Running Ragnar - Why Do We Torture our Bodies?

If someone asked you to participate in a 200 mile relay race across your home state in a two day period with hardly any sleep would you do it?

Along with an approximate 15,000 other runners, our family took this challenge in honor of my younger sister's 2 year old son Jaylen who passed away in 2013.  We organized a team (12 runners) called "Sunshine for Jaylen" and ran the annual Wasatch Back Ragnar Relay Race June 19-20th.

This was the second time I participated in an organized race. The first was when I was years old and tried to do a 5K with my dad and a few of my siblings. Because I was born with congenital heart disease and basically functioned on only a a single ventricle running a race was unrealistic. I only last .25 of a mile because of exhaustion. My broken heart couldn't do normal things. Maybe that's why I took comfort in making music.

This race was different. It's been almost 6 years since I received a heart transplant which has drastically changed how I feel. For nearly 36 years I felt like an old beat up truck until receiving a normal 4 chamber donor heart was like getting the keys to a porsche.

Although I feel amazing, running the relay still seemed insane. I was unsure of my abilities. There are no nerves connecting my brain to my donor heart, the pressure in my lungs is what tells my heart it's time to kick in and supply the body with more oxygenated blood flow. If I sprint, my heart has no idea what is happening. A slow work up like a JET is how I do it. If I stopped dramatically it takes three times as long as a normal person for my heart to slow down. So, like a Jet, I do a gradual descent.

I was assigned 3 separate sections to run termed legs. My first leg was a little over 6.5 miles on a dirt road down a mountain pass. Fortunately, I ran the first 4 miles and walked the rest at mid-day in 95 degree heat. My second leg was only 2 miles along the beautiful Echo reservoir by Coaville at 2:15am. It was very dark and my headlamp was extremely dim. Folks passing me had bright headlamps so I knew the direction to travel. Finally, my last leg, with cramped feet, was almost 3 miles over a brutal hill in Park City. It was more a steep hike with switch backs rather than a run. In fact, no one was running over that hill, not even several of the University of Utah field & track team. Eleven days earlier I had climbed Mount Olympus, which in and of itself, is a brutal climb from 5000 ft elevation to almost 10,000 in 4 miles. This was painful preparation, but a lot of fun.

Why do we do these things to torture our bodies? Because it's in the knowing we did something that seemed impossible. What seemed hard is now understood. What I understood is that I want to do this again!

Here is a recap. I highly encourage the impossible. It's extremely rewarding to exercise and have adventure with family and friends.

Why Piano Lessons are Good for You

Music & The Brain

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Struggling With Portion Sizes?

 Are you having trouble losing weight because you always overdo it with portions? You're just not satisfied by ordinary serving sizes? Trust me, I know exactly how you feel. I LOVE food and want to eat A LOT of it. I like that feeling of being satiated. So I came up with a bunch of ways to help me get full without all of those added calories. 

Here are a few of my suggestions to making that recipe larger and guilt free:

1. Over-size your omelets! Use one egg with 4 egg whites and load it up with lots of steamed veggies. Not sauteed veggies covered in oil. Vegetables are very low in calories, high in fiber and very filling. Have a side of fresh berries with it and just a couple slices of avocado. 

2. Instead of white pasta, use spaghetti squash (one cup cooked has only 40 calories). It's delicious and a great pasta swap. Load your spaghetti squash marinara sauce (not a cream sauce loaded with tons of fat), lots of steamed veggies and a lean protein (grilled chicken breast, turkey meatballs, shrimp).

3. Craving a juicy burger? Make yourself at home, a grilled, grass-fed, organic beef burger, with tomato, onions, pickles, turkey bacon, and wrap it in lettuce. YUM! Instead of fried white potato fries, bake yourself in the oven sweet potato fries sprayed with just a touch of extra-virgin olive oil, salt and pepper.

Bon Appetit! 

How playing an instrument benefits your brain

THE SWEETEST ALTERNATIVE TO SUGAR

This is a “good news, bad news” blog; first the bad news. Sugar is the enemy. It’s disguised in many forms, and they all are bad for our brains and our health. Artificial sweeteners are also bad. So we need to avoid and eliminate all forms of sugar and the so-called “fake sugars.”

Now the good news: You can still have a sweet tooth. Get to know “stevia.” Stevia is an all-natural alternative to white sugar that’s 30 times sweeter, has zero calories, zero carbs, is zero on the glycemic index and does not raise insulin or blood sugar levels. Stevia is a naturally sweet herb native to Paraguay and has been around for centuries. It has been thoroughly tested and found to be completely non-toxic and safe. In Japan, 40% of the sweetener market is stevia based and it’s becoming more accepted worldwide.

Coca-Cola and Pepsi are using Stevia.

