Workouts for week of 10/23/11
I do not know what happened this week, but I had little to motivation to move.
20 min dog walkMonday:
60 min dog walk
40 min power yoga DVD
20 min elliptical
20 min run on treadmill 5.7-6.1 at a 2.0 incline
5 min walk at 4.1 at 15% incline
15 min upper body weight training
5 min vinyasa yoga
60 min dog walk
First of all, let me start off by offering my apologies for posting yet another pumpkin recipe. I swear this will be the last one for the season. Maybe. I came across this primal pumpkin bread from the blog eat the cookie and i haven’t been able to stop thinking about it, so instead of going to the gym today I baked a version of it.
Here is what you’ll need (for my version):
Here are the directions from this original version, with my very few variations noted:
1 cup pumpkin puree
1 cup 3/4c maple syrup 1/2 tsp allspice 1/2t ground glove
1/2 tsp cinnamon
1/2 tsp nutmeg
2/3 tsp baking soda
1/2 tsp salt
2 packed cups almond meal
1/2 cup whey protein powder or coconut flour, measure, then sift- I didn’t sift. oops. I used Primal protein powder, which has stevia in it, and I used chocolate chips, so that is why I cut down on the maple syrup.
handful of toasted, chopped pecans, chopped crystalized ginger 1/2 c gluten-free chocolate chips
preheat oven to 350f. grease
2 small (7 3/8x 3 3/8) or 1 regular (9×5) loaf pan 1 pie pan. i like to cut a large strip of parchment paper for easy removal. I used a pie pan simply because my loaf pan was being used for meat loaf.
combine all ingredients, beating well with handmixer. pour into
loaf pans pie pan.
45 minutes, I only baked for 40 min, until toothpick comes clean when inserted in the middle.
remove from oven and allow to cool
This was most def worth skipping the gym for.
So you’ve been a dutiful shopper and you’ve bought your veggies, but can you eat them straight from the grocery store? I guess you could, but I think about the oodles of hands and critters that may have rubbed up on my precious leaves of kale and it just makes me nervous. With that said, you can’t exactly dip your kale in rubbing alcohol, so what’s a gal to do?
On a different note:
Off to walk sir Pug. Happy Wednesday!
and I am about to deliver…
What is amaranth? It is a gluten-free pseudo grain (meaning it’s actually a seed) that sort of looks like fish eggs when cooked. It is filled with Iron and has more protein that most “grains.” Uncooked it looks like this:
- 1/4c amaranth
- 5-7 drops of liquid stevia
- 1c water
- 1/2 honey crisp apple
- dash of cinnamon
- 1 scoop vanilla primal protein powder
- a dash of unsweetened coconut milk (not pictured)
- topped with 1T organic peanut butter
- add 1/4c uncooked amaranth to 1c water and bring to a boil
- after boiling, remove lid. simmer for 18 min, stirring occasionally
- add chopped apples, stevia drops to taste, cinnamon and a dash of coco milk. stir. let sit on low heat for 4 (or so) minutes
- add protein powder and a dash more of coco milk. stir
- remove from heat and add topping of choice. mine will always be peanut butter.
I’ll leave you with a pug fresh out of the bath:
First of all, if you’re wondering why fullspot was bombarded with skin care posts in the past two days, it’s because I am closing down my blog that is dedicated entirely to skin and I do not want those posts to get lost in cyber space somewhere, so there you have it.
And on with my workouts for the week:
25 min dog walk
50 min dog walk
20 min elliptical
15 min run on treadmill
5 min walk at 15% incline
I just discovered the blog meals and moves and it is a great blog for workouts, Janetha does such a great job explaining various workouts.
Off to hang with my boys.
I caught a glimpse of my bare legs this morning and I was mildly horrified. I am white, casper-esque white. I usually tend to err on the whiter side. However, I think I’ve reached a new level whiteness. Have I said white enough in the last two sentences? Being an aesthetician, I would go straight to hell if I went to a tanning booth/bed and I live in Portland, so natural sunlight is not an option. with those two options eliminated, my only ali is tanning lotion. I must say I have not had the best of luck with bronzers and self- tanners. They usually stink, get on my clothes, or I always miss a spot (or 5). While I will admit, self tanners still have a ways to go, they have come along way.
As of now, my top two self tanners are:
1. St Tropez
2. Use a riffi mitt with normal body wash, after using the exfoliant. This will up the exfoliating ante.
3. Shave. Shaving works as a wonderful exfoliant
4. Make sure your skin is completely dry before applying
5. Apply a creamy lotion on all rough spots (i.e. palms, elbows, tops of feet, heels)
6. Apply self tanner of choice
7. Hangout in the nude for a good 10-15 minutes before applying clothes
8. Apply your lotion of choice, it keeps your “tan” last a wee bit longer
- First and foremost, exfoliate. If your skin is covered in dead skin cells, you can slather all the moisturizer on you want, but only a small percentage will reach your thirsty skin. Best exfoliants are glycolic acid and lactic acid. Both of these exfoliants hydrate as they exfoliate- two for one! Hooray! If you have more durable skin, aim for the glycolic acid. If you’re skin tends to err on the sensitive side, go for lactic. My favorite cleanser that contains glycolic acid, Glytone’s mild gel wash. If you really want to shake things up, go for Image’s ageless cleanser. My favorite lactic cleanser still remains, PCA’s facial wash.
