Stuffed?!

turkey, stuffing, gravy, pies, etc. are almost upon us. we have all heard the advice, hints and tricks for not over indulging during the holidays. maybe you do some of them, maybe not. but just try to be reasonable (you will feel better the next day and won't need any over the counter medications!), be in and enjoy the moments that bring you happiness and if time allows, do a little exercise to help with digestion and reduce stress. stress?

How "old" are you?

ok-there is chronological age and then there is your "fitness" age. to find this out you need to do a demanding treadmill test that determines your VO2 max-your peak oxygen intake. the better your VO2 max the more fit you are and the "younger" you are-your fitness age. many of us do not have access to this test nor do we really want to do it. but, as reported in the ny times,  scientists have figured out a way to measure this without the dreaded treadmill test. if you put your waist measurement, resting heart rate*, age, sex, and how much you exercise you do into an algorithm the result will be an accurate prediction of your VO2 max and thus your fitness age. even better, there is a calculator available online at www.ntnu.edu/cerg/vo2max. put in the two numbers listed above with the other info and find out your results. hopefully your fitness age is lower than your chronological age! if not, and you want to improve it-you know what's coming-exercise more or increase the intensity of your workouts. here's the link.....

cerg fitness calculator

*resting heart rate-best to take in the am just after you wake up. count your heart beats for 15 seconds then multiply by 4

Artists, Arms & Michelle Obama

i am a working artist using a very process oriented medium. my large paintings get quite heavy and during painting need frequent turning. i need to be strong. ceramic artists, printmakers, sculptors, all of us are constantly using our arms and shoulders-our upper bodies.  much of what we do during day to day activities such as carrying loads (groceries, children), pulling/pushing movements (gardening, cleaning), or reaching for that can on the top shelf involve and need upper body strength.
many people have commented on michelle obama's great looking arms-and they are. she is 49 and does regular exercise that includes cardio, strength training and more. she knows you need to do strength training for lean, muscular arms. it's especially hard to have (or maintain) strong, great looking arms as we age and even though we may want them for that sleeveless summer dress, what is more important is that women don't have as much upper body strength as men do to begin with and as we age we lose what we have- unless we do strength (resistance) training. after the age of 20 we lose approximately 10% of our strength each decade. but studies have been done showing that no matter when you begin, after 10 weeks of strength training there is significant improvement in upper body strength. so start-it is never too late. be a sculptor of your own body.

Sometimes I just feel like....

remember those old commercials "sometimes i just feel like a nut"? well sometimes i just feel like a cookie but without the guilt. this is a quick, simple recipe that is wheat free and can easily be sugar and dairy free, too. feel free to add your favorite nuts, dried fruits or coconut flakes. these cookies are not sweet like commercial cookies but do the job when one just feels like a cookie.

almond/chocolate chip wheat free cookies

ingredients:
1 1/2 cups almond flour (can replace some of the almond flour with ground flaxseed)
1/4 cup softened butter or coconut oil
1/4 cup coconut palm sugar, honey or maple syrup (about 4 packets of stevia will also work)-i would  suggest using a smaller quantity of the honey or maple syrup as they are sweeter than the sugar
1 egg
1/4 tsp salt
1/4 tsp baking soda
1 tsp vanilla extract
1 tsp almond extract
1/2 tsp cinnamon
sliced almonds, bitter sweet, gluten free chocolate chips (80% dark is healthiest)

preheat oven to 375
line a baking sheet with parchment paper

beat the butter and sugars together
add egg-mix
add the rest of the ingredients except for the nuts and chips-mix
add the nuts and chips, mix by hand
drop by spoonfuls onto the baking sheet, slightly flatten with a fork and bake for about 12 minutes.
this recipe makes about 14 cookies so if you try it and like it-make double and enjoy.