CrazyBusy Mama! (Dot Calm)

My first run-in with exercise was quite unfortunate. I was in the fifth grade and participating in my school’s “Jump Rope for Heart” campaign (a great program that continues to this day). I’d gotten a few pledges from my parents and people at my church, which meant the longer I jumped, the more they’d pay. Easy enough.

I never was the strongest kid in my class. Okay, scratch that: I was the class wimp. (Classmates loved breaking through my spot in a Red Rover line because I was such an easy target.)  I didn’t have a “strong constitution,” as my English ancestors would’ve said, and couldn’t keep up with the others. After 10-20 minutes of jumping over that flipping piece of overgrown twine, I began to get lightheaded. In fact, I had tunnel vision and almost passed out. (Looking back, it’s obvious that I was dehydrated…besides being a weakling.)

I want to talk today about preparing to exercise…beginning with that necessity of life: water.

You’ve probably heard that if you want to build muscle, you need to eat more protein. Protein, after all, is the building block of muscle. But did you know that your muscles are also 73% water? I never knew that until recently. If you want to build muscle by working out, drink water. Cindy Whitmarsh of ExerciseTV recommends drinking 90 ounces of water per day. That’s around five 16.3 ouncers. That may seem like a lot of water, but trust me: If you’re working out like you should, drinking that much will come easily.

Also, if you want to give your body the right fuel for your workouts, you need to stay away from junk food. I’m not a nutritionist, so I’m not going to tell you exactly what you should eat — you can find that information yourself just by doing a Google search. But I will tell you that when I eat too much sugar, I feel weak and even sick to my stomach. Also, and maybe this is because I have fibromyalgia, my body will start to ache shortly after eating sugar-laden “food.” (A side note on my fibromyalgia, which I’ll cover in more depth in a future post: Since I’ve begun working out, my flare-ups have pretty much been non-existent.)

When I eat right, which includes whole wheat or whole grains, dark green veggies, protein, small amounts of fruit (fruit is good for you, but is still full of fructose, or “fruit sugar”), etc., I feel stronger and have more endurance for my workouts. Try eating better — you’ll find you have more energy for your daily tasks, as well.

Also, if you’re serious about working out, stay away from alcohol, especially if you’re training for a race. Because it’s a depressant, it affects your brain’s and body’s ability to do normal tasks. One little glass of wine can slow you down and inhibit your endurance for four days.

The last one should be obvious: Get the sleep you need. My mother has told me for years (she’s always reading the latest research) that the sleep you get before midnight counts twice as much as the sleep you get after. I don’t know why that is, but I know my body sure feels it if I make it a habit of not hitting the hay until 1 or 2 in the morning.

Sometimes I work out late at night after my three year-old is asleep. That’s really not the best time to exercise. For one, if I do several ExerciseTV workouts in a row (10-20 minutes each on average), I can pretty much plan on being awake for at least another hour or two afterward. Because exercise gets your heart rate up and your adrenaline flowing, it’s a great way to begin your day, but not such a great way to end it like that.  If late at night really is your best time for working out, then do what works for you. Otherwise, try switching it to sometime earlier in the day. You might find you’ll sleep better, too.

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I’m guilty. Guilty of turning to convenience foods to fill my grumbling tummy during the course of a long afternoon working on my laptop. Guilty of feeding similar convenience foods to my family because I’m too tired to make the extra effort to cook something healthy. Guilty of turning to antacids because I’ve spent the day eating the wrong things.

Are you guilty, too? And do you feel yourself lagging after a so-called “snack” of chips or a candy bar? Or perhaps you turned to an energy bar — although a Snickers bar is healthier than certain varieties of those. (Stop! That doesn’t mean you get to run out and buy a Snickers candy bar because it’s “healthy.” Nice try, though. )

What is the secret to a long and healthy life? (Besides having a positive attitude and good genes, that is.) The secret is that we must eat the best possible food for our bodies.

