Author: Chris Brown (Page 25 of 41)

Eating Healthy during Uncertain Times

March 29, 2020 / Chris Brown / 0 Comments

I am finding it difficult to eat healthy and keep my protein, carbohydrate and fat levels in the right amount. Eating healthy during uncertain times has been a big challenge for me.

For some reason I am craving carbs and find it difficult to not gravitate to them. Maybe it is the comfort food aspect?

Maybe its because I’m anxious and a little bored. I’m looking for a comforting distraction.

I’m posting these photos that I took a while back to help inspire me to meal prep veggies and lean protein.

While most of the time I am doing fine, I notice I’m more lonely and find myself having a mini pity party over the things that have been curtailed and the routines that I love that are missing.

I feel that I should just count my blessings, make my gratitude list and stop whining. I’m really lucky in so many ways.

Part of fixing the uncertainty I know is to control what I can. And so, I’m going to try to control my food prep by cutting up lots of veggies and preparing some of the frozen chicken so that grabbing good choices is easier than too many bread/potato style carbs that I have been gravitating too.

How are you doing with your food choices during this time when we are staying home, not going out and staying safe? Are you finding ways to trick yourself into eating healthy during uncertain times? Please jot a comment below or leave a message on the Becoming Elli Voicemail at 330-970-6662. I’d love to hear how you are dealing with all this.

Healthy Benefits of Orthopedic Massage with Joanne Hagy

March 24, 2020 / Chris Brown / 0 Comments

In episode 54, Jill and Chris interview Joanne Hagy about the healthy benefits of orthopedic massage. Joanne is a licensed massage therapist, the owner of Orthopedic Massage and Wellness and has over 20 years experience in massage therapy as well as sports medicine.

She spent the first 8 years of her career working in an orthopedic physical therapy clinic as an athletic trainer, soon combining massage therapy into her treatment protocols.

Joanne then solely began focusing on her massage practice and teaching massage where she was co-owner of The School of Orthopedic Massage and Bodywork in Ann Arbor, Michigan for 4 years. She relocated to Hudson, Ohio in 2014, where she resumed a successful massage practice.

In podcast episode 54, we discuss:

What is orthopedic massage?
How is it different from regular massage?
What are the healthy benefits of orthopedic massage?
How do we find a good massage therapist? What questions should we ask?
Is any particular sport or activity more likely to cause injury?
Why do we get injured after exercising or working out?
What advice do you have for us women over 50 to avoid injury?
What should we be doing that we’re not?

To find out more about Joanne Hagy, visit her website: Orthopedic Massage and Wellness at https://www.orthopedicmassageandwellness.com

Trying to Eat Healthy and De-stress During the Stay At Home Time

March 22, 2020 / Chris Brown / 0 Comments

I’m sure I’m like millions of others, trying to eat healthy and stay de-stressed during this stay-at-home time. Here are some photos of my attempt at a 2 egg white omelette where I used way too many vegetables to the egg white ratio.

First I made the vegetables: onions, spinach, mushrooms and sliced grape tomatoes.

My dog Lady got the two yokes, which she loves.

After the onions were somewhat translucent and the spinach was wilted (using a little water), I stirred in two egg whites.

It cooked for a minute or two with the lid on the cast-iron pot. Getting it out was tricky, as you can see! It doesn’t look like an omelette or a fritta, more like a pile of vegetables cooked with an egg white. I added some salt and pepper to taste.

This with a cup of coffee made up my breakfast.

Managing Stress

I’m reminded that now is the time for GRIT.

I’m trying to use my mental strength. One of the ways I am doing this is to remind myself that I’ve done hard things before and that I can do this. Saying it out loud helps me. I wear shirts from a race that I did that was really hot and tough. I think back over difficult times in my life and how I was able to come through it.

I’m giving myself little rewards for doing something healthy is helping me do things I am not particularly feeling like. Doing 10 minutes of dumb bells. Taking a quick walk around the property and working on some of the garden.

My husband came home from the grocery store with 92% cocoa chocolate. I usually get 77% so I’m not sure this is a treat, but I’m treating it like it is.

What are you doing to eat healthy and manage stress? Leave a message on the voicemail at 330-970-6662.

Maintaining a Healthy Mindset

March 15, 2020 / Chris Brown / 1 Comment

Today’s post is a compilation of ways I’m maintaining my healthy mindset and keep my mental resiliency.

