Workout Day 2

I’m feeling good. Doing the Master Cleanse gave me some much needed energy and pep in my step. I’m just starting to wish I had maybe started working out when I first started my cleanse. Anywho, no time like the present aye.

So yesterday, I told myself I was going to do the C25K (couch to 5k) workout program. I didn’t. In my opinion i did slightly better than what I sought out. I jogged at 6.0 for almost 7min before walking for another 5min at 5.0.

I had to take a short break for an important phone call, but jumped back onto 6.0 but this time for only like 3min. I got uncomfy since there were now like 6 men in there. I prefer to workout alone.

After getting home, I had a nice bowl of my veggie soup. It’s almost gone, and I am so sad lol. I love that stuff!

I was on youtube yesterday, and came across a brother named Ahmad who is a personal trainer. I watched some of his videos and made a mental note of the great reception and following he is receiving from some of the youtubers. That reminds me…he has a blog on here. So I need to add him to the blog roll. Anyway, I added a couple of his videos as my favorite. Since my heart is still pumping strong, I think I may do a couple of his vids today.

Day 2: I woke up and hit the gym at 10:45am. I popped 600mg of green tea, and 450mg of Cayenne Pepper. Both are natural fat burners. I got hip to that some months ago in one of my Muscle & Fitness Hers magazines. I love that magazine!

Anywho, I got on the treadmill for 20min for “fat burning” Actually it wasnt’ to bad. I could’ve kept going, but my tummy wasn’t feeling it. That’s my fault though. My tummy was jumping around the pills I had just popped so she wasn’t to happy. So come tomorrow, I plan to take my fat burners at least 1hr earlier than my workout.

I have 3 weeks to get my body at least somewhat prepped for basic. For my age group, I must be able to do the following

• 2 mile:         19:36/15:36 minutes
• Push-ups:  17/46
• Sit-Ups:      50/80

For the pushups and situps, that has to be done in 2min. Those are the minimum/maximum standards for the U.S. Army

I made a half-assed attempt at situps yesterday. I did like 23 in a minute. Not bad imo considering I haven’t done an actual sit up since elementary school lol (I’m more of a crunches kinda girl) The push-ups are gonna need alot of work though. I gave up after 4. So situps/pushup training shall be a daily thing.

I plan to workout every day for the next 3 weeks. I’m relentless

Weight-Loss Surgery May Be Beneficial for Diabetes

Earlier this year, the American Diabetes Association suggested that obese patients struggling with Type 2 diabetes consider weight-loss surgery. The results of two long-term studies presented this week at a medical conference lend further support to the recommendation.
One study of 177 patients found that among Type 2 diabetes patients who had been very obese, 57 percent remained free of the disease more than eight years after gastric bypass surgery
As many as 90 percent of the obese patients experienced resolution of their diabetes within a year of gastric bypass surgery. But for many, the effect did not last.
Patients who were dependent on insulin prior to surgery were most likely to experience a recurrence of the disease, with only 30 percent seeing long-term resolution of their condition, said Dr. James Maher, professor of surgery at Virginia Commonwealth University and the paper’s senior author.
“This suggests to us that if you’ve got a diabetic who might be a candidate for weight reduction surgery, it’s best to refer them early in the course of their disease,” Dr. Maher said. “If you wait until the pancreas burns itself out, they probably won’t get a great long-term result.”
A second study of 95 formerly obese patients who had undergone a less invasive procedure, gastric banding surgery, found that 40 percent were free of diabetes five years after surgery, while an additional 43 percent saw improvement in control of the disease.
Patients whose disease went into remission were those who had on average lost more excess weight, said Dr. Christine Ren, associate professor of surgery at New York University School of Medicine and an author of the second paper.
“The question is always not just ’Does the band work?’ but ’Does it work on helping diabetes, and is [the effect] sustained?’,” Dr. Ren said.
The papers were presented at the annual meeting of the American Society for Metabolic and Bariatric Surgery.

Project 30 update

It’s the end of the 4th week today. I had a rough week with this plan. My fault – too much celebrating (which always is tied to food for some reason) and too little turning stuff down. I still show a loss, but it was about a pound less than I wanted to see. It is so easy to gain weight and so hard to lose it. Changing habits is just hard, period. Making new habits takes a lot of time and effort. It is just easy to fall back on what you know instead of working through what doesn’t come naturally.

I used to work with a woman named Nadine. She was gorgeous and thin (and a sweet friend). We would go out for lunch or after work and she would always order salad and water to drink. For whatever reason, I remember being surprised that she ate that way. I mean, she looked like she ate that way but I never thought of thin people having to watch what they ate. Woudn’t we all rather order that big cheesy, goey steaming plate of whatever for dinner? She looked like she could eat whatever she wanted to but she chose the salad and water. I have no point to that story, other than every one I know always orders the cheesy goo, and I need to learn that it is okay to just order the salad. Why is it always about the food – why can it not just be about the company, ya know?

Stats:

Weight loss to date: 9.50

Weight left to go: 20.50

Smart breakfast choices for weight loss

When you start your day off right with good nutrition, your body’s metabolism gets a boost, burning more calories throughout the day. That’s a good thing when you are trying to lose weight. Add these healthy and weight-loss smart breakfast to your recipe box and see the pounds fall off.
Peanut butter or almond butter with whole grain toast, preferably Ezekiel brand bread. Fitness says the protein and heart-healthy unsaturated fat from the butters are digested slower than carbs.
Smoke salmon with a scrambled egg. The fat, says Fitness, fills you up, preventing an energy crash later on.
Oatmeal or oat-bran cereal with non-fat milk (even better: use unsweetened almond milk). Fitness says soluble fiber keeps blood sugar levels stable.
- 8 oz. of Kefir yogurt blended with a banana and 1 tablespoon of peanut butter.
- 1 cup of baby spinach blended with 8 oz of unsweetened vanilla almond milk, 1/2 cup frozen blueberries, 1 teaspoon honey.
- 1/2 cup rolled oats with 1 cup unsweetened vanilla almond milk, 1 tablespoon sunflower seeds, 1 banana cut up, agave syrup or honey to taste, cinnamon to taste.
- 1/2 cup rolled oats with 1 cup skim or soy milk, 2 dates, 1/2 teaspoon vanilla extract, 1 teaspoon honey. Bring milk and oats to a boil. Simmer and stir for 5 minutes. Add dates, vanilla and honey.

Gratitude Journal 20090627

I am thankful for or that

1. Having the money to go grocery shopping.
2. Having the money to go to the movies and see Transformers Revenge of the Fallen with CIB.
3. Having the money to see Star Trek and Terminator Salvation.
4. Gas to drive around town.
5. Having money for GAB to buy a new swim suit.
6. GAB cooking dinner.
7. Our working laundry washing and drying machines.
8. Turbulence Training workout routines.
9. Our refrigerators.
10. Clean, fresh water and ice for drinking.

