KDR Healthy Eats: Beats ‘n’ Greens

KDR Healthy Eats: Beats ‘n’ Greens

Beats ‘n’ Greens

INGREDIENTS:

  • 2 pounds fresh green beans, trimmed
  • 1 pound fresh beets, trimmed, peeled, and cut into thin wedges
  • 1/2 cup sliced shallots (4 medium)
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup broken walnuts
  • 1/2 cup crumbled feta cheese (2 ounces)

INSTRUCTIONS:

  1. Preheat oven to 425 degrees F. In a large roasting pan combine green beans, beets, and shallots. Drizzle with oil and sprinkle with salt and pepper; toss to coat.
  2. Roast, uncovered, for 45 to 50 minutes or until beans and beets are tender, stirring once or twice and adding walnuts during the last 10 to 15 minutes of roasting.
  3. To serve, transfer roasted vegetables to a serving platter. Sprinkle with cheese.
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KDR Healthy Eats: Honey Lime Chicken

KDR Healthy Eats: Honey Lime Chicken

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Oops I peed my pants!

Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever:

  • Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you bare down.
  • Experienced pain with sex or inserting a tampon.
  • Found yourself going to the bathroom more, even when your not drinking a lot of water.
  • Found it difficult to empty your bladder or bowels.
  • Had lower back or pelvic pain.

Then you may be suffering from pelvic floor dysfunction.

I’ve been there…

I remember the first time I peed my pants while deadlifting. I was horrified and felt ashamed!

I was in a gym with a bunch of guys, training for my first powerlifting meet.  I had just lifted 250 pounds (10 pounds shy of my goal of hitting a double bodyweight deadlift), that’s a lot of weight for anyone, let alone someone that weighs 130!  I knew halfway through the lift that I had peed my self, but, I gritted it out, cause you gotta finish that shit!  

So there I was, with wet pants and I remember thinking “this is not normal”, something is wrong with me.  I was so EMBARRASSED!  Thankfully I had a change of pants, so I ran to the bathroom and came back to finish my work out.  None of the guys asked why I changed my pants…I think they all might have suspected, but most guys get a little timid when you start talking about the female reproductive system.  My son was born 10 years prior so I never thought that I was dealing with pelvic floor issues but after this incident, I went to see my OBG who suggested that probably was it.

After meeting with the OBG, I talked with a number of my female clients who were having the same issues. Most found it too embarrassing to discuss with friends and partners, nevermind their personal trainers, and some even resigned themselves to just putting up with the issues.

Peeing your self is NOT NORMAL and it’s NOT OK!  You CAN do something about it!

I believe that somewhere along the line there is an assumption that, as we age, we should expect some kind of urinary incontinence. Unfortunately, this is far from the truth.

Pelvic Floor 101

It’s important to understand first that the pelvic floor is not only affected by pregnancy and birth; aging, nutrition, hormones and exercise can also affect it. The pelvic floor is a group of muscles and connective tissue that sit inside the pelvis.  The function of the pelvic floor is pretty simple – it keeps your insides, inside!

This is a great side illustration from the “Pre and Post-Natal Training Certification” text book from Girls Gone Strong.

The five pelvic floor essentially does five things:

  1. The pelvic floor muscles (PFM) constrict (in a good way) the urethra, vagina, and anal canal. This constriction is vital for good bladder and bowel control.
  2. PFM’s offer support for all internal organs, so they literally help to keep internal organs inside the body.  They keep your insides…insides!
  3. The PFM’s are a part of the deep stabilizing systems for the trunk.  That means a weak pelvic floor can contribute to lower back and hip issues.
  4. They respond to breathing and changes in abdominal pressure.  This is why it’s common for women with pelvic floor issues to pee themselves when they sneeze.
  5. The pelvic floor muscles respond to pain and emotion via the sympathetic nervous system.
 

What I did about it and it can help you!

While I knew doing Kegal exercise were important pre and post natal, 10 years later I had stopped doing them. Which lead to peeing my pants while working at the gym. Immediately I began doing them during my warm-ups, hey I had to start somewhere. But this wasn’t enough for me at that time because I also started experiencing low back and hip pain. Through extensive research and talking to other coaches and personal trainers, I included three other exercises to my daily routine(let’s face it, it takes a lot more than 3 hours a week to see results).

Remember muscles get strong and maintain strength through use so it’s important to exercise the pelvic floor muscles just like any other muscle. If you don’t use it, you lose it.

Here are three exercises I added to my daily routine (and use with dozens of my personal training clients):

Breathing: I added a 2-3 minute breathing drill. The breathing drill helps connect the core and pelvic floor. This drill will not only help regain tone throughout the entire floor but it also is great for gaining and releasing tension in the abdominal and pelvic floor.

This is a great video that walks you through “Connection Breathing.”

 

Half Kneeling Hip Flexor Stretch with an Overhead reach: This stretch will improve stability, as the position itself is a bit unstable. It’s a nice opening side stretch for the diaphragm and the ribcage which can become tight with the daily positions and movements involved in life. Do 8 reps on each side.

