Thursday, August 16, 2018

What I’m Loving Lately 117

Hey, friends!

After being a little under the weather last week, thanks to strep throat (blahhh), it’s nice to be back on my A-game this week. Ok, well, like my B+ game because I never truly have it together – but, hey, I keep trying! 😉

I’ve loved getting your comments with products or cool finds you’ve been loving lately, so please keep ’em coming! 🙂 Today, I’ve put together a totally random (per usual) mix of food, fashion, and fitness finds that I hope you enjoy checking out.

Carrots ‘N’ Cake on Healthy In Real Life Podcast – This was so fun! I loved that I had the opportunity to chat with Gina on her podcast. We chatted about my background with health and fitness, where we think the blog world is headed, my tips for awesome abs, macro counting and coaching, my journey with Ulcerative Colitis (UC), and I answered a few readers questions sent over from Instagram. I hope you guys decide to check it out!

Stonewall Kitchen Spicy Honey Mustard – I’ve been putting this spicy honey mustard on everything lately! I’m a big fan of mustard and think it’s a great condiment to use if you are being mindful of your macros (or if you just love it like I do). It’s such a tasty pairing with shredded chicken, sausage, or used in a quickie salad dressing. This Stonewall Kitchen spicy honey mustard is seriously amazing! I actually think it would be a great way to mix up my Garlic Mustard Drumstick recipe – must try soon! Stonewall Kitchen Spicy Honey Mustard 8 oz

Nikolai Stack Heel Sandal – These shoes are everything! I’m seriously considering them for fall. They’d be so cute with a pair of skinny jeans – dressed up, but still casual! These ones are similar and priced the same… ahh, decisions! Thoughts?

Nikolai Stack Heel Sandal, Main, color, Olive Suede

Chrissy Teigen on Instagram Stories – I love, love, love, following her account these days. Chrissy is so funny and so real in her honesty as a momma. It’s refreshing to see even celebrities have their struggles as parents, yet she manages to find the humor in life – something we all need to do more of! Her account isn’t all mom-related, so even if you just want some entertainment, she’s a great woman to follow!

Parmesan Roasted Broccoli – This broccoli recipe looks super simple and maybe even something I could convince Quinn to eat? Maybe! I’d be fun dipped into marinara sauce, right? Pizza broccoli? I’m definitely adding it to my to try list.

Vanilla Bean Collagen – Collagen is all the rage these days, and I certainly have become a big fan. I think it’s a great way to add a little extra protein to your diet, not to mention get in quality amino acids, which are building blocks for healthy skin, nails, and gut function. Not too shabby, right? You’ve seen me post a ridiculous number of photos of my morning iced coffee mixed with collagen, but this brand is vanilla flavored! It has a subtle vanilla flavor, which is the perfect addition!

The Sleep Loss and Weight Gain Connection – This was super interesting with regard to how sleep, cortisol, and stress majorly affect weight gain (or lack of weight loss).

Ruched Body-Con Tank Dress – I’ve been waffling on this dress all summer. It’s so cute and definitely something I’d wear a ton. Even though it’s almost the end of summer, it’ll be warm here for another couple months. I should just buy it, right? Right. But what color? There are so many choices!

Ruched Body-Con Tank Dress, Main, color, Red Lipstick

Carter Good on Instagram – Everytime Carter Good’s post pops up in my Instagram feed, I find myself nodding my head in agreement. He’s a fat loss coach, but unlike many “no-nonsense” accounts out there, he has a super balanced (and funny!) approach. He shares helpful infographics, facts, and realistic advice on how to have a goal while still living your life.

New headshots from Stephanie Olsen – Stephanie randomly found me on Instagram, and it turns out she lives 5 minutes away from me. She invited me to her studio for a complimentary shoot. I’ve never actually had an official headshot, so I’m glad to have these to add to my collection!

Working with Stephanie was really great. She’s super friendly and laid-back, and I really loved her home studio. She had so many amazing lighting and setting options to fit whatever style/look you’re going for. I highly recommend her! 🙂

Question of the Day

Which shoe do you like better?