I acknowledge myself for

1. Going grocery shopping.
2. Taking the boys with me grocery shopping.
3. Being patient with the boys.
4. Doing laundry.
5. Taking time for myself to go see two movies late at night.
6. Taking CIB to the movies.
7. Working out.
8. Completing a 24 hour fast.
9. Reading 10+ pages of a personal development book, How to Sell Network Marketing Without Fear, Anxiety or Losing Your Friends!
10. Listening to 30+ minutes of How To Build The Network Marketing Business YOU Really Want!

Fast Loss Pills

Fast loss pills are those pills, diets, supplements, drugs and products that help men and women in fighting obesity and loseing weight.

These fat loss pills and supplements help users manage their weight efficiently and effectively and ultimately achieve the desired weight of their dreams. That is, fast loss pills and tablets help overweight people to lose weight and return to their desired weights and they also help people contented with their weights to maintain them without worrying about gaining weight and loosing their hard-earned slim and slender shape.

Taking weight loss supplements help men and women fight obesity and maintain good health. Just imagine the type of confidence you can exude because you are slim and looking sexy.

Visualize yourself wearing those trendy and chic clothes you have always dreamed about wearing or used to wear [when you were still shapely and had no spare tire around your midsection].

Get the best fast loss pills and lose weight naturally without stress.

Get Your Dream Body: Weight Loss Tips

For some people, finding successful weight loss tips is similar to a giant puzzle that they spend their entire lives making an attempt to solve. An individual can sit on the sidelines for years, or even decades, and watch their friends successfully lose pounds while they try to lose just than a pound or 2. Part of the issue is that many folks fall for fad diets that are ineffectual, unhealthy, or both. Follow these “can’t miss” weight loss tips and you may end up living a longer, fit, and thinner life in no time.

Eat Right

First weight loss tips is to eat right. When most people imagine a healthy diet, they predict plates and plates of raw veggies and a complete absence of sweets and fats.

While you do desire to cut back on the quantity of saturated fat from stuff like butter, fast foods, and pre-made meals at your greengrocer, expecting somebody to quit sugar and fat cold turkey is absurd. No one could stick to that diet! You may have the things you like; just have smaller portions less frequently. That is it. You can also think about taking a cooking class so you can prepare delicious and sensible food in bigger varieties.

Exercise

Even more than diet, another Use These Weight Loss Tips to Get Your Dream Body is to get active and stay active as it is a key part of getting in shape. The issue is that when the people hear the word exercise, they immediately think of calisthenics. You can do push-ups and sit-ups if you’d like, but exercise is about so way more than the things you did in 6th grade gym class.

Part of this weight loss tips is you can join an aerobics class, check out spinning, you can bike, swim, jog, or perhaps join a dancing class. A straightforward 30-minute walk each day is great exercise. You don’t have to do exercises you abhor to get in shape; you just have to stay active.

Self Discipline

Once you have mastered the 2 steps above, this weight loss tips step will be simpler to handle. You’ve got to look at the bigger picture here: if you cheat, you are only cheating yourself and you know how you may feel thereafter. If you cannot resist cheating, change your diet routine so it is more accommodating, but don’t give up.

Correct Mindset

One of the weight loss tips I can share is to work along with your self-discipline to stay in the right mind-set. Our society has become obsessed with instant gratification to the point at which many folks are considering surgery to lose fat because they feel dieting takes too long.

You are not likely to lose a large amount of weight quickly, and if you do, you likely aren’t treating your body well, so remember to savor the little victories. Take pictures of yourself every week to see the genuine impact the diet is having on your body. Weigh yourself, but understand that weight goes up and down based on a lot of factors. A good diet will permit you to lose two or perhaps 3 pounds a week, infrequently less over the long haul. Losing 1 to 2 pounds each week is a very obtainable goal.

Are You Deficient?

I can’t stress enough the role of nutrient deficiency in weight loss. If you are lacking vitamins, how can you expect your body to function optimally, let alone drop body fat?

Vitamin D has been talked about ALOT lately. Some new studies are even suggesting that a deficiency in the nutrient can lead to a plateau or even a halt in weight loss.

It’s real simple to find out if you have a nutrient deficiency. Go get tested! You can get simple test done–like a Spectracell test or urinalysis test–and find out where you’re at. Or you can just call a professional–like Sam Visnic or Jeanne Peters–and they’ll point you in the right direction.

Or, if you already know you’re deficient in Vitamin D, you can supplement it or simply spend a little more outdoors.

Now either go get some sun or get tested!

Thursday June 25, 2009: Productive.

Today was a day full of all sorts of things. I am in a much better mood today. I woke up and got productive!

I twittered away a lot of the day, gaining like 50 followers for my tween blog site, revamped both the blog site AND A Real Girl (I moved everything back to wordpress, free=good) and I wrote a new article for my tween site that got a new comment! According to my typepad stats for the tween site today (before I moved it), I had 120 visitors to my site! That’s awesome! I am so excited!

I think those visitors are mostly due to my intense twittering today and follower gain. I think they were all wondering what this BrookieB_ person on twitter kept talking about and promoting. Either way, if I can keep this up, I will be in GREAT shape with the site soon.

On another note, I bought some clothes today… something that I desperately needed to do. I bought 2 pairs of jeans (one for now and one the next smaller size since I’m losing weight!), 6 shirts and a pair of flip flops. I got all those things for about $105.00. Hooray for Ann Taylor Loft! Nice buys! I really like the sutff I got and they will really help me get through the rest of the summer without wearing the same 4 shirts over and over again. ‘Cause seriously, who wants to do that???

My mom seemed happier today. She went out shopping with me and got a few things done around the house. I felt really good about her day… she really seems to have bounced back a lot. That’s awesome, but it sucks we already have to do another chemo treatment a week from today… She has her next one on July 2. We’ll get through it though, and this time will hopefully be eaier because we’ll know what to expect and some of the kinks will have been worked out thanks to trial and error with medicines.

I came back to my apartment tonight and will probably be here until the chemo starts back next week. It feels good to be in my own space. It also feels good to be able to get some work done for my classes. I took a botany quiz that will be due tomorrow this evening… I wanted to get it out of the way. I also have a botany midterm due tomorrow in the testing center at the community college… I hope I do alright. This class has so many terms to learn and things to memorize… things I am not the best at! And lately, my head has definitely been places other than botany. Oh well… I am going to get up in the morning and study/cram as much as I can, then just go get it over with. I’d rather fail quickly than spend a bunch of time preparing to fail!

