Jump-starting Your Fitness Routine

Have you made one of your goals to be more active this year but are having a hard time figuring out where to begin?

Today I am going to share with you a few ideas on how to get into the fitness world. Luckily, there are so many diverse options for people of all ages. The beauty of exercise is that if you don’t like one form of exercise (example: running), then you can choose a different type of exercise that you may love (example: dancing). Consistency is key! Find something you love and stick to it.

Ideas on Jump-starting Your Fitness Routine

  1. Join a Gym

This may seem too simplistic, but it is oftentimes an easy way to spark the fitness journey. Gyms have tons of equipment for both cardio and strength training as well as areas for stretching and body weight exercises. Most gyms also have personal trainers available for an additional fee that can create a workout plan specifically for you.

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     2. Group Fitness Classes

With a gym membership, there are usually a variety of group fitness classes available: Zumba, Dance Fitness, Spin, Yoga, Pilates, Silver Sneakers, HIIT, Weight lifting…the options are endless. These types of classes are a great gateway to fitness–I am speaking from personal experience. When I was 14, I joined a Zumba class and HATED it…after going a few times, I decided it was a fun way to exercise–and now I’ve been instructing for the past 7.5 years. Now I enjoy various forms of exercise outside of group fitness classes.

Dance Fitness
Group fitness dance class back in my Underground Fitness days–it was so much fun! (P.S. I am the one in orange on stage) 🙂

    3. At Home Workouts

Let’s say you aren’t into the gym scene–I get it…monthly membership fees plus an initial sign up free can get costly…you can get great workouts in the beauty of your own home! Using either body weight or dumbbell free weights, you can still stay active. Stay tuned for various videos (next month) showing my favorite at home workout exercises to help tone muscles as well as strengthen that heart.

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Photo-bombed by Banzo Bean the cat.

   4.  Pinterest Workouts

This is my FAVORITE tool for finding new workout routines. Tons of people pin their fitness websites and there are so many types of workouts to choose from: body weight, dumbbells, kettle bells, at home, at the gym–I have a notebook full of Pinterest workouts to help me when I don’t know what to do for my workout.

    5. Livestream Classes

This is another exercise form you can utilize in the privacy of your own home. This works for some people–I am a Dance2Fit livestream member paying only $20 a month for unlimited Dance2Fit classes with Jessica James. They are so much fun, full of energy, and a total body workout. This isn’t like any other type of dance class–it combines HIIT techniques with toning and cardio to hip hop music. It’s an easy way for me to  sweat and burn calories whenever I want to! No traveling needed.

Dance2Fit
I am a Dance2Fit livestream member (see link above)–$20 a month, unlimited Dance2Fit classes WHENEVER I want! And I promise you will sweat!

   6. Online Fitness Challenges

These are so much fun! I did one last fall called Fall Fit with Sarah and Jessica, and it was a 6 week program with 4 workouts per week ranging from 30 minutes to 1 hour with suggested cardio and abs. There were 2 versions: at home and gym workout–I bought the at home workout that was 100% no equipment needed using only body weight. It was affordable, doable for all fitness levels, and it helped me get stronger. There are so many online fitness challenges that are promoted, and it is another great tool to utilize in jump starting your fitness routines.

   7.  Workout Partner

This is one of the best ways to work out because you have an accountability partner-someone to encourage you to workout when you don’t feel like it…someone to go through the whole process with you…someone who feels the same struggles physically that you may be experiencing. It also helps fight the boredom when you go walking/running or weight lifting, and can make group fitness classes more fun when you’ve got a buddy with you.

Half Marathon Buddy
My pal Kristy and I trained together for 12 weeks for the Loma Linda Holiday Half Marathon a few years ago. Without her, I wouldn’t have made it!

   8. Staying Active in General

We are human, life gets in the way and we may not make it to the gym or have the time to do an at home workout…or your power may go out and you don’t have TV/internet to complete your online fitness challenge (speaking from experience!)…that is okay! My biggest advice is to stay active all week long. It doesn’t have to be an organized workout plan every.single.day. It can be as simple as going for a walk with your dog, a light bike ride with your spouse, or even chasing your kids in the front yard. The main idea is that you move your body a little bit every day–not just for your workout “gainz” but also for your mental health and overall well-being.

BobKat Walk
Staying active doesn’t have to mean going to the gym–my husband and I stayed active this past Christmas by going for a light walk at our local park.

 

Now, it’s your turn to decide what you wanna try first! Try one of these suggestions and see how it goes for you. Every body is different, and we all like different things. I LOVE dancing, so naturally dance fitness style classes are my jam. Pick something and stick with it most days of the week–and every now and then pick something different to spice up your workout routine to not get stuck in a rut.

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter
Instagram: @betterwithkatdetter_rd
Pinterest: Live Better with Kat Detter

 

 

 

 

 

 

 

Ditch the Resolutions

Okay, I know what you’re thinking…so hear me out…

It’s a new year, you wanna make a new you! You write down your New Year’s resolutions in an old notebook you have lying around your house and suddenly, you’re super motivated for the upcoming year.

