Health-i-fied Pumpking Pie

 

Pumpkin Pie

This recipe for pumpkin pie is a way to indulge without straying too far from healthy eating goals, but just because a dessert is healthier doesn’t mean you have a free pass to eat the whole thing by yourself. Healthy or not, dessert is still dessert, a treat to be savored in moderation and shared with those you love. Besides, pie isn’t the only thing on the table. Fill up on succulent turkey, holiday veggies and savory stuffing first. Then treat yourself to a bite of something sweet. (view full article here)

Walnut Crust:

Ingredients:
2 1/2 cups walnuts

1 teaspoon baking soda

1/4 teaspoon kosher salt

2 tablespoons butter, melted

Instructions: Blend walnuts, baking soda and salt in a food processor until finely ground. Add butter and pulse until butter is mixed in.

Scrape the batter into a 9-inch tart pan. You can use a rubber spatula to smooth the batter over the bottom and up the sides, but ultimately your fingers will be the best tool. Take your time smoothing and patting the batter out evenly. It’s better to spread the batter thinner across the bottom of the pan and thicker around the edges of the crust.

Place the pie on a cookie sheet (helps to keep the bottom from burning) and bake for 15 minutes. Remove the crust from the oven and pour your filling of choice inside. Bake again until filling is done.

Pumpkin Filling:

Ingredients: One 15-ounce can of pumpkin

1 cup canned coconut milk

1 teaspoon vanilla extract

1/4 teaspoon ground cloves

1/2 teaspoon cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground cardamom

pinch of sea salt

3 tablespoons maple syrup

1 tablespoon arrowroot powder (found the spice section of grocery stores)

3 eggs, whisked

Instructions: Mix together all ingredients. Pour into the pre-baked crust. Don’t overfill the crust – you might have a little batter leftover.

Bake for 50 minutes. The center of the pie should be fairly firm and only jiggle a tiny bit if you shake the pan. Let the pie cool completely before cutting into it. Serve with a dollop of whipped cream.

Please visit Mark Sisson’s Site – “MARK’S DAILY APPLE” for more awesome Primal Recipes!

The P90X App for iPhone

The demand for the P90X iPhone App came as a result of requests from P90Xers that traveled a lot, or P90Xers that did their workouts in the gym and/or needed an easier way to track and log their workouts. Their requests were heard and as a result the P90X App for iPhone was released last week!

Now you might be wondering what exactly it is without spending the $4.99 to download it to check it out for yourself right??  I will break it down for you exactly what it IS and ISN’T, the features, and why you should or should not buy it.

The most important item to note is that the P90X App for the iphone IS meant to enhance the program NOT replace it. Meaning, if you don’t have P90X this App is pretty much worthless to you as it works in conjunction with the P90X DVD system.

What does the App do?

v  Scheduling:

  • Auto Schedule Classic, Lean & Doubles
  • Add your own workouts non P90X related (i.e., Running, hiking, swimming etc.)
  • Postpone your program when necessary (say for a vacation or illness)
  • Sync to the Supergym®

v  Track Your Fitness:

  • Track Sets
  • Guided Workout Experience
    • Video demonstrations of each move
    • Audio guidance from Tony Horton himself
    • 5 second countdown for resistance moves
    • Workout & Individual move timers
    • Add Notes
    • History
    • View 30,60,90 day progress reports

v  Track Your Nutrition (Compliments the book)

  • Daily food intake

v  Measure

  • Record body weight, measurements, track progress
  • Teaches how to take proper measurements
  • Has a camera point aligner on-screen to take the perfect body photos to ensure the best comparison.
  • Take and upload photos

v  Achievement Badges

  • As you go through the program, you’ll pass important milestones such as:
    • Taking the Fit Test
    • Achieving 50% of your goal
    • Graduating the program, and many more.
    • For each of these accomplishments, you’ll get:
    •  P90X achievement badges that signify how much you rock. Which you will be able to show off your ripped and rewarded statuses via:
      • Facebook®
      • Twitter®
      • Email
      • Your Team Beachbody® profile

v  Sync to

  • Team Beachbody.com for data back-up
  • Automatically log you into the Supergym®
  • Shop for products (like Shakeology, Results and Recovery Formula, Push-up Stands etc.) and get your club discount in the store right from the App.

