|From Tosa Reno's Eat Clean Diet Recharged|
Thursday, March 31, 2011
Wednesday, March 30, 2011
Clay and I have a BARE pantry and refrigerator right now. We are going out of town next week (whoop whoop!!!) so there is little motivation to restock. However, I plan on hitting the produce section on my way home tonight because I am craving GRILLED VEGGIES. Clay does a great job grilling anything.... a trait that I am oh, so thankful for.
Tuesday, March 29, 2011
Whenever I talk to someone about how to get started with an exercise routine, running plan, or lifestyle change, I always tell them this... FOLLOW SOMEONE. Pick a magazine. Read a blog. Get updates from a leading health care company. Technology allows you to know get instant feed on your Facebook page. You can get updates on Twitter when people blog *hint.* Here are a few of mine.
fitRN.blogspot.com =) I had to.
When you are submersed in something, you are constantly learning. In nursing school, we had clinicals. My sister is in the education program at USF and she has to practice out in the field. Get out there. Read something. Question something and figure out why it works that way.... or why you do not think it does. THAT my friends, is the best way to learn.
- When you feel worn down, your immune system is compromised. There are links between colds/flu and lack of sleep. Wash your hands and get some shut eye!!!
- When you are sleep deprived, your body is in a state of inflammation... just like hypertension. When you add the caffeine that we drink to keep ourselves awake, we are really putting our cardiovascular system under a lot of pressure.... no pun intended.
I am such a cheese ball.
- One of the reasons people develop diabetes type two is because their body becomes resistant to insulin.... In other words, it takes more work to regulate their blood sugar. When we are sleep deprived, our bodies go into a temporary state of insulin resistance. Proper sleep and weight training are GREAT tools to increase our body's sensitivity to insulin (meaning, it makes our blood sugar regulation process more EFFICIENT).
- People who are sleep deprived have the same driving skills as someone who is drunk... This explains a lot. Please, get your sleep.... for the sake of everyone on the road.
- There are also links between obesity and lack of sleep. No one knows for sure why this is, but there is evidence that it is a hormone thing.... great, don't you love it when the doctor blames it on "hormones." Apparently, we have a reduced amount of leptin (controls hunger and keeps that beast of an appetite at bay) in our bodies when we are sleep deprived. People also tend to mindlessly eat in front of the TV at night. If you get to bed early, you skip the munchies!!!
REFERENCE here at WEBMD
Monday, March 28, 2011
|the sunshine state|
I worked a 13 hour day, which I used to do all the time when I was working in ICU... but that was just three days a week. Try doing THAT and then going to work for four more days..... crazy, but I love it (and, I have a hair appointment on Friday afternoon that I am very much looking forward to).
Anyways, I got home from work, made myself a grilled cheese sandwich (wheat bread) and some dessert (home made chocolate protein bar).... but, I could not resist one BIG bite of Clay's yellow cake with chocolate frosting =) YUM. I actually do not like cake that much. The best part of the cake, unless it is wedding cake, is the icing..... HANDS DOWN.
Then, I registered for my summer grad school classes and convinced myself to try another home workout from BodyRockTV. Here is the breakdown:
|I love this man =)|
|(gotta love Julia!)|
In the challenge, we encouraged individuals to increase water intake, get two fruits and three veggies a day, take stairs over elevators when able, and have an attitude of gratidude every day. This resulted in an average weight loss of 8lbs per person... in six weeks. We were pumped. Psychologically, if you tell me that in my diet I am NOT allowed to eat peanut butter, what do you think I am going to crave more than anything. If I tell you that you can NOT eat CARBS, what do you think you are going to want? Instead, if you are encouraged to look at food as fuel and reward yourself for making good decision.
|(Pick healthy snacks!!!)|
Sunday, March 27, 2011
How in the world did I end up in nursing school? To be honest, I knew I wanted to go into healthcare, but I did not know what I wanted to do. I KNEW I did not want to be a doctor. I was an exercise science major, a pre-med major, a physical therapy major, athletic training major, AND I took finance, ballet, swimming, weight lifting, accounting, architecture 101, and physics..... Did I mention I have a minor in physics? I had no clue what I wanted to do with my life. Serve God. Get married. Have babies.... That is what good, Christian women do, right?
