new year’s top 10 tulsa food list—in my opinion—- Friday, Jan 20 2012 

food, recipes and some nutrition patricia 2:01 pm

Top 10 health foods that “I think” tulsa people actually consume:

After polling tulsa girlfriends, ages 30, 40, and 50-something I’ve come up with a list of actual healthy foods that realistically will make it into your and your family’s tummies. Following are real foods you most probably consume that are not only so very healthy for you but also delicious….

1. Fisher eggs, local and as one friend says, “check out their expiration date, wonderful!”… also, did you know eggs have most every nutrient we need and the cholesterol is actually used positively by our bodies.
2. Blueberries, also found locally—try thunderbird and toomey berry farms.
3. Good beef— www.johnsfarm.com or at 15th street farmers market during warm months. they are known for “healthy soil, healthy food, healthy people”. great recipes!
4. Good beef—-natural farms, a tulsa family business “specializing in pasture fed, lean beef and superior, quality natural groceries”.
5. Good beef—-good grief, we’re from Oklahoma—–favorite hunting friend who hunts in western oklahoma in those grass-fed fields where the beef doesn’t even need to be marinated because there is no game-taste. siegi’s processing factory does great job of preparing game for freezer.
6. Milk—swan’s dairy in claremore and their cheeses, especially curds. milk does a body good and actually if in order of personal preference this would be in the number one spot. whole milk has all the natural nutrients available in the way intended, no taking away or added to. braums, rbgh free!!!
7. Green beans, don’t give up young moms—frozen or fresh have great taste that one day most all our kids enjoy. fresh vegetables—-delicious!
8. Grains—-oatmeals, breads, rice
9. Honey—-reducing processed sugars is not just a current fad everywhere, it is critical to long term health for all ages and all sizes. but ask your doctor or nutritionist before giving baby honey.
10. Salt—-we all love it and can’t live without it…..#9 info applies.
11. oops, in all honestly could be #1, but since its been considered taboo in the health-food industry for so long and because it’s place is naturally after dinner it doesn’t make the top 10 but true to myself i can’t leave out dark chocolate—besides it has its own post(march 16, 2011). just a bite will do————

 

Winter water Tuesday, Jan 10 2012 

food, recipes and some nutrition patricia 5:55 pm

Are you thirsty? That is the litmus for how often and when to drink water. Another basic rule of thumb is that the color of urine is pale yellow when consuming enough fluids. Don’t be fooled by cooler temps of winter; the body can still dehydrate. 8-10 cups of fluid per day has long been the industry recommendation but this standard seems to vary amongst experts. In determining water intake amounts activity levels, age, climate, fitness/workout needs, medication, and other factors are considered. Although amounts are disputed all do agree that drinking water is healthy and just as important in winter as in summer. So, take a break and enjoy a glass of water. Add fresh fruit for the most effective nutrients and also for taste.

 

MERRY CHRISTMAS Thursday, Dec 15 2011 

exercises patricia 5:02 pm

MERRY CHRISTMAS–EXERCISE AND CHRISTMAS DO GO TOGETHER–lots to remember this time of year so let me help:

breath, drink lots of water, workout twice a week is maintenance and recommended for busy seasons, give yourself a break, rest is good, enjoy the holiday foods but plan to taste and not over-indulge—-make a plan of action, include a short daily walk in that plan, enjoy celebrating the birth of our saviour, and recommend your trainer to all your Christmas party friends.  Merry Christmas and enjoy the remainder of 2011!!!!!

 

FIT TIP: stability balls Friday, Dec 9 2011 

FIT TIPS patricia 2:49 pm

fit tip:  when seated on ball with feet on floor hips and knees should be bent at 90 degrees.  different brands of balls seem to have slightly different measurement recommendations for various heights.  if unsure of size, it is better to buy ball too large than too small, then deflate it so you can sit on it with 90angle at knee/hip.