- After you have exfoliated, your skin is ready to absorb some hydrating goodness. Keep in mind there is a difference between dry skin and dehydrated skin. Dry skin is lacking oil and, often times, water too. Dehydrated skin is just lacking water. Dehydrated skin can be oily, but still be flaky and tight. In the winter most people are both dry and dehydrated, so to combat dehydration go for a serum containing hyaluronic acid, glycerin, sodium hyaluronate (plant derived hyaluronic acid), or B5. I’m a big fan of Image’s total pure hyaluronic acid. This product can be added to your cream of choice to up the moisture ante or used as a serum underneath another product. If you’re struggling with acne or acne prone, skip doing a serum and cream and go for a hydrating lotion. My all time favorite is Image’s Hydrating Anti-Aging Serum. This serum is loaded with goodness. It has has oodles of Vitamin C to brighten and protect your complexion. If you’re on a budget and desperate for a good hydrator, I’m a big fan of all ofCereVe’s moisturizers. These can usually be purchased at any drugstore.
- If you’re truly dry (meaning lacking oil) then you need a cream with emollients. There are oodles of emollients out there. Some of my favorite are Vitamin E (topherol), avocado oil, carrot oil, olive oil, and shea butter. Shea butter and olive oil can be used on acne prone skin with out inducing a breakout. Two of my favorite emollient laden products are: Image’s hydrating repair cream and Sweet Blessed Bee Magic Cream. I seriously put the Sweet Blessed cream everywhere. I use it as eye makeup remover, chapstick, hand cream and face cream. I love this product!!
Another, more aggressive, exfoliating tool is a skin brush. If you really like the hurts-so-good feeling, then you will be pleased as punch with this guy. If you think you will not be a fan of the hurts-so-good feeling, I urge you to think about your itchy skin an how much you want to scratch it. Well, this is one big scratch- but in a really good way. Just writing about them, makes me want a rub down. I hope that’s not weird. Skin brushes, are also big on stimulating blood flow, which means your body will heal faster. Skin brushes also assist in minimizing cellulite. Whata guy! Technically you are supposed to use this stellar feller on dry skin, prior to showering, but I have to admit, that I am too lazy to do such things. Instead, I throw body wash on it while in the shower and call it a day.
Of course another form of exfoliation, comes in the form of AHA’s. If you would rather get a body wash with glycolic, lactic, or malic acid in it, then that could be used in place of a riffi mitt or a skin brush. Or you could go nuts and put your AHA containing body wash on a riffi mitt or skin brush. Bye, bye skin. I wouldn’t recommend doing this on a daily basis, but once a week would be a great treatment. A great body wash for this is Image’s Ageless Cleanser or Glytone’s Exfoliating Body WashBoth of these cleansers work wonders on Keratosis Pilaris- those red bumps on the back of your arms.
After you’ve exfoliated, whatever lotion you want to apply will work oh-so-much better because you’ve just removed a layer of dead skin that was acting as a shield to your lotion of choice. As far as body lotions, one of my favorites is Alba Organics Very Emollient Body Lotion for Dry Skin. This lotion has a few AHA’s in it, so you’re getting an additional exfoliation, but it is a mild one. I like the lotion because it goes on so quick and is not thick and greasy. However, some of you may be after thick and greasy. If that’s the case, go for good old coconut oil. Coconut oil is a wonderful emollient and will make your skin glow, plus you will smell, faintly, like the beach. Yes, please!
1. Cleanse your skin in the shower for 1-2 minutes- preferably with a salicylic acid based cleanser. Salicylic acid helps to loosen the debris in the pore, so you can get at it. Salicylic is also antibacterial, so you’re lessening the chance of any bacteria getting into the pore you’re about to open.
2. If you’re feeling extra skin savvy, while in the shower use an exfoliating mask. If you have lots of white heads and several lesions, then do not use a mask with grains or beads. A manual exfoliant can spread bacteria on skin with several acne lesions. However, if you have a few blackheads or 1-3 lesions, then a manual scrub would work. I am a big fan of masks containing alpha hydroxy acids. A few of my favorites: Cellex-C betaplex clear complexion mask. Warning: this mask is not for sensitive skin.
Image’s total resurfacing mask. Again, this mask is not sensitive skin. If you have more sensitive skin, go for a mask with enzymes, they are gentle exfoliants. A few great masks containing enzymes are:Image’s hydrating enzyme mask and June Jacob’s papaya purifying mask. Leave this mask on while in the shower for 10-15 minutes. The steam from the shower helps to soften the pores, so they are more pliable. The more pliable your pores are the less likely you are to rupture a follicle while picking, which means bacteria will not travel to the next follicle over.
3. After getting out of the shower, prepare to extract (aka pick) by wiping down the area of attack with witch hazel. Witch hazel kills the bacteria on your skin without striping it.
4. Clean your hands very well then wrap your finger tips in tissue to prevent your nails from digging in to your skin and cause scarring as well as preventing any bacteria in your nails from entering the lesion. Instead of squeezing the lesion, come on either side of the lesion and stretch the skin out then apply pressure. Note: cystic nodules are NOT extractable, so don’t even try! Only go after white heads and black heads.
5. After you’re done extracting, cleanse the skin with witch hazel again, to ensure you’ve cleaned up any existing bacteria on the skin.
6. Apply an antibacterial, clay-based mask to soak up any existing oil and bacteria. A great mask is Astara’s blue flame mask. Leave this mask on for 10 min or over night if you’re extracting at night. Note: you may only want to apply the mask to only the extracted lesion because it could be too drying for the rest of your skin. If you don’t want to walk around with a glob of clay on face, apply an antibacterial ointment containing sulfur, tea tree or benzoyl peroxide. A few good recommendations for this are: Image’s medicated acne lotion. And Good old Persa Gel. Note: both of these products contain benzoyl peroxide, which means they can bleach your linens, so use white linens when using these products.
7. Try not to put any additional products on your newly extracted lesion and keep your paws off of it until it heals!