Adventures in Foam Rolling

Oh my goodness I have missed blogging! I am so so happy to be back to my active, busy schedule, but I miss this! The good news is, I have lots to write about. The bad news is, I have a lot less time to do so! But don't think I'm giving up on you, I will be fitting this in whenever I can!

Anyway, today's topic is foam rolling!

Ever see that big foam cylinder in the gym? Have any idea what it's for?

Basically it is a compact, portable, inexpensive deep tissue massage. It was actually while I was getting a massage right before I returned to school that I decided the foam roller and I needed to become friends. Historically, I have always had super tight muscles. Sometimes I can even feel tightness in my hips, glutes, and IT band when I sleep! Tight muscles are never fun. You move less freely, your exercise form is off, and your body can become misaligned. It's just no good. Massages are wonderful for you because they release tension in your muscles and stretches them out. Think more of how pizza dough is worked and stretched out,rather than a simple pull stretch. This is how massages (and foam rolling) works! But, obviously not all of us (aka barely any of us) are lucky enough to get a deep tissue massage every day. From friends and previous track training, I knew that the foam roller held the answer I needed in releasing the knots and tension in my body, but I wasn't exactly sure how. So I decided to do some research!

The tightness in our hips/IT bands/backs etc is all about fascia, a tissue that surrounds our bones and muscles. According to Canadian Running Magazine , "with repeated stress in one direction or in the same pattern, fascia will lay down new material to become stronger in order to protect the surrounding tissue. Too much build-up of new material, however, can also lessen the extensibility of fascia, restricting movement and altering movement patterns."

So it's a scar tissue buildup happening! What foam rolling does is use your body weight to roll out and break down this tissue, releasing the tension, and allowing you to move more freely. It also lengthens tight areas that are hard to stretch, like the IT band and hip flexors.I would very much like all the extra build up and tightness in my body to go away, wouldn't you?

Now I can't lie, foam rolling isn't always the most comfortable experience. Think about that massage again. When your masseuse is working out a knot, it hurts. Same goes for this. It's going to hurt at first. But, the more regularly you do it, the better things will get, as there will be less and less buildup and tightness to get through!

Try these exercises out at your gym!


 Roll yourself back and forth to hit those hamstrings!

 
This is for the IT bands! For more pressure, stack your legs one over the other .


For the quads. I roll very far down to work the hip flexors too.

For more check out
http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/14/equipment/foam-roll !

Once you begin, you will get the hang of it and eventually feel out which angles work best for you! Also, I have heard that lacrosse balls are great for working out smaller areas. I will let you know once I try this!

So do not be afraid of looking funny on the foam roller at the gym! Memorize some exercises from online and do not go another day suffering from tightness and fascia buildup! Chances are, people are going to think you're super hard core, knowing how to use that mysterious foam thing! Flaunt it. You care about you body, and are awesome for it. The grimace on your face as you work out a knot will cue instant respect and admiration. You know what you're doing! Don't be surprised if everyone is rolling out next to you soon. After all imitation is the sincerest form of flattery. =)

Sitting here writing this is bringing all the tension in my body to my attention. I may need to invest in a roller myself, so I can treat my body to a massage any time! They're only around $30 from Sports Authority.

Join me in my new foam rolling routine! Soon we will be tension free!

Be Well.

Love, Julie

Feel Good Food- Boston Style

Hello from thousands and thousands of miles up in the air! I am writing to you from my seat aboard my flight to Miami. Words cannot describe how ecstatic I am to return to my favorite city. This break was wonderful in the relaxation, family, and friend department. But let’s just say it is unlikely I will be living up north in the winter seasons… ever.

As school begins again, along with internships and the running of my wellness organization on campus, my posts likely will be a little more sporadic. I hope to still do several a week at least, just maybe not daily. It’s been just about a month since I began writing and I’ve had such fun sharing the random wellness adventures of my life. I look forward to making this baby fabulous! Speaking of adventures, I have a few healthy foodie finds for any of you in the Boston area (or in an airport).

