tag:blogger.com,1999:blog-76760296969464708282024-02-18T21:26:50.820-08:00GO HARD or GO HOME!my continual quest to educate friends on how to live life fit & fabulous...ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-7676029696946470828.post-54162099994617852792012-10-25T09:00:00.000-07:002012-10-25T09:00:02.215-07:00<div align="center">
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<u><strong><span style="font-size: x-large;">work that butt!</span></strong></u></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEaNsDaTl7IibHu-aZ7W0ejiy7tgUm6Hem6KePU1JTn-sa_prcUFHmsOcuKg8DJhWBqLA7e1otvyO_jtObWbpdXXa-zGIRvkeDmaXMU_9jiVysurBj3XaiJQAXptILaiZw-Er_4G2cpxs8/s1600/glutes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" oea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEaNsDaTl7IibHu-aZ7W0ejiy7tgUm6Hem6KePU1JTn-sa_prcUFHmsOcuKg8DJhWBqLA7e1otvyO_jtObWbpdXXa-zGIRvkeDmaXMU_9jiVysurBj3XaiJQAXptILaiZw-Er_4G2cpxs8/s1600/glutes.jpg" /></a></div>
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<span style="font-size: x-large;">everyone I talk to wants a cute, high, round, </span></div>
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<span style="font-size: x-large;">'pokey out' tush...</span></div>
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<span style="font-size: x-large;"> ...try this workout to get it. </span></div>
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<span style="font-size: x-large;"><strong><u>*Squeeze those glutes with every rep*</u></strong></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>warm up 10 min</strong>- <span style="font-size: small;">cardio your choice</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>sumo squats</strong> <strong>-</strong> <span style="font-size: small;">18 reps with weight, work up to </span></span><span style="font-family: Verdana, sans-serif;">35lb</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>butt to ankle squats -</strong> <span style="font-size: small;">arms extended out front - </span></span><span style="font-family: Verdana, sans-serif;"><strong>20 </strong>reps</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>kneeling donkey kicks</strong> <span style="font-size: small;">(on hands and knees)</span></span></div>
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<span style="font-family: Verdana, sans-serif;">-kick out behind you, and then up to the ceiling, </span><span style="font-family: Verdana, sans-serif;"><strong>20</strong> reps each, alternate legs.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>hip raises</strong> - <span style="font-size: small;">weighted, work up to10 lb each hand on hips. L</span></span><span style="font-family: Verdana, sans-serif;">ay on back, keep shoulders on floor, weights on hips. Lift up and squeeze glutes, <strong>10 reps</strong>, then lift and do <strong>20</strong> little pulses, do <strong>10</strong> more full up and down raises. Lift and sway side to side for 10 then finish with <strong>10</strong> full raises. </span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>glute curls</strong> - <span style="font-size: small;">lay on your stomach, chin on hands. Hold rolled towel behind knee and bend knee to hold it in place. Extend one leg out flat on floor. Curl leg holding towel in place, in toward your butt, raising hip off the floor, squeeze each rep. <strong>15 reps</strong>, move towel to opposite leg and repeat.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Repeat entire sequence 3 times</strong></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">...finish with <strong>30 min cardio</strong> your choice...</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">getting heart rate to 55-85% of max heart rate.</span></div>
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<strong>calculation for finding your Target Heart Rate or THR</strong></div>
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<strong>220-(your age)-resting heart rate x .70 + resting heart rate = THR (beats/min)</strong></div>
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<span style="font-size: x-large;">Best health! Ruthann</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-68098014506592974622012-10-03T09:57:00.003-07:002012-10-03T09:57:53.014-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8lpqSWiOoEXKNDXizlSpUb1sC_nVvpeNCYxftnlNRmJZQF9144k_MYceWJ8lkq1-M6gidRqSFP6CePwnVT_Z8uX_uxw9GRGjydgYSZQnV6Qp_j7zkbgNKUPfSfdl2Ha5UeDm0VfqaHg98/s1600/carbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8lpqSWiOoEXKNDXizlSpUb1sC_nVvpeNCYxftnlNRmJZQF9144k_MYceWJ8lkq1-M6gidRqSFP6CePwnVT_Z8uX_uxw9GRGjydgYSZQnV6Qp_j7zkbgNKUPfSfdl2Ha5UeDm0VfqaHg98/s320/carbs.jpg" width="213" /></a></div>
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<span style="font-size: x-large;">HEALTHY CARBS</span></div>
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<span style="font-size: x-large;">for</span></div>
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<span style="font-size: x-large;">OCTOBER!</span></div>
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<a href="http://www.livestrong.com/article/36528-list-carbs/"><span style="font-size: large;">Healthy carbs</span></a><span style="font-size: large;"> are essential to our diet. They provide esential energy, minerals and vitamins for our body.</span></div>
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<span style="font-size: large;">However, making the best choices of all the foods available</span></div>
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<span style="font-size: large;">to us can be tricky...always choose the most natural form of carbs available.</span></div>
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<span style="font-size: large;">Start with staying away from processed white flour, rice, bagels, </span><span style="font-size: large;">highly processed foods, like baked goods, chips, crackers. These convert to glucose quickly and cause unhealthy spikes and crashes in our blood sugar levels.</span></div>
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<span style="font-size: large;">boxed pasta meals, frozen meals, packaged desserts and other convenience type foods. </span></div>
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<span style="font-size: large;">refined sugars in soda, sweet teas, juices</span></div>
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<span style="font-size: large;">boxed sweet cereals</span></div>
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<span style="font-size: large;"> candy</span></div>
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<span style="font-size: large;"> high fructose corn syrup, white & brown sugar. When reading labels, look for anything that ends in 'ose'</span></div>
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<span style="font-size: x-large;">SWAP FOR!</span></div>
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<span style="font-size: large;">100% whole wheat or stone ground in bread and flour </span></div>
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<span style="font-size: large;"> beans and legumes</span></div>
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<span style="font-size: large;">whole fruits</span></div>
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<span style="font-size: large;">fresh vegetables</span></div>
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<span style="font-size: large;">brown rice, quinoa and <a href="http://greatist.com/health/17-healthy-grains-youve-never-heard-of-042312/">other healthy grains</a></span></div>
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<span style="font-size: large;">oats</span></div>
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<span style="font-size: large;">*Some packaged cereals say they have whole grains but with all the chemical additives, and the processing, it isn't the best choice. </span></div>
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<span style="font-size: large;">Grains and oats are always better.</span></div>