The above points are the very basic of what the P90X App is about and what it offers as a stand-alone App, but to really reap its benefits and get the most awesomeness out of it you will have to purchase what are called “guided workouts”.

Guided workouts are cued versions of the P90X workouts, designed specifically for the iPhone and available for purchase through the app. They feature timed video demonstrations for every move, tips on form, and audio guidance from Tony Horton. However, you can take the Fit Test and try the Ab Ripper X Guided Workout for FREE!

The P90X Nutrition Plan that came with your P90X DVD system is your go-to resource to stay on track with the P90X eating plan. However, within the app you can select your phase and level to see the recommended number of servings that correspond with the P90X Nutrition Plan, and track your daily consumption. (The P90X Nutrition Plan breaks down how many servings of various types of food you should be eating each day to meet your nutrition goals.) There are blocks in the nutrition portion of the app each block represents one serving. Think about how awesome that will be for when you dine out, or are on vacation or a business trip? This is a great way to make sure you are staying on track with your nutrition!

All-in-all the P90X App for iPhone is worth the $4.99 price tag. It’s a very handy and convenient addition to the DVD program. Oh, just a note.. the App for Android is pending the iPhone popularity results, but based on the small queries I’ve done it shouldn’t be too long now!

PS: At the beginning of every month I open an accountability group for P90X to 5 people. If you want to join one of my accountability groups please contact me at info@fitnesstoat.com.

For more information about the challenge groups please visit my webpage: http://www.challenge-group.fitnesstoat.com 

Yours in Fitness,

Tara Finch CPT

**If you found this article helpful, please share with your friends, family, and co-workers!

 

 

 

 

Full Body Workouts vs. Split Routines and Water Retention

full body split routine water retention

I received the question from a female: What’s better for me? A full body workout? or a split routine workout where I only work a certain muscle group on certain days? and does one create more water retention than the other?

GREAT question(s), but it all depends on over-all goals.

Water retention seems to be the topic of discussion and area of focus/anxiety lately, and I’m not sure why this is. Let’s first define what water retention is:

Water retention (also known as fluid retention) signifies an abnormal accumulation of fluid in the circulatory system or within the tissues or cavities of the body. It forms part of the blood, helping to carry the blood cells around the body and keeping oxygen and important nutrients in solution so that they can be taken up by tissues such as glands, bone and muscle. Even the organs and muscles are mostly water.

Basic process: The body uses a complex system of hormones and hormone-like substances called prostaglandins to keep its volume of fluid at a constant level. So if one day you drink a lot more water or other fluid than usual, you should not end up weighing more; your kidneys will quickly excrete the excess as urine. Likewise, if you do not get enough to drink, your body will hold on to its fluids and you will urinate less than usual.

Let’s look at the facts behind what causes a person to retain water:

  • High Sodium Diets
  • Super-low protein diets
  • Heart conditions
  • Certain Medical Conditions like Kidney disease, Nephrotic Syndrome, Lupus
  • Increased Histamine production
  • Hormones, Hormone Imbalances, Hormone replacement therapies, Oral contraceptives,  PMS
  • Lack of exercise
  • Medications such as: Non-steroidal anti-inflammatory drugs, beta blockers
  • Muscle recovery post-strength training workout (normal and unavoidable)
If you have been cleared by your doctor for any medical conditions and you aren’t on any medications that would cause water retention, it could be hormonal, lack of exercise, strength training or your diet.
Water retention is also not something one should focus on when making a healthy lifestyle change and looking at their weight loss or fitness routines. Yes, it can be a tool; just like the scale, measuring tapes and fat calipers are considered tools, but it should NOT be a focus and needs to be considered as a normal fluctuation. Just like the tides of the ocean ebb and flow, so do hormones and muscle repair… embrace it.
As a personal trainer my focus isn’t to create a routine for a person based on their concern of retaining water (unless of course it’s a medical condition), my focus is to create a routine based on their over-all fitness and physical goals.
Split Routines are normally designed and appealed to by/for body builders or strength athletes or someone who is looking to gain more muscle (also remember females lack the hormones necessary to “get bulky”). This routine is done to bring out optimal muscular hypertrophy, and requires longer recovery times.
Full body workouts, such as circuit training, are better suited for the individual who wants to lose weight or is short on time as a person would perform each exercise one after the other in a series with minimal rest in between. Most CT routines work each major muscle group during each session and add a cardio component.
If you are working out routinely (whether it be split routine or circuit training) and using the scale as a tool to gauge your progress and your weight is fluctuating in a certain range consistently (could be water retention, but might not be); your focus should be on your diet. Are you taking in too many calories? Are you not taking in enough calories?
For more individualized help with this topic, please contact me at info@fitnesstoat.com
Yours in Fitness,
Tara Finch CPT
*If you found this article helpful please share with your friends!

