Posts Tagged ‘moderation’

Too Much of a Good Thing

August 8, 2013

We pride ourselves in eating healthy foods that taste good and are good for us. It would seem that eating lots of these foods would be a good thing, right?
In some cases yes, but in others, it can be a case of too much of a good thing.

carrots, vegetables, nutrition

Carrots contain beta carotene, which gives them their beautiful orange hue. They are low in calories, and high in vitamin A and fiber. If you eat too many of them, your skin will take on that same orange cast as the carrots. Not so pretty,we think!

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Nutmeg is a spice, generally used as a flavoring in small amounts. Consumed in huge quantities, it can cause hallucinations, fear, anxiety attacks, and in two rare cases, death. We can’t imagine why anyone would willingly consume such a vast amount of the spice, so feel free to keep enjoying it in moderation.

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Fish in general are very heart healthy, and it is recommended that we eat fish at least a few times per week. However, the  kind of fish you eat can come with consequences that out weigh the benefits.  The larger the fish, the higher the mercury content is, due to the fact that these species eat many other smaller fish, causing a cumulative effect in their systems. Tuna, swordfish, and mackerel are among those to eat in moderation. It is recommended not to consume more than 12 oz. of these fish per week, and it is advised that pregnant women avoid them completely.

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Kombucha is a trendy drink, consisting of raw, fermented and naturally carbonated tea. The fermentation brings out probiotic properties, but also produces alcohol. Whole Foods markets recently pulled all Kombucha products from its stores, citing concerns that the alcohol levels exceeded the legal amounts in some cases. Over indulging in kombucha can bring about a nasty hangover. Home produced kombucha also carries the risk of harboring mold and bacteria. We say “YUCK” to that!

Close up detail coffee beans on countertop

Lots has been written lately about the positive effects of coffee. Other than the obvious caffeine kick that gets us up and moving in the morning, coffee also has superfood powers that can help prevent diabetes, protect your brain, and reduce the risk of certain types of cancers. When too much coffee is consumed, it can lead to a serious case of the jitters, involving dizziness, heart palpitations and in some extreme cases, heart attacks.  Limit caffeine consumption from coffee, energy drinks and supplements to keep the effects in check.

photos: Glasshouse Images

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Back to the Gym: Day 1

February 21, 2013

Young woman stretchingFor those of you who know me, my workouts were part of what defined me:six times a week, every week.

I took hardcore cycling classes, ran intervals, and did circuit training, rowing and weight lifting. If I was really sore, or my Saturday cycling teacher was on vacation, perhaps I’d throw a little Pilates into the mix.

Then, in early November, something snapped. Literally. My patella, or kneecap for those not familiar with anatomy, cracked in a perfect, horizontal line.

I barely moved for a few weeks, and then worked my way up to a hobble. After about 8 weeks, I was walking with a limp. I have been progressing well in my physical therapy, and with the week off from my crazy work routine, I decided the time had come. I removed the medical freeze from my membership and gingerly hit the gym.

I started on the ARC trainer, a variation on the elliptical machine, which has a resistance setting of 1-100 and an incline setting of 1-10. Normally, I would do this at 10 and 100. Today, I left the incline relatively flat, and started slowly at a resistance of 15, working my way up to 50 at a steady but moderate pace.

Next, I tried some upper body weights. I was able to do about 80% of my former weight, and did some seated rows, lat pull downs, bicep curls, triceps pull downs.

I worked on most of the leg exercises that we do in physical therapy, this time working both legs. Although the left leg did most of the heavy lifting during the healing time, now it’s wounded sister gets all the attention. It’s time to show them both a little love.
I did floor based abdominal exercises with a small medicine ball. No standing cable twists, and no decline bench, which can put strain on the legs.

I stretched and iced and I am good to go.

I feel energized, accomplished and really, really hungry!

I expect to feel some soreness tomorrow, but hopefully the good kind, where you challenge your muscles and they let you know that they did their best.

I know I will get stronger everyday. It is hard to restrict myself from doing too much, but I know if I injure myself again, I will be sidelined for another few months. Moderation is everything.

photo: Glasshouse Images


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