Icelandic Fitness

Month: February 2015

Lose weight, clean out your refrigerator

stateofslim

One of my clients is trying to lose 15 pounds by May for her trip to the Kentucky Derby with the Colorado Diet. She cleaned out her fridge this week and gave me all her temptations. That’s one way to rid yourself of temptation.

What’s the Colorado Diet? It’s an easy to follow program that’s aimed at resetting your metabolism.

The diet is outlined in the book “State of Slim,” written by two doctors at the CU Medical Center. The plan is pretty simple- eat healthy and exercise more. It’s a sixteen-week program that promises to help you lose around 20 pounds.

The book includes recipes, sample menus and an exercise plan that will have you exercising 70 minutes a day by the end of the four months. If you’re just starting out, that might sound like a lot of activity, but the plan slowly ramps up the time you spend working out.

The authors don’t really want to describe the Colorado Diet as a diet, but a lifestyle change. Colorado is the leanest states in the nation. And, it’s not necessarily because we eat better (at least not all the time), but we hike, bike, swim, run, ski- we move. The mountains and our open spaces are great incentives to get outdoors almost any month of the year.

Still- what you put in your mouth matters. That’s why my client cleaned out her fridge. The Colorado Diet advocates what I’ve been telling the clients I work with for years- eat smaller meals more often, eat breakfast within an hour of waking up and have the right carb and protein mix at every meal.

Whenever I work with someone new, I always ask them to keep a food diary for a few days so they (and I) can see exactly what they’re eating. Making a few small adjustments, such as, high-protein Greek yogurt instead of regular yogurt, will make a difference.

The bottom line, with diet or exercise, it’s better to start out slowly than to try and make all the changes all at once. That’s a recipe for failure.

You can check out the Colorado Diet here: http://www.stateofslim.com

 

Jason Stone

Icelandic Fitness

Step Away from the Juicier, Grab Some Bone Broth

It’s the newest thing in healthy eating, but your grandmother probably knew all about it. She most likely had a full pot simmering on the back burner.

Bone broth- some folks call it stock- is the first new big health craze of 2015. The trend has been quickly gaining traction all over the world, and is now right here in Colorado.

What is it? Exactly what it sounds like. Broth made from animal bones. Used as stock in soups and stews and other recipes, you can buy it ready made at some grocery stores, online, or at Denver area restaurants. And yes, you can make it at home.

What can bone broth do?

• Reduce joint pain and inflammation. The glucosamine and chondroitin in bone broth can encourage the growth of new collagen, help repair damaged joints, and reduce pain and inflammation.
• Help with bone formation. You’re drinking (or eating) what’s basically bone in liquid form. Calcium, magnesium, collagen, and phosphorus. They all help bones to grow and repair and are the perfect way to fight osteoporosis.
• Support skin, hair and nail growth. The collagen and gelatin in bone broth support hair growth and help to keep nails strong.
• Relieve stress. Amino acids in bone broth can be very calming. (and can help you sleep).

Three Boulder fooderies- Fresh Thymes, Blackbelly and Cured- have jumped on the bone broth bandwagon are preparing and selling broth by the bowl or cup or by the quart.

http://denver.eater.com/2015/1/21/7861995/bone-broth-trend-crashes-into-boulder-with-three-new-options

You can make your own bone broth at home- it’s pretty simple. Even though it has to simmer for hours, it only takes a few minutes to get it started.

The most important thing is to get high quality bones. Wild, grass fed, organic, or at least all natural chicken, beef, pork or fish bones. Remove the meat and put the bones in the pot, cover with fresh water, add a splash of apple cider vinegar (to help extract the minerals from the bone). Now simmer for 3-24 hours. Or, put it in a slow cooker.

Make it better by adding any or all of the following: garlic, onions, vegetables like carrot and celery and herbs. When it’s done, strain out the bones and vegetables and divide the broth into usable potions. It will stay good in the fridge for about 5 days and in the freezer for months.

Here’s a how to guide: http://wellnessmama.com/5888/how-to-make-bone-broth/
And, a video: https://www.youtube.com/watch?v=2fmSfaORNq0

 

Jason Stone

Icelandic Fitness

Staying in shape with an office job

Staying in shape with an office job

When you spend most of your day sitting in a chair, hunched over a computer screen, it’s not hard to see why you may be a few pounds (or more) overweight.

Office jobs encourage less activity and more snacking, what with all the treats co-workers tend to bring to work.

What you may not know is that all of that sitting around is slowly killing you. One study showed that men who sit for more than six hours a day had a 20% higher death rate than those who sat for three hours or less. For women, the death rate was 40% higher.So what can you do?

Stay active throughout the day. The good news is that you can find ways to sneak some exercise into your work routine so you can be around to see your grandkids.

  1. Make Getting to Your Office a Challenge
    Don’t park in the closest spot. Drive to the far end of the lot so you have to walk further to get into the building.
  2. Once you’re inside, take the stairs.
    Walk at first, then work your way up to a full sprint. Don’t worry about becoming the subject of office gossip. None of your co-workers will see you. They’re taking the elevator.
  3. Sit up straight!
    Slumped shoulders come from leaning forward to see your computer screen.
    Make the effort to practice good posture throughout the day. Yes, it’s hard at first, but practicing good posture while sitting and standing can reduce tension in your neck, shoulders and back and strengthen your core.
  4. Get up and move every 45 minutes
    Work hard for 45 minutes, then, get up and walk outside (if the weather permits) or move around the office for 15 minutes.
    Taking frequent breaks is good for both your body and your brain.

5.  Do the Grok

Also known as the Asian Squat, the Grok Squat can help relieve the back, groin, and hip tightness that come from sitting in a chair all day.

The Grok is a lot like a catcher’s stance in baseball. Simply squat down until your butt touches your ankles. Keep your heels on the ground and your back straight. Hold that position for 30 seconds to a minute.The Grok will help you stretch your hamstrings, quads, Achilles tendons, lower back, and groin. If you’re really tight, it may take a few days for you to be able to master the Grok. Keep at it.

Jason Stone

Icelandic Fitness