I went to the gym today… as I have been most days lately. I burned 1000 calories on the cross-trainer. When I woke up this morning and got on my parent’s scale… it was fluctuating a lot and I was not very happy with what I saw. I am working SO HARD everyday… eating the right foods and the right amounts of calories and burning a bunch of calories at the gym. And still, I am not losing any weight. I can’t figure it out! The thing is though, while the scale shows very little loss, I really do think I am losing… today when I bought my jeans, I tried on the size I normally wear, but they normally have to be the “stretch” kinds for them to fit. The pair I bought was not stretch and they fit great. So, if those fit, I know I must be losing weight. And if I’m losing weight, why isn’t it showing on the scale? I know people say you gain muscle and muscle weighs more than fat, but seriously, I can’t be gaining that much muscle. C’mon scale, make me happy tomorrow! (Please?)

Finally, rest in peace Farrah Fawcett and Michael Jackson. I can’t believe Michael died. Very strange. And for Farrah, she was ahead of my time, but no one deserves to suffer the way she did. Two icons died today, and they will both be missed.

~Brooke

"I Wish My Doctor Would Make Me Lose Weight"

No, I didn’t say that.  But a friend of mine did, when we got together recently. We were WW buddies for a long time, many years ago and on and off.  We both started together fifteen years ago, and we’ve seen each other during many ups and downs.   She recently saw her doctor, who was thrilled at her low blood pressure, her stellar cholesterol and triglyceride levels and her perfectly normal blood sugar.  She’s also at a weight that’s very high for her, but her doctor wasn’t concerned and said only, “Lose weight if you want to, but you’re perfectly healthy.” My friend felt really disappointed at not being admonished to lose weight, and feels like she doesn’t feel motivated the way I do, because for me, it’s much more of a health mandate.

So. Should she just relax and not worry about losing weight? But she’s not happy at her weight. Is it difficult for her to lose weight, and harder to find motivation, if it’s not about being healthy? Personally, I feel like being healthy=being fit and being able to move about easily without a thought: climbing stairs, going on hikes, taking walks wherever without a second thought, etc etc. Not to mention more challenging things like sports, boating, etc.

It also makes me really believe that getting diagnosed with diabetes was a true gift to me. Because it DID wake me up, big time, and made me motivated like nothing else has. But I’ve heard that 75% of diabetics are NOT compliant and do NOT lose weight even when it’s recommended. I guess it takes different things for different people.

At this point I feel like I would never, ever, ever go Back to where I was. Now that I am here, I realize that I am truly a happier person when I am feeling healthy and fit and not constantly wrestling with food issues.  Someone commented not too long ago that everything is not solved when we lose weight, and I agree with that. BUT. I truly am overall in a much happier place than I used to be. It used to be that if I had a happy moment, it was a BIG DEAL. They might come once a week or even once a month sometimes. But now, I honestly can say that I feel happy for the large part of every day. I get totally giddy when I hear my favorite songs on the radio (current super happy song: “Strange Overtones” by David Byrne, it cracks me up NO END), I am filled with happy endorphins when I work out, I love my friends and my family. I have a great and meaningful job. It’s all very, very good.

Would I be in this place right now if I hadn’t been scared into it by diabetes? I do not know.

I'm Only Fat Because...

… so far, no-one has offered to pay me to lose weight.

The latest brain-fart by our government and the Preventative Health Taskforce here in Australia is that (among other things)

overweight people could be paid to lose weight under a radical plan to combat the nation’s obesity crisis.

This is being reported across the media under various charming headlines and all with varying brands of fat-hate, including Obese paid to lose weight and get fit, Lure obese to gym with cash carrot (surely cash donuts would be more effective?), Do you want tax cuts with that diet and It’s what you eat, OK?. As usual, the reporting in these stories makes me want to tear my hair out – they are all clearly written by people who have never struggled with their weight and have not read any actual research on the subject. The stories are littered with never-ending blame of fatties using their genetics as an excuse and the ancedata of successful weight loss – witness:

No matter how it is twisted, obesity is largely the result of behaviour and bad choices… For every three fat people who blame their super size and ill-health on (tick one or all of the following) family patterning, genes, a busy domestic life, the modern lifestyle or their stressful job, there is one who has decided to take charge of their tummy, mouth and mind… In the end, it is really very simple – eat smaller portions, eat better food, exercise.

Setting aside my purple-faced frothing-at-the-lips reaction to the reporting, what about the plan itself? They’re talking about providing tax breaks or subsidies for gym memberships or exercise equipment, which in principle I have no problem with. It would be great if the government could support people in accessing their exercise of choice – the problem is with the idea that this support will presumably only be for fatties. What about slim people who are unfit? What about people with asthma who will benefit from regular swimming? What about people who just like to exercise? Because in all truth, this is not about fitness, this is about getting people’s bodies to look more acceptable.

Which, if they actually bothered to review any research, they might see cannot necessarily be achieved by exercise. I already exercise regularly (with no subsidies from the government), and I’m still obese. I consider myself to be pretty fit though. So if this was really about fitness, the government should be happy with me, right? Yeah I don’t think so.

And how will they determine who gets these subsidies? Will there be a weigh-in, and if you have a BMI over XX, then you qualify? Will you be required to give proof that you are regularly using your subsidised gym membership or equipment? What will class as “regular” use? Will they be evaluating weight loss and removing your subsidies if you stay fat? Will they test fitness levels? I seriously don’t think they’ve thought this plan through…

And just for fun, I’m going to pull a couple of quotes from some of the submissions that the Taskforce received. Funnily enough, no-one can seem to agree on how to make the fats lose weight, of even why we’re so damn fat in the first place. For the record, I’m sure there are also a lot of excellent submissions, but I’m feeling snarky today.

Lets start with this quote from the Obesity Prevention and Treatment Society. Bold bits added by me.

OPATS is acutely aware that simple education of those suffering from overweight and obesity is relatively ineffective in dealing with these problems (umm yeah, maybe because what you’re telling us to do doesn’t work??). Just as was found in dealing with nicotine and alcohol addictions, higher level, psychology-based skills are required to effect change.
For example, clinicians need greater training into:
- motivational interviewing techniques (huh?)
- how to raise the issue of obesity in a non-judgemental way (YES! It’s a start…)
- managing the emotional attachment that many of the obese have to food (wtf? I would say this might be true for some, but not for many, and can you get any more condescending?)
- understanding of the different pathways to obesity and hence different interventions (yeah like the genetic pathway maybe?)
- the research into how exercise may promote adipose weight gain (wait, now exercise is actually making me fatter?? Show me this research…)

Frankly, I’m not sure how I feel about OPATS, and their website isn’t providing enough information for me to figure it out. They do have this interesting bunch of statistics on their homepage though:

Traditional, non-surgical weight loss strategies have 5 year success rates of typically less than 20%. With 60% of the population obese or overweight, the Society operates from the imperative of promoting prevention at primary, secondary and tertiary levels and improving treatment outcomes. Estimates of the impact of obesity in Australia show that obesity causes almost one-quarter of type 2 diabetes (23.8%) and osteoarthritis (24.5%), and around one-fifth of cardiovascular disease (21.3%) and colorectal, breast, uterine and kidney cancer (20.5%). With 1 in 4 children and young people overweight, the target population is the modern family in its many forms.