I applied to nursing school because I figured, I only needed one more class to get in, and it was health/medical. I also liked the idea of being a nurse practitioner because I saw one at CVS one time..... yeah, really well thought out, right? I also wanted a job that I could feel like I was really helping people..... SCORE.
I attended the University of South Florida all 5.5 years of my bachelor degree experience =) I LOVED IT. Nursing school however, sucked. Do not get me wrong. I loved what I was learning, but it was HAAAAARRRRD. I was not expecting it to be that hard, so I think that is what my problem was. Not only were the subjects hard, but the GIRLS WERE CRAAAZZZZYYYYY. Seriously, that many women in one class room is dangerous. People would freak out about test scores. Girls would argue with the teachers about why they thought an answer should have been right on their test (you know, in their professional opinion). After tests, I would RUN to my car to get away from the anxiety that was suffocating the LIFE out of me. I had to quit my job and move back home because I could not work enough hours to live on my own....only thirty minutes from my parents' house. However, I was determined to still have a life. I trained and ran a marathon. I got engaged, planned a wedding, and got married. I was involved in my church. I slept at least 6 hrs a night.... Unless there was a test the next day. I am certainly not superwoman....and there were girls that got better grades than I did....AND could recite the entire text book. But I ended up doing well and LOVING my education.
My main two points are this: If you want to get into nursing school, you have to keep your grades up because it is competitive. You may not be able to have extra spending money for that pair of shoes. You may be the only one of your friends that actually has to study....BUT DO IT. Make that harder choice and study your butt off. However, if you just want a job, and you are not ready to wipe bodily fluids from unspeakable places, please change your major and make room for someone who really wants in. This is the type of job that people will be able to tell if you are passionate about it or not. Your patients will go home and talk about their GREAT nurse, or their AWFUL nurse. Not very many people remember their physicians in the hospital.... but they remember their nurse.
Warning: When you become a nurse, you over analyze everything. For example, when I was running yesterday, my friend and I were talking about whether or not we were forming collateral circulation while we were running. I worry when Clay drinks
Any nurses out there have anything to share to people wanting to go to nursing school?
Anyways, we sat around, ate boiled peanuts, and watched the sunset. I was starving from yesterday's run (remember, I eat like a man when I run) so I ate all of my Greek Salad (authentic too.... feta, romaine, tomatoes, olives, home-made potato salad, and not a lot of dressing....yum!) and a few bites of Clay's turkey sandwich.... pressed in REAL Cuban bread. Afterwards we ended up back at my parents' house, drinking coffee, eating dessert, and watching House Hunters on HGTV =)
I felt really good after my run yesterday. I think the CEP Compression socks really helped my legs feel lighter... You know that feeling after a long ruin when your legs just feel like cinder blocks are under your feet??? Today after church I plan to catch up on laundry and go run at least three miles. My legs feel tight and need to be loosened up. Have a good day!!!!
Saturday, March 26, 2011
Thursday, March 24, 2011
I really took college for granted. I used to work 20hrs a week, take classes, go to Bible studies, and still have time for friends.... until nursing school started. Now, I. Work 40+ hrs a week (minimum), go to grad school, manage a household, and attempt to keep a normal running/workout schedule. My brain is fried today! Wednesday's test drained me, but I'm finished now and off to play nine holes of golf with my husband and a few friends.
(I "edited" my work logo off my shirt... that is not a big blob on my shirt)
I took lessons a few months ago with a friend of mine from work.... because we decided to enter the annual golf tournament that our HR departments hosts. I also decided to learn how to play because I wanted to play with my husband...... what can I say, he is the best!
I have not been able to run that much this week. Work and school has been pretty busy. When my weeks are like this, I work out pretty hard on Saturday and Sunday. Not only does it mentally relax me from my crazy week, but I also still get my milage in for the week.
What are you running this weekend????