What color dress would you pick?

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Clean Eating Coconut Latte Recipe

This clean eating coconut latte is the perfect, dairy free start to your morning!

I have to admit, lattes are a weakness. Decaf or fully leaded, I just love the flavor. I even have this one cup,… Read more →



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Wearable Weights: Are They Worth It?

If you’re looking for an easy way to incorporate a beginning strength training practice (or just a little extra effort) into your exercise routine, wearable weights—which include weighted vests, ankle weights and wrist weights—can seem like a no-brainer. After all, you’re technically investing the same amount of time and doing the same activities but just with more effort and benefit. And you just have to slip them on and go, right?

Not exactly.

What Are Wearable Weights?

The most common types of wearable weights include weighted vests and wrist and ankle weights.

Weighted vests are exactly what they sound like, except instead of zipping or buttoning the vest in the front, many models go on over your head and attach at the sides. Vests range anywhere between 15 and 150 pounds in weight, and typically have pockets where the weights go. You can easily adjust the load by adding or removing weights.

Meanwhile, wrist and ankle weights can be as light as one pound apiece or as heavy as 20 pounds. The weights themselves are often built into a thick strap that you then wrap around the wrists and ankles and secure with velcro.

The Risks and Benefits of Weighted Vests

Runners often use weighted vests to enhance running performance and economy, or how much oxygen you need to sustain your effort. For example, one study in Biology of Exercise reveals that runners who trained with a weighted vest equivalent to 8, 15 and 20 percent of their body weight improved their sprint running performance by up to 10 percent.

But even if you’re not a high-level runner, you can still reap benefits by following their lead.

A weighted vest can be a great option for boosting the intensity of your cardio activities, so you end up burning more calories in the same amount of time if that’s a priority. After all, when you add extra weight to your body, your muscles and cardiovascular system have to work harder to sustain your efforts.

Wearing a weighted vest can also be a great way to incorporate muscle- and bone-strengthening benefits into aerobic activities like walking or jogging. When you place resistance on your body, you stimulate the process of creating new bone cells, which ultimately helps prevent bone loss.

That said, you should steer clear of weighted vests if you have any neck or back issues. Wearing weight around your torso will place added stress on your spine, which can travel upstream to your neck.

Even if you don’t have any existing neck or back issues, there are still safety precautions it’s smart to consider.

For a start, don’t go heavier than 10 percent of your body weight. This means if you weigh 150 pounds, your vest should weigh no more than 15 pounds. Start light and gradually work your way up. Similarly, start by incorporating a weighted vest into your walking routine once or twice per week. Also, think twice before wearing a weighted vest while jogging or running, however, as this could place added impact through your spine.

You’ll also want to make sure the weight in your vest is as evenly distributed as possible. Spread the weight equally in the front, back and sides of the vest so you don’t overwork the muscles and joints in one area of your body. If you place all the weight in the front of the vest, for example, your back muscles will have to work much harder, which increases your risk of back pain and injury. Putting all the weight in the back, meanwhile, places extra stress on the muscles in the front of your body.

If your weighted vest has a belt, secure it tightly to keep the weight close to your body.

The Risks and Benefits of Wrist and Ankle Weights

It’s not uncommon to see people walking around with weights attached to their wrists or ankles. Like weighted vests, wrist and ankle weights can increase the intensity of your walk or run, leading to a greater overall calorie burn.

However, the calorie-burning benefits don’t outweigh the risks to your joints, muscles and tendons.

For starters, wearing wrist and ankle weights while walking or running can actually strain your joints, increasing your chances of injuries like sprains and tears. Ankle weights in particular can change your gait by shifting more of the work onto the quads (the muscles in the front of your thighs) and pulling on your ankle joint, ultimately leading to pain and injury to the knees, hips and back. And if you have any balance issues, wrist and ankle weights could potentially increase your risk of falls by altering your center of gravity.

Wrist and ankle weights can safely fit into an exercise routine when used for standard strength exercises. Wrist and ankle weights are the perfect choice for exercises like side-lying leg lifts, biceps curls, bent-over rows and lateral raises, which target specific muscle groups like the hips, biceps, shoulders and hamstrings.