Can I get a hallelujah for the recognition that the widely accepted weight loss strategies have a very poor success rate? And yet, if 60% of the population is obese or overweight, and obesity “causes” 23.8% of type 2 diabetes (and I will bet my left boob that anyone who is fat and has diabetes has been counted in this!), doesn’t that mean the other 76.2% of type 2 diabetes is caused by being normal- or under- weight? Seems like the fatties are doing better than would be expected, if you ask me! I mean wouldn’t you expect that in a population that is 60% obese or overweight, at least 60% of the cases of type 2 diabetes would be in fat people? And ditto for the other diseases. There is no way they can say for certain that any of the people who make up the stats they quote would not have developed these diseases if they were simply not fat.

Then there are the submissions from the “MY diet program really works, NO I SWEARZ IT” crowd (grammar is all theirs – bolding mine, but only for emphasis):

Never before there is an urgent need for coherent and non-fad guidance for a healthy lifestyle and food. What should be a natural, generational family teaching – seems no more. Many people just do not know what and how to eat, falling willing victims to the cafes, fast food outlets, malls and bakehouses.

With so many easy options and alternatives to not only meal preparation but lifestyle
choices which in many cases exclude physical activity, it is no wonder that our nations are getting fatter, obese and feeling all the worse for it – despite weak excuses that its ok to be what ever you are and to love yourself. That’s baloney. Try that excuse when your loved family member has their first heart attack at 40, or teenager has diabetes!

For the first time our parents just might outlive their children. I guarantee if every individual, every parent followed these easy guides, health would be regained and physical appearance and true self-esteem would result if everyone would adopt the Ultra lite concepts.

Yeah, I got nothing on that one.

And here’s a quote from the UniMelb Obesity Consortium, supporting the setpoint theory, but blaming it on the pregnant woman (again, bold parts are mine):

Recent studies suggest that prevention strategies should start very early in life and thus should be focused on the intrauterine environment and the early nutrition of children especially in the first few years of life. This we can refer to as primary prevention. Secondary prevention strategies may not work as it appears that body weight is homeostatically regulated and defended.

There is now a strong and growing body of evidence suggesting that obesity, once established, is a chronic condition. The assumption that weight regain after weight loss is the result of simple return to unhealthy lifestyle as a free choice of the individual is not supported by the following facts:

• Very few people can maintain weight loss in the long term despite ongoing desire to do so.
• There is evidence from twin and adoption studies that the genetic influence on weight is greater than the environmental influence.
• Obesity can be epigenetically imprinted while the child is in the womb.
• Following weight loss there are many physiological adaptations that encourage weight regain, including;
• A profound reduction in the circulating level of the anorectic hormone Leptin.
• A reduction in the post-prandial release of the satiating hormone cholecystokinin.
• A doubling of the circulating levels of the hunger-inducing hormone Ghrelin.
• A switch in the conversion of Thyroxine from the conversion to T3 (the active hormone) to conversion to reverse T3 (the inactive hormone) reducing metabolic rate.
• Reductions in the circulating levels of insulin, free fatty acids and glucose (all of which have been shown to inhibit food intake when injected into the brain).

All this suggests that body weight is defended, hence the chronicity of the condition.

I’ve only looked at a few submissions picked at random, and even I can see that no-one really knows what is going on with THE FATZ. My question to the Taskforce is – how can you read all this conflicting information and then continue to mewl about the fatties just needing more encouragement to exercise? I know we’re not pretty enough for you, but GEEZ.

What's inside you is keeping you from losing fat!

NASTY REASON WHY YOU ARE FAT!

• Do you exercise and see no changes?
• Barely eat and still keeping all the weight?
• Tried every diet there is out there with no results?

The reason is not because you are doing something incorrectly, but it’s because something disgusting is stuck inside of you!

PLAGUE AND PARASITES!

When I first found out about this, I could not believe that I was carrying parasites! It made me sick to my stomach!! But once I read about it, it made TOTAL SENSE! With all the disgusting processed food that we consume on a regular basis, it’s not really a surprise that we are carrying these sick little creatures inside our bodies.

After it was all said and done, I felt so much better mentally and physically. What a relief that was~!

Clearer skin, no more fatigue, no more cravings, no more constipation, no more bulging stomach, you name it! Most importantly, the weight I’ve been trying to get rid off, finally came off especially around my tummy area!!

It was as if I’ve taken out all the toxic poison out of my body and renewed it again. Well…never mind the “as if”, that is exactly what I did! You an do it too!!!!

FAT LOSS SECRET FOR YOU

dragging

photo credit: Ilike on Flickr

I think the only thing that had me at the gym today was the routine of the last week.  The kids were expectantly waiting to get out of the house first thing and I was sore and unmotivated.  In the end, the kids won out.  Well that and my constant mantra of “you’ll be glad you went after you get there.”

Today was just cardio and I managed 25 minutes on the elliptical and another 20 on my new worst enemy best friend the arc trainer. How can the arc trainer not be motivating when it flashes that you are burning 800 calories an hour.  As if I could make it an entire hour on that thing, but it’s a nice thought.

Though I admit there is something deflating about doing my best and being reminded of how far I have to go.  I don’t know yet if it’s better or worse that the treadmills are at the front of the room.  On one hand, I’m glad not to have a row of super fit runners behind me slogging my way through a workout.   Then again it’s not exactly motivating for me to catch a case of comparisonitis.

Again, still the fat girl at the gym.  Still wishing that the end point was in sight, that the goal of being a healthy weight wasn’t seeming like such an insurmountable task.  It is indeed 10x easier to put the weight on than to take it off.   Food tastes good.   Dragging yourself to the gym to sweat it out among the fit masses, not such a fun thing right now.  I’m not sure what or when the turning point will be.   Sometimes I guess you just have to keep going only knowing you’re headed in the right direction.

The Choices Are The Same

One day this week I was reading in someones blog ( I wish I could remember whose it was so I could link to it) about how someone who has forty pounds to lose goes through the same processes and struggles as someone with 200 to lose.  My immediate reaction was, “oh no she didn’t!”