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Last night's workout: 30 minutes elliptical + 3 mile run on the treadmill. I HATE RUNNING ON THE TREADMILL... But, there was a lady next to me who just joined the gym. We had a great conversation and I was able to talk to her about the benefits of exercise and I gave her some pointers. Thankfully, this made the time go by fast.... again, treadmills = torture.
That conversation got me thinking more about blood pressure (and because I have to go into work early this week to run health screenings on employees). I have written about blood pressure before, but I feel like we over look its importance SOOOOO MUCH. Without treatment, your high blood pressure can damage organs in your body, little by little, without you feeling symptomatic.
Aerobic exercise (walking, swimming, cycling, running.....) increases the strength of your heart, making each beat more efficient (so your heart can push more blood out with each beat, which sends MORE oxygen, QUICKER, to your body). This will decrease your heart rate (pulse) and your overall blood pressure.
(my pulse was RACING right before I walked down the aisle... Of course, my heart rate monitor would have been tacky, but I HAD TO CHECK it =)
When you check your blood pressure, make sure you have been resting for at least 15 minutes prior. The best time to check is first thing in the morning and BEFORE caffeine.
Decrease your sodium intake as well. Sodium holds on to unnecessary water in your body. This increases the VOLUME in circulation. THAT makes your heart work harder. Not only sodium, but PRESERVATIVES in your food will also increase your blood pressure; try to eat as CLOSE to "natural" as possible. Rinse your canned beans and veggies before you cook them. Try not to use the salt shaker at dinner. Avoid sodas and OBVIOUSLY..... avoid fast food =)
For more info on the heart and hear disease, see this site.
Monday, March 21, 2011
This site allows you to have friends, check your progress, blog, form communities, and share exercises.
CRAZY GOOD DEAL: http://www.heartratemonitorsusa.com/garmin-405.html
This awesome piece of equipment is usually $300.... It is on sale for $178!!!!!
Going out to eat??? http://www.webmd.com/diet/healthtool-food-calorie-counter
Check out the calories first. You may not eat the entire Awesome-Blossom if you know how many grams of saturated fat you will be clogging your arteries with.
(if you are married, hug your hubby/wifey today... I have heard a lot of negativity towards spouses today and I refuse to let it trickle in!!!!)
check out this blog post by my friend's hubby....http://chriskuti.com/2011/take-the-initiative-in-your-marriage/
I LOVE YOU CLAYBO!!!
Sunday, March 20, 2011
Saturday, March 19, 2011
Friday, March 18, 2011
This morning I did a "run and puke" workout with Wendy!!!!
Warm up 5 minutes on the treadmill
- 20 push ups
- 20 tricep dips
- 20 squats
RUN 1 minute on the treadmill at full force
- 20 flutter kicks
- 20 lunges
- 20 plank stomps (plank while stomping your feet)
Run 1 minute on the treadmill at full force
- 20 step ups on the bench
- 20 crunches
- 20 plank hand taps (in a plank on your hands, take your right hand and tap your left, take your left hand and tap your right..... keep repeating)
THEN, repeat that whole sequence with 12 reps instead of 20.... FABULOUS.
Last night, while watching American Idol and avoiding my biostatistics book, I did this workout from BodyRockTV.... she is insane, and so was this workout. I downloaded a FREE app for my droid that you can set an interval timer.... stead of purchasing a $20 interval timer..... GO APPS!!!
Anyways, happy FRIDAY everyone =)
Tuesday, March 15, 2011
Monday, March 14, 2011
Check out SkinnyRunner.com
Check out this blog to win some CEP Compression Socks..... However, I hope that my generous spirit here helps me win the RANDOM lotto =) UPDATE: This contest is over...... But check out her site anyways!!!!
CEP Compression Socks Blog
Good Luck !!!!!
UPDATE: These are the ones I ordered and they came in today!!!! 3/22
I AM SO EXCITED TO PUT THEM ON!
Sunday, March 13, 2011
Just an update. Grad school is in FULL SWING. I am training for a marathon and I just do not have time to update this everyday. I would like to share a few things with you: