5 Reasons Every Woman Should Strength Train

Act like a lady, lift like a boss” 

     Wellness Expert Kathleen Richardson

     Wellness Expert Kathleen Richardson

Many women view strength training as taboo, so we stick to the treadmill, the elliptical, spin class, or Zumba and then maybe, just maybe pick up some dumbbells and do a few bicep curls. Lifting weights is not just for men, it is for women too. Ladies, I’m here to let you know that you will NEVER get the body or physique you truly desire until you let go of fear, doubt, and stereotypes and do some strength training. Grab the barbell, kettlebells, dumbbells, or resistance bands; lift and lift heavy. Strength training brings out the inner beast of confidence that will flow into the other areas of your life. In addition to having a well-built body, you will have a strong mind and a confident heart to go along with it. 

A routine of strength training and heavy lifting will enhance your curves and melt fat. It transforms and sculpts the body. Most women think that lifting heavy will make them look bulky or they will look manly. This cannot be further from the truth. From a physiological standpoint, it is impossible. Women do not produce enough testosterone for this to occur. Let’s start thinking outside of the exercise box and a routine of strength training at least twice a week for at least 30 minutes. Here are 5 benefits of lifting weights:

Increased Confidence

Lifting heavy and becoming stronger will give you a huge boost of confidence that will manifest itself in every area of your life. You will gain increased confidence in your physical capabilities which will lead to an increased confidence in your other capabilities. You will feel more capable in your career, in school, and as a wife and mother. It’s a proud feeling when you can squat more than you did the last time. You can hold your head high and know that if you can lift weights, you can just about do anything. 

Enhance Curves

As you build muscle, your body will begin to transform into a masterpiece. Your waist will become smaller, your legs, thighs and butt will become curvier and your arms and back will create a very sexy, svelte silhouette. 

Burn Fat/Increased Metabolism

The more muscle you have; the more calories you burn at rest. Having muscles will speed up your metabolism. The irony is that you may not lose pounds; in fact, you may gain a couple of pounds. But that’s ok because one pound of fat takes up 18% more space than one pound of muscle. Bottom line, you will be stunning with your clothes on and off.

Bone Health

Lifting weights increases your bone density and fights loss of bone mass, which means that you will decrease your chances of osteoporosis and fractures later in life. Strength training will help prevent hip fractures and spine curvatures that tend to occur later in life. 

You will be a Wonder Woman

You work full time, raise your children, cook, clean, support, love, give, fight, survive AND strength train? Lifting weights makes you more incredibly beautiful and strong. You will be a part of an elite group of wonder women. Add weight lifter to your already awesome resume. I found my beauty in a barbell. You can find yours there too.

My Top 5 Strength Training Exercises:

1.Squats (bodyweight, kettlebell or barbell)

2.Deadlifts (kettlebell or barbell)

3.Military Press (dumbbell, kettlebell, or barbell)

4.Back Row (dumbbell)

5.Push-up

 

 eastside bike club at slow roll is healthy and fun! 

WE KEEP IT ROLLIN’ ! George Johnson, president of the Buffalo United Front, started the East Side Bike Club last spring in order to allow folks to practice riding their bikes to participate in Slow Roll Buffalo and encourage more people from the East Side to ride with the group. The group now rides every Monday with the Slow Roll Buffalo, on Wednesdays with the Jes Roll bike group, and on other rides throughout the week. For more information check them out on Faceboo

WE KEEP IT ROLLIN’ ! George Johnson, president of the Buffalo United Front, started the East Side Bike Club last spring in order to allow folks to practice riding their bikes to participate in Slow Roll Buffalo and encourage more people from the East Side to ride with the group. The group now rides every Monday with the Slow Roll Buffalo, on Wednesdays with the Jes Roll bike group, and on other rides throughout the week. For more information check them out on Faceboo

Slow Roll Buffalo will start its third season in Niagara Square on Monday, May 1st, kicking off six months of Monday night community bike rides that have a total attendance of more than 50,000 to date. 