Cantaloupe Recall, Listeria and Reclaiming The Fall Fruit

Canteloupe recall listeria

The latest food recall has taken our preciously delicious smooth and sweet cantaloupe as a victim. But don’t fret! It doesn’t involve ALL cantaloupe, only the ones that were harvested by Jensen Farms, of Holly, Colorado.

Over the weekend I posted a picture on Facebook of my breakfast feast. Yes, I occasionally do this to motivate people to eat healthier; I find that using pictures is a better way to teach people what a healthy meal looks like as opposed to just SAYING what it is.

I was greeted with panic laden comments regarding Listeria in cantaloupe, and even I started to get a little squeamish but quickly remembered that my grocer had a sign posted atop the huge pile of fresh cantaloupe that was on sale that read : OUR CANTALOUPE IS NOT PURCHASED FROM THE REGION(S)/FARM(S) AFFECTED

Score 2 cantaloupe right in my cart!

For those that know me personally know that I HATE THE MEDIA. Yes, HATE is a strong word, but it’s the only word I can use to project my true feeling toward them. They create such panic, and speculation. Back when my parents and grandparents were kids and young adults the media reported the NEWS not speculation and world-wide panic.

My job today, is to save the name of my favorite breakfast sweet and give you the cold hard facts of what is truly going on with our friend the cantaloupe.

Let’s first start off by explaining what the symptoms of Listeria are (no, it’s not mouthwash):

The symptoms of Listeria infection include fever, muscle aches, and sometimes gastrointestinal symptoms such as nausea or diarrhea. If infection spreads to the nervous system, symptoms such as headache, stiff neck, confusion, loss of balance, or convulsions can occur.

Infected pregnant women may experience only a mild, flu-like illness; however, infection during pregnancy can lead to premature delivery, infection of the newborn, or even stillbirth. There is no routine screening test to find out if you are likely to contract Listeria infection during pregnancy, as there is for rubella and other congenital infections. If you have symptoms such as fever or stiff neck, consult your doctor. A blood or spinal fluid test (to cultivate the bacteria) will show if you have listeriosis.

During pregnancy, a blood test is the most reliable way to find out if you are infected.

Now here is the OFFICIAL release by the FDA with all of the details regarding the cantaloupe recall:

Contact:
Consumer
800-267-4561
recall@rfordcantaloupe.com 

FOR IMMEDIATE RELEASE – September 14, 2011 – Jensen Farms, of Holly, CO is voluntarily recalling their shipments of Rocky Ford whole cantaloupe because they have the potential to be contaminated with Listeria. The company is working with the State of Colorado and the FDA to inform consumers of this recall. L. monocytogenes is a bacterium that can contaminate foods and cause a mild non-invasive illness (called listerial gastroenteritis) or a severe, sometimes life-threatening, illness (called invasive listeriosis). Persons who have the greatest risk of experiencing listeriosis after consuming foods contaminated with L. monocytogenes are fetuses and neonates who are infected after the mother is exposed to L. monocytogenes during pregnancy, the elderly, and persons with weakened immune systems.

The whole cantaloupes in question were shipped between July 29th, 2011 and September 10th 2011, and distributed to the following states: IL, WY, TN, UT, TX, CO, MN, KS, NM, NC, MO, NE, OK, AZ, NJ, NY, PA. The whole cantaloupes have a green and white sticker that reads: Product of USA- Frontera Produce-Colorado Fresh-Rocky Ford-Cantaloupe or a gray, yellow, and green sticker that reads: Jensen Farms-Sweet Rocky Fords. If the whole cantaloupe is unlabeled, please contact your retail store for sourcing information. Jensen Farms is requesting any consumer that many have one of these cantaloupes to please destroy the products.