In my mind, I got really defensive about my own struggle to lose weight, as though it is unique to me, because I have a large amount to lose. How dare this person compare MY struggle to theirs, with ONLY 40 to lose.  Frankly I was quite irritated by this blog!  In my head, someone who has 40 pounds to lose doesn’t do the following:

• Obsess about food either by counting calories or thinking about all the things they can’t/shouldn’t have
• fear what others will think about them in the gym
• struggle through building endurance in exercise
• have “fat” days where you feel especially big
• struggle to find the right balance to kick yourself out of a plateau
• have body image struggles
• eat beyond the actual hunger point
• fill in the blank with what you struggle with

Then I got a text message from Coach.

He was rather excited to report that after months of being in a plateau in the 230’s he has FINALLY broken into the 220’s.  Coach doesn’t struggle in the same ways that I do, but his journey to become fit and healthy and in top athletic form so that he can do his best at all the athletic things he has wanted to do but never believed he could do(he is training for triathlons!),  has NOT been without struggle.  Coach is a big dude!  He is 6′5″  with broad shoulders.  He is most definitely not a small framed dude!  I personally would never classify Coach as being fat or overweight, but it doesn’t matter what I think.  All that matters is how he feels in his body.   He feels that he has always been on the heavier side and part of his history includes being teased for his size when he was younger.  I also know that he has also had body image issues and has never been one to enjoy taking his shirt off in public.  Hmmm…all this sounds so familiar to me!

Over the last months I know he has tracked calories either by calorie counts or through Weight Watchers points, he exercises probably 4-6 days a week, serious workouts folks.  He is no pansy in the gym.  I would say he is there a minimum of 2 hours between cardio and weights.  He bikes, he runs, he swims, he lifts weights.  He has tried various methods that should help boost metabolism.  He has analyzed his body fat ratio.  He has a spreadsheet for all of his data as he has tried to figure out why he couldn’t break out of the 230’s.  Truly, it has been months and months.  I would dare say that this has likely been going on since before I moved back to Detroit in February.

Coach does not have 100’s of pounds to lose, he wants to lose maybe 20 more and to become leaner and stronger.  His struggle is not the same as mine.  As far as I know he does not have a story of sexual abuse that has wreaked havoc within him, but that doesn’t make his story(with his own set of wounds) any less valid than mine.  He does not struggle with massive amounts of weight to lose or a lifetime battle of being severely overweight.

Yet, when he sent me that message that he had finally broken out of the plateau and what he thought was contributing to it, I was so genuinely excited for him.  I know what it is like to break through a milestone and reach a goal that I set for myself.  I know what it feels like to work so hard and not see the results I was hoping for.  I know what it is like to feel defeated and like my dream is never gonna happen the way I want it to.  See, while our numbers are different and the stories of our lives are different there are many similarities.

• We both want to be the healthiest versions of ourselves possible
• We both want to compete in athletic events, just because we can
• We both want to live long, full lives
• We both have to choose everyday to eat healthy
• We both have huge sweet tooths!
• We both have been putting in a lot of hard work on our respective goals

So see, I have come to realize that the above mentioned blogger is right.  We all go through the same process and a similar struggle to lose weight.  My struggle is not unique to me.  My insecurities are not unique to me.  My fears are not unique to me.  I don’t have a right to claim it as my own and therefore discount someone else’s struggle for the same thing, simply because the numbers are less.

These thoughts of mine were further challenged when I made a comment to another friend about him not having struggled with weight before.  He quickly came back with “I wouldn’t say I have never struggled with weight!”  It really got me thinking, because in my mind he is a very healthy guy.  He tries to eat healthy most of the time, incorporates physical activity into his daily life even if it is not a traditional “workout”.  So to hear him say that he has never struggled just did not make sense to me.  OK, so maybe he doesn’t have the 6-pack he had in college.  He certainly doesn’t have a beer belly now!

But he still has to make choices everyday to live well and to eat well and sometimes that is not always easy, for him either, even though it LOOKS easier to me.

The only differences to be had among any of us are those within my story that led me to have the insecurities, fears, pounds, etc. to lose.   Our stories themselves are unique to each of us in how we relate to them but the choices each day to really choose life in a tangible health related way, are the same for all of us, no matter how much or little we have to lose.

See, Aaron isn’t the only one who makes quick judgments about others.  He has made them about fat people.  I make them about skinny people! (see previous post if you haven’t read his entry on this!)

Advocare Weight Loss Product - Metabolic Nutrition System - Supplements that WORK!

Advocare weight loss supplements are a great addition to eating well-balanced meals and exercising.

The Advocare Metabolic Nutrition System (MNS) is a great all around product provides many benefits to your day. I felt a difference the first day I tried this product back in 2001. Being a former professional basketball player, I always tried different products to help with my performance. I pretty much given up on supplements and did not think they did anything to me. That was until I tried the Advocare nutritional products. The first day I put these products in my body, I felt more alert, had more energy, and felt that my day was more productive because of the great ingredients that are in the products. I have been taking Advocare products since 2001 and do not go a day without them. This product is one of the key products in our 40 Day Challenge and what has helped thousands of people get their weight under control. The Advocare MNS is one of the products I take. For most people, we have a tough time eating all the vitamins, minerals, and nutrients that our bodies need to function OPTIMALLY on a daily basis. I would say I have a very good diet, but adding the Advocare MNS system helps ensure I am getting enough. If you are interested in “HOW SAFE” the Advocare products are, please take a minute to see “WHO MAKES” the Advocare Products.

The Advocare Metabolic Nutrition System have a few products that help make it a complete nutritional system.

Metabolic Nutrition Systems have been the foundation of top quality AdvoCare products for many years, and for good reason – they work! Locked away in every box of MNS is the winning AdvoCare formulation strategy: the latest science, the highest-quality ingredients and high amounts of ingredients to make sure the formulas work.
There are many vitamins, minerals, and anti-oxidants the Advocare Metabolic Nutrition System, here are a few of the products:

1. CorePlex supplement is a high potency, comprehensive multivitamin and mineral supplement that provides a strong foundation of basic nutrition. Most of us don’t eat a well-balanced diet, and even if we do, the latest research published in the prestigious Journal of the American Medical Association suggests that additional intake of vitamins and minerals might be helpful for optimal health (JAMA 287:3116-26, 2002).
2. OmegaPlex supplement is the Advocare proprietary blend of potent omega-3 fatty acids. Omega-3’s are a family of compounds, with two distinct omega 3’s (EPA and DHA) necessary for optimal health. Other omega-3 supplements may have only EPA or DHA, while OmegaPlex has both of these important omega-3’s at high levels and in the right proportions for maximum benefit.
3. ProBiotic RESTORE – This product helps get rid of bad bacteria and fills your body with good bacteria. Antibiotics get rid of both good and bad bacteria. ProBiotic RESTORE gets rid of the bad stuff and fills your body with the good stuff. This helps to strengthen your immune system and also helps increase your body’s ability to absorb the vitamins and minerals you are putting into your body.  
4. The new Metabolic Enhancer supplement from Advocare is a blend of safe and powerful herbal extracts, vitamins and minerals that help boost the body’s energy burning
5. Appetite Control – The scientific blend of herbal extracts also help your appetite to be in control. For me, I can just say that instead of wanting to eat something, I felt like eating something else (wanting to eat a hamburger, I felt like eating a healthy salad). Instead of having the full plate, I only felt like eating three fourths of the plate.