“I’m gonna work out every day.  I’m going to eat healthy. I’m going to stop eating sugar. I’m going to save money. I’m going to socialize more…”

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I get it. I’ve been there. And I’ve been there mid February when all those resolutions go down the toilet…

So many of us get super pumped and motivated initially, but then get kind of overwhelmed after changing so much at one time that we quit doing all of the resolutions altogether.

Take it from a dance/group fitness instructor…classes are hoppin’ in January…then they slow down in February…and it seems like nobody comes back until it’s bathing suit season. We all do it! We all make these “plans” for the new year and then forget about them when things get tough…

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Here’s a little tough love for ya…don’t make resolutions! Making so many resolutions set us up for failure because we need to be realistic with changes to be made.

Here is a scenario. You are sedentary but decide for your New Year’s resolution you will workout at 5:30am before you go to work everyday. That is quite an ambitious goal! A few things may happen: 1) you go too hard in the gym, hurt yourself, and decide the gym isn’t for you and 2) you are so tired from your early workout that you have brain fog at work. Making frequent, small changes is often a better solution because you can build on the improvement you made once you accomplish it.

For instance, instead of going hard at the gym 5 days in a row after being sedentary for the past year, build your tolerance up. I would never recommend a sedentary individual to go run 5 miles on their first day. Work your way up to the fitness level you want to be.

Instead of making a bunch of resolutions for 2019, I challenge you to start right now! Make a specific goal for yourself and write it down somewhere you can see it daily. Below is a format you can use to truly see your change.

Use the S.M.A.R.T. Guide: Specific, Measurable, Attainable, Realistic, Timeline.

Specific: What is it that you want to achieve from this “resolution” or better yet, change? Example: I want to exercise more.

Measurable: How much of this change do you want to see? Example: I want to exercise 3 days a week.

Attainable: How can you make this change happen? What do you need to do to make this change happen? Example: I need to meet with a personal trainer to help me get in the groove of working out 3 days per week.

Realistic: Is this goal achievable? Can you dedicate 3 days per week to going to the gym? Is this plan realistic for you. If it is not, look back and see what variation of the plan may be realistic for you.

Timeline: When do you want to achieve your goal? Example: I want to exercise 3 days a week within the next month.

 

I had a college professor tell me that is takes 21 days to start a habit…so don’t give up on it too soon! Your goal can become a habit if you stick with it long enough.

 

Tips for goal setting:

  1. Write your goal down in a journal specifically for your goals. Journal about your journey with that particular goal, and when the goal is met, use that same journal to log the rest of your goals.
  2. Be positive! Ain’t nobody got time for negativity. I think it is healthy to acknowledge our failures, but do it in a positive light. “I only made it to the gym twice this week, but I will do better next week.”
  3. Track your progress using a calendar, day planner, or dry-erase board so you won’t only be the change but you’ll also see the change.
  4. Plan an achievement-reward. This will give you incentive to keep working toward your goal! It could be a shopping spree, nice dinner date with your significant other, a vacation, or even just a day devoted just to you!

 

Ultimately, we should be setting goals as they arise instead of making a bunch of “resolutions” at once that are unrealistic and most of the time fail. Instead of setting ourselves up for failure, let’s set goals using the S.M.A.R.T. technique.

Challenge for the week: Grab a journal and write down one S.M.A.R.T. goal to implement before the new year…that way your new “habit” will already be in place!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Pinterest: Live Better with Kat Detter

 

 

 

How Much Protein Do You Really Need?

We’ve all heard it…”eat more protein if you’re working out”…

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But what does that really mean?  For the average individual who starts walking for an hour after work–do they really need to bulk up the protein?

For the person who wants to lose weight the “easy” way and not exercise, does higher protein diet benefit their goal?

So many questions, so many opinions…today I am going to share some research with you and my own opinion based on evidenced-based literature.

 

**Disclaimer: I am going into detail of what protein is and how much our bodies need for various different activity levels…HOWEVER I do not typically promote macro/calorie counting for the average individual BECAUSE I believe in mindful eating, balance, and not obsessing over food…if you listen to your body and eat a well rounded, balanced diet, you should be eating adequate amounts of protein, carbs, and fat.**

 

First off, what is protein?

Well, in short, protein is made up of amino acids that build muscle, support metabolism, carry out cellular communication, heal wounds and repair cellular damage–just to name a few. Amino acids help our nails, hair, and skin look and feel healthy. So–it sounds like protein is a very important macronutrient–and it IS! We need protein.

There are 20 amino acids–9 of which are essential, meaning our bodies do not make them. This means we have to get those 9 essential amino acids from the food we eat. Foods like lean poultry, fish, beef, eggs, dairy and plant based proteins like legumes and grains. Animal and soy protein contain all 9 essential amino acids while other plant based proteins like beans, rice and corn are missing a couple amino acids. However, legumes and grains compliment one another making them a “complete” protein…so eating plant based protein is just as beneficial as animal proteins–maybe even a smidge better because they contain fiber. (you know me and fiber…build that healthy colon!)