The recall involves only whole cantaloupe shipped by Jensen Farms, and no other commodities are involved. Jensen Farms feels it is prudent to participate in the recall as the State of Colorado has stated (in their September 12th, 2011 press release) that people at a high risk for infection should not eat whole cantaloupe from the Rocky Ford growing region.

“Jensen Farms continues to stay committed to the highest levels of food safety and maintains many third-party safety audits, as we have for many years. We continually look for ways to enhance our protocol,” said Ryan Jensen, partner at Jensen Farms. Jensen Farms is a 3rd generation family farm of the Holly, Colorado community.

Consumers with questions may contact Jensen Farms via email at recall@rfordcantaloupe.com or phone 1-800-267-4561 between the hours of 9am and 4pm MST.

So please be cautious and informed instead of panicked and deprived of this delicious mouth-watering sweet fall fruit. Bon-a-Petite!

 

Are You Depressed or Burned out? Do you know the difference?

Most people confuse the symptoms/signs of burnout with depression. However, depression and burnout have very different effects on the body.

Burnout is linked to low cortisol levels, whereas depression is associated with high levels of cortisol, a hormone secreted by the body in response to stress, The issue here is that people often visit their doctor with symptoms of burnout, and as there are similarities, they are mistakenly treated for depression – given antidepressants that only lower their cortisol levels even further. This does not treat the problem and only makes burnout worse.

What are the Symptoms of Burnout? 

Symptom #1: Depersonalization

You feel mechanical and robotic. It’s as if you’re just going through the motions to survive the day. You feel as if your normal self has disappeared.

Symptom #2: A Sense of Diminished Personal Accomplishment

Chronic stress can result in you feeling that you just can’t get anything right. You may feel that you are failing at your job or in your relationships. You’ve become very hard on yourself.

Symptom #3: Emotional Exhaustion

This symptom presents with the feeling of being emotionally drained, as if you feel you’ve got nothing left to give, even when dealing with the people and relationships that matter to you most.

If how you feel matches up with these symptoms, it may be a sign that chronic stress has taken its toll on your body. Don’t stress out though, try these 4 things to help you more effectively manage your stress and reduce your risk of burnout.

1. Keep a stress journal

Track Your Stress for a Week. There are 3 things you must monitor when journaling:

  1. What the stressful situation is
  2. What thoughts are associated with that situation
  3. What physical response results from the stress.

Becoming more vigilant of what triggers your stress will help you become more mindful of how you react.

2. Let it out

Find a sounding board– release the stress from inside you and express your feelings to a friend, a partner or a therapist. Make this the person you vent to, either every day or once a week.

3. Meditate or Practice Yoga

The purpose of meditation is to let go of your thoughts, especially, in this case, the ones that have a negative effect on your overall wellbeing. If you can’t afford a therapist, or don’t have a person you can trust with your verbal expressions, you can look to yourself as a source of relief by practicing meditation or Yoga.

4. Pack a Stress-Reducing Kit

If you know something has the ability to soothe you, keep it on hand. Your favorite song, a specific scent or taste (preferably something low cal and/or healthy) appeal to your other senses and may help you relax.

I hope you found the above article helpful. If you know someone who would benefit from this information please share, it is very much appreciated.

Yours in Fitness,

Tara Finch CPT

How to Perform a Proper Push-Up

If you have problems doing push-ups or question your form, here is how to perform the proper push-up.

↑ not T 

No matter which type of push-up you’re performing, always set up in the “arrow formation.” Basically, this means that if you took a snapshot from the aerial view the push-ups position would look like an arrow, not the letter T. This position is easier on the shoulder joint and leads to higher activation of the pecs and triceps. There are three common push-up performance errors.

T-Set Up

First, when performing push-ups, people often set up with their hand position high and wide. If you took a snapshot from above as in an aerial view, their set up would look like the letter T. People do this to make the exercise easier, as this position requires less muscle activation in the pecs and the triceps.

SAGGING

Second is sagging, or allowing the hips to sag resulting in anterior pelvic tilting (pelvis tilting forward) and lumbar hyperextension. Here’s why this occurs.