 

kathleen’s story Thursday, Nov 10 2011 

stories patricia 7:22 pm

I happen to live in one of the most amazing and beautiful places in the world. I live in Alaska, and if there is one thing everyone here loves to do, it is be out in nature, no matter the season. One of my favorite things to do, is get out and about with my camera. There is so much to see! So much to do- whether it is kayaking, hiking, snowshoeing, skiing, or camping. I can’t imagine not having the energy or the strength to get out in the middle of all this gorgeousness!

 I try to be faithful about working out. I average 5 days a week at a very small gym about a mile and a half from my house. My favorite machine is the elliptical trainer. I can read while I work out, and it keeps me distracted enough to spend some quality time. For motivation, I try to save the best parts of whatever book I am reading for the gym- that would be about the last ¼ of each book.

My favorite doctor (my husband) always tells me that our longevity is in part determined by our cardiovascular fitness, and our quality of life is determined in part, by our strength (weights) fitness. That makes a lot of sense and helps me keep me focused for the long haul, working out as a way of life.

one other thing, staying in shape helps with…. shoveling snow! about a foot last night… we just finished. whew!

 

functional fitness—what???? Monday, Nov 7 2011 

exercises patricia 2:25 pm

the mindset of a workout is hard, grueling, “get er done”, tough, out of breath, “i can’t do this”, ouch, “when will this end”, “no pain-no gain”, push-push-push——– or not????   it really depends on your purpose for your workout—what is your goal?  whether your goal is athletic training, functional fitness or recreational please know that the old adage “no pain no gain” is no longer considered productive. 

obviously there is a time and place for athletic workouts.  ha, most of them should require a signed contract and big pay check.  Athletes train with the purpose of being their best in order to help produce a win. Their goals include strength, endurance and flexibility training with a game win in mind.   functional fitness is for those who workout also with purpose of strength, endurance and flexibility but the end goal is for daily life; which might also include a big pay check(some of us can only wish—).   functional fitness can be a goal for athletes after retirement.  no longer do they need to put their bodies through lengthy, grueling workouts because no longer will they be required to sustain huge impacts during their “day at work”.   I introduce the thought of recreational workouts because a lot of people enjoy play such as weekend golfing or bowling in which workouts with purpose can help prevent injury and sustain a life-long enjoyment of play.  workouts need to reflect your purpose.   the workout of a  high school member of drama team or band  should reflect endurance skills, improving lung capacity, balance, strength and flexibility.  a workout with the purpose of successful employee performance should reflect the type of skills needed to do the job.  a retiree’s workout should be specific to her daily activities, a mom’s workout—wow, that requires it all—–

Consider your daily life, work situation, weekend play and let’s plan a workout with goals that  reflect your specific needs–whether they are athletic, recreational, employment-related, school interest, pre-school, retired, vacation-specific, weekend warriors, etc.

check out the athlete in video;  he is working out for the big game but he might need to add some strength training—–

 

thank You Lord for—– Wednesday, Nov 2 2011 

personal care and Uncategorized patricia 9:17 pm

today i am thankful to the Lord for so many, many things—-one of which is a body in which He created for work and play.  it’s pretty cool to think about all that the human body is capable of doing.  i’m not sure we were made to actually exercise but since we don’t each have a garden anymore guess i should be thankful we can go to the gym or outside or to my garage, or yours.  yes, i am thankful for exercise and also for the joy that comes upon completion and  especially i am thankful for you!!!

for the past few novembers we have put a cloth tablecloth on our dining room table along with permanent markers.  i’m sure i stole this idea from some clever, thankful person.  i wish i would have stolen it when our kids were little—they would have loved being able to write and draw on the dining room tablecloth.  we enjoy reading the thankful thoughts our family and friends write on our tablecloth.   i am thankful for —-

 

sit less, stand more Wednesday, Oct 26 2011 

exercises patricia 9:08 pm

women in america are sitting more and more; a high percentage sitting 6-8 hours a day, many 10-12.  a friend of mine just returned from korea where she walked everywhere, everyday—at least 5 miles a day. then she came home and had a seminar to attend where she sat everyday, all day.  i know, i know, i know —koreans have seminars also—but they don’t drive to them—we sit for almost everything we do. 