Exhibit A: The U Food Grill at Logan airport (and I’m assuming other locations)

As I prepared for my trip today, I knew I was going to be dealing with lunch time right before my flight. Just in case I had no luck finding something, I filled my carry on with Kind Bars, Whole Wheat Tortillas, almonds, an apple, Belvita Biscuits, and vegan chocolate chips! It’s all about being prepared. As an active person, you want to always be able to fuel yourself like an athlete (and your metabolism will require you to) , no matter where you are. Sometimes it just takes a few seconds to throw some things in your bag before leaving.

               

 In the airport, I often find bananas or fruit cups for sale. I’ll sometimes come across a salad, or veggie sub.  Today, even the little news shop was selling Kind Bars. When I walked into the food court I was extremely excited to come across The U Food Grill. They focus on having delicious meet nutritious, and offer a huge variety of healthy sandwiches, salads, soups, and more. Everything on the menu had its calories listed next to it, so customers could make informed choices about what they pick. So here was my “airport lunch”.

Not bad, huh?

I chose to go with a variety of sides. I got a side salad, side of steamed broccoli, and a side of black beans (which was a huge portion, so I eye-balled what was normal for me). It was super delicious, and fit right into my usual clean eating routine.  I always find it very exciting to discover a place like this! If you come across one in your travels, know that it is a safe bet for a delicious feel good meal.

Exhibit B: Life Alive Urban Oasis & Organic Café – 765 Mass Ave, Cambridge

Last week my friend and I decided to brave the cold and venture into Cambridge and Harvard Square. He had just returned from Tel Aviv, which has a very similar climate to Miami. Needless to say, this outdoor excursion was a big deal for both of us. It turned out to be absolutely wonderful. After weeks of hibernation, walking around the city felt amazing (warm socks make a big difference). My friend is on the same page as me when it comes to health, wellness, and diet, and so looked up fun vegan friendly places we could check out, which led us to the coolest urban zen clubhouse ever. 

I fell in love. The décor was colorful and artistic, and the food was AMAZING. Their menu is full of salads, bowls, juices, smoothies, wraps, and “coffees”. They describe their offerings as “vibrant, therapeutic food; healing for your body and delicious in your mouth”. It is all as organic, local, sustainable and unprocessed as possible.

I ordered a demi size of  “The Alchemist” (funny since I just read that!), their smaller portion of a combination of sweet corn, carrots, kale, sprouted legumes, sun sprouts, and sesame seeds over quinoa with a Ginger Nama Shoyu sauce. This was just one of a dozen bowls they offer, and I’m sure each is equally delicious. I could likely eat here every meal, every day for quite some time and be the happiest person in the world. There is nothing like pure, whole, organic, delicious food. I truly aspire to be able to recreate some of their items. I think the key is in the sauces! 

We finished our meals with their Dandi-Blend Coffee substitute. It is a combination of dandelion, beet, and chicory root which tastes like coffee, while actually being healthy and detoxifying! We each downed a decadent Dandi-Mocha Latte with soy milk. Simply amazing. The world needs more places like this. 

Check out their website at www.LifeAlive.com

Exhibit C: Samba Steak and Sushi, Framingham Route 9

Since going vegan, sushi is a hit or miss thing for me. Some places have amazing vegan sushi, others not so much. I was so happy to come across Samba this summer. They focus on organic ingredients and offer a variety of delicious vegan options. My two personal favorites are the Mixed Organic Greens roll, with sweet potato, tofu, and brown rice, and the Tropical Fruit roll with avocado, mango, papaya, and brown rice. Top them with a bit of ginger and enjoy a wonderful sushi meal. I also love their fun drink menu and club-like atmosphere. Samba provides great dining experience where, with the right choices, you can enjoy a super healthy meal. 