As you well know, all foods are not created equal: Those created by the Creator are obviously preferable to those “created” in a factory or processing plant. One type of food enhances your life; the other can make you downright sick.

Did you know that choosing and eating the right foods may help increase your life expectancy as well as the quality of your life right now? It’s true.

Here are ten of the top power packed foods designed to give you energy, vitality, and all around good health!

1. Beans – Yes, beans. The musical fruit. If they give you gas, take precautions before you eat them.  Soaking them first can help. You can also purchase Beano to help head the gas off at the pass (I’d be lying if I said no pun was intended).

Beans of all kinds (kidney, navy, lentils, chickpeas, pinto, northern) are high in protein. Because beans are plant protein, they contain very little fat, carbs, or calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry (try not to do the latter too often, as those packets tend to be full of sugar).  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant. I like to top my oatmeal with cinnamon, a teaspoonful of ground flax seeds, and a small handful of walnuts or pecans.

3. Fruits – Fruits are filled with powerful antioxidants such as Vitamins C and A.  Antioxidants are like little superheros fighting free radical damage in the body, thereby reducing the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants. However, you’ll want to choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants found in fruit boost the immune system to fight the effects of aging in the body. In the words of Charles Dickens’ Oliver, “Please, sir, I want some more.”

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Never mind what they do to your breath — this is a powerful family of bulbs! Garlic, for one, is known for lowering cholesterol and fighting illness.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state — especially garlic — increases their health benefits.  

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that have been shown to improve health not only in adults but in children, as well.  Salmon is also rich in protein.

6. Flaxseed – Like salmon, Flaxseed contains omega-3 , omega-6, and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease, and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal (like oatmeal, as I’d mentioned above), or added to pancake mix, to name just a few uses.

7. Peppers – My sister, an RN, once told me that the more colorful your diet is, the more healthy you’ll be. Peppers are a great way to add some of that healthy color to your diet.  The vibrant colors of peppers tell you that they’re full of many of the good things your body needs. For example, they contain antioxidants like beta-carotene and Vitamin C.

Peppers come in many varieties, so there’s something for everyone. As far as “heat,” they range from mild and sweet to so hot you’ll want to call the fire department.  All peppers contain a substance called capsaicin. Capsaicin has anti-inflammatory and pain relieving properties,  and lowers the risk of cancer and heart disease. Peppers are excellent in salads and many other dishes.

8. Nuts and seeds – Peanuts, almonds, Brazil nuts, walnuts, pecans, and pistachios are all providers of good fats and protein, and even help to lower cholesterol. Toss a handful into a salad or finely crush them to use as a coating on chicken instead of higher carb bread crumbs. Keep a bowl of almonds around for some healthy snacking. 

9. Açai –  I’ll admit I don’t know a lot about acai (pronounced something like ah-SIGH-ee), but this berry has been given quite a bit of press lately.  Apparently, it’s rich in antioxidants and increases energy, so I guess that means you can get more done and look and feel better while doing it! You can get acai juice and supplements in your health food store. Be wary, though, about clicking on online ads for acai — some of those ads are scams (though the above link is not).

10. Yogurt –  In my opinion, the best thing about yogurt is that it contains friendly bacteria to help promote a healthy digestive system. Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Lowfat or fat free yogurt is best. (Yes, you can eat yogurt if you’re lactose-intolerant.) Make sure the kind you buy states on the label that it contains “live, active cultures.”

If you’re not a fan of yogurt, the beneficial bacteria your body needs (a.k.a. probiotics), can also be taken in caplet form.

Here’s a bonus tip: Drink your water. A lack of energy can also be caused by dehydration. Keep a bottle or glass of water within reach while you’re working.

Building a better, healthier body — and being a more productive work-at-home mom — begins with what you eat.  Try some of the super foods mentioned above to get that energy you’re needing.

What kinds of snacks do you eat to keep yourself going during the mid-day slump?
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