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Best Health, Ruthann</div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-35165928731403358112012-09-28T10:06:00.003-07:002012-09-28T10:06:34.537-07:00Sugar Strike drawing to a close....<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Ps-WWvJG2VXR_IMQcZ8SOK9s7TC6Bh2fu-jWQke2U26PPizZjuCz3vQRMZC3EITschhAbAyTxuPJ7eHUudS8BMEgDq_eyjhHMFXDQHWuolN8dV4hcLpJnhZH5Y9d8hVD5ROBOiuVk_Yq/s1600/sugar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2Ps-WWvJG2VXR_IMQcZ8SOK9s7TC6Bh2fu-jWQke2U26PPizZjuCz3vQRMZC3EITschhAbAyTxuPJ7eHUudS8BMEgDq_eyjhHMFXDQHWuolN8dV4hcLpJnhZH5Y9d8hVD5ROBOiuVk_Yq/s1600/sugar.jpg" /></a></div>
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<span style="font-size: x-large;">September Sugar Strike update!</span></div>
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<span style="font-size: x-large;">Sunday is the last day of the sugar strike, </span></div>
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<span style="font-size: x-large;">&</span></div>
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<span style="font-size: x-large;">what have I learned?</span></div>
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<span style="font-size: x-large;">I learned that I can go a month making better choices. I read alot about the unhealthy side effects of sugar consumption...that sugar creates in imflammed state in your body, similar to stress...and wreaks havoc on body systems. </span></div>
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<span style="font-size: x-large;">I discovered that cooking with healthier sweeteners like honey, Sucanat and molasses do make fantastic tasting desserts, like Spiced Harvest Bars! </span></div>
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1 1/2 cups Sucanat<br />
1 cup all-purpose flour <br />
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1 cup whole wheat flour <br />
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1/4 tsp ginger & nutmeg<br />
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2 teaspoons baking powder <br />
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1 1/2 teaspoons ground cinnamon <br />
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1 teaspoon baking soda <br />
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1/4 teaspoon salt <br />
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1/2 cup apple sauce<br />
1/2 cup skim milk <br />
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1 teaspoon vanilla <br />
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1 can (15 oz) pure pumpkin <br />
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1 eggs + 1 egg white<br />
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Mix all ingredients in a bowl, spread in a sprayed pan, 9x13 and bake at 350 for 20-25 min.<br />
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<span style="font-size: x-large;"></span><div style="text-align: center;">
<span style="font-size: x-large;">I also found that as a consumer, I made better choices when buying packaged foods, opting for brands like <a href="http://www.kashi.com/">Kashi</a>, that use honey in cereals, and granola bars...and avoiding hidden <a href="http://illuminatedhealth.com/resources/different-names-of-sugars/">artificial sweeteners.</a></span></div>
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<span style="font-size: x-large;">I also learned to identify between hunger and boredom. I tried to figure out when I was munchy only eating when I was actually hungry, drinking a glass of water first. I also realized that eating sugar makes you WANT sugar...and after a few days that craving took an extreme nose dive... I found I didn't think about treats very often, a piece of fresh fruit did the trick! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8-bt0lTIFIVFqPwgBYFgmJLH6jolmjYMtsL_OlXIJZUGjb0_DZJImxW1IGgF24ZB7USxCNOcye15O-Rj2ASaE1ffvSwsyH9helUuikORu1cSDDuUr_iPvBOQedlR-xpFLxUfEolif-bD/s1600/reminder..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif8-bt0lTIFIVFqPwgBYFgmJLH6jolmjYMtsL_OlXIJZUGjb0_DZJImxW1IGgF24ZB7USxCNOcye15O-Rj2ASaE1ffvSwsyH9helUuikORu1cSDDuUr_iPvBOQedlR-xpFLxUfEolif-bD/s1600/reminder..jpg" /></a></div>
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<span style="font-size: x-large;">BUT!...even healthy sugars have calories, so watch your portion sizes...</span></div>
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<span style="font-size: x-large;">With the holidays approaching, I will definately be changing up favorite recipes using </span><span style="font-size: x-large;">natural sweeteners:</span></div>
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<span style="font-size: x-large;">honey</span></div>
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<span style="font-size: x-large;">molasses</span></div>
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<span style="font-size: x-large;">Sucanat</span></div>
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<span style="font-size: x-large;">dried fruit</span></div>
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<span style="font-size: x-large;">stevia</span></div>
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<span style="font-size: x-large;">maple syrup</span></div>
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<span style="font-size: x-large;">and...<a href="http://greatist.com/health/healthy-recipe-substitutions/#">healthier substitutes</a> for ex.; vanilla & apple sauce for oils & sugar, plain or greek yogurt for creams and buttermilk, and of course my favorite,</span></div>
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<span style="font-size: x-large;">75%+ dark chocolate...<em>mmmmm</em></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmaSglCsBM0CJRSUuCh7IpjAmgKhVNsRnSIVNAxXkgA491n9uJCIGrOeFVTn3eOyEn8cIGiNziPDUOiCB3nyi2Z1abtnT0u9Fn2mEEhN0MfElFxXsv8i58vztA0B3XmJz3YixZDk2uJYj6/s1600/dark+chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmaSglCsBM0CJRSUuCh7IpjAmgKhVNsRnSIVNAxXkgA491n9uJCIGrOeFVTn3eOyEn8cIGiNziPDUOiCB3nyi2Z1abtnT0u9Fn2mEEhN0MfElFxXsv8i58vztA0B3XmJz3YixZDk2uJYj6/s1600/dark+chocolate.jpg" /></a></div>
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best health, Ruthann</div>
ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-7600145778459290862012-09-26T07:10:00.002-07:002012-09-26T07:10:12.229-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirQsJ78YjLKw9jwPxaZSbGZGBlpQE0ufMY8g8tGXub3hhhFNk3RuQyXrDsZ-DdsK36-9d2ywHGcr3SuKaPjOpSlFlBn3lwdVMcLbDCTCUaMPCewoj6QNHaDjQTIzFCdKqFRqmZHNG5Q7ht/s1600/187776_148212788649728_1052272044_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirQsJ78YjLKw9jwPxaZSbGZGBlpQE0ufMY8g8tGXub3hhhFNk3RuQyXrDsZ-DdsK36-9d2ywHGcr3SuKaPjOpSlFlBn3lwdVMcLbDCTCUaMPCewoj6QNHaDjQTIzFCdKqFRqmZHNG5Q7ht/s1600/187776_148212788649728_1052272044_n.jpg" /></a></div>
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">Super fun, spooky, Fall run for the whole family!</span></div>
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<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-size: x-large;">Grab a costume and sign up <u><a href="https://www.facebook.com/#!/RunningScared5and10K">here</a></u></span><u><a href="https://www.facebook.com/#!/RunningScared5and10K"></a>.</u></span></div>
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<span style="font-size: x-large;">...<em>beware of zombies</em>....</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-65209098844229630592012-09-25T09:10:00.001-07:002012-09-25T09:15:47.333-07:00I'm sore, so I'm done. SORE IS GOOD!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggVNO7CirsG_Kj88b30UEV-a0vOd4o-14I4qAOOnCtgv-b8vq2pIr1rXoq3RoI-kynJYbtloaEH5pSnTz3CcsZcgBqeVtDmAvfzdcGL0Rar4XrIPc9eCO1c5_DOAcH1mE3DKXvsQeUoSj7/s1600/canstock6713336.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggVNO7CirsG_Kj88b30UEV-a0vOd4o-14I4qAOOnCtgv-b8vq2pIr1rXoq3RoI-kynJYbtloaEH5pSnTz3CcsZcgBqeVtDmAvfzdcGL0Rar4XrIPc9eCO1c5_DOAcH1mE3DKXvsQeUoSj7/s1600/canstock6713336.jpg" /></a></div>
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<span style="font-size: x-large;">OUCH!!!!</span></div>