If you’re in the Boston area, check these places out! I have a ton of favorite spots in Miami that I cannot wait to share with you all too. As I always say, it is more than possible to be an adventurer, enjoy great dining experiences, while staying true to your wellness goals and values. Enjoy!!!

Be Well.

Love, Julie

How to enjoy meals out and maintain your healthy diet

Hello everyone! With the New Year beginning, many of you may be trying to make healthier choices in your diet. This is fairly easy to do at home, when you are in control of what is being put into your food. What about when you are eating out? How do you stay on track?? Here are a few tricks I’ve figured out to help  you in your eating out adventures. 

1. When it comes to fast food, don’t. Please just do not! Take a look at any fast food’s nutritional information on their website if you need convincing. Just say no. You deserve a fresh, well prepared meal. Yes, I have been at Burger King or McDonald’s with friends without getting anything. It is possible and feels awesome. When it comes to “fast food” I will only eat two places…

                1. Subway- I get a six inch veggie sub on wheat with mustard. No cheese, no extra dressings etc. It may not fulfill every one of my nutritional meals for the day, but at least I am eating clean and light.

                2. Chipotle- I love chipotle’s philosophy of offering ingredients with integrity. If you know what to order, you can get a fantastic, well rounded meal here. Warning!! According Eat This Not That just the tortilla used in making burritos is 290 calories. Just the tortilla!!! I don’t know about you, but I’d like to be able to enjoy more than a tortilla and some lettuce for my meal please. Go for a salad instead. You can get all of the flavor for a normal calorie intake. I always get a salad with black beans, peppers, salsa, and a tiny bit of guacamole (yes, I ask for a tiny bit). No cheese, sour cream, etc! I feel great about what I’m eating and enjoy a delicious meal. They have a fantastic calorie calculator on their menu, so you can avoid pitfalls.

2. Do your research- Most major chains have all of their nutritional information online or on an app. Look at this! You will be shocked at what you find. For example, half of the Panera vegetarian sandwich, just half, (seemingly healthy) has 190 calories just from the bread! Also, most everything , even the seemingly healthy things, from The Cheesecake Factory has an OUTRAGEOUS amount of fat and calories. It's best to just go somewhere else! Educate yourself. Look at your options. How can you have a nice meal without destroying your efforts to eat well? Luckily, a number of chains are now offering healthier options. For example, Uno’s has some wonderful veggie and whole grain side dishes, and offers a veggie wrap which, without the goat cheese, provides a filling ,flavorful and guilt free dinner. Ruby Tuesday’s now offers Fit and Trim specials, great veggie sides, and spaghetti squash! Bertucci’s also has some lovely small vegetable sides that can combine to make a yummy dinner. Take the time to look ahead and plan! For example, if my friends ask to go out, I always make sure to suggest a place I know has options that I can enjoy while feeling good. How do I do this? I put in the effort because my body and health are important to me!

3. Make your own meal- If it’s on the menu, chances are it can be combined with something else to make a meal. As a vegan, I often order several sides and a salad and let the waiter know which will be my entrée. Also, never be afraid to ask questions! If you have a concern about an ingredient that may or may not be in your meal simply ask. It’s almost always possible to get things without extra heavy condiments, cheeses, etc. Also, ask for your veggies to be prepared with olive oil and not butter!

4. Beware of salad dressings- Ever wonder how a salad can be listed as over 500 calories? It’s likely the dressing. Stay away from the complicated ones. Ask for olive oil or plain vinegar instead, on the side, so you can control how much goes on. Croutons and cheese are also easy things to cut out that can ruin the “healthiness” of your salad ! (more on preparing the perfect salad to come in a future post).

5. Go with the flow- Staying healthy in the restaurants of America takes a bit of effort. Prepare ahead of time and be ready to go with the flow. For example, if you have read the menu of somewhere and know it will not meet your dietary needs, have a healthy snack ahead of time. Also, if you leave unsatisfied, knowing you stayed within your clean eating routine but need more nourishment, have something after! For example, today I went out and got a veggie burger with my mom. It came on a massive white roll. I do not eat massive, white rolls. However, I knew I needed something grainy. So, I simply ate the burger itself, and small side salad, and then came home and had one of my favorite tortillas. Problem solved!