During this challenging week, I’ve exercised three times, but am finding my anxiety start to creep up because I’m challenged with uncertainty. Mental attitude is key.

Usually cardio and a good workout keeps the creeping anxiety away, but this past week has been a challenge.

This challenge is a different kind of long haul than running a long distance, but keeping good mantras in my head will definitely help!

Part of this list is keeping a positive mental attitude and another section is a distraction from deluge the constant texts, emails and social media news about the virus. While I want to stay informed, I know that for me, it’s important to for my mental health keep my focus optimistic and peaceful.

1) Projects I haven’t had time for – remember that quilt stash I talked about getting rid of? Now is a perfect time to create something beautiful. I am going to start with throw pillow sized blocks and then piece them together. I find a special joy in creating something, needle work, or art work that also brings calm.

2) Yoga – One of my favorite places to find wonderful yoga online that relaxes and inspires me is Dr. Melissa West’s library of yoga videos. I particularly like her Yin Yoga series as most of the yoga classes and videos don’t touch on that type of yoga.

3) Museum Tours – Who knew that some of the biggest and best museums have free online tours. Although I haven’t had the time or inclination to visit these on line in the past, having a major getaway like this will definitely feed my brain with creative and inspiring images.

4) Learn a new skill – My library and many libraries subscribe to Lynda tutorials, which is owned by LinkedIn. With thousands of how to videos, this is a wonderful opportunity for me to brush up on some new technologies, for free. I’ve been working on my family’s genealogy and may have more time for that now. Connecting ancestors helps me think about all the struggles people have had over the years and how lucky I am.

5) Declutter – This was one of my yearly words and now is a perfect time to take this one seriously. It’s on my to do list, but in small doses. I feel better afterwards, as long as I take it in one hour bits.

6) Garden – Now that it is almost spring, pulling weeds and cleaning out some of the old dead leaves and pine needles will help bring out some new blooms. Flowers help me keep maintaining a healthy mindset.

These crocus from March 5 are signalling that spring is just around the corner!

flowers help me keep maintaining a healthy mindset

Last year on March 15, 2019. My PJM bush is not blooming yet this year.

7) Little Indulgences – While now is perhaps the time to try those healthy recipes, I’ve gone back to adding honey in my tea. (It more sweetness than sugar!)

8) Hand Massage – My skin is getting a bit rough and cracked from all the sanitizing and hand washing, so a short daily hand massage with nice smelling lotion and warm towels is getting added to this list.

How about you? What are you doing to maintain your health, both mentally and physically?

Veggie Delight – Exploring Bitter Greens, Dressings and Soup Recipes

March 10, 2020 / Chris Brown / 0 Comments

Veggie Delight – Bitter Greens, Dressing and Soup Recipes – Episode 53

In episode #53 of Fit Strong Women Over 50, Chris Brown and Jill McCauslin discuss various ways of getting more vegetables into their meals every day.

Some of the recipes that we discussed in this veggie delight podcast episode include:

Veggie blender dressing – yellow squash, carrots with liquid of olive oil, lemon juice and apple cider vinegar.

Cabbage soup – cabbage, carrot, onion, celery, diced tomatoes, green beans, stock. Freeze for later. Add beans and greens with oregano or cooked chicken or sauteed zucchini or kale or potatoes to create variations for lunch or dinner. Taco seasoning with black beans makes a TexMex.

Cowboy Caviar – chop up raw veggies. Black beans, black eyed peas and corn. Three colors of pepper. Diced red onion. Chopped avocado. Olive Oil, lime juice and apple cider vinegar. Cayenne pepper if you want more kick.

Bitter greens – arugula, dandelion greens. Buy at the grocery store. Used in a salad but not a whole salad. Add into a mixed greens salad. Packed full of nutrients and good for the digestive system.

Bitter melons – Diane Reuther bought these from an Indian food grocery store. They are spiny on the outside. She cut it length wise. It’s white or red inside. Scoop out the seeds. Par boil it to stay crunchy in a stir fry with onions and carrots. Add soy sauce and a little maple syrup. Good for your immune system. (Diane Reuther says she didn’t care for it.)

Riced or noodle vegetables. Riced cauliflower – buy already riced or use a grater on a head of cauliflower. Green olives recipe.

