer cell growth, they also have anti-inflammatory properties, which make them beneficial in fighting an inflamed prostate (prostatitis). If your diet has been coming up short on the recommended amount of omega-3s (the American Heart Association recommends getting 0.5 to 1.8 grams of EPA and DHA daily), now’s the time to cast your line for salmon, tuna, halibut, flounder, shrimp, and more. If you’re having a little trouble reeling in the fish, supplements can fill in the gaps.


Stay active and anything is possible!

Movemember Tip #4

I am one day late with Tip #4, but for a good reason. Yesterday was my birthday and what a lovely day I had. I received so many wonderful birthday wishes and it made me feel so special. I am so grateful and it went very well with today's holiday. Thanksgiving! Happy Thanksgiving to you and to your family.


Tip #4 from the official site for Prostate Cancer, prostate.net


Bet you didn’t know that not only can you eat cancer killing foods, but that they taste great, too. In The Prostate Diet, there are a variety of foods and their components that have all been shown to be potential cancer killers. Did you know that a rich pasta sauce consisting of tomatoes, mushrooms, and cayenne contains three cancer killing foods all by itself? Turmeric (curry, anyone?), pomegranates, and more can provide your body with potent immune system boosters and natural weapons against prostate cancer, in Movember and every month. And they are so easy to include as part of your diet, you won’t even know the battle is going on!



Stay active and anything is possible!