Walking: My Tidbits to Help You Along the Way

Walking is one of my favorite workout activities.  I throw on my headphones and backpack and off I go.

You may ask... why backpack?  Well, here is what I throw in mine:

• Water Bottle (for hydration)
• Camera (To capture beautiful shots along the way)
• Car keys & wallet (if I drive to my destination)
• (When walking the dog) Poopie Bags, Additional Water and Doggie Drinking bowl

Today, on my way home, my Anterior Tibialis (front part of my leg) was burning and bulging.  I decided to do some research to find out if walking was actually causing my leg muscles to grow (heaven knows that I don't want bulky legs!).

During my "investigation" I uncovered a few really cool facts and thought I would share them with you.  First off,  I was shocked to learn that there are two types of muscle fibers in our body, slow-twitch and fast-twitch.  Depending on which of these fibers you work out depends on if you bulk up or slim down.  

A lot of "bigger" walkers (like myself) think that their leg muscles are bulking up.  However, the truth is there is still a lot of "fat" underneath there.  If you eat healthy and do the right type of exercises your legs will get leaner.  If you notice "skinny" walkers and hikers actually have smaller legs.

Back to the slow-twitch and fast-twitch fibers I was referring to earlier...

Slow-twitch fibers do not grow in size.  These fibers are for sustained activity.  For example, you are using slow-twitch fibers when you walk, riding a bike, taking dance lessons, jogging, etc.

Fast-twitch fibers do have the ability to grow in size.  It is all about having the proper training.  Fast-twitch exercises include a high intensity exercise for a very short duration.  An example of this type of activity would be a short distance speed skater who needs a quick burst of speed help them win a short distance speed race.  The fast-twitch fibers are the best at doing this kind of "quick" burst.  

Now that you know it is safe to walk without bulking up those legs of yours, it is time to figure out how many calories you can burn during this exercise.  Click Here and see for yourself!

(source: About.com)

Working Out: Strengthening via Pilates

It has been raining since Sunday (3 days).  This makes it hard for me to get outside and do my walks.  So tonight, I decided to look through my list of workout DVD's and since I want to tone I opted for my Pilates for Dummies DVD.

I have had this DVD for a while.  It was the first Pilates video that I bought.  I am proud to say that it still works!  After the standing workout I was sweating like crazy.  I even took a picture of my legs.   They were red!  I knew it was because the muscles in my legs were heating up, but I wanted to understand the reasoning behind the redness.  So I did a little research and here is what I found:

"When you exercise, you are producing heat and increasing your body temperature. To regulate this temperature, your body signals more blood to flow to the skin's surface. This actually creates more heat on the skin's surface---enough heat to be radiated off the skin in order to cool it."- Livestrong.com

I have to admit that I love the sweat and hard work.  Unfortunately, I didn't get to do much of the floor exercises.  I have hardwood floors and thin Pilates' mats.  It can be painful to lay down on my back or sides.  My next task is to purchase a thicker mat.

After the standing portion of my Pilates workout.

The redness from working out.

Recipes: Drink Yourself Healthy

Dr. Oz's Fat-Burning Mocha Madness

• In a blender, mix ½ cup of cold water (you can add more or less water depending on the consistency you prefer).
• Add 2 scoops of nutrient-rich chocolate-flavored protein powder.
• Add 1 tsp of granulated instant coffee.
• Gradually add 5 ice cubes to thicken.
• Blend on high for one minute (in a pinch, this shake can also be made by simply mixing ingredients together in a glass with a spoon).
• Drink yourself skinny!

BERRY, YOGURT AND FLAXSEED SMOOTHIE

A combination of fresh berries and ground flaxseed will supply vitamin C, fiber and plenty of protein. Adding 2 tbsp. of ground flaxseed will increase the protein content of your smoothie by about 3 g, Brazier notes. Adding 1/2 cup of Greek yogurt will give you another 23 g of protein as well as some calcium. Place frozen blueberries, blackberries and strawberries in the blender. Add ground flaxseed and the yogurt. Blend until smooth. If the smoothie is too thick, add 1/2-cup 100 percent fruit juice and blend again.

GREEK YOGURT AND ORANGE SMOOTHIE

Including 100 percent orange juice in your smoothie will add vitamin C to get you energized and ready to start your day. Greek yogurt supplies about 23 g of protein in just 1/2 cup, making the combination a nutritious breakfast. Place 1/2-cup orange juice and yogurt in your blender. Add frozen fruits, such as peaches or mangoes, to increase the fiber and vitamin content of your smoothie. Blend until pureed. Orange segments or nectarines are additional fruit options.

PEANUT BUTTER AND STRAWBERRY SMOOTHIE

This smoothie will mimic the taste of a peanut butter and jelly sandwich and will supply several grams of protein as well. Peanut butter enhances the taste of a smoothie as well, Mary Corpening Barber and colleagues note in their book, "Smoothies: 50 Recipes for High-Energy Refreshment." Strawberries supply vitamin C and add some fiber. Start by placing 1/2-cup of 100 percent strawberry or strawberry-blend juice in your blender. Add 2 tbsp. of peanut butter and frozen strawberries. Blend until smooth. To increase your protein intake even more, add a few tablespoons of plain Greek yogurt.

THE TUMMY SMOOTHER

It can be frustrating when you've been putting in the effort to lose belly fat and then your digestion system turns on you. This smoothie, from Allison Young in Women's Health Magazine, contains plenty of potassium and papain, both of which can encourage your digestive tract to behave. Additionally, the fresh fruit and yogurt offers plenty of vitamins, minerals and protein, which can all help to keep your metabolism running smooth. Place 1 cup cubed papaya, 1 cup sliced peaches, 1 medium pear cut into cubes, 1 tbsp. ground flax seeds, 1 tsp. sliced ginger, 6 mint leaves, ½ cup low fat Greek yogurt and six ice cubes in a blender and mix until smooth. Serve immediately. This recipe makes three servings at 109 calories each.