In my 10 plus years of helping people with their health and fitness goals, lack of energy and lack of eating control are the two things that usually stand in the way of success. I believe this product “HELPS” you have more energy, “HELPS” you want to eat less and make better food choices.

Is this the end all cure all? NO. You still need to eat better and move more to achieve your long term results. I do know that it will “HELP” the process be easier.

There are 3 different formulations for the Advocare MNS because everyone’s body is a little bit different. Please call us or email us for which products we suggest you start on. If  not, you can reach about all of them by clicking below:
Advocare MNS Max 3
Advocare MNS Max –C (Appetite Control)
Advocare MNS Max – E (Maximum Energy)

 If you are in our program and would like to purchase this products, just let us know and we will bring it to the next class.

Advocare nutrition products, advocare independance bowl, adovcare products, Advocare MNS, Advocare weight loss, Advocare programs, advocare 40 day challenge, 

Get You In Shape has Fitness Testimonials, Fitness Tips, Nutrition Programs, Fitness Boot Camps, Private Personal Training, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are in Coppell, Valley Ranch, Lewisville, Irving, Carrollton, Las Colinas, Grapevine and surrounding Dallas, TX cities, the Get You In Shape Coppell Boot Camp is near you.

Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information about our programs in Coppell, Valley Ranch, Las Colinas, Lewisville, Carrollton, Grapevine, Irving, and other Dallas cities, visit http://www.GetYouInShape.com
Fitness Boot Camps, Weight Loss, Personal Training, Nutritional Programs

Exercise #66 - Overall Body Massage, Part 1

 

Welcome to Healing T’ai Chi

…the award-winning blog of seated exercises based on Qigong and Yang style T’ai Chi for people of all ages and levels of fitness.

~~~~~~~~~

“As it acts in the world, the Tao
is like the bending of a bow.
The top is bent downward;
the bottom is bent up.
It adjusts excess and deficiency
so that there is perfect balance.
It takes from what is too much
and give to what isn’t enough.”

Tao Te Ching #77, translated by S. Mitchell

Benefits – This exercise and the following ones will help to spread the ch’i throughout your body.

Posture – Sit in your usual position with your feet flat on the floor, shoulder-width apart, back flat against the back of your chair.

1.  Rub your palms together to warm them up. 
2. Massage your face with your palms, gently circling them from your forehead around your checks and chin.
3. Then, put one palm over the crown of your head and gently circle in one direction.  Change hands and circle the palm in the other direction.
4. Center Ch’i  beginning with your hands, palms up, in front of your lower abdomen.  Inhale and tighten your abdomen as you lift your arms out to the side (palms down) and over your head.  As your arms get level with your head, flip your hands over quickly so that your palms are facing the ceiling, fingertips slightly apart.  Repeat 3 times.
5. Then, sit quietly breathing in through your nose as you expand your diaphragm and breathe out through your mouth tightening your abdomen until you feel calm and energized.

Use the pressure point Drilling Bamboo (B2) to enhance your massage session.

 

 

(Illustration from Acupressure’s Potent Points by Michael Reed Gach) 

• You can find this point at the indentations outside the bridge of the nose on the inner edge of the eyebrows.
• Press upward on these points firmly for at least 30 seconds.  Repeat during the day if necessary.

Benefits: Use this point to relieve painful, red eyes, foggy vision or hay fever.

Don’t forget to drink water at the end of your exercise session or any time you begin to feel thirsty.  A Word of Caution…If you have or have had problems with your kidneys, please consult your physician.

~~~~~~~~~

This week’s featured blog: http://solanovawellness.wordpress.com/2009/06/13/the-gift-of-health/

Featured video: http://www.youtube.com/watch?v=fFsqTu-MZAM

Find great deals on home exercise equipment at the Exercise Equipment Super Store.

http://www.joansweightloss.com

http://discoverandrecover.wordpress.com

http://mybodysite.com/Publish/index.php

↓free e-book↓

  View this document on Scribd

 

~The exercises in this blog are intended for educational purposes only.  Always consult with your health care provider before beginning a new exercise program.~

Have a Heart Healthy, Happy Father’s Day

Celebrated on the third Sunday in June in 52 countries and other days elsewhere, Father’s Day grew from one woman’s tribute to her father to the grand observance that it is today.  But no matter the day or the location, the premise is the same – to honor and commemorate the men who have had our backs and given of themselves tirelessly. What better way to repay dads unwavering love and protection than to offer them the gift of good health. These important tips will ensure that Dad remains heart healthy and fit for life. It’s the gift that keeps on giving.

1. Eat a healthy diet, low in fat but high in fruits and vegetables.

2. Get at least 30 minutes of physical activity at least 5 days a week.

3. Annual physical exams and screenings are a must.

4. Love the skin you’re in. When you’re taking Dad out for his special day, be sure that he uses a sunscreen with at least SPF15 and tries to cover himself as much as possible between 10am and 4pm when the sun is at its highest point.

5. Click It or Ticket. Safety first — wearing a helmet while biking and a seatbelt in the car can protect dad from serious injury and even death in the event of a crash.

6. Drink Responsibly.

7. Say No to Tobacco.

8. Prevent Arthritis. The most common type of arthritis is osteoarthritis. Dad can lessen the pain through weight control and injury prevention as well as early diagnosis and an appropriate management plan.

9. Not Just for Kids. Get Vaccinated.

10. Spend a little quality time.

Happy Fathers’ Day, Dad.

