Dr. V's Blog
Today I want to talk about one of my favorite things... FRUIT!
- Fruit is "Nature's fast food!" It often comes in it's own little package and is easy to grab and take with you no matter how busy you are! One of my favorite breakfasts is eggs with salsa and a big bowl of fruit - or if I don't have time to chop fruit, I'll grab an apple, a couple of clementines, or a handful of grapes and take them with me in the car.
- Curbs that "sweet tooth - " Crazing something sweet? Grab a Gala Apple or banana, slice it up and sprinkle some cinnamon or coconut on top, spread some peanut or almond butter on it, or just eat it just like it came off the tree!
- Detoxifies your body - fruit is filled with vitamins and water. It helps detoxify the cells of your body and helps you stay hydrated - although you should still strive to drink your 8 glasses of water a day!
- It wakes up your digestive system - fruit is packed with fiber and can help "clean out" your colon promoting regular bowel movements.
Next time you're at the grocery store, grab some of "Nature's Fast Foods." You (and your body) will be glad you did!
Dr. V's progress: staying (mostly) good on my nutrition - we went camping this weekend so I did eat some "bad" things like chips and, of course, marshmallows. :) Switched to working out doubles... so far so good, but I'm being really cautious and making sure to warm up and stretch and get adjusted so that I don't have any injuries! Until next time!!
I've struggled with my diet for a long time. During grad school we had to spend 8 months dissecting a human in cadaver lab which led to me being vegan for about 4 years. Recently I found out I have a sensitivity to gluten which made it really difficult to manage my diet, so I have reluctantly started consuming meat again. Through the last 5-6 years, I've developed a lot of opinions about food and different diets and it's led me to the "Paleo" or "Caveman" diet. Basically the Paleo diet is consuming things cooked and uncooked only as they're found in nature - so no processed foods essentially. Only organic meats (which helps when you have a husband that hunts), fruits, vegetables, nuts, and seeds. I strive to stick with that list.
Challenge: Try and go a whole day without eating anything that came out of a package... we can make an exception for meat because it's comes in a package at the store but as long as it's fresh and not microwavable, it'll pass the challenge! Eat fresh fruit, vegetables (cooked or raw), nuts, seeds and see how easy it is to "Go Paleo." Another way to think about it - and you might have seen this on my Facebook page - is don't eat anything that didn't exist 100 years ago. If it didn't exist 100 years ago, chances are, it's not good for you!
I'm doing quite well with my fitness goals. I've been working out doing the Insanity program once a day and sticking with my diet. I replaced candy bars (I have a weakness for chocolate) with Kind bars - a paleo, gluten free bar made of nuts, seeds, fruit, honey, dark chocolate, etc - depending on the type you buy. As I get farther into the Insanity program, I'm having to increase my calorie intake because just like the saying "it takes money to make money," it also "takes calories to burn calories." <--- hmmm... sounds like my next blog topic...
Diet - 80% of your success comes from your diet!!!
Let's say you are building a race car.
You are meticulously selecting each part from the transmission to the spark plugs to the break pads... everything is built to suit - this is YOUR CAR! So are you gonna put gas in it that's been sitting in an open gas can in a field out by the barn for two years? HECK NO!! You are going to put brand new premium unleaded gasoline from the best gas station in town no matter what the cost because you have put your blood, sweat, and tears into this vehicle and want it to be it's best it can be, right?!!?
So why do we not apply the same principles to our bodies? We don't eat food anymore... we eat edible food-like substances packaged cheap and marketed for human consumption. If you put that dirty gasoline in your race care, I don't care what kind of parts you have under that hood, it is NOT going to run well!!
So please, think about diet as your number one priority with your health. If you are working out every day, fantastic! But if you are eating Cheetos and beer in front of the TV later, all the walking/jogging/weight lifting in the world is not going to help you reach your goals and it's going to set you for disease and dysfunction in the future because you are still pumping dirty gasoline through your engine.
So eat "Clean."
What do I mean?
- fresh, organic meats
- fresh or frozen (not canned) vegetables
- fresh or frozen (not canned) fruits
- WATER!!! LOTS OF WATER!!!
Dr. V's Fitnesss Log for today: Keeping a log is a great way to stay on track!
Breakfast: 2 eggs with Salsa
Lunch: Smoothie: 1/2 spinach, 1/2 fruit (frozen mixed berries, apple, nectarine)
Dinner: Deer sausage, almonds
Snacks (between meals): Lara Bar (dates, coconut, almonds, vanilla), Milky Way Dark Chocolate (YES! I did it AGAIN!!), 2 Deviled eggs
Workout: NONE! My lower legs were so sore by last night I could barely walk! I'll do an extra workout today!
Water: 2 large Dickie's cups worth plus 2 16oz bottles.
Dr. V's Fitness
So yesterday I decided that since it was Monday AND it was the 1st of the month, that it was the perfect "day one" to start a new fitness challenge for myself! And what better way to make sure I STICK WITH IT than to blog about it where all of my patients can see and call me out if I slack off! After all, doctors SHOULD be an inspiration to their patients in health and wellness... although I do know a LOT of docs that do not practice what they preach including myself sometimes... so I will be switching gears with the blog for a while focusing on diet and exercise.
Favorite Product: MyFitnessPal
Anyone use MyFitnessPal?
Here's a screenshot of my log from yesterday.
You can get this app on the iPhone, iPad, computer, and Android
If you are one of my patients, and want to connect on the app, send me an email and we can cheer each other on! Favorite Recipe: Cauliflower (bread-less) Pizza (from my previous blog)
Yesterday I did pretty decent on my diet (other than the spontaneous candy bar incident!!)
LESSON: ALWAYS HAVE HEALTHY SNACKS AVAILABLE!!
My morning workout consisted of Insanity: Plyometric Cardio Circuit
I had a crazy moment and considered doing a second workout, but then I woke up...
Tomorrow's topic: Diet - 80% of your success comes from your diet!!!
They are pricey, but oh so worth it!
This blender could blend concrete if you we're so inclined to see what a concrete smoothie tasted like...
See recipe section below for a smoothie recipe in the Vitamix
No-Brainer cooking spray
I cringed yesterday as I sprayed cooking spray on a pan before I cooked my family's dinner on it. Reading some of the ingredients:
Dimethyl silicone (anti-foaming agent)
"Propellant" (doesn't list the actual name)
"What kind of poison am I giving my family?" I wondered.
I've made my own shampoo, hair spray, detangler, toothpaste, face cream, so why couldn't I make my own cooking spray?
How to make your own cooking spray
I came across a blogger with similar questions and a ridiculously simple solution.
1 part olive oil, 5 parts water, in a spray bottle. Simple. As. Pie.
Choco- Banana Spinach Smoothie
I'm a chocoholic so my favorite recipes often involve chocolate.
In a high powered blender such as the Vitamix or HealthMaster
Makes enough to share... Or not...
Two large ripe bananas, peeled
2 tablespoons of cocoa powder
1 tablespoon agave/honey/small handful of dates/sweetener of choice
Two large handfuls of raw Spinach (yes, spinach)
1.5 cup of coconut/almond/soy/dairy/other milk of choice (add more or less depending on texture preferences)
BLEND BLEND BLEND!!! Yum!!!
Picture of the Week
Today is the first day of Spring!