A New Approach: Grains

Grains include wheat, barley, oatmeal, rice, and corn.  They are divided into 2 groups: whole or refined and are a source of carbohydrates.  Our body's main source of fuel comes from carbs.  However, those carbs should come from vegetables, fruits, and nuts/seeds.  Our bodies were not designed to process all the pastas, grains, beans, sugars, and processed foods we eat at every meal/snack or in the drinks we consume.

I recently began a new approach to my diet.  Back in January, I went on a detox and removed wheat, caffeine, dairy, soy, peanuts, vinegar, and anything processed.  I did that for 4 weeks.  After the initial detox, I never re-introduced wheat, soy, peanuts, and processed foods were sparingly.  I do, however, enjoy my cup of joe (caffeine) daily and use vinegar sparingly.
As a result, the only grains I was getting were from oat bran, wheat bran, brown rice ( of which I used brown rice protein powder or brown rice pasta) or my 'cheat meal' if I decided to have grains.   I have been reading up on grains and how they affect the body.  Within the past 2 weeks, I have omitted all grains from my diet (including brown rice, breads, and pastas).

Since doing so, I have noticed my energy levels have increased and my stomach doesn't get bloated.  Yay! Now, I do enjoy a cheat meal once a week and if I decide to have my grains or pasta, it will be brown rice indeed!  Some may notice that this type of approach is similar to the paleo diet.  I don't follow that to a 'T' or I din't intend to 'follow' a diet.  I go by my own approach and do what works for me.  This may not be for everyone.  I am just giving you my take on what I have been doing and the results of that.  And just so you know, I do get my carbs mostly from veggies and then fruits, so I am not without a carb source.   I would recommend that you try if for 2 weeks and see how you feel.  Would love to hear your thoughts/questions.

http://www.livingpaleo.com/avoiding-grains-part-1/

The Basics of Weight Training

I know this topic isn't popular amongst most female exercisers.  It is typically misunderstood or intimidating.  The basics of weight training isn't rocket science.  If you have never or aren't currently adding weights to your fitness routine, you are missing out on the numerous benefits associated with weight training.
First off, let me start by saying that you won't get big & bulky from lifting weights.  This is not physically possible without anabolic steroids. Females just do not produce enough testosterone to look like bodybuilders.   I, personally, have lifted weights and never got big or bulky.  I prefer this type of training over any other type of exercise.  Why?  Tones your muscles and makes you stronger.  For a tall, lean girl as myself, I find weight training adds definition to my already slender physique, which is why I took it up in the first place.  Now, some people put on muscle a lot easier than others.  Everybody is different.

   

You won't look like this!

Besides toning your muscles and helping burn fat, it also raises your metabolism (even while sleeping), increases bone density, reduces risk of injuries, helps raise levels of LDL (good cholesterol), improves posture, and many more too numerous to list here.
If you are a beginner to weight training, I would suggest you start out by using light weights.  After about 2-3 weeks, increase your weights by about 10% to keep your muscles challenged and to see growth (progression).   If you are already weight training, I applaud you.  Just remember to keep the weights at a challenging level (typically you should come to exhaustion at around 8-10 reps).  For me, I lift heavy for 8-12 reps and do 2-3 sets of each exercise for whatever body part(s) I am working that day. A set is a number of exercises performed without stopping.  A repetition is one performance of a single exercise (like a squat). Always do a 5-10 minute warm-up before beginning, followed by a cool down after completion.

                                                                        This is a squat


Rest between sets is important, as well as, taking 24-48 hours off from the muscle group you just worked.  For instance, if you were to do legs and glutes today, you wouldn't work those particular muscles for 1 or 2 days to give them time to recover and repair.
Also, proper form is very important when using weights.  Injury can result from poor execution.  If you don't know where to begin or believe you need assistance, hire a personal trainer to help you come up with an exercise routine and show you the proper technique to perform your exercises.  Once you begin to see results you will be glad you decided to 'hit the weights'.

Here are 2 magazines I respect.  The first one is for beginners or those trying to maintain their current healthy physique.  The second one is more geared toward the woman trying to gain/maintain a muscular physique.
http://www.oxygenmag.com/
http://www.muscleandfitnesshers.com/