Restaurants do not control you! You get to decide what goes into your body and what is used to form your complete composition. If you have a nutritious meal, your body uses that fuel to create the right mixture of muscle, bones, cells, fat etc. If you are overloaded with heavy foods, your body will have too much to handle, and that lovely layer of unnecessary reserve starts to accumulate near all of your “problem” areas. With minimal effort, you can make sure all of your hard work in taking care of yourself does not go to waste after a few meals out. You can be fit while being social with friends and family! The two are not mutually exclusive. Healthy living is a lifestyle, not a temporary routine. It simply becomes second nature and a part of who you are. It may take a little figuring out at first, but soon you will be tackling every situation with ease. I promise!

Be well.

Love, Julie

Veggie burgers can be sneaky sometimes

Well, I’ve been home for a little over two weeks and it’s getting to be that time where this Miami girl has about had it with the suburbs of Boston. I’m used to being able to walk wherever, being active easily, and most importantly the warmth and sunshine. I always struggle at home, given how the spread out layout of my town makes walking anywhere not super appealing, and being so far out of the city doesn’t exactly bring the most exciting day to day activities. Now, I think I would do a lot better in the summer, with my drive to be active and explore new things. But it’s December, and snowing. I have been forced into hibernation. So, in attempt to not be sitting around all day (other than for my workout), I’m writing to you today at my make shift stand up desk on one of my dressers. I guess that’s something?

Anyway, back to business! Today I wanted to share a little about my journey in shifting my diet and becoming plant based. A main challenge in this was figuring out what a usual “entrée” for me would be. My roommate at the time was a vegetarian, and so I always noticed veggie burgers as her go-to. I decided to give them a whirl! However, I soon discovered that this would be a trial and error process. Not all veggie burgers are great for you! This post is for anyone who likes to occasionally enjoy a veggie burger, vegan or not. The right ones are awesome, quick, and convenient meatless Monday alternatives, and for me in college, an everyday staple.

Eating vegetarian or vegan does not necessarily equate with eating healthy. For example, a vegan could technically live entirely off of fake meats, fake cheeses, refined carbs, oreos, vegan ice cream bars, and other junk foods. They probably are worse off than a clean eating omnivore! This is why the diet I follow closely is actually called a “whole foods, plant based diet”. It stays away from chemicals, artificial and super processed foods, additives etc. While store bought veggie burgers are a “processed food” , it is possible to find ones made with mainly whole, healthy ingredients which provide you with great plant based protein and nutrients.

I started off buying a package of Morningstar Farms Garden Veggie burgers. First off, I learned it wasn’t actually vegan.

Threw that package out.

Then I bought their vegan burgers. It was around this time that I was doing more research concerning soy products. I’m still not quite sure what the deal with soy is. It’s a very controversial subject. However, when it comes down to it, things like soy beans and tofu are usually ok because they are soy in a natural or very close to natural state. When the soy is stripped down in various forms, creating oils, proteins, milks, and other not so natural things, is when it becomes iffy. Also, the issue of genetically modified soybeans is very important. Always always buy non-gmo. So, with this research, I decided to try and stay away from soy as much as possible other than in edamame, tofu, and occasional soy creamer form. This gets tricky. Some form of soy seems to be in everything, even bread! Therefore, try is the key word! Our best effort is always better than no effort.

Back to the burgers. After doing this research on soy, and learning more about how to pick proper foods, I looked into the ingredients of this burger (taken from their website).