•    Core strength to stabilize their lumbopelvic region is lacking and people simply allow their core to gain stability by “hanging” on the structures that limit this motion. This also places the posterior elements of the spine at risk.

•    People are stuck in anterior pelvic tilt due to tight hip flexors and erector spinae and don’t have the muscular strength in the Abs and Glutes to override the tightness during the push-up.

•    By keeping the hips low and hinging at the lumbar spine, a lower percentage of bodyweight is being lifted since much of the body is hanging toward the floor.

•    People aren’t strong in deeper ranges so they sag to “pretend” they’re going deeper since their hips will bottom out before their chest, which creates the illusion that they’re doing a full push-up.

Half-Repping

Third, people cut the movement short and perform half-reps. Why this occurs.

•    People lack end-range shoulder strength and stability.

•    The bottom position of the push-ups involves a higher percentage of bodyweight than the top position, which makes the bottom more difficult. This makes the push-up the opposite of “accommodating resistance” since the loading increases as the push-up is lowered to the ground.

•    People want to fool themselves into thinking that they’re in better shape than they really are.

There are several corrections that can be implemented to assist with push-up performance.

•    No matter which type of push-up you’re performing, always set up in the “arrow formation.” Basically, this means that if you took a snapshot from the aerial view the push-ups position would look like an arrow, not the letter T. This position is easier on the shoulder joint and leads to higher activation of the pecs and triceps. (which is the reason you do a push up in the first place)

•    Only perform variations that allow you to keep your core stable and prevent excessive anterior pelvic tilt and lumbar extension. In other words, start with an easier variation that you can do correctly and progress from there.

•    If you tend to produce an anterior pelvic tilt (pelvis tilts forward) during your planks or push-ups, then focus on a posterior pelvic tilt. A good way to do this is to make sure your spine is straight and aligned with your shoulders and glutes.

•    Perform corrective exercises and move up gradually through the progressions. (talk to me if you need more information on which exercises you can do to progress you to a push-up)

To accomplish the “arrow formation” is quite simple. Start with your body on the floor. Place the palms of your hands on the floor right next to your chest.

Activate your core, contract your glutes, and push up. A simple variation would be to do it on your knees as opposed to your toes, but you still have to activate and contract.

Lower your body back towards the floor keeping your core activated and glutes tight.

If you find it difficult to perform up & down, even while modifying with your knees, you can do an eccentric movement.

Start at the top of the movement (either on toes or knees); slowly lower to the floor keeping your core activated and glutes tight. Doing this will help train the muscles to get you to full-push-up mode in no time.

If you are still uncertain if you are performing your push-ups properly, please feel free to contact me and I will be more than happy to help you!

Yours in Fitness,

Tara Finch CPT

If you found this article helpful please share with your friends!

Transformation Nation Million Dollar: You errr umm ME!

On 9/26 Dr. Oz in partnership with Weight Watchers and Sharecare launched Transformation nation Million Dollar: You. (I posted a quick blurb about it this morning).

As an Elite Trainer with Sharecare, I am blessed to have access to some pretty incredible people, tools, and experts.

I decided to take the Transformation Nation Million Dollar:You challenge, though I won’t be competing for the Million bucks! I’m doing it for me and my family.

After the Spartan Race in June I slacked on my workouts, let me clarify. I didn’t STOP working out; I just wasn’t in training mode anymore.

Then shortly after the race the anxiety (or what I thought was anxiety) started to take hold, then the headaches and loss of appetite took hold. The nutrition went to crap, and eventually I became sedentary. With me however, I don’t gain weight, I lose weight (and muscle).

After sucking up my fear of dental work, I recently had my wisdom teeth removed (all 4) to get rid of the headaches and mouth pain and ear aches; everything that was really cramping my healthy style.

Post Spartan I was weighing in at 106lbs of mostly muscle; I looked pretty darn good, but could have been better, but I digress.

Sept 29 2011 – I just weighed in at 97lbs and I look horrible. Pale, emaciated, boney, no muscle tone, no strength, back pain, leg pain… you get the point.

