I love starting my weekend with a trip to the farmers market. I may start the day overwhelmed by my to-do list, but everything slows down as I start to walk past the tables of vibrant produce, local honey, and artisanal breads and cheeses. Connecting with your food and those who produce it makes you pause, breathe, and appreciate the great gift of real food. You know you’re doing something better for your body and planet by going fresh and local.
However, you can’t take for granted that everything at your local farmers market is good for you and the planet. Supporting your local farmers market can provide better quality produce and be beneficial to the environment and local economy. However, it is not a guaranty that the produce is free of pesticides, meets safety standards, or that the product is actually from a local source. If you’re not taking the opportunity to get to know your farmer you may not be getting what you bargained for. Here are some questions to ask at your next (or first) farmers market visit.
DO YOU USE PESTICIDES?
Not every local farmer grows organically. Those who do so often proudly display their USDA organic label. If you don’t see the organic label, you need to ask how they spray and fertilize their crops. Some farmers use all organic methods but simply do not have the resources to obtain the organic certification. Others may use conventional methods of pest control and fertilization. If it is a fruit or vegetable on the Dirty Dozen list, make sure to choose organically grown produce.
WHAT DO YOU FEED YOUR LIVESTOCK?
Local and grass fed seem to go hand-in-hand but you can’t assume that is the case. Cows and chickens may still be eating grain due to cost and land availability (or even junk food!). They may also still be getting things you don’t want in your food, like antibiotics. Organic eggs may be the best protein choice at the farmers market. They can be used in a variety of ways and can be less expensive per serving than organic beef. (more…)
If you’re new to the gym this spring you’re quickly figuring out that fitness has a language all its own. You have the bootcamp class going for AMRAP while the guy at the squat rack is bragging about his one rep max. As you rest before attempting the next set of dips, another woman asks to “work in” on the assisted dip machine. She asks you, “Is it chest and tri day for you, too?”.
You stare at her thinking, “Are my triceps supposed to have a special day?”.
Workout splits, or how often you work a particular muscle group, can be one of the most confusing parts of a new strength training regimen. With the emphasis on high intensity programs in gyms and online training programs most people are training every muscle, every workout. The idea of a workout dedicated to just upper body or a specific muscle group seems foreign, even outdated, but making sure a muscle has adequate rest and attention is key to creating the physique you really want. Whether you’re new to the weight room or thinking about your first figure competition, there is a split that is right for you! (more…)
We need 30 minutes a day of moderate intensity physical activity, according to the Physical Activity Guidelines for Americans. It’s a great goal but it can feel unattainable for many people. If you’re new to exercise, jumping from zero to 30 minutes EVERY DAY can feel as daunting as being asked to run a marathon. This is especially true if you have no idea where to start or what to do for those 30 minutes.
Even for experienced exercisers there are days with back-to-back meetings or when the alarm doesn’t go off – again. Exercise can get pushed off the plate to balance out the daily demands on our time. With the holidays upon us, time for workouts becomes even more precious and scarce then usual. Rookie or pro, we can all fall into the “all or nothing” trap.
By the time I drive to the gym, I’ll just have to turn around and come right back. If I can’t get my whole workout in why even bother?
I can’t walk on the treadmill for FIVE minutes, how am I supposed to do 30? Where am I even going to find 30 minutes in my day?
If the “all or nothing” mentality is holding you back from getting your daily workout, I’ve got good news for you. The latest research says our minimum dose of exercise may be lower than we once thought. A recent study in the journal Lancet looked at exercise patterns and life expectancy of over 400,000 men and women. They found that as little as 15 minutes a day provided health benefits and reduced all cause mortality. (more…)
Did anyone happen to see the Today Show story on FitBit users who claim the device made them gain weight? I missed it when it originally aired, but it was topic of discussion during an IDEA World Fitness session called Best Practices for Integrating Devices and Apps with Your Clients.
More and more people are using technology to assist them on their fitness journey. In fact, session facilitator Patrick Jak shared that 10% of U.S. adults wear some kind of activity tracker, and that estimates say by 2015, 500 million people will be using fitness apps on their smartphones. An activity tracker or food log app like MyFitnessPal can be a great help in getting more active or facilitating fat loss. The problem is, as with any fitness tool, they are only effective with consistent and correct usage.
If you’re one of the 10% with a FitBit, Fuelband, VivoFit, or a dedicated MyFitnessPal user, but you aren’t seeing results, take a look at these common operator errors: (more…)
Have you ever used beans as an oil replacement or meat substitute in vegan cooking? As my diet has evolved from the vegetarian who didn’t eat vegetables to the clean eating personal trainer I am today, I’ve learned that beans are for more than just chili.
Black beans can add moisture to brownies, muffins and pancakes, or make a great burger. Chickpeas can be a great stand-in for chicken in a deli-style salad, or they can take the place of eggs in scrambles and breakfast tacos. (more…)