Irvingia in goverment study

Copyright © 2005 Ngondi et al; licensee BioMed Central Ltd.
The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon
Judith L Ngondi,1 Julius E Oben,corresponding author1 and Samuel R Minka1
1Nutrition, HIV and Health Research Unit, Department of Biochemistry, P.O Box 812, Faculty of Science, University of Yaounde I, Cameroon
corresponding authorCorresponding author.
Judith L Ngondi: jngondi@yahoo.com; Julius E Oben: juliusoben@hotmail.com; Samuel R Minka: sminka@uycdc.uninet.cm
Received February 26, 2005; Accepted May 25, 2005.
This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Abstract

Dietary fibres are frequently used for the treatment of obesity. The aim of this study was to evaluate the efficacy of Irvingia gabonensis seeds in the management of obesity. This was carried out as a double blind randomised study involving 40 subjects (mean age 42.4 years). Twenty-eight subjects received Irvingia gabonensis (IG) (1.05 g three time a day for one month) while 12 were on placebo (P) and the same schedule. During the one-month study period all subjects were on a normocaloric diet evaluated every week by a dietetic record book. At the end, the mean body weight of the IG group was decreased by 5.26 ± 2.37% (p < 0.0001) and that of the placebo group by 1.32 ± 0.41% (p < 0.02). The difference observed between the IG and the placebo groups was significant (p < 0.01). The obese patients under Irvingia gabonensis treatment also had a significant decrease of total cholesterol, LDL-cholesterol, triglycerides, and an increase of HDL-cholesterol. On the other hand, the placebo group did not manifest any changes in blood lipid components. Irvingia gabonensis seed may find application in weight lose.

Introduction

Obesity is of major primary care concern and is targeted as an international health objective in Healthy 2000, which seeks to reduce the prevalence of obesity to less than 20%. In the last 10 years, the number of overweight people has increased from 26 to 34% [1]. Conventional dietary and behavioral treatment have failed in long-term management. Dietary strategies used to manage obesity include the use of high fibre, low carbohydrates and fats diet [2,3]. Beneficial effect of dietary fibre in the management of obesity is not well established, since their mechanism of action is not known. The discovery of new medicinal plants has led to the creation of potential drugs that modify feeding behavior and metabolism and may therefore have application in weight management. The aim of the present study is to investigate the effect of Irvingia gabonensis extract on body weight.

Subjects and methods
A total of 40 obese subjects aged between 19 and 55 years were selected from a group responding to a radio advertisement. After physical examination and laboratory screening tests, diabetics, pregnant and lactating women were excluded. None of these subjects took any weight reducing medication and none was following any specific diet. The purpose, nature and potential risks of the study were explained to all patients and a written informed consent was obtained before their participation. The local research ethics committee approved the experimental protocol.

Study design

The study was as a randomised, double blind placebo-controlled crossover design, and consisted of a 4-week treatment period. Subjects were given two different types of capsules containing 350 mg of Irvingia gabonensis seed extract (active formulation) or oat bran (placebo). Three capsules were taken three times daily, one-half hour before meals (a total daily amount of 3.15 g of Irvingia gabonensis seed extract) with a glass of warm water. Capsules were identical in shape, colour and appearance, with neither patients nor researchers knowing what capsule they received. During the experimental period, subjects were examined weekly, with their body weight, body fat, waist and hip circumferences recorded each time. Subjective findings such as increased or decreased appetite, feeling of lightness and gastrointestinal pains were individually noted. Side effects of the active extract, if any were also solicited and noted during each visit. The subjects were also interviewed about their physical activity and food intake during the trial, and were instructed to eat a low fat diet (1800 Kcal) as well as keep a record for seven consecutive days (using household measurements).

Anthropometric measurements
Anthropometric measurements were done at each visit, with body weight and body fat (impedance measurement using a TANITA™ monitor Scale) measurements on fasted (12 hour) subjects wearing light clothing. Waist and hip circumferences were measured by soft non-stretchable plastic tape on the narrowest and the widest parts of the trunk.

Laboratory methods
Blood samples were collected after a 12 h overnight fast into heparinized tubes at the beginning of the study, after two weeks and at the end (4 weeks) of treatment. The concentrations of total cholesterol, triacylglycerol, HDL-cholesterol, and glucose, in plasma were measured using a commercial diagnostic kit (Cholesterol infinity, triglycerides Int, EZ HDL™ cholesterol, EZ LDL™ cholesterol, Glucose Trinder, respectively) from SIGMA Diagnostics

Statistical Analysis
Results are expressed as mean ± SEM except for anthropometric measurements. Paired Student’s t-test was carried out on the start and end values of placebo and Irvingia gabonensis capsules and also on the differences between the placebo and Irvingia gabonensis crude extract.

Results
Effect on body composition
Irvingia gabonensis induced a decrease in weight of 2.91 ± 1.48% (p < 0.0001) after two weeks and 5.6 ± 2.7% (p < 0,0001) after one month. Although the percentage of body fat was not significantly reduced with both placebo and IG, the waist circumference (5.07 ± 3.18%; p < 0.0001) and hip circumference (3.42 ± 2.12%; p < 0,0001) were significantly reduced by IG. A reduction of 1.32 ± 0.41% (p < 0.02) and 2.23 ± 1.05% (p < 0.05) was observed with the placebo after two and four weeks respectively of treatment.
Effect on blood pressure
From the second week of experimentation, the systolic blood pressure was significantly reduced by the active extract (Table 2).

Effect on blood lipids components
The plasma total cholesterol cencentration was reduced by 39.21%, triglyerides by 44.9% (p < 0,05) and LDL by 45.58%. This was accompanied by a significant increase in HDL-cholesterol of 46.852%. The CT/HDL ratio (p < 0.05) and the blood glucose level were also reduced (32.36%; p < 0.05). No significant change was observed in the placebo group.

The soluble fibre of the seed of Irvingia gabonensis like other forms of water-soluble dietary fibres, are “bulk-forming” laxatives. Irvingia gabonensis seeds delay stomach emptying, leading to a more gradual absorption of dietary sugar. This effect can reduce the elevation of blood sugar levels that is typical after a meal [4]. Controlled studies have found that after-meal blood sugar levels are lower in people with diabetes given glucomannan in their food [5] and overall diabetic control is improved with soluble fibre-enriched diets according to preliminary [6] and controlled [7,8] trials. One double-blind study reported that glucomannan (8–13 grams per day) stabilized blood sugar levels in people with the insulin resistance syndrome [9]. Like other soluble fibers, Irvingia gabonensis seed fibre can bind to bile acids in the gut and carry them out of the body in the faeces, which requires the body to convert more cholesterol into bile acids [10]. This can result in the lowering of blood cholesterol as well as other blood lipids. Controlled double-blind [11,12] studies have shown that supplementation with several grams per day of soluble fibre significantly reduced total blood cholesterol, LDL cholesterol, and triglycerides and in some cases raised HDL cholesterol, these being comparable with effects noticed with Irvingia gabonensis.
Considering the wide use of Irvingia gabonensis in the preparation of various dishes in Cameroon, its use should be further encouraged for the purposes of control of dietary lipids as well as for weight reduction.

http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1168905

Kaos shoulder workout

Dwight Howard

I want to thank Marco for being our guest author.  And guys…Marco Pelusi pomade is the bomb! Let’s get back to the workouts shall we. From time to time I like to break down my workouts into body parts with some supplemented compound movements to give great shape to those parts. If you watched any of the NBA finals like me, I was amazed by Dwight Howard’s shoulders which is why the first breakdown I wanted to cover is the shoulders. Creativity is what my shoulder workouts are all about, there are so many different movements to stimulate the deltoids. When wearing a tank top who doesn’t love to be complemented on the arms and it all starts with the shoulders, and nice separation between the arms. I am going to give you three different shoulder workouts that you can mix and match and make your own or just follow each to a T, guaranteed to make you feeling them and wanting more. Lets start with one that I like to call “the volumizer”, because it is geared more for adding a little size to those shoulders, then we will go into the shoulder shaper for nice developed shoulders.