Just take a look at Coca-Cola and Pepsi, who have launched dual soft drinks using Stevia instead of sugar to reduce the amount of “artificial sweeteners” used in the manufacturing of the beverage. Both companies promote that these drinks do not contain high fructose corn syrup and no artificial sweeteners with 30% less calories, while maintaining the same taste. 

The move to market “healthier” beverages comes on the heels of an accord between representatives from Coca-Cola, PepsiCo and the Dr. Pepper Snapple Group (DPSG) and the Clinton Global Initiative (CGI) pledged to reduce the number of “sugary drink calories” by 1/5th by 2025 through marketing, distribution and packaging. 

Try ZEVIA - 0 Calorie Soda made with stevia

Meanwhile, if you love soda and don't want to give it up. Zevia is the zero calorie soda with no artificial sweeteners. This stevia soda is sugar free and avaialable in 15 delicious flavors and is the natural pop sold in most grocery chains. Here is a coupon to try it for yourself. CLICK HERE

Stevia is also a helpful aid in weight loss due to the fact that it contains no sugar and has been shown to reduce cravings for sweets and fatty foods. People have reported that consuming 10-15 drops of whole leaf stevia concentrate 20 minutes before meals diminished hunger sensations.

When you have a sweet craving, stevia is a safe and effective option to satisfy you without all of the side effects and consequences of sugar. 

The Truth About Sugar

According to several medical doctors, sugar has numerous negative aspects. It’s highly addictive, causes inflammation and increases erratic brain cell firing which means that brain cells don’t communicate well with each other. It’s been known to cause depression, headaches, fluid retention, hormonal imbalances and hypertension. There’s nothing sweet about how much sugar people are consuming every day. According to the American Heart Association, the average adult in the United States takes in about 22 teaspoons of added sugar a day, while teens pile in 34 teaspoons a day. 

Guess which mouse eats too much sugar?

“In one study using mice, they gave them cocaine, which they liked. Then they gave them sugar, which they also liked. But when given a choice, they preferred sugar,” said Dr. Amen, who also advises to avoid “drinking your calories” referring to sugar-laded coffee drinks, alcoholic beverages and even fruit juices. 

“The body can break down sucrose dramatically better than fructose – which is the form of sugar derived from fruit. When you unwrap fructose from its fiber source, it becomes a toxin,” said Dr. Amen. So eat the orange instead of drinking orange juice which is typically made of 6-8 oranges worth of fructose in one glass.

Artificial sweeteners were designed to be sugar substitutes as a less fattening alternative. Artificial sweeteners like Splenda, NutraSweet, and Sweet ‘N Low, found in diet sodas and yogurt, can not only cause you to gain more weight, but has also been linked to many diseases. One University of Texas study linked increased consumption of artificially-sweetened diet soda with obesity. Scientists have concluded that these so called “fake sugars” manipulate the body’s natural ability to sense how much it has eaten and therefore we overeat without realizing it. 

The only potential downside about stevia is some people experience bitterness after consuming products with stevia in them. Stevioside and rebaudioside A (or Reb A) are both partially responsible for the aftertaste, however, rebaudioside contains the least and is barely detectable. Try different brands until you find the one you like. My all time favorite is KAL stevia powder. It’s super sweet with zero after taste. 

There are several upsides to using stevia. For example, you can use it anyway you would use sugar; bake, cook, add it to hot and cold beverages. Add it to a shakes to make them sweeter. Make guilt free sweet lemonade using fresh squeezed lemons and stevia. Put it in unsweetened yogurt and add your own fruit. You get the idea.

Tina’s Tips to Avoid Sugar and Artificial Sweeteners

Learn all the forms of sugar and don’t eat them. See the list of sugars below.

Start checking food labels and throw out everything that has “fake sugars” such as sucralose, aspartame, saccharin in it. 

Avoid all products that are labeled “low calorie, diet, sugar free or no sugar added.”

Drink purified water instead of diet drinks or Zevia soda which is sweetened with stevia. It comes in 15 delicious flavors. My favorites: Rootbeer, Cola and Cream Soda.

Use natural sweeteners like stevia whenever possible.

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Here’s a delicious, sweet and guilt-free sorbet I created and love. Everyone can enjoy it. It’s easy to make and will satisfy any sweet tooth.

Mango Sorbet

Mango Sorbet 

Ingredients

1 cup low-fat plain Greek or Coconut yogurt 

2 cups of frozen mango chunks

Sprinkle of KAL stevia

Directions

Put all ingredients in Vitamix and blend until smooth. 

FORMS OF SUGAR

"OSE" SUGARS

Dextrose

Fructose

Galactose

Glucose

Lactose

Levulose

Maltose

Saccharose

Sucrose

Xylose

"OL" SUGARS

Mannitol

Sorbitol

Xylitol

OTHER SUGARS

* Preferred alternatives

Barley Malt

Beet Sugar

Brown Sugar

* Brown Rice Syrup - A syrup made from sprouted brown rice.