Squats will help maintain good mobility and movement through the ankles and pelvis. This can be done assisted or body weight but it’s important to incorporate the connective breathing above while performing the squat. 

Once I added these to my daily routines not only did the incontinence get better but my lower back felt better. I competed in my first powerlifting, broke a deadlift PR and did NOT pee my pants.  Check out a video of me hitting a very hard 250 in the gym.  This was a few years ago…watching this makes me want to write a blog post about how to improve your deadlift.  Stay tuned! 

 

Don’t be embarrassed! Statistics say that 1 out of every 5 Americans (of every age) suffer from some type of pelvic floor dysfunction at some time in their life. Over 25 million Americans suffer from urinary incontinence alone or involuntary loss of urine.  I can help you!  If this article hit home, let’s connect!  All you have to do is click the link below, sign up for a 30-day trial and I will be in touch to schedule a strategy session and get you started.  It’s that easy!  

 

Side note: There are many serious issues relating to pelvic floor dysfunction. It is important that you see your doctor, OBG or find a Pelvic health physiotherapist if you are experiencing any issues or you believe you are dealing with some pelvic floor dysfunction. My job is to help women achieve their goals by providing an evidence-based training and nutrition program along with body-positive and self-care information.

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KDR Healthy Eats: Baked Lime Chicken Bowls

KDR Healthy Eats: Baked Lime Chicken Bowls

Baked Lime Chicken Bowls

 

INGREDIENTS:

  • 2-3 lbs. boneless, skinless chicken breasts, cut into cubes
  • 6 Tbsp. olive oil
  • 3 Tbsp. red wine vinegar
  • Juice from 2 limes
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1 tsp. garlic powder
  • 1 tsp. kosher salt
  • fresh cracked pepper, to taste

INSTRUCTIONS:

  1. In a large resealable bag, combine olive oil, vinegar, lime juice, chili powder, paprika, garlic powder, salt and pepper.
  2. Cut chicken into cubes and add to marinade. Toss to coat. Marinate for 2 hours or up to overnight.
  3. Preheat oven to 400ºF. Pour marinated chicken onto baking sheet and bake in preheated oven for 20 minutes, or until chicken is cooked through.
  4. Serve with cooked quinoa and Lemon Green Beans Amandine or Roasted Brussels Sprouts (or other green vegetable). Enjoy!
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KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

KDR Healthy Eats: Bacon Avocado Egg White Breakfast Sandwich

Bacon Avocado Egg White Breakfast Sandwich

INGREDIENTS:

  • cooking spray
  • 1 1/3 cup AllWhites® 100% liquid egg whites
  • salt & pepper to taste
  • 4 strip of bacon
  • 2 avocados, mashed
  • 2 whole wheat english muffins, halved and toasted
  • 1 tablespoon diced green onions
  • optional: sriracha

INSTRUCTIONS:

  1. Line a large plate with paper towels. Line up the strips of bacon 1″ apart on prepared plate. Cover with paper towel.
  2. Place bacon in microwave. Cook on HIGH for 2 minutes. Remove and flip the bacon. Cook another 2 minutes. Flip again. Cook another 2 minutes. Remove and let sit.
  3. Spray a small ramekin (2.5″) with cooking spray. Pour 1/3 cup of the AllWhites® 100% liquid egg whites into the ramekin. Season with salt & pepper.
  4. Place ramekin in microwave and cook on HIGH for 1 minute. Remove.
  5. Assemble the Breakfast Sandwich: toasted english muffin half, 2-3 tablespoons of avocado mash, 1 strip of bacon (halved), cooked egg whites, garnish with green onions and sriracha. Serve!

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KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

KDR Healthy Eats: Turkey Meatballs with Zucchini Spaghetti

Turkey Meatballs with Zucchini Spaghetti

INGREDIENTS:

INSTRUCTIONS:

  1. Preheat the oven to 375 degrees
  2. Heat 2 tablespoons of olive oil in a large skillet over medium high heat. Add onion and 2 cloves of minced garlic. Cook until onions begin to soften, about 3 minutes. Remove from heat. Cool.
  3. In a large bowl combine onion mixture, ground turkey, egg, breadcrumbs, and herbs. Season generously with salt and pepper. Mix with hands until fully combined. If the mixture is too wet, add additional breadcrumbs.
  4. Form mixture into 12 meatballs. Place on a baking sheet lined with parchment paper. Bake for 15-18 minutes until just cooked through. Turn oven to broil and cook an additional 3-5 minutes until golden brown.
  5. Meanwhile, fill a medium saucepan with water and bring to a boil. Trim the ends from the asparagus and chop into 1-inch pieces. Add asparagus to boiling water and cook for 2 minutes. Remove pieces from boiling water (reserve water), and immediately submerge in ice water to stop the cooking.
  6. Place spiraled zucchini spaghetti in a large bowl. Pour remaining boiling water over the noodles to lightly cook.
  7. Heat remaining olive oil and garlic in large skillet until garlic is fragrant. Add red pepper flakes.
  8. Drain zucchini spaghetti and add to skillet with garlic and olive oil. Add asparagus and parmesan cheese. Toss to coat. Serve with meatballs and garnish with fresh herbs.

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