While the basic structure of Slow Roll will be the same - beginning at 6:30pm, an approximately 10-mile roundtrip ride free and open to cyclist of all ages and skill levels, each week a new route guided by 100+ volunteers and ending with an after-party featuring food, drinks and live entertainment - 2017 will see new ride hosts including East Parade Avenue (May 8th), Massachusetts Avenue Park (May 15th) and the Old First Ward (May 22nd) while returning to fitting favorites such as the Buffalo & Erie County Naval & Military Park on Memorial Day (May 29th). The full schedule will be announced during a preseason party at Flying Bison Brewing Company (840 Seneca St.) on Friday, April 28th, beginning at 5pm.

Slow Roll encourages bicycling, connect community on wheels with weekly Monday ride

One-time registration and more information is available at www.slowrollbuffalo.org. To learn more about GObike Buffalo’s work to create healthy, environmentally sustainable, community friendly options in the greater Buffalo region, please visit www.gobikebuffalo.org.

Get Your Pantry Popping! Part 4

“The whiter the bread, the sooner you’re dead” -Unknown

 

                                         Queen of Clean Kathleen RIchardson

                                         Queen of Clean Kathleen RIchardson

Our theme in the Get Your Pantry Popping series has been to eat food as close to its natural state as possible and avoid foods that have been chemically altered and modified. We’ve discussed making changes from white salt to pink salt, white sugar and artificial sweeteners to pure cane sugar and cow’s milk to a non-dairy milk like almond milk. This week we continue with Part 4, encouraging the consideration of yet another pantry swap; white bread to whole grain bread and whole grain products.

The Tragedy of White Bread

Foods that are far removed from their natural state of wholeness lack significant nutrients and white bread is no exception. The wheat plant is made into flour which is then made into bread and other baked goods. The part of the wheat plant used to make flour is called the kernel. The kernel has four main parts; the germ, endosperm, bran and chaff. The germ contains protein, vitamins and minerals. The endosperm contains starch and protein. The bran is rich in nutrients and fiber and the chaff is unusable. 

Back in the day, people milled wheat by grinding it between two stones, sifting out the unusable chaff and keeping the nutrient rich bran and germ and the endosperm. When milling machinery improved, they started removing the bran and germ, only using the endosperm which resulted in a whiter, smoother-textured flour which was used to make white bread. This process is called refining and resulted in refined grains. Only using the endosperm meant that many of the essential nutrients found in the bran and germ were lost and people started suffering from deficiencies in nutrients they used to receive from bread.  The improvement in technology meant the loss of needed nutrients. This lead to the creation of “enriched” bread.  Keep the bread white, but artificially add the B vitamins, thiamin, and riboflavin that was originally lost.

Today, all breads and grains such as rice, macaroni, spaghetti and cereals have been enriched. Although it improves them, it doesn’t improve them enough. Additionally, many enriched bread products contain high fructose corn syrup and other ingredients that are an impediment to achieving optimal health. The best way to get all the nutrients and fiber in your bread and bread products is to eat whole grains which contain the nutrient rich bran and the germ, not only the endosperm.

Eat More Whole Grain Products

Whole grain bread and whole grain products have been milled in their entirety and are not refined. They contain all the fiber and nutrients in the wheat plant and have not been enriched. Whole grain products are as close to the natural state of the wheat plant as possible and have not been altered. Some examples of whole grains include:

•Whole grain Barley

•Buckwheat

•Whole Oats

•Brown, black or wild rice

•Popcorn

•Whole Rye

•Whole Wheat

Buy bread, cereal, and pasta with “100% whole grain” or “100% whole wheat”. Beware of the following labels, they are usually NOT 100% whole-grain products:

•100% wheat  •Made with whole grain   •Multi-grain   •Contains whole grain   •7 grains

Remember, the goal is to eat food as close to its natural state as possible and 100% whole wheat bread and 100% whole wheat products is as close as it gets to nature. Changing your diet is not an easy task but small changes like switching from white bread to 100 % whole grain bread is a small change that can make a huge impact. Keep in mind, “success is the sum of small efforts, repeated day in and day out”.