Cane Juice crystals

Cane Sugar

Caramel Color

Confectionary Sugar

Corn Sugar

Corn Sweetener

Corn Syrup

Corn Syrup Solids

Date Sugar

Dehydrated Cane Juice

Dextrin

Fruit Juice Concentrate

Granulated Sugar

High Fructose Corn Syrup

Honey

Invert Sugar

Isomalt

Malt Syrup

Maltodextrin

Maple Sugar

Maple Syrup

Molasses

Palm Sugar

Raw Sugar

Rice Syrup

Sorghum

* Stevia - A naturally sweet herb native to Paraguay. It is non-caloric, and has been used as a natural sweetener and flavor enhancer for centuries

Treacle

Turbinado Sugar

Helping families affected by CHD

Music can be a full work out for your brain

When you listen to music, multiple areas of your brain become engaged and active. But when you actually play an instrument, that activity becomes more like a full-body brain workout. What’s going on? Anita Collins explains the fireworks that go off in musicians’ brains when they play, and examines some of the long-term positive effects of this mental workout. 

Change Your Brain, Change Your Life

Have you seen this fascinating TED talk about why people are often depressed and filled with anxiety? Daniel Amen, MD has studied over 83,000 brains and is full of valuable information for our kids.

Resolutions That Work All Year Long

It’s that time of year when many people set themselves up for unrealistic goals regarding health & fitness and New Year’s resolutions. So many of us start a crash diet or join a gym, only to find out that after a couple of weeks they give up. Why not make this year different and start with a simpler and more practical approach that you’ll actually stick with all year long.

Here are some of my simple suggestions to creating a more manageable and attainable resolution. All of these practical and effective ideas will get you one step closer to looking and feeling better.

• Bring your food to work to ensure portion control and to know exactly how many calories and what ingredients you’re eating.
• Take the stairs instead of the elevator or escalator.
• Use the buddy system for your workouts. You are far more likely to work out if you know someone else is relying on you.
•  Find a new activity. Instead of forcing yourself to log endless hours on the treadmill, decide that you will only participate in fitness activities you’ll enjoy: like dancing, ice-skating, marital arts or a group fitness class.
• Join a forum to become more motivated.
• Start a food journal. I log every bite I take in my Fitbit, regardless if I’m looking to lose weight or just maintain. Studies show people who write things down-from what they eat, to how they feel before and after exercise, are more likely to stick to a new healthy living plan.
• Eliminate all simple carbs like white flour, white sugar, white rice and white potatoes. Replace them with whole grains, quinoa, stevia, brown rice and sweet potatoes.
• Set realistic goals that will let you become your own cheerleader and that you’ll continue all year long. Instead of shooting to lose 50 pounds, have a goal of losing 15 pounds at a time.
• Make time for you! Start making yourself a priority. Let people around you know that you’re making permanent lifestyle changes and ask them for their support, or ask your significant other to clean up the kitchen so you can go to the gym or go for a walk.
• Drink more water. Good hydration is essential for good health. You should drink a minimum of six to eight 8-ounce glasses of filtered water every day. Often we feel hungry when we are actually thirsty.
• Get your Zzz’s. Adequate sleep is a key part of a healthy lifestyle, and can benefit your hormones, weight, mind, and more.
• Reward yourself.  It’s important to recognize your achievements regardless how big or small. After one week of success treat yourself to a spa treatment or a movie, not a dessert. If you do fall off the wagon, don’t punish yourself. Just get back up and start again.

If you’re new to exercise, it’s a good idea to hire a trainer for a few sessions to get you started on the right track and help you set realistic goals. Studies have shown that people who are new to exercise do better when they have some professional help. If you can’t afford to hire a trainer for regular sessions, it’s still a good idea to pay for a session or two when you begin an exercise routine.

My Go-To “Slim-Down Smoothie”

Graze during the day, don't gorge. Studies have shown that smaller, more frequent meals throughout the day will speed up your metabolism. Try one of my Go-to shakes that’s loaded with nutrients – like protein, healthy fats and lots of fiber. Keep in mind, the more fiber you eat, the fuller you’ll feel, which means you’ll eat less and feel satisfied.

Very Berry Smoothie

 Ingredients:

½ cup unsweetened vanilla almond milk

1 scoop of vanilla protein powder (sweetened with stevia)

¼ cup frozen raspberries

¼ cup frozen strawberries

¼ cup frozen blueberries

1 handful of raw organic spinach

½ cup filtered water

Directions:

Combine all ingredients in blender and blend until smooth.

Nutritional Info Per Serving:

195 calories
1.2 g total fat
60 mg sodium
42 g total carb
27 g protein
5.4 g fiber