Fitness and Sickness

Lucky me. I woke up this morning sick. You know the headache, congestion, runny nose, feel like your head is cloudy, full of who knows what, and it might just explode. I really just wanted to sleep all day but we all know mom's just don't get that luxury. I don't workout on Sundays, I consider that my rest day. So what do I do? Take another rest day? I don't like taking more than one rest day per week as it is. I'm tired, feeling blaeh, but I DO NOT want to miss a workout. So let me give you some advice on what to do if this happens to you!

Remember these 2 things:
ABOVE THE NECK or BELOW THE NECK

If your symptoms are above the neck, as long as there is no fever present, you should be fine and may find you feel a little better.
If your symptoms are below the neck, a rest day is probably the best thing for you.
This link gives a nice, basic summary http://www.mayoclinic.com/health/exercise/AN01097

I knew this already, and I know for me, I usually feel better after and as the day goes on. It wasn't a big workout. I only did the Brazil Butt Lift Bum Bum Rapido that's only 10 minutes long. But for how I felt, my low energy level and all I had on my list to get done today it was perfect. I do still feel a little tired and cloudy and I'll be teaching PiYo tonight. My down dogs and head congestion won't be the best of friends but I love teaching. So I'm gonna man up and get 'er done.

So the next time you're feeling under the weather and are worried about how it will impact your fitness goals, remember those 2 things (above the neck, below the neck) and then make the decision you feel best about!

Gone Bananas!!

So we've all experienced it. You buy bananas, the week gets crazy and you feel like you've gone bananas. Now the bananas you bought are no longer good to just be eaten alone. What to do? What to do? Well, here's what I did. Saturday morning kids up wayyyyy to early. 6:45AM!! I get a quick PiYo workout in then make these delicious muffins. Got a TurboKick workout in while they baked. Now please note that my kids were up and around so we did hit the pause button a few times during the workouts, big glass of water got spilled (twice) right next to me and my yoga mat and some brotherly fights broke out, but I got it done. Refer back to the "gone bananas" statement. Finally came the enjoyment of yummy, warm, fresh from the oven muffins.

Still trying to figure out the picture thing but you can see a picture on my facebook page. http://www.facebook.com/jennbjudd

Also be sure to check out the nutritional info at the bottom :)

Banana Blueberry Muffins

1 cup whole wheat flour
1 cup white flour
2 tsp baking powder
1/2 tsp salt
1/2 organic sugar (evaporated cane juice I buy at Costco)
1/8 tsp stevia (just slightly less than 1/8)
1 egg
1/4 cup unsweetened applesauce
1 8oz. container plain non fat greek yogurt
1 tsp vanilla
1/2 cup mashed banana
Blueberries (I didn't measure, oops. Just eyeballed it, guessing it was around 1/2 cup)

Preheat oven to 350 degrees. In large bowl mix flours, baking powder and salt. Set aside. In a separate bowl, lightly whisk egg, sugar and stevia. Add applesauce, whisk. Add greek yogurt, whisk. Add banana, whisk. Add vanilla, whisk. (Whew) Make a well in the center of the dry ingredients then add the wet mixture. Gently fold with a rubber spatula. Add blueberries. Bake 25-30 minutes or until toothpick comes out clean. Makes 12 good sized muffins.

Here's a little of the nutritional values per muffin
Calories 133.5
Total Fat 0.7
Protein 5.1

The protein may vary depending on the brand of greek yogurt you buy. I used frozen blueberries.When buying frozen fruit always check to make sure there is NO added sugar.

FlaxSeed and my Whole Wheat Bread

Not to boast but.....I made a loaf of Whole Wheat Bread today and it turned out AWESOME!!! So I am sharing the recipe with you! I use ground flax seed in place of the oil so that we get the healthy fats. The bag I buy is Premium Gold brand Organic Golden Omega Flax Seed. I get it at Costco for a great price and it lasts a long time. It's already ground and easy to add to just about anything, i.e. yogurt, oatmeal, smoothies, etc. And sooooo good for you! If you are getting the RIGHT fats (omega 3's)  in your diet, you will find your cravings for the BAD fats will decrease. Now go buy some flax seed! Did you also know that the Omegas are great for your brain too? I had a lot while pregnant and my kids love my bread. So see, it makes for smart kids too :)

Whole Wheat Bread

1. Combine in mixer bowl:
1 1/2 cups lukewarm water
1 Tbsp. active dry yeast

2. Add:
1/4 cup honey
1 Tbsp. molasses
1 Tbsp oil ( I substitute with 3 Tbsp. ground flax seed)

3. Stir dry ingredients together in a small bowl, then add to liquids in mixer.
3 1/3 cups whole wheat flour (usually takes more, just add a little more at a time until no longer too sticky)
2 tsp. salt (I cut back slightly on this too)

4. Attach kneading hook to mixer. Mix on low for 15 minutes or until dough is developed.

5. Turn into a greased bowl, and cover with plastic. Let rise for 20-30 minutes or until doubled in bulk.

6. Form into loaf. Place in greased bread pan. Cover and let rise until top of dough is 2 inches above the top of pan.

7. Bake in a preheated 350 degree oven for 30-35 minutes (I do 40 minutes) Turn onto rack to cool.

ENJOY!!!!