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Nutrition and Physical Therapy Increases!

I LOVE this quote!!

“Exercise is king and diet is queen; put them together and you’ve got an empire”

-Jack LaLanne

In the news of nutrition:

**all information is coming from the articles underlined. Some are my own thoughts, but much is a summary straight from the article itself. Please click on the subject headers underlined to see full credit of articles and the complete article itself. Thanks 😀

FDA rejects new name for high-fructose corn syrup

I remember my sophomore year of dietetics classes we were told about how labels were going to be reading “corn sugar” instead of high-fructose corn syrup. Well, that has officially failed as the FDA rejected the application because they define sugar as a solid, dried and crystalized food, not a syrup.

Corn Refiners Association is arguing that syrup is a form of sugar having the same nutritional value.

The Sugar Association prompted a lawsuit claiming that was misleading.  The Sugar Association also agrees on the FDA’s stance that high-fructose corn syrup and sugar are two different products.

Q: What side would you take? Are high-fructose corn syrup and sugar two separate products?

NYC proposed ban on sugary drinks evokes mixed reaction

Speaking of high-fructose corn syrup and how it’s found in most sodas, NYC has an interesting take on the subject of soft drinks. New York’s mayor Michael Bloomberg has a plan to ban large-size sugary beverages. This plan places a 16 oz cap on bottled and fountain drinks sold at NYC’s restaurants, movie theatres, sports venues and street carts. The sugary beverages can be defined as any drink having more than 25 calories per 8 oz, but not applying to 100% juice or beverages with more than 50% milk or milk substitute. Obviously many such as Hardee’s, Carl’s Jr, Coca Cola and McDonalds did not agree with the plan and the article even stated that Hardee’s and Carl’s Jr don’t even have outlets in NYC. Interesting.

Q: What are your views on this?

Running News!

This week is my last week of getting back into things as I and my physical therapists have called it. I am doing easy 3 milers and hope to top off the weekend with 1 or 2 4-milers. Then will start on my actual training plan, though I am about 2 weeks behind now. I wish I could have been on schedule, but my body was just not ready for that training. I attempted but was too out of shape. I’m feeling better now though and I have confidence for the future.

I bargained with my DR to instead of 4 more weeks of physical therapy, put a 1 in front of it and give me 14 more weeks! Honestly, I love my therapists and the environment at Mid America Rehab in Cape. LOVE them! At first I was skeptical because we weren’t doing much, but I didn’t realize I had such a tight back muscle that would hinder everything I was doing.

Now that my back is better we are getting into so much! I want to share with you the things I’ve worked up to. We are adding so much more since I have so many weeks left, things to make me a better runner!

I walk into therapy and this is what happens:

*click pictures for original source

15 minutes heat pad on my back

3 x 45 second planks on the table, little rest between

40 total alternate arm + leg raises laying on my stomach on the table

40 total alternate arm + leg raises on my hands and knees on the table

30 clams on each leg on the table with black theraband held by my PT for resistance

(bottom image, but he holds the band because it isn’t circular like hers)

40 reverse crunches/heels to heaven on table (whatever name you want to give)

40 v-ups on table

40 bridges with feet on exercise ball while laying on the table

10 x 10 seconds with legs on exercise ball, pushing cane into exercise ball while keeping abs tight (we are discharging this one next time because I never feel it doing much and I finally said something)

This one you do what is pictured above the first image but hold a cane between your legs and push into the exercise ball. it’s odd.

40 total alternate leg + arm raises laying on exercise ball on the ground

Like above but alternate arm and leg, not same side.

6 x 20 second hip flex stretch, alternate legs (3 times each leg)

Then we leave my room and go out to the floor or exercise equipment

4 x 10 reps of 10 lbs overhead pull from one side of body across to the other side “pocket” while sitting on exercise ball

2 x 10 reps of 20 lbs lat pulls while sitting on exercise ball

2 x 10 reps of 20 lbs seated row while on the exercise ball

8 x 30 second theraband pull, alternate sides. This one I use a blue and a red theraband because otherwise we would use a black and gold theraband and my PT doesn’t like Mizzou and neither do I, so we go KU colors 🙂

Like this, however I have a two hand grip and hold it right in front of me and stand with bent knees and my legs apart.