Kathleen Richardson is a Certified Nutrition and Wellness Consultant, specializing in weight management, Type II Diabetes and Hypertension management and making the switch to Organic and Non-GMO

 

Get Your Pantry Popping! Part 3

The Truth About Cow’s Milk

It is easier to change a man’s religion than to change his diet”   Margaret Mead

Queen of Clean Kathleen Richardson

Queen of Clean Kathleen Richardson

Over the past couple of weeks, we have been focusing on some small changes and pantry swaps that if implemented will have a positive impact on our health. This week I want to introduce a swap that can mean a very big deal for some of us. In fact, this swap will go against everything we’ve been taught. 

Ever since I can remember I’ve heard the mantra, “milk does a body good”. We have been taught to almost instinctively know that milk is the best source of calcium, vitamin D, protein and an overall necessity to grow up healthy and strong. But what if I told you this wasn’t quite true? What if I told you that cow’s milk could do more harm than good and there is a healthier and safer alternative to cow’s milk?

The Truth About Cow’s Milk

To keep up with the demand for milk, cows are injected with bovine growth hormone called rBGH/rBST to stimulate milk production. rBGH/rBST is genetically modified and made from E. coli bacteria. Cows given rBGH/rBST are more likely to develop mastitis, which is inflammation and infection in the mammary tissue and udders. This leads to pus and blood that can pass through to the milk.  Cows are then injected with antibiotics to treat the infections and other health problems that arise. When you drink your tall, cold glass of milk from cows treated with rBGH/rBST, you are most likely drinking contaminated milk. rBGH/rBST is banned in Canada, Japan, Australia, New Zealand and the 27 countries of the European Union which then leads one to ask why is it allowed in the United States.

In addition to the contamination, milk from cows treated with rBGH/rBST have higher levels of IGF-1. IGF-1 has been linked as a contributor to tumor development in certain cancers, specifically breast, prostate and colorectal cancers. There are also concerns like the early onset of puberty and genetic problems. The Vitamin D in milk is fortified, meaning it is added to milk from an artificial source. Vitamin D is not naturally occurring in milk. The calcium present in milk is negated by the protein in milk, which pulls the calcium from the bones, leading to osteoporosis.

Cow’s milk is for cows not humans. Based on the evidence presented, cow’s milk has no nutritional value. The dairy industry has used marketing tactics for many years to convince us of our need for it. If you must drink cow’s milk, please buy organic cow’s milk or milk that specifically says on the carton, “from cows not treated with rBGH/rBST”.

What are the alternatives to Cow’s Milk?

There are many alternatives to cow’s milk. There is almond milk, cashew milk, coconut milk, hazelnut milk and coconut milk. These non-dairy milk alternatives contain calcium, manganese, selenium, iron, potassium and other minerals without the contamination or the harmful protein found in cow’s milk. I use vanilla almond milk in cereal and buy unsweetened almond milk for cooking and baking.

In this series, we have been focusing on eating and drinking food as close to its natural state as possible and avoiding any artificial and genetically modified ingredients. This causes us to take a good look at an item that has been a staple in our homes for years. It may be hard, but it’s necessary to get your pantry popping…

Kathleen Richardson is a Certified Nutrition and Wellness Consultant Specializing in weight management, Type II Diabetes and Hypertension management and making the switch to Organic and Non-GMO

Get Your Pantry Popping! Part Two

“Tell me what you eat, and I will tell you what you are” Anthelme Brillat-Savarin

      Queen of Clean Kathleen Richardson

      Queen of Clean Kathleen Richardson

In part one of the Get Your Pantry Popping series we discussed the salty and now I would like to talk about the sweet. White sugar and sugar substitutes are a staple in all our homes. While we keep the cardinal rule of clean eating in mind, which is to eat foods as close to its natural state as possible, we must take a thoughtful look at sugar and sugar substitutes and consider making some changes.