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<span style="font-size: x-large;">We've all been there...right?</span></div>
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<span style="font-size: x-large;">You start going to the gym after weeks or years of inactivity or you just feel the need to prove to yourself, <em>maybe others around you</em>, that you can and will lift, press or squat any and all weights to total failure today...</span></div>
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<span style="font-size: x-large;">...the next day, you are so sore, you are limping around, and using one arm to help you brush your teeth...</span></div>
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<span style="font-size: x-large;">BEEN THERE!</span></div>
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<span style="font-size: x-large;">DOMS - <strong>d</strong>elayed <strong>o</strong>nset <strong>m</strong>uscle <strong>s</strong>oreness, is perfectly normal 24-48 hours after your workout, when you are starting an exercise routine. You have stressed your muscles harder than they are used to and as a result they feel sore. </span></div>
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<span style="font-size: x-large;">Don't stop exercising!</span></div>
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<div style="text-align: center;">
<span style="font-size: x-large;">This soreness is normal. Microscopic tears in the muscle fiber and slight inflammation causes the minor pain. These symptoms are signs that you are leading the muscle to adapt and to better perform the exercises next time.</span></div>
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<div style="text-align: center;">
<span style="font-size: x-large;"> However, only YOU, would know the difference between the pain of injury and the mild soreness of exercise that no one is immune too. Sore, tight, achy muscles the next day or 2 days after a workout, is normal. </span></div>
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<span style="font-size: x-large;"><strong><em><span style="font-family: Georgia, "Times New Roman", serif;">NOT NORMAL</span></em></strong> is the sudden onset of sharp, severe pain, sudden weakening in a specific muscle or joint, tingling, electric type shock or numbness, or the obvious pain of trauma from a broken bone. If you experience <em>any</em> of these symptoms, <strong><u><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">immediately</span></u></strong> seek medical attention.</span></div>
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<br /></div>
<div style="text-align: center;">
<span style="font-size: x-large;">Here are some tips to ease those aching muscles:</span></div>
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<li><div style="text-align: center;">
<span style="font-size: x-large;"><strong><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">stretch</span></strong> - 10 min before and after your workout</span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-large;"><strong>anti-inflammatory meds</strong></span></div>
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<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif; font-size: x-large;"><strong>ice and heat</strong></span></div>
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<span style="font-size: x-large;"><strong><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">protein</span></strong> - taken 15-30 min after a workout. Believe it or not, <a href="http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/">chocolate milk</a> has been recently sighted as one of the best recovery beverages after a hard workout. <span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">YUMMERS! </span></span></div>
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<span style="font-size: x-large;"><em><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">"With double the carbs and protein of milk, water or sports drink, it is perfect for replenishing tired muscles. It's water content rehydrates, and calcium, sodium and sugar help the athlete retain energy,"</span></em> <span style="font-size: large;">says Dr. Joel Stager, Director of the Human Performance Lab at the University of Indiana, in a recent </span><a href="http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/"><span style="font-size: large;">article</span></a></span><span style="font-size: large;"> he wrote for the <em>International Journal of Sports Nutrition.</em></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0wYrbvSE0qWAMixLbOlgHZ7HUIsmdHpsGs5waEKXticDqUht_aCFZxmSMcEZkwYY4aaQLiJpkeNBnZSq-nOgQLb2fgPqNz5elHCtZPHOmCz8AMtphxii0pG4bFFAKrBmYKYQXhWddMyzs/s1600/chocolate-milk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0wYrbvSE0qWAMixLbOlgHZ7HUIsmdHpsGs5waEKXticDqUht_aCFZxmSMcEZkwYY4aaQLiJpkeNBnZSq-nOgQLb2fgPqNz5elHCtZPHOmCz8AMtphxii0pG4bFFAKrBmYKYQXhWddMyzs/s320/chocolate-milk.jpg" width="213" /></a></div>
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<span style="font-size: x-large;">So grab your shoes, a bottle of chocolate milk and <span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">GET YOUR SWEAT ON!</span></span></div>
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<em><strong>Best Health, Ruthann</strong></em></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-48724669695474685402012-09-12T08:30:00.001-07:002012-09-12T08:30:31.197-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFNMPcrXQ6Eg6daIVxS6jatMTkP1HqbnDdDuaw65_5iSGYy-YD7PfzMky0j0HC3n2Tjpow2opHjVutKWP18dpKfU7grLcv5TzClmlTwrmonGxUOMoigF2YaumTRijrnmdTwg-esHejztRh/s1600/250312_10151284466325802_1541797674_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFNMPcrXQ6Eg6daIVxS6jatMTkP1HqbnDdDuaw65_5iSGYy-YD7PfzMky0j0HC3n2Tjpow2opHjVutKWP18dpKfU7grLcv5TzClmlTwrmonGxUOMoigF2YaumTRijrnmdTwg-esHejztRh/s320/250312_10151284466325802_1541797674_n.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">Gorgeous alternatives to soda!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr5R5bNFf_JPGhcuVtsZf6xBMIfIAQnmtsWC6O7pGB_yGBt9AZp1v4EQYS0VoWT11Ppo_pkxqbF4mq3KEmiFLT2o49ROxHASIusqEF0V8sb_51FlmnGOHHNwbmW27SHucHlfcRnrucY6YG/s1600/DSC_0106+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr5R5bNFf_JPGhcuVtsZf6xBMIfIAQnmtsWC6O7pGB_yGBt9AZp1v4EQYS0VoWT11Ppo_pkxqbF4mq3KEmiFLT2o49ROxHASIusqEF0V8sb_51FlmnGOHHNwbmW27SHucHlfcRnrucY6YG/s320/DSC_0106+2.JPG" width="212" /></a></div>
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<span style="font-size: large;">This is my sweetheart. We have been married 22 years! </span></div>
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<span style="font-size: large;">14 days ago, he made the healthy decision to give up soda. </span></div>
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<span style="font-size: large;">I am so proud of him. </span></div>
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<span style="font-size: large;">He has a super stressful job, as an Electrical engineer. He will leave the office and go grab a big gulp, to take a break...get some caffeine! This was becoming a couple times a day. </span></div>
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<span style="font-size: large;">The office also has a fridge with soda, and he said he would grab a couple cans from that each day too. Added up, he was drinking on average over 60oz a day....wow.</span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUC8xYhJQHeJldVxuYhJnGsSe-_kOVMIvCOeUGyariZrpGjqxZBvlJEfcP0CkBEZo22FlxfmDvEshUg8XQpN11CJR_AR_eist_e26uOVUnV4pdFgsEPeuS1aIlNl7keOGp3320cEnxJ8V/s1600/coke-zero.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmUC8xYhJQHeJldVxuYhJnGsSe-_kOVMIvCOeUGyariZrpGjqxZBvlJEfcP0CkBEZo22FlxfmDvEshUg8XQpN11CJR_AR_eist_e26uOVUnV4pdFgsEPeuS1aIlNl7keOGp3320cEnxJ8V/s1600/coke-zero.jpg" /></a></div>
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<span style="font-size: large;"></span> </div>
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<span style="font-size: x-large;"><strong>SODA!</strong></span></div>