WATER, TEXTURED SOY PROTEIN CONCENTRATE, CORN OIL, CONTAINS TWO PERCENT OR LESS OF AUTOLYZED YEAST EXTRACT, VEGETABLE GUM, NATURAL FLAVORS FROM VEGETABLE SOURCES, MALTODEXTRIN, SOY FIBER, SALT, CARRAGEENAN, POTATO STARCH, ONION POWDER, CARAMEL COLOR, DISODIUM INOSINATE, DISODIUM GUANYLATE, KONJAC FLOUR, SUNFLOWER OIL, SESAME SEED OIL, SOY SAUCE (WATER, SOYBEANS, WHEAT, SALT), CONCENTRATED ONION JUICE, ASCORBIC ACID, VINEGAR POWDER, CITRIC ACID, ASPARTIC ACID, MODIFIED CORN STARCH, MALIC ACID, SUCCINIC ACID, TARTARIC ACID, LACTIC ACID, WHEAT FLOUR, SOY LECITHIN.

…What? What was I eating? I have zero clue what the majority of these things are. Also, Morningstar does not list “non-gmo” on its products. Essentially the burger was some engineered, soy, something. What genuine nutrients and healthy protein was I getting from that?

Threw that package out

A more enlightened me headed out once again, this time to Whole Foods. I checked out Amy’s Organic veggie burgers. Organic…that was a good start! I discovered that some of their burgers are made with soy and some are not. I picked out the Light in Sodium California Burger. Here are its ingredients:

Ingredients : (Vegan) Organic mushrooms, organic onions, organic bulgar wheat, organic celery, organic carrots, organic oats, filtered water, organic walnuts, wheat gluten, organic potatoes, expeller pressed high oleic safflower and/or sunflower oil, sea salt, organic garlic. Contains tree nuts & wheat.

Whewf real food! All food that I can pronounce and recognize, Yay! Not to mention, this has a delicious flavor and “meaty texture” for just 110 calories a burger! Another great option for those who are gluten free is the Sonoma Burger. This one is a little heartier, made with quinoa. I love to throw these onto my George Foreman, and wrap them up in a lavash with red onion, mustard, spinach, and tomatoes! In the midst of the semester, this becomes by everyday dinner quite quickly.

Another awesome option that I have been eating more frequently lately is Dr. Praeger’s California and Tex Mex Veggie Burgers.

Ingredients: Carrots, Onions, String Beans, Oat Bran, Soybeans, Zucchini, Peas, Broccoli, Corn, Soy Flakes, Spinach, Expeller Pressed Canola Oil, Red Peppers, Arrowroot, Corn Starch, Garlic, Corn Meal, Salt, Parsley, Black Pepper.

Beautiful, just beautiful! The soy in this is actual beans, not textured soy protein. Warning: These burgers are green, and softer than Amy’s. Do not freak out! They are absolutely delicious. Give them a try. I also hear if you use a toaster oven to heat them up, rather than a George Foreman, they are not as squishy. Either way, they are amazing in wraps, or crumbled up into salads! They also seem to have a higher nutrient density than Amy’s which is why I usually pick these. But either makes a great choice!If I have a veggie burger for one meal one day, I make sure to get my protein in my other meals from my shakes, beans, or other more whole food things!

So, next time you’re in the mood for a burger, try it veggie style! Make sure to pay attention to what goes into it, so you enjoy the full benefits of the pure ingredients. Healthy choices come with trial and error. It will all come with time, attention, and research!

I hope this helps you avoid some of the same roadblock’s I ran into!

Be Well.

Love, Julie

My favorite Law of Spirtitual Success *It will change your life*

A favorite story of mine happened when I accidentally pulled out of my driveway without looking. Of course the one time I do this (I’m serious the one time), a car goes flying behind me. I hear this hugeee honk and hit the brakes one inch away from the car. I didn’t move a muscle, with fear I would give her nice SUV a love tap. The woman pulls away, and I remain still. Then she proceeds to get out of her car and scream at me for about 30 seconds straight. Mind you, I didn’t hit her. Yes it was my fault. Yes it was a one-time mistake. I get it. It was scary enough. Anyway, she’s screaming, on the street, alone. My windows are closed, and I hear absolutely nothing she says. All I can think is man, this woman is freaking out, getting all stressed, and I realized it was a bad situation, and have chosen to remain calm. So, when she pulled away in a huff, ruining her own day (for not being hit), I was shook up for a little and then decided to recognize my mistake and move on calmly. We made two very different choices, and I’m sure that day the universe responded to us in very different ways. Years ago, I may have been seriously bothered by that, or have yelled back. But, this law brought me back down to earth…