there are good, better and best chairs and also good, better and best ways to sit.  check online or with ergonomically-friendly furniture/office professional who can size or recommend best product for your long days of sitting.  when sitting remember neutral posture.  check out sept 4, 2010 blog on muscle moment-the hip flexor for information on how to strengthen weak area from prolonged sitting. 

there are some tricks to help us stand more and sit less. be an active sitter—-fidget, move your legs,dance your feet, stretch your limbs, lean upper body over lap and get a good stretch while lowering top of head toward floor, turn and look over your shoulder and repeat on opposite side, sit on edge of your seat and roll chair in small varying directions with feet planted on floor, stand up for a second, shift body weight to one hip then other for few seconds each side, perform shoulder crunches, scapular pinches, head tilts(never rolls), do some calf stretches and foot stretches,  create your own small movements while working at your desk.  some other tips:  when appropriate walk around while working–practice and it can become habit, walk with co-worker while discussing work, stand-up and walk while on phone—they were made for mobility–,  get up and get water several times in your day, take an active break walking stairs or go outside for few minutes of fresh air,  raise your desk or computer so you can stand while working or sit on higher chair. 

nothing really new or clever; just ideas that may spark motivation or some things maybe not considered and over time with practice i think you will enjoy standing more and moving more as opposed to sitting all day.  you will burn more calories, hopefully notice less back pains and also will provide better care for internal organs that might be crushed all day with poor sitting posture.

the idea is not to distract others or self from work but to think about what we can realistically do to reduce the amount of time we sit during our day; to think about developing a mindset that not only standing is healthy but in fact the body is made to stand and move more than it sits.  it’s time for my walk to the mail box—–

 

FIT TIP: workouts with purpose Wednesday, Oct 19 2011 

FIT TIPS patricia 9:12 pm

fit tip:  workouts need to reflect your purpose.  consider WHY you are working out and establish workout goals based on your purpose. purpose examples:  high school athlete, a job requirement, weekend golf, choir member. goal examples:  reduce risk of injury, increase stamina, strengthen swing, improve lung capacity.

 

Want to walk the Tulsa Run???? Tuesday, Oct 18 2011 

exercises patricia 2:24 am

come walk the Tulsa Run with me on October 29.  i like to walk, don’t care much about running personally but i like that many do. both are great workouts.  one time when i walked the run, as the gun went off, a young man running by me said “hey, they are already walking”.  he wasn’t talking to me but about me.  guess, he thinks that walking is lesser than.  i’m sure that is a common mistake.  walking is a great workout—it just takes a bit longer.  actually competitive walking can be as injury prone, if not more so, as running.  although, i have had clients that are more comfortable running; they say that walking hurts in their hips.  and others find running uncomfortable or painful.  obviously, both workouts have advantages and disadvantages.  i am often asked if i do run but i have never, ever been a runner. like running, dedicated walking develops leg muscles, burns calories and develops lean muscle mass. i do recommend that you try both in your workout—-if you are a walker, try sprinting occasionally during your walking workout.  if you are a runner, try competitive walking and definitely use walking during your cooldown—no one should ever come to abrupt stop at the end of a run.   also, skip walking or running with hand weights–this increases risk of injury.  save  strength training for separate workout.

if you are walking wear walking shoes and if you are running wear running shoes.  the difference in the make of the shoe affects the impact on your body and injury risk. 

hope to see you at the tulsa run–check it out at www.tulsarun.com  below is some basic info on the run. we will be walking in the 15km.

Entry Fees

$35 for the 15km Tulsa Run if postmarked or received by October 22, 2011. $35 for the 5km. $15 for the Fun Run. An official Tulsa Run long-sleeved T-shirt is included. Late fee in effect after midnight Saturday, October 22, 2011.

 

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