VERY BERRY SMOOTHIE

If you've only eaten oatmeal out of a bowl then you are in for a treat with this Very Berry Smoothie from Women's Health Magazine. Putting cooked oatmeal into a smoothie is an efficient way to reap the heart healthy, protein, fiber and whole-grain benefits while you're on the go. Place ¾ cup of cooked oatmeal, ¾ cup skim milk, ¾ cup berries of your choice, 2 tsp. whey protein powder and three ice cubes into a blender and mix until smooth. This Very Berry Smoothie recipe yields two servings, at 144 calories per serving. Pour it into a to-go cup drink on your way to work.

HONEYDEW-KIWI SMOOTHIE

When your sweet tooth starts to get the better of you, whip up a batch of Fitness Magazine's Honeydew-Kiwi Smoothie. The sweet combination may taste like your breaking your diet, but at only 110 calories per serving, your safe from having the drink go to your hips. Place 2 cups cubed honeydew, 1 cubed Granny Smith apple, 1 cubed peeled kiwi, 2 to 3 tsp. sugar substitute, honey or sugar, 1 tbsp. lemon juice and 1 cup ice cubes in a blender and mix until smooth. Pour into a glass and serve immediately.

GREEK GODDESS SMOOTHIE

This low sugar, high-protein smoothie can help you to achieve a Greek Goddess figure, named by creators Mary Corpening Barber and Sara Corpening Whiteford. Place ½ cup low fat Greek yogurt, 1 cup chopped and seeded organic cucumber, ½ cup frozen green grapes, ¼ cup chopped green onions, 10 fresh mint leaves, 1 tbsp. lemon juice, ¼ tsp. sea salt, ½ cup water, 1 cup chopped green apple and ½ cup cottage cheese into a blender and mix until smooth. Serve immediately.

Hiking Trips: Hemlock Bluffs #2

Today it was me, me, me....  I came home from work, changed clothes, strapped my backpack on and off I went.

Something has been calling me back to Hemlock Bluffs (about 10 mins from my house).  I decided to walk all of the paths today (about 2 miles total).  I am so glad I did.  I had a chance to see six deer!  They were all up close.  I was even able to catch a few pictures of them.

Walking really makes me happy.  I LOVE this time of year.  We are heading into fall and the weather is nice.  I  am really going to hate it when it starts getting dark early, and I can't do my after-work walks.

Here are some pics of my hike/walk:

My Work Out Music: Jams that Move Me (81-110)

81. The Cataracts- Top of the World

82. Chris Brown-Trumpet Lights

83.Chris Brown- Wall to Wall

84. David Guetta feat Akon- Sexy Chick

85.Edward Maya-Stereo Love

86. Fatboy Slim-Praise You

87. Krayzie Bone- Getchu Twisted

88. Mya- Case of the Ex

89. Nivea- Don't Mess with My Man

90. Blu Cantrell- Hit 'Em Up Style

91.Rihanna- Where Have You Been Remix

92. Three Six Mafia- Lolli Lolli (Pop that Body)

93. Timbaland- Break Ya Back

94. Usher- Yeah

95. Dirty Money- Ass on the Floor

96. Velvet- Fix Me

97. The Veronicas- Untouched

98. Solid Base- Stay with Me

99. Lil' Wayne- Swagger Like Us


100. Sum 41- Fatlip

101. Group Love- Tongue Tied

102. Queen- Tie Your Mother Down

103. All American Rejects- Swing, Swing

104. Taking Back Sunday- Make Damn Sure

105. The Joy Formidable- Whirring

106. The Killers- Mr. Brightside Remix

107. Flyleaf- Fully Alive

108. The Bravery- Honest Mistake

109. Muse- Uprising

110. Grace Potter & the Nocturnals- Paris (Ooh LaLa)

Breakfast: Egg Stuffed Bell Pepper

This morning I wanted to create my own breakfast (inspired by Fitness Magazine's Easy, Cheesy Baked Egg).  I experimented and boy did I enjoy it!  I am sitting here writing my blog, and I am stuffed!  I hope you enjoy!

Breakfast: Egg Stuffed Bell Pepper
Serving: 1
# of Calories (Egg Stuffed Bell Pepper): 168
# of Calories (Full Plate Below): 274

 Ingredients:
1 Slice Tomato
1 tsp Parmesan Cheese
1 Green Bell Pepper
1 egg
1 egg white
1 tbsp Best Damn HOT Salsa (see my recipe on previous post)
1 tsp butter
1 tsp 2% milk

Non-stick Cooking Spray

Directions:
1) Set oven to broil
2) Cut top off of bell pepper and clean out inside
3) Place bell pepper on a non-stick pan and place in oven.
4) Once bell pepper starts to char around the ring (see photo) begin preparing egg mixture.
5) Mix egg, egg white, butter, milk together and place in a pan coated with non-stick cooking spray on medium heat.
6) Scramble mixture and continue cooking until mixture is solid (no longer runny)  then mix in salsa.
7) Pull bell pepper out of the oven and place egg mixture inside the bell pepper.
8) Place sliced tomato on top of egg mixture (to fill hole) and then top with 1 tsp of Parmesan cheese.
9) Place bell pepper back in over and cook until cheese is well melted and slightly browning.  Then remove and enjoy!

I served this with 1 cup 50/.50 Spring Mix salad topped with 1 tbsp Kraft Italian Roasted Red Pepper Dressing and 6 strawberries topped with 1 tbsp Cool-Whip.

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