          Yes we have returned to Deepak! We still have many more awesome laws to go. Have you been reading? Listening maybe? I cannot possibly cover all the wisdom Seven Spiritual Laws of Success shares in this blog, so don’t cheat yourself. Go get it!

                 

          So let’s see where are we? Law number three! We just explored The Law of Pure Potentiality and The Law of Giving. Now we arrive at The Law of Karma.  I think it is safe to say that this is my favorite law. As can be seen from my little story, it is one whose relevance I see in my life every single day. It has gotten me through various tough situations, and continues to be a voice of reason in my daily life. Let it guide you as well!

According to Deepak, The Law of Karma tells us that “every action generates a force of energy that returns to us in like kind”. How do these actions come to be? They are choices. Think about it. Every minute of every single day, we make choices. We choose what we do, we choose how we treat other people, we choose how we feel about ourselves, and we choose how we react to certain situations. In every single thing in life, we have the power to choose. However, so many times we forget this simple fact. We think we are subject to certain conditions. We unconsciously make decisions that may not return the best energy to us. Yet, they are still decisions, that we have made, that no one forced us to make.

Here is how Deepak suggests using the Law of Karma:

1. Witness the choices you make in every moment. The best way to prepare for any moment in the future is to be fully conscious in the present.

2. Whenever you make a choice, ask yourself two questions: “What are the consequences of this choice?” and “Will this choice bring happiness to me and to those who are affected by this choice?”

3. Ask your heart for guidance, and be guided by its message of comfort or discomfort. If the choice feels comfortable, go ahead with that choice. If the choice feels uncomfortable, then don’t make that choice.

This law is so simple, and yet again so incredible. How could we possibly have forgotten how much power we have over our own lives? For example, milk has spilled all over your kitchen. Do you freak out and moan and get angry? Or do you take a deep breath, calmly get some paper towels and clean up the mess? Which will return more positive energy to you? Which will upset everyone around you? Say it spills on your clothes. Will people admire you more for carrying yourself with poise, or for causing a huge scene?

There was a time this semester (or actually a few times) where I was absolutely overwhelmed with commitments. I didn’t know how I’d get it all done. I began to freak out. Then I remembered Deepak’s melodic voice in my head speaking about The Law of Karma. Stressing out over it would only cause me discomfort. It would not help me get everything done. So, I took a deep breath, made a to-do list, and decided to tackle everything one thing at a time. It would all get done, and I needed to take care of my sanity as well.

 So keep this in mind in absolutely any situation. You’re going out after a significant other did something to bother you…is it going to ruin your good time? Or will you go out confident in yourself, and have fun with your friends? Someone has a different point of view than you. Do you become irritated and judgmental? Or do you listen and consider different possibilities, offering your love and support?

It also pertains to health goals. Is skipping your work out today necessary? How will it make you feel? Does your body really need a break (the answer could most certainly be yes)? What are you going to feed your body? Will it make you feel good, or bloated and tired?

I in no way have mastered this law at all yet. However, it is an absolutely amazing resource. Whenever I am anxious or insecure about something, I always remember that I am choosing to feel that way. No one is making me. Remember the quote I posted a while ago? “You are only confined by the walls you build yourself”. It’s a lot to wrap our heads around. Society has conditioned us to react and act in certain ways. It’s ok. Let’s just take it one choice at a time, one day at a time, and remember that we are in control of our own lives. I’m speaking to myself on this one too!!

Wishing you a calm and wonderful day full of awesome karma from the universe,

Be Well.

Love, Julie