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<span style="font-size: large;"></span> </div>
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<span style="font-size: large;">if you need some reasons to dump it, here are just a few...</span></div>
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<span style="font-size: large;">According the Journal of American Medicine, beverage consumption made up 21% of the total daily calories consumed for people over age 2. </span></div>
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<span style="font-size: large;"><strong>DON'T DRINK YOUR CALORIES!</strong></span></div>
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<span style="font-size: large;">chemicals and minerals in soda cause stress on kidneys and could lead to formation of kidney stones, and kidney disease </span></div>
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<span style="font-size: large;">leaches minerals from teeth & bone, leading to osteoporosis, but also phosphoric acid from carbonation weakens and damages tooth enamel over time</span></div>
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<span style="font-size: large;">artificial sweeteners give you cravings for sweets, which can lead to eating more calories and weight gain</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com1tag:blogger.com,1999:blog-7676029696946470828.post-14376629698497847112012-09-11T08:36:00.001-07:002012-09-11T08:36:22.511-07:00ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-27358707414250697932012-09-11T07:35:00.002-07:002012-09-11T08:39:51.337-07:00Transition to Fall...<div align="center">
<span style="font-size: x-large;">FALL!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG1ujJDPpWMaR_5VKpyrFP5aO7vsfohfgtpIIllmXl_hyphenhyphenWcL09P_VJfrbAj-hpGWI_XhnBE_mDniVJZwmfAO6CAY6W0GzVH7V5bjDbjDJxiaJ0fiQC1dOmFq5VDrX_8Z155a1H7Ffk_X_Y/s1600/image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG1ujJDPpWMaR_5VKpyrFP5aO7vsfohfgtpIIllmXl_hyphenhyphenWcL09P_VJfrbAj-hpGWI_XhnBE_mDniVJZwmfAO6CAY6W0GzVH7V5bjDbjDJxiaJ0fiQC1dOmFq5VDrX_8Z155a1H7Ffk_X_Y/s320/image.jpg" width="320" /></a></div>
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<span style="font-family: Calibri; font-size: large;">Summer was wonderful! Sun, BBQ's, swimming, camping, and friends ... eating, playing and enjoying
ourselves. </span></div>
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<span style="font-family: Calibri; font-size: large;">Alas, all good things come to an end, and I have noticed just the tiniest
change in the weather this last week...mornings and evenings are just a little cooler,
I’m grabbing a sweater to read on the porch in the evenings, and my flowers are
fading…change is coming.</span></div>
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<span style="font-family: Calibri; font-size: large;">Fall is my most favorite time of the year! First, because I
am willing to turn my stove back on, turn A/C off and bust out the warmer clothes. </span></div>
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<span style="font-family: Calibri; font-size: large;">Second, because I know I have to ramp up my determination to eat clean and exercise with the holidays approaching.</span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> <span style="color: black; font-size: large;">So, h</span></span><span style="color: black; font-size: large;">ow do you keep
eating clean, while enjoying all the great fall foods like stews and soups,
breads, and baked goods? How do I keep my exercise routine when it is freezing outside and I don't want to run or ride anymore?</span></span></div>
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<u><span style="font-family: Calibri;"><span style="font-size: large;"><span style="color: black;">Let’s talk about
transition into Fall, eating clean, and being consistent with our workouts!<o:p></o:p></span></span></span></u></div>
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<span style="font-family: Calibri; font-size: large;">A lot of us move outdoors to exercise when the weather is
warmer. Of course, some of you will still run in the snow and the cold, or
bike…more power to you! However, there are those of us “fair weather
exercisers,” myself included, who might need some suggestions as to what to do
indoors now it is getting chilley…*brrrrr*</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTP8eJYgNOtiFYsyhJI8ximzVu47Bx3Dozf-LadIo9voY8cqqgNA-QAgmYLC0gWWZN_utPxGWpDYWYAoAwJxqp3pnTBTuNtR1z_W0KujTTUUlky-XMRna-rSS43otYAFG7rwUdhHAAK4y7/s1600/maple-leaf-borderth.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTP8eJYgNOtiFYsyhJI8ximzVu47Bx3Dozf-LadIo9voY8cqqgNA-QAgmYLC0gWWZN_utPxGWpDYWYAoAwJxqp3pnTBTuNtR1z_W0KujTTUUlky-XMRna-rSS43otYAFG7rwUdhHAAK4y7/s1600/maple-leaf-borderth.gif" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">Exercise<o:p></o:p></span></span></span></i></b></div>
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<span style="font-family: Calibri;"><em><span style="font-size: large;">There are tons of options here! You can do the obvious, get
a gym membership.</span></em> </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em>As a former manager at a large local gym, here are some pointers when looking into getting a gym membership.</em></span></div>
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<span style="background-color: white; color: white; font-family: Calibri; font-size: large;"><span style="background-color: black; color: white;">Most gyms will offer you a trial pass. You can go to the gym for a few days for free. While you are there
get pricing, check out the facility, meet the manager and staff. Look into personal training packages, and meet the trainers. Always see what amenities they
provide…pool, spa, basketball courts, classes, day care etc. Look at overall cleanliness
of facility including daycare, locker rooms, showers, and spa. Get an idea of the availability of equipment...is it packed with people at the time you can go? Are there enough open treadmills, or space in classes? There is nothing more frustrating then getting ready, loading kids in car, driving to the gym and running in only to find all the bikes for the cycle class taken or the daycare is at capacity</span>...ugh!</span></div>
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<span style="font-family: Calibri;"><span style="font-size: x-large;">Classes!</span> </span></div>
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<span style="color: white; font-family: Calibri;">I love exercise classes. They are high energy,
and super fun. You can meet new people, maybe find a gym buddy there who can keep you
motivated to be consistant! </span></div>
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<span style="font-family: Calibri;"><span style="color: white;">Most gyms offer a wide variety of classes from lift
classes, to cardio, and Step to Zumba. For those of you over 50, you can see if they
offer classes like 24 Hour Fitness’s </span><a href="http://www.silversneakers.com/"><span style="color: white;">“Silver Sneakers”</span></a><span style="color: white;"> class, which is covered,
usually, by insurance.</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14pt; line-height: 115%;"><span style="font-family: Calibri;">If the gym isn’t for
you, you still have options! <o:p></o:p></span></span></i></b></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><span style="color: white;">1st!</span> There are great DVD’s available, in a wide range of
activity and skill level.<span style="mso-spacerun: yes;"> </span>If you are in