White Sugar

Half of all the sugar produced and consumed in the US comes from the sugar beet plant. The sugar beet is a plant whose root contains a high concentration of sucrose. About eight years ago, nearly all farmers who grew sugar beets started growing genetically modified versions of the sugar beet. A gene from a soil bacteria was inserted into the DNA of the sugar beet. Weeds pose a big problem when the sugar beet is planted and with the alteration of the gene, the genetically modified sugar beet can withstand large applications of pesticides without any impact to the sugar beet. The main ingredient in the pesticide is glyphosate. Dr. Seneff, (Senior Research Scientist at the MIT Computer Science and Artifica  Intelligence Laboratory) explains that glyphosate is “the most important factor in the development of multiple chronic diseases and conditions, including autism, allergies, cancer, Parkinson’s disease, gastrointestinal diseases, cardiovascular diseases, infertility, obesity, depression, Alzheimer’s and more”. 

So, does this mean you should stop eating and buying sugar? Not at all. Switch from the conventional white sugar to pure cane sugar. Pure cane sugar has not been genetically modified and altered. It is sugar in its purest, most natural form and can be purchased at all grocery stores.

Artificial sweeteners like Splenda, Equal, and Sweet’ N Low  were offered as an alternative to sugar; a great way to satisfy the sweet tooth without packing on the pounds or further aggravating type 2 diabetes. You do avoid calories with artificial sweeteners, but at what cost? There is evidence to suggest that those who consume artificial sweeteners may be at an increased risk of weight gain, type 2 diabetes and cardiovascular disease. Artificial sweeteners are made by chemically changing the structure of sugar and adding toxic chemicals. Artificial sweeteners and sugar substitutes are as far away from the natural state of sugar as one can get. Honey, pure maple syrup and date sugar are safe pantry swaps for artificial sweeteners.

Remember, the goal is to eat foods as close to its natural state as possible, avoiding foods that have been chemically and genetically altered and modified. You can keep it sweet, but keep it natural with pure cane sugar and natural sweeteners.  

Kathleen Richardson is a Certified Nutrition and Wellness Consultant, specializing in weight management, Type II Diabetes and Hypertension management and making the switch to Organic and Non-GMO

Get Your Pantry Popping!

Part One

“The first wealth is health” Ralph Waldo Emerson

The New Year is well underway and I’m sure most of us are trying to stay committed to our resolutions to lose weight and be healthier. We’ve vowed to exercise more, eat less and cut back on the carbs. But how many of us have made the same resolutions year after year and have not been able to keep up with them for more than a week or two? I have a different solution, instead of the same old resolutions, let’s set a new goal. Let’s aim to get our pantries popping! Over the next few weeks, I will show you the items you need in your pantry and the items you may want to say goodbye to for good. These pantry swap outs will give you the foundation needed to begin the journey to achieve optimal health. 

As we discuss the pantry swaps, there is one important rule to always keep in mind. To achieve optimal health, we must always aim to eat foods as close to its natural state as possible. That means to eat foods that are not overly processed, refined and full of artificial ingredients. 

The first pantry swap is to replace white table salt with Himalayan pink salt. Table salt is highly refined and processed to remove all “impurities”. But these “impurities” are 84 minerals! After the minerals have been removed, anti-caking agents are added to table salt to keep it from clumping. The anti-caking agents are man-made using artificial ingredients. Table sale is completely devoid of any nutrients. Keeping in mind that the goal is to eat foods as close to its natural state as possible, table salt is as far away from the natural state of salt as it gets.

Pink salt is not refined or processed and that’s why it contains its natural pink color. It contains the 84 minerals that can aid your body in a variety of ways. It contains small amounts of calcium, iron, potassium, iodine, and magnesium. You can use it just as you would use table salt. We should still monitor our salt intake regardless of whether it’s pink or white, but the choice seems easy when the goal is to eat foods as close to its natural state as possible. Consider making the switch today. 

Kathleen Richardson is a Certified Nutrition and Wellness Consultant, specializing in weight management, Type II Diabetes and Hypertension management and making the switch to Organic and Non-GMO