 

Alright,  now we know what protein is and what it does for us…so how much do we need?

That question is such a debatable one…considering fitness industries promote all kinds of supplements…”Eat protein and have big muscles”…

And sadly, some people believe that…”If I eat over 100 grams of protein a day, then I will build muscle”…

Negative. The only way to build muscle is to work out. It is that simple. You cannot expect to eat more than the recommended amounts of protein and gain muscle mass. Your body does not work that way. You HAVE to put effort in the gym (or home workouts) to build lean muscle. Protein does, however play an important role in rebuilding the muscle fibers being “torn” during your workout. You cannot have one without the other.

 

Protein Recommendations

As far as recommendations of protein, the average adult needs 0.8 grams of protein per kilogram. Through my research, it amazes me how many fitness industry websites recommend 0.8 grams per pound of body weight…can you imagine?

Note: 1 kilogram is equivalent to 2.2 pounds. 

I’m roughly 155 lbs…155 lbs. x 0.8 grams=124 grams protein, meaning I need to consume 124 grams of protein as a sedentary individual…(if I followed the 0.8 grams per pound of body weight recommendation).

Following the 0.8 grams of protein per kilogram recommendation, I would need 56 grams of protein (155 lbs. / 2.2 lbs. = 70.4 kg; 70.4 kg x 0.8 grams = ~56 grams protein). Do you see the difference? That is nearly half of what you’d be getting following the “per pound” calculation…It is so important to calculate our needs using our weight in kilograms versus pounds.

However, I am not sedentary. I workout 6 days of the week doing various cardio and resistance training exercises…the recommendation for active individuals is 1.2-1.8 grams of protein per kilogram…again, some parts of the fitness industry promote 1.2-1.8 grams per pound…

So, if I were to eat 1.2-1.8 grams per pound I would be consuming 186-279 grams of protein DAILY. What does that look like? Typically, 1 ounce of meat, dairy, eggs and plant based protein contain about 7 grams of protein (the figure below will give a more accurate representation of the grams of protein in high protein foods). You would ultimately have to consume 26-40 servings of protein each day. Holy cow! That is 1116 calories in protein alone…keep in mind that all food contains a combination of the macros (protein, fat, and carbs) all of which contain different calorie components.

protein needs
picture found at https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

 

What happens when you consume too much protein?

A dissertation research article by Jake Fenwich in the UK showed that the average non-athlete male who works out regularly consumes 2.48 grams of protein per kilogram per day…that is still above recommendations for active individuals(1.2-1.8 g/kg). [2] We live in a very protein-heavy nation, but if we do not utilize that extra protein by building lean muscle, then that extra protein can do a couple of things…

  1. Store extra protein as fat

  2. Excrete excess amino acids in urine (wasteful)

  3. Long term= weight gain (especially if your overall calorie intake increases because you are increasing protein)

So in short, yes you need extra protein if you are vigorously working out and “tearing” your muscles (1.2-1.8 g/kg)…but for the average sedentary individual, stick to the 0.8 grams of protein/kilogram.

 

What about weight loss? Can’t eating more protein help you lose weight?

The idea behind this thought is that protein promotes satiety–feeling full after a meal…so you would not need to eat as much altogether because you would be “full” from the high protein diet.

Which is more satisfying:

  1. Having 2 scrambled eggs with 1/2 cup of cooked grits for breakfast

OR

2. Having 1/2 cup of cooked grits with a slice of toast and jelly for breakfast

I think we can all agree that we would be more satisfied for a longer period of time when eating the eggs with the grits versus toast with grits. This is because eggs are rich in protein, which will keep us full for a longer period of time. Also, the protein in the eggs will cause our blood sugars to increase gradually instead of abruptly by just consuming carbs alone.

A meta-analysis study by Ernaehrungs Umschau International titled “Protein Paradox” suggested that high protein diets do show minor beneficial results in overweight individuals short term.[1] This would not be something you’d want to do long term–goes back to my point of excess protein leading to fat storage, amino acid waste in urine, and overall weight gain.

My Advice

Really think about what category you fit into…

Are you a mostly sedentary individual who does not get a lot of movement? You still need protein…but not as much as those who are gaining muscle mass. Stick with the 0.8 grams protein/kilogram recommendation.

Are you a lightly active individual who enjoys going on walks in the evenings or participates in light aerobic activity a couple times a week? I would still stick with the 0.8 grams protein/kilogram recommendation because our bodies are meant to be slightly active and that amount of protein would be sufficient.

Are you an avid exerciser partaking in weight lifting, sports training, regular running, frequent intense biking, or any other vigorous sport/exercise/work most days of the week? You would want to follow the 1.2-1.8 grams/kilogram recommendation because your body is wearing and tearing your muscles and they need to be rebuilt…sufficient extra protein will help rebuild those muscles and make them stronger…just be sure to not exceed your needs regularly as it could lead to unwanted weight gain.

 

Hopefully you have a better understanding on what protein is and what is does for our body, and ultimately what happens when we exceed our daily limits.  Challenge for the week (and hopefully adapted into your lifestyle): calculate your protein needs and see if your consuming the recommended allowance for your particular activity level.

 

Until Next Time,

Happy Chewing,
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

 

 

 

 

References:
  1. Ernaehrungs-umschau.de. (2018). [online] Available at: https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2018/02_18/EU02_2018_Special_englisch.pdf [Accessed 29 Oct. 2018].
  2. Fenwick, J. (2018). An investigation into the dietary practices, beliefs and knowledge of protein in resistance training male gym goers between 18-45 years of age.. [online] Repository.cardiffmet.ac.uk. Available at: https://repository.cardiffmet.ac.uk/handle/10369/9945 [Accessed 29 Oct. 2018].
Picture References:
  1. https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

Fun, Family-Friendly Fall Activities

By this point, many of you are hopefully enjoying the fall air and colorful leaves…but fall is a GREAT season to set some family traditions.

After all, strong relationships are a vital part in well-rounded wellness, so get your family involved in some fall festivities!

 

1. Take a Hike

Regardless of what area you live in the US, fall generally means cooler temps…I am just lucky enough to live in an area that experiences BEAUTIFUL leaf color changes. Being about an hour from the Blue Ridge Parkway in the mountains of NC, I make frequent visits to Boone, NC during the fall months.

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While I hike, I get to enjoy the seasonal changes as well as get some nice, relaxing exercise in with my loved ones. Last year, my friends made a trip to NC for my wedding, so I took them to Rough Ridge on the Parkway to experience the beauty of changing leaves…they had never seen anything like it! During this time, we were able to spend quality time together and soak up nature’s beauty.

Not up for a drive to the mountains? Visit your local park or go for a neighborhood walk for a nice after-dinner activity. Enjoy the cool weather while it lasts!

2. Take a Bike Ride

Yes, you can bike all year round…but I had something specific in mind…

The Virginia Creeper Trail! If you aren’t on the East Coast, you’ve probably never heard of it, but it is a 35-mile multi-purpose rail trail that stretches from Abingdon, VA all the way to Mount Rogers National Recreation Area in the Southwestern part of Virginia.

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I have been here several times, all in the fall…while it would be pretty any time of the year, in the fall you can enjoy the pretty colors and cool air.

Not near the Creeper Trail? No worries! Hit up your local green-way and enjoy a nice stroll outdoors.

3. Visit a Corn Maze

What fun would this be! To be honest, I have never done this but always wanted to! A corn maze seems like a fun way to get your family outdoors and enjoy the season.

Not only would it be enjoyable for the group, but it would also be a great team building experience. In order to make it through the maze, you would need strong communication skills with each other.

 

photo of corn field
Photo by Peter Fazekas on Pexels.com

 

4. Build a Bonfire

Ah, the smell of the great outdoors and feeling the warmth of a nice bonfire…that is the definition of fall! The temperatures are cooler, nights are clearer, and far less humid (in the South).

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Photo by rasik on Pexels.com

It is also super fun to cook over the fire…you could do the standard hot dogs-s’mores feast (which I am totally pro…in fact we are doing that this weekend!), or you could get a little creative! I have wrapped washed, sweet potatoes in aluminum foil and let sit in the coals for an hour or so, allow to cool, and enjoy! There is something about food being cooked in the coals of a bonfire that makes it taste so good! You could do the same method for apples, white potatoes, or any other root vegetable.

5. Carve Pumpkins

This is something I look forward to every year! If you are feeling even more adventurous, take your family to a local pumpkin patch. A few years ago, my friends in California and I went to a pumpkin patch in Oak Glen–a gorgeous mountainous land that made me feel like I was at home only I was still in SoCal.

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Luckily, nowadays there are carving stencil kits available so your pumpkin comes out looking flawless. Though we do not have kids, my husband and I still enjoy carving pumpkins together as adults…quality time!

Don’t know what to do with the pumpkin seeds? Rinse them off to get all of the pumpkin pulp off and sprinkle with your favorite seasonings and bake at 300 degrees for 45 minutes or until golden.

6. Visit a Local Apple Orchard

Nothing screams fall like an apple orchard! It’s even better when it’s a “pick-your-own” apple orchard. It is a fun way to get your family active and set good examples of eating fresh, whole foods. There are several pick-your-own orchards in the North Carolina mountains that have a lot of kid-friendly activities, as well.

When I was a little girl, we lived across from an Apple Orchard–and we still do…it’s just a wedding venue now instead of a pick your own apple orchard…(click here to read about “Memories at Hill Top Orchard Venue”…)

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Photo by Kaboompics .com on Pexels.com

Anyway, I can remember my dad taking us up to the orchard in his tractor to pick apples. There is something about picking an apple straight off the tree, wiping it off on your shirt, and taking a bite…that is the BEST way to eat a raw apple in my opinion.