excellent shape, you can try </span><a href="http://www.amazon.com/INSANITY-60-Day-Conditioning-Workout-Program/dp/B002QZ1RS6"><span style="font-size: large;">“Insanity”</span></a><span style="font-size: large;"> or </span><a href="http://www.amazon.com/P90X-Hortons-Extreme-Fitness-Workout/dp/B000TG8D6I/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1347375877&sr=1-1&keywords=p90x"><span style="font-size: large;">“P90X”</span></a><span style="font-size: large;"> both are excellent.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPcJiFseSvXrcjQExw69ez4xwUPz0lycI3CZ8619LijDm9CVY9LXvLqOGSTQBNzN3-oS7YjjtwDhUt1FTNHz_ClsAjCC8XgP_2c6iqVWU-S2JwYFpMM9ULj5Rmc-audHRoAZ-7eBibYtvI/s1600/Inchworm_edited.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPcJiFseSvXrcjQExw69ez4xwUPz0lycI3CZ8619LijDm9CVY9LXvLqOGSTQBNzN3-oS7YjjtwDhUt1FTNHz_ClsAjCC8XgP_2c6iqVWU-S2JwYFpMM9ULj5Rmc-audHRoAZ-7eBibYtvI/s320/Inchworm_edited.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><span style="color: white;">2nd!</span> If you are a beginner, or have injury issues you
can start slower, building strength and stamina with functional exercises which use compound movements with your own body weight for resistance. Doing moves that use several muscles at once, just like we do in body movements all day long, which enhance the relationship between your body’s muscular and nervous systems. Doing this can help you more efficiently perform motions such as pushing, pulling, climbing, walking, sprinting, jumping, twisting, turning, etc. </span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;">Functional strength training is not just done to improve your appearance, but to help you get better at regular day to day activities. I find that compound movements such as bodyweight exercises make for an exceptionally good functional strength training workout routine ie: pushups, pullups, dips, squats, planks, lunges, tuck jumps..etc. </span><a href="http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/#"><span style="font-size: large;">Here</span></a><span style="font-size: large;"> is a great list I found</span> <span style="font-size: large;">.....for your reference.</span></span></div>
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<span style="font-family: Georgia;">Best Health, Ruthann</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-54108174810255144842012-09-07T09:52:00.000-07:002012-09-07T09:52:15.473-07:00<div align="center">
<span style="font-size: x-large;">per-spec-tive - noun</span></div>
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<span style="font-size: large;">an optical glass, (as a telescope)... to look through</span></div>
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<span style="font-size: large;">I had an experience last night that helped me to gain this "noun" in my life. I met a sweet 16 year old girl at a craft show last night. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LwAB8yGVVW2cOkFhmp3nHDHHCPv-hx3yBtjTTUhYsXqDvOmyc3djcVawYpmy5XG0JgbhyGNKJryos1kaCGNjgN9p1f5JRgWlSy132ygKKgCubk1GYs5VRgZ-DENgZaO-eQfEoFnWeNK8/s1600/iusa_75x75_20603536_6xx9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LwAB8yGVVW2cOkFhmp3nHDHHCPv-hx3yBtjTTUhYsXqDvOmyc3djcVawYpmy5XG0JgbhyGNKJryos1kaCGNjgN9p1f5JRgWlSy132ygKKgCubk1GYs5VRgZ-DENgZaO-eQfEoFnWeNK8/s1600/iusa_75x75_20603536_6xx9.jpg" /></a></div>
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<span style="font-size: large;">This is Lillie. She began making the most gorgeous purses while taking chemotherapy for rare bone cancer at our local children's hospital. The doctors and nurses thought that her designs were so wonderful they all bought one and she started a small etsy business. She talked openly and more than that, excitedly, about the decision she made to amputate her left leg at the hip. It pained her constantly, she explained, and she had been on crutches for over 2 years. Once the leg is removed, she will be able to ride her horse, and not be on crutches. </span></div>
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<span style="font-size: large;">...that word, perspective, kept pounding through my brain as I watched her face...her sweet smile, heard her positive outlook on her future..without her leg!</span></div>
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<span style="font-size: large;">the other word that went through my brain was triumphant! She was not giving up! she was going to move forward and embrace her life and be happy and positive with her lot. </span></div>
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<span style="font-size: large;">I am grateful to have met this amazing young woman, she was inspiring to me and I am a better person for that experience. </span></div>
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<span style="font-size: large;">As promised to Lillie, here is the <a href="http://www.etsy.com/people/myLillieB">LillieBdesigns</a> etsy link. </span></div>
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<span style="font-size: large;">It brought to mind another amazing individual that left a mark on my heart and inspires me every, single time I go to the gym and want to complain about how hard it is...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSX3jlvQVUy6-uhA516RfooxYzdyFd5Y78Uvg-5BAZMQbvruPJ20FLGq7b-abm8l1q33bRc9v6t0cFnBI2mkv8kqu1D20vBeAEbaeeGvuqmCmPkXlkmQRCbTiNxGMMlcCi0mAO5TRJZR0/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSX3jlvQVUy6-uhA516RfooxYzdyFd5Y78Uvg-5BAZMQbvruPJ20FLGq7b-abm8l1q33bRc9v6t0cFnBI2mkv8kqu1D20vBeAEbaeeGvuqmCmPkXlkmQRCbTiNxGMMlcCi0mAO5TRJZR0/s320/untitled.png" width="320" /></a></div>
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Oscar Pistorius - 2012 Olympic Summer Games</div>
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<span style="font-size: x-large;">YOUR EXCUSE IS INVALID!</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-84786838158794122402012-09-06T11:20:00.003-07:002012-09-06T11:20:48.124-07:00<div align="center">
<span style="font-size: x-large;">colorful plates....</span></div>
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<span style="font-size: large;">how colorful will you make your meals today?</span></div>
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<span style="font-size: large;">We all know that eating the appropriate amount of fresh fruits and vegetables is a necessary part of a healthy diet...but how much and what are the best choices?</span></div>
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<u><span style="font-size: large;">vegetable drawer....include these power packed veggies</span></u></div>
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<span style="font-size: large;">red, yellow and green peppers</span></div>
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<span style="font-size: large;">...i love the bag of mini ones you can get at Costco! awesome snack!...</span></div>
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<span style="font-size: large;">tomatoes</span></div>
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<span style="font-size: large;">spinach</span></div>
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<span style="font-size: large;">broccoli</span></div>
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<span style="font-size: large;">choose romaine lettuce over iceburg</span></div>
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<span style="font-size: large;">I have previously posted the link for <a href="http://www.choosemyplate.gov/food-groups/">ChooseMyPlate</a> & healthy eating and what your plate should look like. In a nutshell,...</span></div>
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<span style="font-size: large;">protein - the size of your fist, or no more than 5oz women, 6 oz men, half your grains should be whole wheat, 6 oz, and half your plate should be veggies and fruit!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsqhQrcIBEU1fKGY18ViR00v3IyyI-4LJfxD89m6x_PqX5FQrdM5U3DcaHa2qWZwMEfxTlHrs45gU_2v1MiJ9indY9pxn2Sybek7-fQQIX8xcrjllQSL1toNZ8Ps8FYkwkVa9_08W7vo-w/s1600/proteins_landing_chili_bowl2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsqhQrcIBEU1fKGY18ViR00v3IyyI-4LJfxD89m6x_PqX5FQrdM5U3DcaHa2qWZwMEfxTlHrs45gU_2v1MiJ9indY9pxn2Sybek7-fQQIX8xcrjllQSL1toNZ8Ps8FYkwkVa9_08W7vo-w/s1600/proteins_landing_chili_bowl2.png" /></a></div>
