Callin' Out the Busy Bees

         This cartoon makes a great point! I know at times I feel like there are not enough hours in the day and I'm sure many people would agree that they feel busy all of the time....but why would we neglect something that we have almost total control over? By setting aside some time to be active, we are strengthening many of the complex systems in our bodies which can help us function better in our daily activities . It's all about making exercising a priority. You may have to sacrifice an hour of your beauty sleep or record your favorite T.V. show for later to make time, but I promise it is worth it! Whatever you have to do, remember that you are ultimately accountable for your health.

 "You can sleep when you're dead!"

Start Your Day Right!

Hi everyone! First of all, sorry I haven't updated this in so long!  March was an extremely busy month for me but it's FINALLY finals week and once I am through, I will have plenty of time to share some more good stuff! :)

Topic of the Day: BREAKFAST!

Breakfast was a pretty serious thing when I was growing up. From my early, elementary school years up until the time I was ready to leave the nest, there was always a certain rule in my house that seemed a little abnormal compared to other households. My mom wouldn't let us leave for school without eating our breakfast. It didn't matter if we were running super late or if we did not want to eat whatever she made, we had to start off the day with some good food. For a long time, I found this very irritating but soon I realized it was one of the best things my mom did for my sisters and I. I didn't quite understand why she sacrificed her precious sleep to make us oatmeal, eggs, crepes, or whatever it was until I learned about the importance of breakfast.

So why shouldn't you skip the first meal of the day?
Here are a few reasons why breakfast is a must!

• Energy
• Eating the right foods will provide your body with the glucose and other nutrients needed to help you be as active and productive as you can be!
• Weight Control
• Studies show that people who eat breakfast are more successful with losing weight or maintaining a healthy weight.
• Binge Eating
• Starving yourself until lunch or dinner can cause you to eat a lot more during these meals.
There are a lot of other benefits from eating breakfast but the key thing to remember is that you should eat a well-balanced breakfast! Grabbing a donut or a few sausage links won't be very beneficial. Don't be fooled by the advertisements of fast food restaurants.



560 Calories
12 g. Saturated Fat
1360 mg. Sodium

Exhibit A:
Sausage, Egg, and Cheese McGriddle

Hmm...I don't think there is anything good about consuming that many calories and sodium in your body in one sitting. If you are on the run and need a healthier choice, try something like their Fruit and Maple Oatmeal! Are you a fan of IHOP? Try their Blueberry Harvest Grain N' Nut pancakes! TO DIE FOR! Now if you're cooking at home you have many more options. Here is a fast, nutritious meal that I love!
Scrambled Eggs (1 whole + 1 egg white)
Whole wheat english muffin
Fruit of your choice
Orange Juice
*most brands have a lot of sugar so I buy Tropicana's Trop 50

Be creative but try to incorporate a good amount of carbs and lean protein. Make your body happy and start off your day right!

Running for a Cause

                                                                   Today, I ran another 10k race. That makes 3 for this school year! This one, however, was in honor of someone in my life whom I love very much...an amazing individual who has recently started fighting a battle. The Rex Lee Run is organized by the BYU Cancer Awareness Group and all of the proceeds are used for cancer research at BYU. It's amazing to see so many people unite to honor those that may have died from cancer, who are battling for their lives each day, or who are survivors . It brought back memories of doing The Race for The Cure in Newport Beach each year with my cousins/aunts. It's such a great experience.

 Today I pay tribute to all those people who have been effected by this epidemic. We must do all that we can to prevent our friends and family from facing this life-threatning-obstacle. I'm so grateful that I had the opportunity to do this and I challenge all of you to sign up for a race as well! It's one thing to run and get some good exercise, but doing it for a cause makes it so much better :)







Let's get Physical

     The first time one of my teachers showed me this ad, I laughed and thought...wow, imagine if people were really that inactive. Sadly, so many people these days are!... maybe not to the point where they can't walk up a broken escalator. So how did this all happen? Why do so many people fail to engage in physical activity? Well if you think about it, how much physical activity is necessary for our typical lifestyles? These modern times don't require much labor or strenuous tasks. With technology, cars, and all of the other advanced resources we have, why would we go hunt for our food or walk miles and miles to get somewhere? Times are different...and our body compositions are proof.
  
    Physical Activity is "any bodily movement produced by skeletal muscles that result in energy expenditure." This is definitely easy to incorporate in your daily life considering walking around is physical activity. (Only 20% of Americans get enough health benefits from their leisure activity). The main focus needs to be on FITNESS. This is based on the intensity of the acitvity.
    "...A person needs to participate in activities intense enough to cause the body to adapt to the increased physical demands and become more efficient. The higher the intensity, the more fit you will become. All physical activity provides some health benefits, but with increased intensity, benefits also increase" (Steven C. Aldana). Couldn't of said it better myself! 

As of now, researchers have determined the best recommendations:
accumulate 30 min. or more of moderate-intensity activity on most, preferably all days of the week. 
If you're wanting to really reduce your risks of diseases and health problems, "cranking it up a notch" is essential.

My recommendations for high intensity physical activity:

• Circuit training (I always make sure I have a jump rope!)
• Interval training (eliptical, bike, treadmill, or even if you're out on a run)
• Classes at the gym like Turbokick are great!

Now don't feel like you need to go sign up for a triathlon to be the most active you possibly can be. Whether you choose to play your favorite sport or simply go on a bike ride with a friend, make sure you find something that you enjoy and can benefit from at the same time!

America: Drop the hamburger, grab some veggies.

Finally! My blog is ready and underway! Hope you enjoy my first post!

         If you didn't know already, America's health status...not too hot. Let's face it, our country is "fat". Why you may ask? You might as well call it suicide. The typical, sedentary American lifestyle explains it all. Poor nutrition and lack of physical activity are causing people to say goodbye earlier than they have to.

This might give you a better idea of how big of an issue this is:

• 2 out of 3 adults are overweight or obese
• 3 out of 4 adults fail to get enough exercise
• 4 out of 5 adults need to significantly improve their diets
• 1 out of 3 adults has high blood pressure
• 1 out of 3 adults has high blood cholesterol
• 1 out of 4 adults smokes

If that wasn't convincing...click on this link and take a look at this map of obesity trends and tell me America does not have a problem.

http://www.thisiswhyyourefat.com/

  

Believe me yet? I hope so! The good news? The Chronic diseases that are the "top killers" (Heart disease, stroke, cancer, and diabetes) are essentially the most PREVENTABLE! 

It's time for Americans to extend their lives! Don't let those health risks creep up on you. Jump on that treadmill and tell your family and friends, I'm gonna be here for a LONG time. :)