Of course you can enjoy your apples raw, but fall is also a great time to make homemade applesauce while apples are in season. Cook the apples with cinnamon and honey, and if you’re feeling spunky, can some for the upcoming year.

 

There are tons of things you can enjoy in the fall, but these are some great ideas to get outdoors and enjoy the season with your family. My challenge for you: Pick at least one of these six ideas to spend time with your family…I promise you will make unforgettable memories! As always, fall is a time for being thankful for what you have. While we should always be grateful, spend a little extra time over the next few months to count your blessings.

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on Social Media!

Facebook: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

 

Seek Adventure

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Badlands National Park, South Dakota (2015)

One important part of well-rounded wellness is the sense of adventure.  Many people have different ideas of adventure…for example…

My husband’s idea of adventure is going to Carolina Adventure World for a weekend with his buddies to ride dirt bikes 24/7 for 2 days straight. He gets the thrill of excitement and it makes him happy.

For me, my idea of adventure is being out in the wilderness surrounded by trees, pine cones, and a nice breeze. I spent a lot of summers going on outdoor excursions as a child, and I still enjoy them to this day.

 

 

I want you to think about your favorite adventure spot…imagine what you would be doing there right now…

And I will tell you mine…

When I think of adventure and true bliss, I think of the time my parents and I visited Mount Rainier in Washington state in September 2015. The first day we arrived, I was not too impressed…it was rainy and gloomy, we had no cell reception, and I missed my boyfriend…

 

The next day, I woke up to a cold breeze and ready to see what this place was all about.

As I hiked up the mountain, I was surrounded by a mystical land that looked like it came straight out of a fairy tale book. To make the experience even more magical, it began snowing…it felt like Christmas in September! Soon, the enchanted forest became covered in the fluffy snow making our hike unbelievably beautiful.

 

Though on our hike we did not get to see the panoramic views due to the clouds, snow, and wind, we still had an amazing adventure–and one that I consider my favorite.

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Do you ever find yourself overwhelmed with stress? As humans, we tend to stress about all sorts of things–relationships, school, work, health…but stress can shed years off your life. My mom used to tell me to “go to my happy place” when I am feeling down or overwhelmed…it is a tactic I have implemented in my life that I truly believe improves my well-being.

Mount Rainier is an adventure that I experienced and is now my “happy place” that I visit often. I encourage you to think of your happy place and visit it when it seems like things just aren’t going your way…it happens. We can stay organized and make plans for things, but sometimes things just don’t pan out the way you want them to. When this happens, go to your happy place.  Counting your blessings can help with stress and depression too.

Seek adventure in your life so you can re-visit them when times get tough.

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

 

M.O.V.E.

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Do you set fitness goals for the week and then feel really good about yourself when you complete them? Or feel even better when you exceed your goals? I think that is pretty typical for most people, and rightfully so because it helps you feel accomplished.

On the flipside, have you ever set those weekly fitness goals and then did not meet them? How did that make you feel?

I used to really beat myself up if I didn’t make my ‘fitness goal’ for the week…I am an active individual, but for some reason my brain tells me that I am not “fit” enough if I do not complete that goal. But you know what? It does not matter…

It doesn’t matter if you meet your specific goal of the week as long as you are finding joyful movement to make your body feel good and listening to your body. What do I mean by that? You are active  and are doing types of exercises you enjoy. If you make yourself run because you think it will make you more fit, then you are doing it for the wrong reason…you should do something you love so you are more likely to continue exercising in the future.

Also, you should feel good after a workout. Now, I am not saying you shouldn’t push yourself and sweat…we all need a little nudge to build strength. However, if you don’t feel happy and positive after a workout or you are in pain, you are not getting the most mental benefits out of your workout.

Below is a chart found on the American Heart Association website that outlines how much movement we should be getting at different intensities per day and week. This week, I challenge you to pick an intensity or combination of recommendations and make that your goal . Then, if you meet or exceed that goal, you know you have met the requirements for healthy cardiovascular health.

Figure found on the American Heart Association website found at http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/American-Heart-Association-Recommendations-for-Physical-Activity-Infographic_UCM_450754_SubHomePage.jsp

Keep in mind that these are the recommendations for good cardiovascular health.  It is recommended that you work on strength training at least 2 days a week. Building muscle won’t make you bulky (unless that is your goal), but it will help with posture, metabolic rate, and activities of daily living–just to name a few benefits.

Regardless if you like running, swimming, dancing, or biking, do what you love and what you can be consistent with. For me, I LOVE running but have been struggling motivating myself to do that as of late…instead, I have been doing livestream Dance2Fit classes with Jessica Bass (interested? check out this link and try the free 7 day trial).

It is a fun way for me to get my heart rate up, burn calories, and MOVE. It also breaks up my normal workout routine, which is nice.

What type of workout will you try this week to break up your usual routine? Let me know!

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD,LDN

My Tri-Experience

Heart racing. Legs shaking. Muscles pumping. Sweat beading.