Cauliflower crust for pizza – Many in store cauliflower crusts use rice flour – still prepared foods that may have ingredients you may not want. In search of the best recipe.

Adding coconut milk to riced cauliflower – Jill tried it and it was delicious.

How can we make this taste better? Is it only an acquired taste? Or can someone tell us how to make them more tasty? Leave a message on 330-970-6662 or post on the comment section.

#bitterchallenge #cauliflowercrust #souprecipeswithvegetables #bitterchallenge to our listeners

Veggie Blender Dressing – Tricking Myself into Eating More Vegetables

March 7, 2020 / Chris Brown / 0 Comments

This veggie blender dressing makes a big difference. Getting lots of vegetables can be more difficult in the winter months. Yesterday I got an idea on how to increase the amount of vegetables I eat.

So often I make the same veggies, my Brussel sprouts, cauliflower or my easy no panic potluck salad.

I thought, what if I use vegetables as the base of my salad dressing? This is my first attempt. It wasn’t bad, but I’m looking forward to making some modifications.

Recipe for Veggie Blender Dressing:

1 large Green Pepper
1 Yellow Squash
1 large carrot

Each of these veggies were rough chopped and placed into the blender (Vita-Mix)

Then I added some liquid: extra virgin olive oil, apple cider vinegar, lemon juice.

I blended the mixture on the smoothie setting and it took about a minute to get smooth and fully mixed.

Pour over a large bowl of spring mix. Toss.

Voila! Spring Mix Salad with a Veggie Blender Dressing. I think this might be really easy and good as a warm dressing over a cooked California Mix frozen vegetable dish.

Have you ever tried using veggies in your dressing? What were your results! Leave a message below.
#veggiechallenge #MoreVegetables

Workout Routines for March 2020

March 1, 2020 / Chris Brown / 0 Comments

Sometimes in the winter months of January and February I feel like my workout routines are wash, rinse and repeat… except it is eat, workout and repeat.

Here is one of my favorite breakfasts: egg whites and vegetables. It’s a standard for me, not just in the winter.

Two egg whites with wilted spinach, sautéed onions and mushrooms. Sliced Roma tomato on the side. #breakfast

My typical workout is cardio, strength and abs… on Tuesday, Thursday and Saturday. I really enjoy this because the instructor mixes up the exercises every class – it’s never the same. Sometimes we use the TRX straps, sometimes sliders, medicine balls, kettle bells and dumb bells. I always drink at least one water bottle during the hour.

workout routines with weights and kettle bells

Mat with my workout towel. Eight pound and four pound dumbbell weights. 15 pound kettle bells. Water bottle. My Saturday workout equipment!

Friday and Monday is usually spinning (preparing for bike season! and yoga is my standard late afternoon Monday routine.

A recent break in routine was a real treat – a veggie, pesto and chicken thin crust pizza – this one has roasted red peppers!

Roasted red peppers really makes this thin crust pizza extra delicious!

Welcome March 2020 – New Workout Routines
Now that spring is right around the corner, its possible the snow and ice will disappear in time for outdoor bike riding. I’ve had a chance to do a little hiking during this winter, but there’s nothing like seeing flowers and green leaves.

The days seem to be getting longer and I’m welcoming the sunshine. Next year I need to throw something else in the mix. But I’m starting to feel the excitement of spring.

Time to pump up the tires, grease the chain and find my helmet! Spring is on the way! 🙂 I’m welcoming new workout routines this month! Maybe I’m pushing the seasons but I feel like I’ll be bike riding soon!

Are you looking forward to the change of season as much as I am? Maybe you are a die-hard skier and will be missing the snow? Leave me a message in the comments below.

Sustaining Weight Loss using Vegan Eating & Intermittent Fasting

February 25, 2020 / Chris Brown / 0 Comments

In episode #52, Dawn Maloney is interviewed about sustaining her weight loss. Dawn is wife, mother, realtor, and mostly vegan intermittent faster.

With 130 pounds fluctuation between her highest adult weights, Dawn needed to find a sustainable eating and movement lifestyle to help her consistently live a healthy life.

Through intermittent fasting, plus a nearly 100% vegan lifestyle, she has finally found the balance she wanted.