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<span style="font-size: large;"> Fruit can be canned, fresh or frozen.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3KeFDlMOxrfAw45SK9ym0NvWjub7NFiNcHbwuInJ9b79wTYtDwfNeHGjtLtmNu2ZAE8pAa53G28mCF9zKRhTdE42ywyQJsRSObHc4BzSfeb-q0XbQTKe44zMvQD702pm3c3LeEEXQeCdW/s1600/fruits-forks.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3KeFDlMOxrfAw45SK9ym0NvWjub7NFiNcHbwuInJ9b79wTYtDwfNeHGjtLtmNu2ZAE8pAa53G28mCF9zKRhTdE42ywyQJsRSObHc4BzSfeb-q0XbQTKe44zMvQD702pm3c3LeEEXQeCdW/s1600/fruits-forks.png" /></a></div>
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<span style="font-size: large;">...make sure to include dairy, 3 cups daily</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIcKf8NFieiDHVYcEyqBQwyYUax5451ZBrl4Sr2Ed_WHGB72EmU4XfxHevEG4lh_4AzzYCZaXk8zFMeaFAPXuEgOZnjG9ZdVkmAaZpqOrZJPZDxK7lksqg-2bXee0LqvfrTx2_DshyphenhyphenYu2m/s1600/dairy_swiss_cheese_slices.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIcKf8NFieiDHVYcEyqBQwyYUax5451ZBrl4Sr2Ed_WHGB72EmU4XfxHevEG4lh_4AzzYCZaXk8zFMeaFAPXuEgOZnjG9ZdVkmAaZpqOrZJPZDxK7lksqg-2bXee0LqvfrTx2_DshyphenhyphenYu2m/s1600/dairy_swiss_cheese_slices.png" /></a></div>
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<span style="font-size: large;">see this link for guidelines on what counts as 1 cup of dairy</span></div>
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<a href="http://www.choosemyplate.gov/food-groups/dairy_counts_table.html">http://www.choosemyplate.gov/food-groups/dairy_counts_table.html</a></div>
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<span style="font-size: large;">oils...include nuts, salad dressings, fish, cooking oils..see allowances here:</span></div>
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<a href="http://www.choosemyplate.gov/food-groups/oils_allowance_table.html">http://www.choosemyplate.gov/food-groups/oils_allowance_table.html</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXWgS6GT79Vhcj1VIF5hkxPWvaUvZEPqcpsvoRVvAQ5uEsZZr3edaG21fN1dw6dkb2ahukvCpj8l2MMj6BetGLWnzkTO3cy1EzZK1qRagjBO8v4QSzjMZlBUmJIu3l0HvNKKxRgspEqyay/s1600/oils_bottle_of_vegetable_oil.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXWgS6GT79Vhcj1VIF5hkxPWvaUvZEPqcpsvoRVvAQ5uEsZZr3edaG21fN1dw6dkb2ahukvCpj8l2MMj6BetGLWnzkTO3cy1EzZK1qRagjBO8v4QSzjMZlBUmJIu3l0HvNKKxRgspEqyay/s1600/oils_bottle_of_vegetable_oil.png" /></a></div>
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<span style="font-size: large;">So! make great choices, watch portion sizes and make those plates beautiful today!</span></div>
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<span style="font-size: large;">Best Health, Ruthann</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-44907889385814996042012-09-02T10:31:00.002-07:002012-09-02T10:38:10.023-07:00<div align="center">
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">STRIKE SUGAR - In September!!!</span></div>
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<span style="color: white; font-family: Georgia; font-size: x-large;">JUST SAY NO!</span></div>
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<span style="background-color: lime; color: white; font-family: Georgia;">As of September 1st, I gave up sugar for the month. </span></div>
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<span style="background-color: lime; color: white;">Yup, zero, nada...zilch. </span></div>
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<span style="background-color: lime; color: white;">Want to join me? </span></div>
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<span style="background-color: lime; color: white; font-size: x-large;">YOU CAN DO IT!!!</span></div>
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<span style="background-color: lime; color: white;"> </span></div>
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<span style="background-color: lime; color: white;">No more processed foods with sugar, no soda, no fake sugars...(aspartame, splenda..etc.)</span></div>
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<span style="background-color: lime; color: white;">Let's take a look at soda for a minute. Coke and Coke Zero, Diet Coke or any soda with caffeine. Caffeine is a diuretic. This means it hinders the kidney's ability to retain water...not healthy.</span></div>
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<span style="background-color: lime; color: white;">Diet sodas in medical studies are linked to something called metabolic syndrome which is a condition associated with increased risk of abdominal obesity, high blood pressure, high cholesterol and diabetes. </span></div>
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<span style="color: white;"><span style="background-color: lime;"><span style="font-size: large;">Also,</span> </span></span></div>
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<span style="background-color: lime;"><span style="color: white;"><span style="background-color: lime;">artificial sweeteners (aspartame, splenda) increase the body's desire to eat and contribute to increased weight gain <span style="font-size: large;">so be careful!</span></span></span> </span></div>
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<span style="color: white; font-size: x-large;">Day 1</span> <span style="background-color: lime; color: white;">was pretty easy....I am on to day two with my cutie daughter Morgan, who is trying </span></div>
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<span style="background-color: lime; color: white;">it along with me. I have given her a little slack, and she can chew gum...hey, she is 13! We had a huge family party yesterday, complete with cheesecakes...and we did just fine. Lots of water before meals makes you feel more full.</span> </div>
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<span style="color: white; font-size: x-large;">Day 2</span><span style="color: lime;"> is well underway, and so far so good! We tried fresh fruit on our oatmeal, to make up for the brown sugar we usually have, to give it a little sweet taste, and Morgan had a little Agave on hers.</span></div>
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ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-28813680316781595412012-08-30T08:27:00.001-07:002012-08-30T08:44:34.683-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-AYwTIQKEmpN4fkVUx0BylpwrwIafindcFUqrOoj6y-23rGo3IprQpgiZ2bk7WxDaSX0AuHILDoihSroDcAiJoFw3e7rcJp8Mtw3aIfoJKj7dXjox-En3QGn_3n0uJmNSBW8fWhxvZdy/s1600/IMG_3192.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-AYwTIQKEmpN4fkVUx0BylpwrwIafindcFUqrOoj6y-23rGo3IprQpgiZ2bk7WxDaSX0AuHILDoihSroDcAiJoFw3e7rcJp8Mtw3aIfoJKj7dXjox-En3QGn_3n0uJmNSBW8fWhxvZdy/s320/IMG_3192.JPG" width="320" /></a></div>
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<span style="color: lime; font-family: Verdana, sans-serif; font-size: large;">My gorgeous daughter and I on our back to school hike of Mount Timpanogos, Utah, August 25, 2012. 11,750 ft. WOW! 11 hours, top to bottom...great way to start the year. Check this link below for some great local trails!</span><br />
<span style="color: lime; font-family: Verdana; font-size: large;"></span><br />
<a href="http://www.utah.com/saltlake/hiking.htm"><span style="font-size: large;">Great Salt Lake City Hikes</span></a></div>
ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-56073776328505720592012-08-30T08:03:00.001-07:002012-08-30T08:03:55.862-07:00Handy Dandy Healthy Snack Drawer!
Spent a little while yesterday organzing a fast healthy snack drawer! One box of snack bags and a measuring cup so you can get healthy portion sizes for things like whole wheat crackers and dried fruits & veggies. Unsweetend apple sauce, cheese sticks, Laughing Cow cheeses, Greek yogurts, hard boiled eggs. I put everything thing in the fridge drawer, even the crackers, just so it was all in one place. It was super
handy when everyone was making lunches and running out the door this morning!It is also going to keep you and your loved ones from grabbing those staff room donuts, and stopping at 7-11 to get a not so healthy breakfast...
Another tip! Make steel cut oatmeal the night before, (30 min cooking time, ugh!) and portion it into microwave safe bowls then just reheat in the morning.
ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-44286220196386008232011-10-04T08:54:00.000-07:002011-10-04T09:06:56.530-07:00A little obsessed.....<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5QZzqq4Y7uo0QRXbbzTkJLY2hGthrj1KWvoT1pYUZD_3KSfbSDoePHvmwgSLC5LHLQIoVjkJJt7_A7gOaWjYXIXINOLBrq9AohX5d1VY0v8Zsj5QzhdZrSFUXOlaxtoj2IVIn9s_TFQ7M/s1600/SAM_0258.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5QZzqq4Y7uo0QRXbbzTkJLY2hGthrj1KWvoT1pYUZD_3KSfbSDoePHvmwgSLC5LHLQIoVjkJJt7_A7gOaWjYXIXINOLBrq9AohX5d1VY0v8Zsj5QzhdZrSFUXOlaxtoj2IVIn9s_TFQ7M/s320/SAM_0258.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5659666714287042514" /></a><br /><a href="http://tipjunkie.com/" target="_blank"><img src="http://www.tipjunkie.com/images/TipMeTuesdayButton1.png" alt="Tip Junkie handmade projects" border="0"/></a> <strong>I LOVE HALLOWEEN! I made this darling 'BEWITCHED' banner yesterday...love it!</strong>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-28277129041236771342011-09-14T09:12:00.000-07:002011-09-14T09:37:40.347-07:00<div align="center"><strong>EVERY LITTLE BIT HELPS!</strong></div>So, we all understand that exercise is cumulative, correct? Do we understand what that means? ACSM (American College of Sports Medicine) guidelines suggest that <span style="color:#ffffff;">30 min each and every day</span> will give you sustained good health. However, if fat loss is your goal, then you need <span style="color:#ffffff;">40-60 min at least 5 times per week. </span><br /><br /><div align="center"><span style="font-size:130%;color:#ffffff;"><em>How the heck do I fit that kind of time in my busy life you wonder! </em></span></div><br /><div align="center">Well, you can...and this is how... break it up into smaller chunks. In fact <span style="color:#ffffff;">by exercising in </span></div><br /><div align="center"><span style="color:#ffffff;">2-20 min segments each day, you can actually burn more calories by increasing your Metabolism, or the rate at which your body burns calories.</span></div><br /><div align="center">Exercising increases your metabolic rate, during and after exercise Post Exercise Calorie Burn, (EPOC-excess-post exercise oxygen consumption.) Thus by exercising twice in one day, you will increase that EPOC and burn more calories!</div><br /><br /><div align="center">Here's some ideas besides going to a gym...not everyone has that $luxury right! </div><br /><div align="center"></div><span style="color:#ffffff;">10-15 min - quick walk to drop off kids at school, good for them too!</span><br /><span style="color:#ffffff;">15 min- brisk walk before breakfast</span><br /><span style="color:#ffffff;">15 min - walk to buy groceries then carry them home in a backpack</span><br /><span style="color:#ffffff;">10 min - up and down stairs</span><br /><span style="color:#ffffff;">15 min - dance around your living room, put on radio and shake it, (close those curtains!)</span><br /><span style="color:#ffffff;">20 min - swim at your local pool</span><br /><span style="color:#ffffff;">15 min - vigorous housework, put that elbow grease to work</span><br /><span style="color:#ffffff;">10 min - jog</span><br /><span style="color:#ffffff;">20 min - playing at the park, catch football, play frisbee, play on the equipment</span><br /><span style="color:#ffffff;">15-20 min - home exercise DVD or Wii game like Zumba</span><br /><span style="color:#ffffff;">20 min- bike ride to run your errands</span><br /><br /><br /><div align="center">NOW, please don't blow it by eating McDonalds afterwards! <span style="font-size:130%;color:#ffffff;">UGH!</span> Drink <strong><span style="color:#ffffff;">tons of water</span></strong>, at least <strong>60 oz,</strong> and then try and increase that each day. Lay off soda, and remember this.....</div><br /><div align="center"><strong>80%</strong> of your results is WHAT YOU EAT! only <strong>20%</strong> comes from exercise...</div><br /><div align="center"><span style="color:#ffffff;">...<span style="font-size:180%;">so be mindful of what goes in your boca!!! </span></span></div><br /><div align="center">Good health to you, Ruthann</div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-19706052243224517112011-09-13T13:58:00.000-07:002011-09-13T13:59:45.563-07:00<a href="http://www.toscareno.com/index.php?option=com_content&view=article&id=572&Itemid=108">http://www.toscareno.com/index.php?option=com_content&view=article&id=572&Itemid=108</a> <br /><br /><div align="center"><span style="font-family:lucida grande;"><span style="color:#ffffff;"><span style="font-family:verdana;">Tosca has put out her latest book, so what are you waiting for...GO GET IT! Here is the link to her website.</span> </span></span></div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-44522395836108332322011-09-13T13:49:00.000-07:002011-09-13T13:54:06.457-07:00<div align="center">Wow it has been a long time since I posted on my blog! Sorry! I spent the summer getting my son ready to go and serve an LDS Mission, he left last week. I have also spent almost the whole year trying to recover from what I thought was a permanent knee injury. </div><br /><div align="center"></div><br /><div align="center">I am thrilled to announce that I was able to recover, and strengthen my knee myself without any kind of medical intervention! WOOT! Today, I ran a 10 min mile and then continued on to run 2.2 miles running at a 10min mile pace every other min...sprint/walking...it was super rewarding! </div><br /><div align="center"></div><br /><div align="center">So, I guess my post today is don't give up. Even if you think you have reached the end of your training, and can't do anymore. Think positive! If you need help, get it! I asked so many people for advice, and took it. I wasn't willing to let this be the end. </div><br /><div align="center"></div><br /><div align="center">You can do this. </div><br /><div align="center">Ruthann :)</div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-75389208070286717502010-09-15T20:42:00.000-07:002010-09-15T20:46:31.715-07:00Everyone needs a little inspiration....<a href="http://eatcleandiet.com/community/success_stories.aspx">http://eatcleandiet.com/community/success_stories.aspx</a> Here is a link to my fav exercise hero, Tosca Reno, and her list of inspirational stories...SO AWESOME!!! It was super motivating to me, hope it is to you as well. Best!ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-81762344237018581822010-09-15T20:03:00.001-07:002010-09-15T20:10:08.618-07:00Try some new Cardio for Fall!Mix up the cardio! Keep those muscles in a constant state of confusion. Alot of us, well, maybe just me, are fair weather runners...I hate being outside in the cold. I have seen alot of movement indoors recently at the gym. So, now that you are inside more, try a new type of cardio. If you have been running all spring and summer, mix it up! Take a class, spin, or Zumba...shake it, baby!<br /><br />Cardio, is cardio, is cardio, is cardio...no one is better than another...so have fun, push yourself and your comfort zone and get your sweat on! Best health, Ruthannruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-68965805138114143372010-08-09T16:51:00.000-07:002010-08-09T16:52:32.585-07:00<a href="http://www.zonya.com/healthy_recipes.html">Scrumptious Swiss Oats and Fruit</a> Ok, so it won't let me link you right to the recipe, as it is a pdf file. So, this is the home page. Look in the middle under recipes and you will see this recipe.ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-44868845188954051242010-08-09T16:47:00.000-07:002010-08-09T16:49:16.246-07:00You all know I LOVE ZONYA! Don't know who she is? You must google Zonya's Health Bites and see if her PBS TV program guide comes up. For me, it is usually Saturday mornings.