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Those are all attributes of a race, my friends. I have completed numerous 5k’s, 8k’s and 2 half marathons…the next race on my list was a triathlon. I wanted to do one for years, but I just recently got a road bike and was able to fulfill my dream.

Initially, I had no idea where to start! I read countless blogs on tri-tips and training programs. I looked on Pinterest for a clear cut training plan, and finally I created one that worked well for me.

I chose to do a sprint triathlon for my first one consisting of a 400 yard swim, 16 mile bike ride, and 3.1 mile run. I remember thinking, “Oh, I got this! The only thing I really need to train is the biking”…boy was I wrong!

After my first bike ride of a lonely 5 miles, I realized that biking is a lot harder than I thought it would be—but it was also really fun! I made my way up to 10 miles before I realized I needed to practice the bike-run transition. I trained for about 1 ½ months before the triathlon.

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On race day, my husband drove my cousin and me to the race site. We were extremely surprised when we arrived and saw tons of people with fancy triathlon bikes, tri suits, and sporting gear…and there we were…in our quick dry shorts and sports bras. I was intimidated.

Leading up to the race, I gazed over the different transition sites, as this was my biggest concern. After that, I got in the lake and started swimming to warm up. To my surprise, the water was very warm! That made it easier.

Fast forward 30 minutes, and it was time for takeoff. All the ladies 40 and under got in the lake ready for the gun shot to begin. That feeling was like nothing I’ve ever felt before…anxious, excited, and terrified all at the same time! What if I kick someone? Or worse, what if someone kicks me and knocks my teeth out!? I would not be able to complete the triathlon.

Once I began swimming, I felt confident that we would all stay safe-ish and complete…except the swim was way more difficult than I thought! I have always been a strong swimmer, but I started out too fast and before I made it to the first buoy, my heart was beating out of my chest. I had to tell myself to slow down. Swimming in a lake is completely different than a pool…for one, the water is green not clear…so you really are not sure what is around you. Second, there are multiple bodies passing you and though no one got hit, I was still very alert. Lastly, they had us swimming against the current…I definitely didn’t practice that!

Getting out of the lake and onto land was sketchy, as my legs felt like complete jello! I thought “How in the world am I gonna make it?” alas, I did…I made it to the bike, threw my shoes on and hit the road. I got this…

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I don’t got this! Though I trained on hills, this course kicked my tail! There were minimal downhill areas and a lot of gradual inclines. I was disappointed when I made it to the 5 mile mark thinking it felt like 10 miles already…

I somehow managed to finish the 16 miles and begin my run. Honestly, the run was the best part! Before my race, I was sure the run would be the hardest part! It was actually my favorite, and I ran it faster than I did when I was training. Crossing that finish line was such a great feeling!

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Whether we finished first or last, we finished! I know, we compare ourselves to one another…everyone wants to be the best—that is in our human nature. However, there are so many different people in the world…people with short legs, long legs, thick thighs, thin thighs, broad shoulders, narrow shoulders…the list could go on.

In Galatians 6: 4-6, the Bible reads “Don’t compare yourself with others. Just look at your own work to see if you have done anything to be proud of. You must each accept the responsibilities that are yours.”

You see, God made us the way He wants us…that does not mean that we are all perfect the way we are, no. He inspires us to challenge ourselves in life to make us not only stronger human beings, but to be stronger in Jesus. These types of experiences help us grow spiritually.

This was one of my challenging goals—seeing that I can put my mind to something and achieve it. Without God’s help, I truly would not have had the strength or the determination through my training or my triathlon.

Be happy with where you stand regardless if you come in 2nd place or finish last. You completed something you set your mind to, and the only person you are competing with is yourself.

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What is something you have set your mind to and completed? I would love to hear!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

 

 

6 Tips to Choose Health Promoting Goals with Your Spouse

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Have you ever wanted to make a really colorful, nourishing recipe you found on Pinterest for you and your significant other, and then as soon as you put it on the table your spouse has a hard time choking it down? Yeah, I have been there, too. My husband and I have been married for about 2.5 years now, and we share similar health promoting behaviors, but he definitely turns his nose up to quinoa, tofu, chickpeas, avocado, and beets.

Today I am going to share some ideas on how to get your spouse involved in developing health promoting goals with you.

  1. Shop Together

Weeks get busy really fast, but if you take some time during your weekend to go grocery shopping together, it can really make a difference in what healthful meals you can both agree on. Try to make a list beforehand and while you are shopping together, ask for your significant others opinion on produce, whole grains, and proteins. Don’t buy a bag of avocados if your spouse hates them! Lesson learned: it is hard to eat a whole bag of avocados by yourself before they go rot.

  1. Purchase Plants They Like

This is one thing I do all year round! My husband is very selective when it comes to fruit and literally will not eat it unless I sit it in front of him. Fruit is one thing I like to have on hand for snacks for a mid-day energy boost. The fiber keeps me full & regular, making my body physically feel its best. For instance, Bobby likes strawberries, watermelon, and bananas. Even if they are not in season, I still buy them so he has access to fibrous foods he actually enjoys.

