Diets in Review - Find the Right Diet for You

Pamela Hernandez



Cardio Doesn’t Have to Make You Weak in the Knees: 5 Gentler Approaches to Cardio Exercise

When we think of cardio, running is often the first thing that comes to mind. Running is a great form of exercise, however, it isn’t the right solution for everyone. From beginners who haven’t built a base of strength yet to those with arthritis, high impact movements like running aren’t a good fit.

Cardio, by definition, actually means “from the heart.” Therefore, from an exercise perspective, it is anything that gets your heart rate up. This means there are plenty of low- or no-impact activities you can do to accomplish this goal. Make cardio easier on your knees while still benefiting your heart with these five moves.

kettlebell woman

Walking is a great form of cardio that we already know how to do, but you have to do it briskly or find a way to push yourself. The heart is a muscle and, like your biceps, gets stronger only with challenge. Make your walk more challenging by increasing the incline on the treadmill or wearing a weighted vest on your outdoor walks.

Dance lets you sweat and de-stress. Have you seen the transformations on Dancing with the Stars? If ballroom isn’t your thing, try a hip-hop or swing class. You can always crank up your favorite tunes and get crazy in your living room.
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6 Non-Egg Protein-Filled Breakfast Ideas

What’s not to love about eggs? They are inexpensive, readily available, and easy to cook. Despite their former bad wrap, they are actually a nutritional powerhouse with good fat and the vital nutrients vitamin D and choline. They seem like the answer to everyone’s breakfast protein problem.

Until you simply can’t look at another egg.

cottage cheese and fruit

Burnout happens. But you still need to start your day with a breakfast that will stay with you and keep your willpower strong as you stroll past the donuts in the break room. Here are five breakfasts with plenty of protein and where eggs aren’t the star. I guarantee they will fuel your long run or keep you from hitting the vending machine before lunch.

Cottage Cheese: This dieter’s staple found popularity for good reason – one half-cup has 16 grams of protein! Sprinkle with some milled flaxseed and your favorite fruit (I hear kiwi is awesome) for a heartier-than-it-looks morning treat. You can even use it to make these breakfast brownies.

Protein pancakes: The eggs are hiding in many varieties of this fitness staple, but you’ll never know it. Try my Vanilla Coconut Protein pancakes. Make a big batch on the weekend and reheat throughout the week for a quick breakfast.
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5 Go-To Fitter Fast Food Menu Items

Eating out as a vegetarian who says no to dairy (most of the time) is a challenge. That’s why I don’t do it often. But fast food can be a necessary evil on a busy day of errands, if I forget my lunch, or if I’m traveling. While chain restaurants are being required to post calories, calories don’t provide the whole story. Lower calorie options can be loaded with sugar and lack protein, leaving you unsatisfied and headed toward a blood sugar crash.

Eating healthy on the go means being prepared and doing your research. It helps to have a go-to list of preselected options so you can grab and go. Try these fast food finds to make eating on the go a little healthier.

veggie skillet

Denny’s Fit Fare menu: At IDEA Personal Trainer Institute West, I had the privilege of having breakfast with Kymberly and Alexandra from FunandFit.org. When Denny’s, which was across the street from our hotel, was suggested I was skeptical. I was pleasantly surprised however by their Fit Fare menu. Since they serve breakfast all day, try the Veggie Skillet. With egg whites, broccoli, spinach, mushrooms and potatoes it has 20 grams of protein and only 330 calories. While it may not be as fast they do offer take out service.
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The 5 Best Non-Diet Books for Your Fitness

I’ve read a lot of diet books in my time. I worked at a bookstore in college so I had access to every one of them. I started my own fitness journey with two great books – Body for Life by Bill Phillips and Weight Training for Dummies. Body for Life taught me how to manage portions and eat a more balanced diet. (I was the vegetarian who didn’t eat vegetables and certainly lacked in protein as well.) Weight Training for Dummies taught me how to get off the treadmill and use those mysterious dumbbells.

reading

You don’t have to work at a bookstore to know that there are thousands of diet and fitness books published annually. While each one claims to have THE ANSWER and their way is THE WAY to fitness, they actually all say pretty much the same thing:

  • Eat less (doing this by either cutting out entire food groups or with a specific meal plan/food combinations/nutrient timing).
  • Eat better (give up sugar, wheat, animal products, dairy, processed foods or some combination of these).
  • Exercise (although not always).

I do believe you can learn just about anything from a book, but I have a better use for your book budget and precious reading time when it comes to fitness. The top five books I recommend to my clients are not about nutrition or exercise but they will help you live a fitter life.
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5 Ways to Make Your Community a Healthier Place to Call Home

One of my favorite books is The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest. Author Dan Buettner looks at areas in the world, dubbed Blue Zones, with large populations of people who live past 100.

He’s taken their life lessons to create The Power 9. These nine habits create a “blueprint” to living a longer and healthier life. The interesting thing is none of the people he studied consciously followed these Power 9 or set a goal to live to be 100. They just did. Their lifestyles and communities were set up to make long life possible.

green hands

Would you say the same of yours?

My community is working on it. We are working on taking the Power 9 principles and making Springfield, MO a healthier place to live. There are a lot of exciting ideas floating around, especially after Buettner’s visit to our fair city this month. In his presentations, he gave us examples of work in other towns (and almost the entire state of Iowa) using the Power 9 to create an environment that supports overall healthy and longevity.

Do you want to make your community a healthier place to live? Here are great ways to get started from his talk:
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