<br /><br />So, now that fall is coming, and that cold weather always leaves me wanting something cozy and warm in the mornings, her awesome <a href="http://http//www.zonya.com/pdf/recipes/swiss_oats.pdf">oatmeal recipe </a>was a must post for my followers! ENJOY!ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-8672278422096454562010-08-09T16:36:00.001-07:002010-08-09T16:43:10.420-07:00Been Gone TOO LONG!Sorry everyone....took a little break from my blog...life gets crazy, ya know?<br /><br /><br /><br />However....I am back! WAHOO!<br /><br /><br /><br />I am excited to start posting and spreading some great info and tips again.<br /><br /><br /><br />Can you all sense Fall in the air? I could totally tell today, just a little chill this morning. I am now gearing up for fall mode. LOVE IT!<br /><br /><br /><br />How did swimsuit season fair for everyone? If not so great, don't give up! Don't spend another winter hiding under enormous sweaters and sweats...let's start ramping up that metabolism and shed a few pounds before the Holidays. Check back for some great exercise tips and recipies.ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-26913178575894518292010-02-28T20:49:00.000-08:002010-02-28T21:15:11.363-08:00Ramp up your work out with Plyometrics!<span style="color:#ffffff;"><div align="center"><span style="color:#33ff33;">What is Plyometric training?</span></div><div align="center"><span style="color:#33ff33;"></span></div><div align="center"></span></div><span style="color:#33ff33;">Plyometric exercises are specialized high intensity training techniques used to develop strength and speed. These exercises enable the muscles to reach the maximum force in the shortest amount of time. These are usually explosive, high intensity muscular contractions, like jumping and hopping. Jumping from the floor to a box, 'Burpee's', explosive jumps in the ...etc. </span><div align="center"><span style="color:#33ff33;"></span></div><div align="center"><span style="color:#33ff33;">Adding a set of plyometrics to your routine once or twice a week will show incredible results in balance, increased speed and agility. It is always best to do these drills on some kind of cushioned floor or, grass.</span></div><div align="center"><span style="color:#33ff33;"></span></div><div align="center"><em><span style="color:#ffffff;">Here are a couple to try!</span></em></div><div align="center"><span style="font-size:180%;"></span></div><div align="center"><span style="font-size:180%;">Balance Drills</span></div><div align="center"><span style="color:#ffffff;">The Payoff: Improves balance; strengthens ankle, knee, and hip joints.</span></div><div align="left"><span style="font-size:180%;">1. Jump and Sticks</span> </div><div align="left">Jump from and land on the balls of both feet. Jump high, not far. Land with knees bent and hold two to three seconds before jumping again. Alternate jumping 10 yards forward and sideways.</div><div align="left"></div><div align="left"><span style="font-size:180%;">2. Two-Way Hops</span></div><div align="left">Start balanced on your right leg. Hop two to three feet forward onto your left leg. Hold for two seconds to regain balance. Stay facing forward and hop back to the start position onto your right leg. Now hop onto your left again, but move sideways, then back. That's one set. Do three more, then repeat the drill starting on your left leg. </div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-39993193026189249882009-10-22T14:00:00.000-07:002009-10-22T14:12:40.720-07:00Natural Muscle Magazine Article<div align="center"><span style="color:#ffffff;">I am so excited that my hero, Tosca Reno, was featured in the November issue of </span></div><div align="center"><span style="color:#ffffff;">Natural Muscle Magazine! </span></div><div align="center"><span style="color:#ffffff;"></span></div><div align="center"><span style="color:#ffffff;">There is a two page spread on her, you can<a href="http://www.myvirtualpaper.com/doc/total-health/naturalmusclenov09/2009102001/"> check it out here</a></span><span style="color:#660000;">....ENJOY! (Pages 56-57)</span></div><div align="center"><span style="color:#660000;"><em></em></span> </div><div align="center"><span style="color:#660000;"><em>*There is also a great pumpkin recipe on the next page over from her article...yummmmm!</em></span></div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0tag:blogger.com,1999:blog-7676029696946470828.post-8462910805337997662009-10-05T20:43:00.001-07:002009-10-05T20:51:35.837-07:00Two Thanksgivings!<div align="center"><span style="font-family:georgia;color:#330000;">How cool is this....I get 2 Thanksgivings each year. Since I am Canadian, I still celebrate my Thanksgiving. Then in November, as I am a resident of the USA, I celebrate again! Lucky me! </span></div><div align="center"><span style="font-family:georgia;color:#330000;">....or unlucky me? Twice I have to figure out how to do this without gaining unwanted pounds or offending excited relatives by not trying their festive culinary holiday delights.</span></div><div align="center"><span style="font-family:georgia;color:#330000;"></span> </div><div align="center"><span style="font-family:georgia;color:#330000;">Of course, my exercise hero, Tosca Reno, has once again done some awesome leg work for us! I am posting her amazing Clean Eating recipe for one of the holiday favorites, Sweet Potatoes. I will be making this at my house, try it at yours! Enjoy!</span></div><div align="center"><span style="color:#330000;"></span> </div><a href="http://blaster.capris.net/Redirect.aspx?elid=15206021&h=d719b69d030981016c00aedd185b2834&mleid=4253717&langid=1&lid=22008" target="_blank"></a><div align="left"><br /><span style="color:#ffffff;"><strong>Lemon and Cinnamon Sweet Potatoes</strong><br /></span><span style="font-size:78%;"><span style="color:#ffffff;"><strong>Ingredients:<br /></strong>3 good-sized sweet potatoes, scrubbed and trimmed of fibers<br />1 1/2 cups / 360 ml apple juice<br />1/3 cup / 80 ml agave nectar<br />1 tsp / 5 ml ground nutmeg<br />1 tsp / 5 ml ground cinnamon<br />1 tsp / 5 ml freshly grated lemon zest<br />1/2 tsp / 2.5 ml sea salt<br />3 Tbsp / 45 ml best-quality olive oil<br />Juice of one half lemon<br /></span></span></div><div align="left"><span style="font-size:85%;color:#ffffff;"><strong>Preparation: </strong></span></div><div align="left"><span style="font-size:85%;color:#ffffff;">1. Preheat oven to 375°F / 190°C. </span></div><div align="left"><span style="font-size:85%;color:#ffffff;">2. Prepare a large baking dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil. 3. Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven. </span></div><div align="left"><span style="font-size:85%;color:#ffffff;">4. Drain sweet potatoes and set aside to cool. Peel if desired. Cut into rounds 1/4-inch thick and lay them in the baking dish. Don’t overlap the pieces of potato.</span></div><div align="left"><span style="font-size:85%;color:#ffffff;">5. In a heavy saucepan place apple juice, agave nectar, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. Add olive oil and lemon juice. Stir well. The liquid should now be syrup. If not thick enough, simmer a little longer. Pour the warm syrup over the sweet potatoes. </span></div><div align="left"><span style="font-size:85%;color:#ffffff;">6. Place the baking dish in the oven and bake the sweet potatoes for 20 minutes or until hot and fragrant. </span></div><div align="left"><span style="font-size:85%;color:#ffffff;">7. Serve hot. </span></div><div align="left"><span style="color:#ffffff;"></span> </div><div align="left"><span style="color:#ffffff;"><strong>Nutritional Value for a 5-Slice Serving of Sweet Potatoes</strong>: Calories: 148 Calories from Fat: 60 Total Fat: 7 g Saturated Fat: 0 g Total Carbs: 33 g Fibers: 2 g Protein: 1 g Sodium: 233 mg Cholesterol: 0 mg</span></div>ruthiedarrinhttp://www.blogger.com/profile/10785688687004646650noreply@blogger.com0