Luckily, it is summer time so I can get his favorite (watermelon) frequently!

  1. Cook Together

What a fun way to spend date night! It is known that if a person helps in the cooking process of a meal that they will be more likely to enjoy it. Experiment with flavors, food, and spend some quality time together in the kitchen. Put your spouse to use in washing and chopping up fresh veggies for a stir fry, or cracking eggs for a breakfast veggie omelet. Getting involved in the cooking process can also help you make sure you are cooking things you both can enjoy – a foundational part of mindful & intuitive eating!

  1. Incorporate Plants into Your Dishes

This is something we do a lot in my kitchen because sometimes you are just not in the mood for plain veggies on the side. There are many different opportunities to add plants to your meals. For example, when we make rice, I add 1 cup of riced cauliflower to 1 cup of cooked rice providing extra fiber and nutrients to the dish–and Bobby loves it! Let’s say your spouse only likes iceberg lettuce in salads. One option is to mix in some freshly chopped spinach to the iceberg to give more texture, flavor and micro-nutrients to the salad.

  1. Presentation is Key

It is so easy to get in the habit of using paper plates-it is a faster cleanup! However, food looks way better on a pretty plate! Once the food is cooked, plate the entree and sides on your fine china and garnish with your favorite herb. It will be appealing to the eye and increase meal satisfaction. To add some more pizzazz during your mealtime, light a candle and dim the lights. The ambiance with make your at-home dining experience more enjoyable.

  1. Move Together

You know that one couple in the gym that are so stinking cute that it is almost nauseating? THAT COULD BE YOU! Working out together in the gym, at the park, or even in the home can help you both physically feel your best. Do something you both can enjoy. Bobby and I go biking, hiking, and play tennis together a few times per week. Think about it: you are bonded by law to have a lifelong accountability partner. Embrace that bondage by getting sweaty together.

Challenge for the week: Choose at least one of these tips with your spouse to help one another live your best life.

Download my FREE 6 Steps to Mindful Eating guide here.

Until Next Time,


Happy Chewing!
xoxo
Katrina Detter, RD, LDN
Follow me on social media!

Healthy Living 101

This post may seem super basic to some of you, but it never hurts to have a refresher of what our bodies need to feel its best.  Before I go into the basics for the average person, remember that every body is different and has different needs.  What works for me may not work for my best friend, but these reminders are the absolute basics.

  1. Eat fruits and vegetables.

This one seems so simple yet many of Americans are not getting enough of them!  Fruits and veggies are packed with tons of vitamins, minerals, water, and fiber.  We need all these nutrients for the metabolic processes in our bodies, and the fiber helps our digestion.  Fiber keeps us â€śregular”, if ya know  what I mean.  This is very important as it can help prevent diverticular disease.  Interesting fact: Diverticular disease generally begins with diverticulosis, which is essentially pouches in your intestines. It then can become inflamed from non-fibrous foods getting stuck in the pouches leading to diverticulitis.  Untreated diverticulitis can lead to a number of things, including colon cancer, which is the #3 cancer found in both men and women.  Eating fiber can help push your food though the intestines quickly so minimal residue gets stuck in those pouches.

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Have a hard time eating fruits and veggies and want a tip?  Eat the ones you like! It is as simple as that.  If you can only tolerate broccoli with cheese sauce, then add cheese to your dish! Only like carrot sticks with ranch dressing?  Go ahead and use it. Try to get at least 3-5 servings of fruits and vegetables daily.

  1. Include 100% Whole Grains

The Academy of Nutrition and Dietetics recommends that half of your daily whole grain intake be 100% whole grain.  How do we know if we are eating 100% whole grain?  Read the nutrition label.  The thing to keep an eye out for should be “100% whole grain” as the first ingredient.

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Photo by Pixabay on Pexels.com

Whole grains are important because they contain a lot of B vitamins, which are essential for many metabolic pathways in the body.  They also contain fiber, which I mentioned before being great for digestion.  I challenge you to try and make half of you grain servings whole grain today.  The dietary  guidelines recommend women get 3-6 servings of whole grains daily.  For  men, it is recommended to consume 4-8 servings of whole grain.

  1. Add in some healthy fats.

But wait, fat makes you fat!  WRONG!! This could not be more far from the truth.  Our bodies need fat for producing hormones, transporting fat-soluble vitamins, and helping the brain function—just to name a few.  The body needs 2 essential fatty acids: linoleic acid and linolenic acid.

Linoleic acid is more commonly known as omega-6 fats which is found in vegetable oils, nuts, and seeds.  Linolenic acid is omega-3 fats and is found in fish, walnuts, flaxseed, canola oil, and soybean oils.  These are polyunsaturated fats.

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Photo by mali maeder on Pexels.com

Monounsaturated fats are great for the body too.  These fats are found in olive oil, avocados, and nuts.  Try to incorporate these into your meals and snacks in moderation.  Fatty foods are high in calories so we do not need to eat as many of them because they provide satiety.