The reason why I’m telling you all this is not because I am looking for sympathy, I’m doing this because as part of Dr. Oz’s challenge step 1 is To Tell A Friend. And since you and I are connected via this wonderful e-verse I consider you a friend!

This is done for accountability – ultimately.

The other reason I decided to take this challenge is because I can’t help others through it if I have no idea what they are doing, or experiencing!

When I signed up I had to take a quick quiz. I think this might have been the first time I was 100% honest with myself and a computer quiz. I didn’t try to make myself something I wasn’t, and I answered the questions honestly… heck even beating myself up a little bit.

The end result was nearly a 95% accurate account of me; I’ve marked a thing or two that are a little off, here’s the report:

Dangerously Unhealthy Lifestyle

Today’s the Day. Let’s Get Serious

Tara, your lifestyle habits are in the danger zone.

You are living an unhealthy lifestyle, and you probably don’t feel very good about it – otherwise, you wouldn’t be here.

But being here is also exactly why you should feel good! The first step to achieving the lifestyle you really want is to think about it. ~done 

It’s true, people who really think about what they’re doing — and why they want to change — more often are successful in actually achieving their goals.

In making any lifestyle improvement, there are five stages everyone experiences. You are likely in the pre-contemplation stage, so we’ll go into a little detail here.

During pre-contemplation, you likely have become aware of the problem; hopefully Dr. Oz has already helped you focus on some key areas that you want to improve on. But you are likely battling myths or personal resistance such as “people don’t change,” “this is just how I was born,” or “I can’t, I’ve already tried and failed” that are holding you back. ~ a little off; I know I and anyone else can change, I am just lacking accountability and motivation. 

But for lifestyle habits, it’s just a matter of timing. And now’s the time!

There may be a specific event that makes you dedicate yourself to overcoming resistance — such as the birth of a child, the death of someone close to you, overcoming an illness, or being inspired by Dr. Oz! Whatever it is, let it propel you forward.

We’ve added a health tip calendar to help coach you through lifestyle improvements.  ~ which I filled out focusing on emotional wellness and personal relationship in addition to nutrition and fitness.

__

I’m really excited to continue on with this challenge. #1 for myself and my relationships  #2 for all of the other people on Sharecare that I assist on their fitness journeys!

Another thing I want to mention, as I look deep into my life before I take this challenge, is being a team beachbody coach. Yeah I know, some of you that have known me and follow me in my circles are probably tired of me talking about it, but the bottom line is that being a coach for them has unlocked so many doors, cleared paths, and has linked me to AMAZING people, amazing trainers and programs not to mention makes me some decent money while helping others get healthy.

MY coaches Monica & Dave Ward are ALWAYS inspiring me to be a better me, coach, motivator, person in general, and I LOVE them BOTH greatly! There is another wife/husband team that is outside of my team that have also been a TREMENDOUS inspiration to me in my fitness and coaching AND relationship with my spouse. Tami & Mike French are two AMAZING individuals that inspire and motivate and love each other greatly. Everyone should model them in their relationships with others (I have to say that I am kind of jealous of Tami, if you follow her or Mike you know why… he’s always blowing her kisses and love and it is just so damn cute!!) There are many other coaches that inspire me, but those 4 are at the forefront, and I’m blessed to have them on my side in life!

I look forward to this challenge, and anyone that wants to take it with me just sign up and look me up on Sharecare and we’ll do the Transformation Nation Million Dollar: You errr ummm US Challenge together! The more the merrier!

Home-Made Antibacterial Wipes

Antibacterial wipes, gels (hand sanitizers) and liquid hand soaps even cleaning wipes might be doing you more harm than they are doing you good. The more in-depth I become in the health & fitness world, the more and more I find that most of the items on store shelves are not very good for us. Either because the Government is subsidizing a certain food (like corn and soy) or they aren’t actively regulating the products or their ingredients coming in from other countries, (remember the lead paint with China, and the more recent apple juice and arsenic levels).Unless someone blows the whistle most of us would never know about the more harmful ingredients of our everyday products. After watching a news report on a local news station about Triclosan, which is a popular ingredient in antibacterial products, I went on the hunt for a better alternative to the conventional antibacterial wipe, and something we can make at home.