4 x 30 second russian twists seated on bosu ball balancing

(the weight in hand is to come I’m positive)

2 x 20 weighted (Weights on my ankles) reps of throwdowns where my PT has me laying on the floor and throws my legs hard down in different directions so I have to use my abs to keep my legs straight and bring straight back to him.

(I don’t get to hold on to anything, so I put my hands under my butt so I don’t die)

10 reps on each leg of side squats. I step with one leg and place foot on bosu ball and squat, I repeat with 10 more reps on the other side.

20 squats on bosu ball

We go back to my room

9 x 15 second hamstring leans, where PT holds my ankles on table with my feet off table and I lean forward and hold as far as I can to feel the hamstring pull

1 x 30 second hamstring lean

(no couch, PT holds my ankles)

30 reps (15 each side) rocking hip plank

6 x 20 second IT band stretch with rope (3 times each leg)

3 times each leg my PT stretches my hamstring by pushing my leg straight and towards my body, he angles each one different to stretch it differently each time

Back massage by woman PT

Ice for 15 minutes on my back

My PT kept saying “I’m impressed” throughout my whole workout session. I’m excited to be getting stronger! I can really tell with the throwdowns because I used to have many that I would fall/lose balance and my feet would hit the ground. But even with the weights for the first time I “won” because he couldn’t get my legs to fall.

We are incorporating more leg and hip stuff as time goes on. He didn’t want to do too much in case something bothers me, we won’t know what exercise did it. But we’ve got 14 weeks!


Nutrition in the News

The CDC (Center for Disease Control and Prevention) came out with this fun infographic on the changes of meal size. I thought I would share!

CDC graphic about how portion sizes have been growing over the years.

Some of this information I have already stated, but here are some facts from the article:

  • 42% of American’s will be obese by 2030
  • This could cost the nation $550 billion for health care over the next 20 years
  • 96% of entrees in America’s chain restaurants fail to meet federal nutrition recommendations because of the amount of calories, sodium, fat and sat fat they contain.

How’s that for scary? Article here

Nutritional Differences Between Men and Women by Barbara Quinn, RD, CDE


  • Have more body fat than men, therefore requiring fewer calories
  • Require less protein daily than men because of weight
  • Alcohol: a woman of the same age and weight as a man will experience the adverse effects of alcohol sooner than the male.
    • Why? The enzyme that breaks down the toxic effects of alcohol (alcohol dehydrogenase) is higher in men than in woman
  • A woman’s alcohol “moderation” portion size is less than one drink a day and are recommended to consume less than three drinks a week because of a higher risk for breast cancer
    • A standard drink is any drink that contains 0.6 fluid ounces of pure alcohol. This is equal to:

      • 12 ounces of a beer or wine cooler
      • 8-ounces of malt liquor
      • 5 ounces of table wine
      • 1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.
  • Women need more iron as they require almost twice the daily amount than men because of their childbearing years


  • genetically carry a higher percentage of “metabolically active” muscle tissue
  • Require more caloric intake because of lean muscle tissue (lean muscle tissue churns up energy/calories at higher rate than other body tissues)
    • ex: a man burns up to 20% more calories each day than a woman of the same age
  • Require larger amounts of protein because men are generally bigger than women
  • Alcohol: Contain a higher amount of the enzyme alcohol dehydrogenase.
  • Portion size of alcohol for “moderation” is no more than one to two alcoholic drinks per day
    • A standard drink is any drink that contains 0.6 fluid ounces of pure alcohol. This is equal to:

      • 12 ounces of a beer or wine cooler
      • 8-ounces of malt liquor
      • 5 ounces of table wine
      • 1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey, etc.


  • If both eat more food than their bodies can convert to energy, it will be stored as fat and they will become overweight.
  • Exercising regularly will increase need for calories as they increase their percentage of lean muscle tissue
  • Both need less sodium. Recommendation is no more than 1500 mg of sodium a day.
    • 1 tsp of salt contains 2000 mg of sodium if that puts into perspective how hard a 1500 mg sodium a day diet would be.
  • Calcium needs are similar

[all info was taken straight from the article, just spread out to better read]

[stand drink info was taken from, the academy of nutrition and dietetics here]

Q: Did you find anything interesting?