  1. Exercise.

Ah, yes.  This is one of my favorite things to emphasize!  I believe diet is just as important, especially since I am a registered dietitian and spent many years studying nutrition.  However, you cannot do one without the other!  Americans are known for living sedentary lifestyles and developing heart disease and diabetes.  Guess what?  These diseases can be prevented by diet and exercise.

How can we make it a part of our lifestyle?  The biggest tip I can give you is do something you enjoy and can stick with it.  It can become hard in the craziness of life, but it can be done.  Scheduling time for exercise is the best way to meet your goals.  It takes 21 days to build a habit, so try it and see how it works!  Check out my blog on “Being Active with a Busy Schedule” for more tips.

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  1. Drink Water.

After all, our bodies are at least 60% water.  It is important that we replenish our bodies with water because we lose a lot of it when we use the bathroom, sweat, and breathe.  Drinking 64 ounces every day can help ensure we are getting enough water.

If you are a coffee drinker, make sure you bump up your water intake.  Coffee acts as a dehydrator for our body, so drink extra water if you do choose coffee.

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Having said all of this, I am also an avid believer in enjoying life, and one of those pleasures is food.  Enjoy FUN foods–it is ok!  Your body can handle it.  Just make sure that you incorporate nutrient dense options on the regular.

I hope my take on “Healthy Living 101” helps some of you as you begin your mindful eating journey.

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!

5 Tips on Staying Active with a Busy Schedule

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What is your view on exercise?

I’ve been exercising regularly for nearly a decade, but my relationship with movement wasn’t always the best.

I thought if I wanted to be “healthy” that I needed to workout every single day, only do cardio (you know, because it burns the most calories), sweat profusely, and be in physical pain. I thought a workout needed to push me to exhaustion…and if I couldn’t sit on the toilet the next day without being in pain, then I didn’t work out hard enough.

After finding a life of food freedom using mindful & intuitive eating, I am so happy to say that I have found joyful movement – moving my body in a way that physically feels good. I’m not working out 2+ hours a day anymore, leaving my body exhausted. But, I am realistic in that joyful movement makes my days better. I get that endorphin release that sets a tone for my day. So, I make it my goal every morning to get my workout in – to physically feel good.

Here are tips I use to find time in my busy life for joyful movement.

Tip 1: Build time in your schedule.

The great thing about having a busy schedule is that you are in control of it!  Find time in your day that works well for you. It can be as simple as getting out your calendar and penciling in your workout regimen. 

Tip 2:  Pick an exercise plan that you will love.

Personally, I love all types of exercise, but I have grown to appreciate them.  I used to hate lifting weights, but now I love it and do it at least 3 times per week.  The point is that you will be more likely to stick to your exercise plan if you choose something you enjoy doing.  Of course, I am a promoter of dance style workouts (my personal gateway to fitness), but that is because I am a dance instructor, and I love it!  I have a story with dance fitness, but it is not for everybody.  I really do not like biking, so guess what?  I do not bike…not now anyway.  Find what you enjoy doing, and set goals for yourself. When you do something you love, it will not seem like “exercise” at all, and you will be looking forward to it.  This will be a great tool for you so you can move your body in an enjoyable way.

Tip 3:  Get an accountability partner.

In other words, get a workout buddy!  This is someone who can encourage you to keep it up.  Find time a few times a week to exercise with this person. This person can help motivate you to make time for exercising with them. I have had several accountability partners for many different things.  For instance, the picture below shows my cousin and I completing a half marathon.  She helped me through my first half, and encouraged me when I did my second.

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Tip 4:  Take recovery days.

This is so important.  Give your muscles a break.  When I first began my exercise journey, I was obsessed with getting fit-fast that I never let my muscles rest.  Because of that, I put some permanent damage on my knee and had physical therapy help me strengthen it back.  Taking a recovery day is vital to your muscles as they repair from your workouts.  You can still be lightly active on these days (think walking, swimming, etc), but be careful to allow enough time for healing.

Tip 5: Stay hydrated and fueled.

Of course, I had to give my dietitian tip.  In order to be privileged to move your body, ya gotta eat and drink…there is just now way out of it.  Without food and water, you will be sluggish and tired and not motivated to workout, which hinders that “endorphin release” (aka, happy hormone) to make your body feel good.  Trust me.  I have been there.  Drink a few bottles of water before and after your workout that way you will be nice and energized for your workout. Drink your water.  Eat your nutrient dense, whole grains, fruits, and veggies throughout the day, and if you are lifting heavy loads in the gym, you may want to look into adding a little more protein to your diet.

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There you have it–five simple, yet easy ways to add exercise into your busy schedule.  Make it a part of your life, not just an accessory you try on from time to time.  You can pick one tip to try, or go the extra mile and do all five.  Let me know if any of these helped you!

Jumpstart your mindful eating journey by downloading my 6 Steps to Mindful Eating guide here – it’s free!

Until Next Time,
Happy Chewing!
Katrina Detter, RD, LDN
Follow me on social media!