What is Tricloasan?
Triclosan is an ingredient that pregnant women (heck anyone) should steer clear from because it is harmful to them and the unborn child because it is absorbed through the skin, and is found in mostly antibacterial products, some shampoos, soaps and even toothpastes.

Where do we get exposed? 
It’s obvious on the label of antibacterial liquid hand soaps. But it’s in lots of other products as well, from spoons to socks and from toys to trash bags. Many women are surprised to learn that it is often found in eye shadow, blush, lip gloss, lipstick (e.g., Revlon Overtime), facial cleansers (L’Oreal Dermo), fragrances (Avon NATURALS), antiperspirants (Soft &Dri, Old Spice), and toothpaste (Colgate Total). YEP I just threw out the toothpaste and hubby’s deodorant because they made the list!

What do we do? 
Well, for starters ALWAYS check the ingredients of the products you buy. I’m not a HUGE green advocate because even they are marketed to the not-so-quick-consumer, but I AM a HUGE advocate of the smart consumer. Even though labels can be misleading, it is very important that you at least know what absolutely NOT to have in your products, and Triclosan is one of them. Also, when you check on your ingredients DON’T rely on the manufacturer’s website for your answer. Cross check it with sites like Wikipedia or heck just Google it and see what comes up, but look at the source of the information.

Below is a real short video from The Doctors TV show on how to make home-made antibacterial wipes. Although it looks as though they are using a pink baby lotion, I found that The Johnson’s Naturals is a better alternative because the ingredients are 99% plant derived. You can also use your favorite more natural lotion but most people typically shop local drug or grocery stores so I used something most readily available.

CLICK HERE FOR THE VIDEO

*always check the ingredients of lotions to make sure you do not have a soy, coconut or peanut allergy. Believe it or not some of the chemicals that are derived from plants come from those plants. That’s why it is important for you to look up the ingredients and find out where they are derived from.

Yours in Fitness,

Tara Finch CPT

If you found this article helpful please share with your friends!

Recovery Day 7

Day 7 of the recovery from oral surgery and I’m FINALLY able to eat solid food!!!

The stitches are completely gone, and I’m still rinsing with warm salt water, and I REALLY miss my electric toothbrush and Listerine®!

My bottom left back molar is still puffy on the gum, so I’m going to continue taking the antibiotics until the bottle is finished even though this is the refill.

Hubby and I took the dogs and ourselves for a much deserved 2 mile nature walk along the creek away from cars and the busyness of life. It was certainly refreshing even though it was quite humid out.

Having the mouth pain and headaches and lack of appetite for the past couple months REALLY plagued my health and fitness. I know this not only by how much weight and muscle I’ve lost, but by the fact that after a leisurely 2 mile stroll along level terrain my hamstrings and glutes are VERY SORE.

I’m going to do my best this week to keep going on long walks just to get my body used to moving again, hopefully the weather will play in my favor. Then October 1st I’m REALLY going to get down and dirty with my fitness routine again. I want to start P90X2 in January and at my current fitness state I’m no where NEAR ready to start that program.

I might drag hubby along for the ride starting October 1st as well.

How are you doing with your fitness goals? Having trouble starting? Let me know and I’ll be glad to help you get started! Ask me about P90X2!

Yours in Fitness,

Tara Finch CPT

 

Recovery Days 5 & 6

Days 5 & 6 of the recovery from oral surgery are the front-runners so far because I was able, albeit it quite painful, to eat solid food.

Scrambled eggs, peanut butter & jelly on whole wheat (that was TOUGH because of the sticky factor), a loaded baked potato from Outback®, lasagna, rye toast, stuffed cabbage, cheddar cheese, apples sans the skin.

Although it was quite difficult to get the food in there because I cannot fully open my mouth because of the swelling, once it was in there my taste buds did the happy dance!

Only 1 setback.. I noticed (because the swelling has gone down enough) that on the back bottom left molar I have a bump on the gum. Not sure if this is still post-op swelling or what looks to be the start of an abscess, but this is the cause of my bleeding and it’s not puss-filled, just swollen.

The holes that were stitched are becoming free of the dissolving stitches and feel as if healing nicely. Still rinsing with warm salt water (thankfully I don’t have blood pressure issues), and brushing is becoming a little easier, I do miss my electric tooth-brush and Listerine®!

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