In fact, wrist weights can be especially helpful if you suffer from arthritis and have trouble gripping a dumbbell, so check with your doctor to see if they might be a good addition to your routine.

Final Primal Considerations

While I wouldn’t argue wearable weights are necessary by any means, for some people they can be a useful investment. Weighted vests make it easy to boost the intensity of an otherwise low-key stroll, while wrist and ankle weights can make resistance training more manageable for those with arthritis or limited space to exercise. Just play it smart: check with your doctor first if you have any existing back, joint or balance issues. Assuming you’re good to go, start lighter and gradually work your way up.

Have you used wearable weights of any kind? What’s your experience been? Thanks for reading today, everybody.

paleobootcampcourse_640x80

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Baby: Entering The Third Trimester

28 weeks!

I haven’t written a “how I’m feeling” baby post in over a month – mostly because things have been smooth sailing. I’ve been feeling good overall in the sweet spot of the second half of the second trimester. Things have started to get a lot more real these past few weeks with much more wild movements, limbs punching out, and feeling like my range of motion is now limited. My uterus has reached my ribs, and so now I’m having trouble doing anything that involves bending over. (I wrote the same thing at 28 weeks pregnant with Mazey!) I had my glucose test, which thankfully I passed! And my blood work was normal too, so that was great to hear.

27 weeks

I’m still working out most days of the week – strength class x2, a good long walk one day, prenatal yoga one day, and either cardio or a cycle class the last day.

Symptoms

New things I’ve noticed:

  • I have a linea negra now
  • Sneezing is hard in many ways (abs, bladder – oof!)
  • It’s gotten a lot harder to sit up if I’m reclined back on the couch
  • I have actually felt breast milk let down and drip out which is something new to this pregnancy!
  • I’m having to pee all.the.time. again, which is also something new this time around. If I take even one sip of water, it goes straight to my bladder. Running is impossible for this reason alone. Strangely, I can usually go the whole night without getting up to pee. I’d say 25% of the time I get up just once. So that has been nice!
  • I’ve started to feel kind of like I can’t breathe and woozy if I lie on my back for more than a minute or two, so most often if I’m reclined I’m on my side.
  • I’m feeling little limbs move around as of around 27 weeks – poking out and things. Thomas got to feel a crazy arm or leg interaction one time!
  • I’m still having on and off nose bleeds. Not like the gushing out of your nostril kind, but (sorry if this is TMI) I can just taste it and know it’s happening. It’s like a slow trickle for a few minutes in the back of my throat (and it’s gross – sorry).
  • My stomach space is shrinking, and I’m getting full so fast.
  • I don’t have too many cravings, and eating is pretty normal.

28 weeks

All relaxed out:

Sleep

As a stomach sleeper, nighttime is always one a challenges of pregnancy. The Snoogle is back in my life full time. I most often start out laying on it on my stomach with my bump in a donut hole and then move down onto the bed to one side with the candy cane end between my legs for 1/3 of the night and hugging the whole thing for the last 1/3. I didn’t take it with me to the Sanderling and I made a little bed with 4 down pillows that I slept on top of with my bump in the channel between them. It was actually the most comfortable I’ve slept so far, but I don’t know if I have enough pillows here to re-create it. If I didn’t already own a Snoogle I would buy this pillow because I think it might be better for sleeping on top of with the bump in the middle.

29 weeks

Getting Ready

Other than packing a hospital bag and washing all the newborn clothing, which I will do closer to 36/37 weeks, having our sprinkle party in September, buying some last minute consumables (like diapers), we don’t have much we need to do. We had a child birth class last week with our doula (who is a child birth educator). Maybe we should schedule a hospital tour? We’ll continue to prep the nursery downstairs too, but most of that won’t happen until September.

Overall I’m feeling pretty chill about it all. Much more chill than I was last time! My biggest concern is getting as much work done as I possibly can before October comes.

Thomas has been getting ready too 🙂 Reading and pushing the empty stroller around the house!

30 weeks!!

Baby #2 LINKS!

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