Topics and resources we discussed:

Lifetime of dieting started right after high school.
She started a vegan way of eating in 2016-early 2017. She lost weight but stalled after a while. After starting intermittent fasting in November 2019, she is doing well with that.
Feels better with a plant-based diet.
Changing her diet and losing weight helped to eliminate her problems with prediabetes.
Chef AJ
John Pierre
Delay, Don’t Deny by Gin Stephens
Dr. Jason Fung on Twitter
Jill’s book review of The Obesity Code (written by Dr. Jason Fung)
Life Fasting Tracker

Recipe: Making Rice or Grains in the InstantPot

4 cups of rice and lentils (or the grains you want to use)
5 cups of water

Cook for 15 minutes in the instant pot. This makes enough for several meals so good for meal prep days. She likes to put the rice or grains over greens and eat with with salsa and beans

Dawn holds a pair of pants that she used to wear.

To reach Dawn:
Website: Dawnsold.com
Facebook: www.facebook.com/dawnsmile
Instagram: www.instagram.com/therealdawnmaloney

Eating Dairy in 2020

February 10, 2020 / Chris Brown / 0 Comments

I often write about my workouts and also discuss my food choices here on the Becoming Elli blog.

Everyday I learn a little something new about each:

Fun ways to do a workout.
Good foods to improve our health.
Foods that my challenge different systems in the body
Ways to prepare food that provides good fuel for workout recover

During the last 50 podcasts we’ve talked with many nutritionists, cooks and dieticians. I’ve learned a lot and made some modifications to my eating. After all, fueling the body with healthy food just makes sense. One subject that has come up several times is about eating dairy.

Eating Dairy

But one change I have not made, that a lot of people have suggested, is eliminating dairy from my diet. Some people swear off of dairy, some because of health reasons and food sensitivities… others because they are vegan and don’t eat any animal by products.

I eat yogurt and find that I don’t have gut issues about it. To me, yogurt with fresh berries is one of life’s pleasures. It’s one of my favorite desserts!

From what I understand, a food elimination diet is really one of the best ways to learn what food sensitivities you may have.

Have you ever done an elimination diet? What did you learn from it? Do you eat dairy? If not, what changed when you stopped eating dairy? Send me an email at Chris@BecomingElli.com. I’d love to hear from you!

Winter Weather Workouts

February 8, 2020 / Chris Brown / 0 Comments

With the weather we have had in Northeast Ohio this week, 90% of my workouts have been indoors.

But today I’m going to talk about the joys of winter weather workouts because today I witnessed a lot of motivational people this morning when I stopped by the Prediction 5K Run.

It was snowy, icy and cold… about 22 degrees, but yet still around 200 people ran the Prediction 5K outside in an effort to finish their prediction of how long it would take them.

No watches, beepers, or electronic devices to help were allowed.

Some of the folks wore trax on the bottom of their running shoes and everyone had gloves. The course was twice around. Some people found the first loop a bit scary with the ice on the hill, others thought the second loop was tougher.

What amazed me was there was a three way tie for first place… where three different people predicted their finishing times within ONE SECOND for running a snowy icy course of 3.1 miles.

The second place (or is it 4th place) winner, predicted their finish time within 2 seconds.

This is a fun way to have a race where people who train a lot and know their pace probably have the best idea of their finish times. But folks who walk, or jog or normally never think they might win a race have a really good chance to finish as a winner.

The race organizers had awesome prizes – see photo!

The good news, it was not the wintery mix we’ve been having the past few days. I’m really going to be celebrating spring!!

Even the sunflower sculpture outside my gym was cold during the ice storm this week!

If you’re outside clearing your driveway, walking the trails or running the roads, remember to keep your sense of balance. Our podcast about balance featured Jill Rango and I still remember her encouraging us to “Walk like Pengiuns.”

Walking Lady dog at the local community center path.

My dog Lady was thrilled to have two short hikes this week, but my best workouts were doing strength/cardio and abs in a group exercise class.

My left shoulder is almost as strong as my right shoulder after really focusing on it the last 3 months. It’s hard to keep my body balanced, but I know it is the imbalances that tend to cause injuries when I modify my gait or other movement because of a former injury. It’s important for me to strengthen those hurt portions.

How are your workouts going? Leave me a message in the comments below or email chris@becomingelli.com or call 330-970-6662 and leave a voice message.