Each exercise will be done 3 sets for 8-12 reps, go heavy on these day’s because we do want to pump up those shoulders.

Circuit 1- Barbell shoulder presses behind the neck, , barbell dead lifts, barbell shrugs, upright rows and 30 second jump rope

Circuit 2- Barbell shoulder presses to the front, squats, front delt barbell raises and 30 second jump rope

The shaper

Each exercise will be done for 3 sets and 10 to15 reps

Circuit 1- Arnold presses, Dumbbell to the side lunges, side lateral raises, dumbbell single arm snatches, jump rope for 1 minute

Circuit 2- Dumbbell curl and press, dumbbell straight legged dead lifts, front twist delts, double arm dumbbell snatches,

Circuit 3- The “Gammitt” super 10’s

Variety in those shoulder workouts goes along way, be creative and add some twists to your movements. Never let you’re workouts get boring and you’re body will never stop improving.

You can overcome your gene tendency for being overweight!!

I get this email ever week from a website called “Women to Women.”  It talks about what goes on in women’s lives and how it affects their health.   I have  taken a segment and pasted it below.  It reinforces everything I’ve been telling my clients about keeping stress levels down, doing what you love and keeping a sense of humor about it all.  I hope you find it as informative as I did…

Communicating with your genes: emotions, exercise, and food

In functional medicine, changes in health — good or bad — often reflect communication between your environment and the tissues, cells, and genes of your body. “Environment” in this sense means the physical world you live in; the food, air, and water that you take in as nourishment; and your emotional surroundings, past as well as present. Certain forms of communication can be healthy for one person but profoundly unhealthy for another, depending on our genetic blueprint. All this potential variation explains why some people can eat gluten or dairy and have no ill effects, for example, but others cannot, or why an acute illness or other stressor can precipitate all kinds of health problems where before there were none. Yet while our genes may be tuned toward frequencies that promote ill health, including toxic weight gain, these communications can also be dialed down, or even turned off.

Emotional buttons — switching genes on or off

We’ve always known intuitively that laughter is the best medicine, but before now we haven’t really grasped why. Some of the most interesting research being done today is showing how gene expression can be altered by emotions. Studies of laughter therapy in type 2 diabetics showed that as many as 23 different genes were altered as a byproduct of laughter. Not only that, but the activity of several blood enzymes and their precursors changed as well, in ways that were beneficial toward preventing a range of metabolic imbalances. So one of the ways that we can send positive signals to our genes, cells, and proteins is by cultivating positive emotions. At the same time, addressing sources of negative emotions — particularly trauma from our past that is a continual source of sadness, guilt, shame, or anger — can reduce the flow of negative messages to our genes and cells.

Exercising regularly — and having fun

Exercise, too, has been shown to affect gene expression. When you start using your muscles more, genes within skeletal muscle cells respond by programming the production of different amounts of proteins and new muscle cells, along with changing metabolic processes. These changes are beneficial, for the most part, although it’s also possible to over-exercise — and when we do, that’s actually stressful for the body, and triggers cell damage. I would also add that doing less intense exercise that you enjoy is probably more beneficial than too much high-intensity exercise that just isn’t fun, not only because you’re more likely to continue exercising regularly if you like what you’re doing, but because the boost you get from having fun adds to the benefit on all levels.

Food as information

Today there’s an entire field of research called nutrigenomics, or “nutritional genomics,” investigating the effects nutrients have upon genes in both disease and health. The information our genes receive from our food can be a powerful way to “convince” them to respond in ways that are healthy — and it’s not so much about how much we eat (although obviously, overeating isn’t going to help anyone) than about what we eat. Food that is rich in phytonutrients and low in added sugars and chemicals speaks differently to our genes and cells than processed foods. A healthy diet of whole, organic foods reminds our genes and cells of how a healthy body should respond and supports smooth functioning of the body’s systems.

I couldn’t have said it better myself!

See you later.

Rona

205 Pounds

So, I decided to check myself on the scale for the first time in a year, since I had nothing to do today. I thought that I gained several pounds to my 5″7 frame. Instead, I found out that I weighed the same a year ago. The good news is that at least I didn’t gained 10 or 15. The bad news is worrying that I will gain a pound. With that, I now know my beginning weight if I’m gonna lose weight within this summer.

On the other hand, I did my law exam yesterday. The exam was pretty straight forward, until the last question. I’ll paraphrase what it was:

Edward Cullen is accused on second degree murder for killing Jacob Black. He has no knowledge of what occurs in a criminal law trial, so he asks you to explain it. He wants to know before his bail hearing tomorrow. Write a response, explaining what happens during the trial.

As a Twilight hater, I was this close to write, “How dare you put that in the exam! Just give me a zero now!” But, I needed a good law mark this year, so I did the good deed and answered it properly. I have no idea what led my law teacher to put that. Maybe it’s because that he’s teaching Grade 9 Geography, and the grade nines are more Twilight-obsessed than the other grades. Whatever it is, I have some respect for him. He was the reason I read about politics everyday.

Run, Abby, Run!

Staying on any kind of workout schedule (or just schedule, for that matter) is close to impossible in college. With each day comes different classes, meetings, part time jobs, social engagements and perhaps most importantly, happy hours. Trying to adhere to the same gym or running time is an unlikely feat for most of us, not to mention the fact that when I’m presented with the choice between a sweat session or a sipping session, more often than not, the cocktails win. Wah wah.

But, a great way to stay motivated and keep your activity levels up is to train for a race! I know this sounds a bit intimidating at first, but let me tell you from personal experience (I ran my first half-marathon last year), it’s totally doable and well-worth it. Knowing that I was going to be sweating out 13.1 miles at a specific date gave me the extra boost to get out of bed in the morning or squeeze in a run whenever I could. I was able to drop a few lbs, improve my overall fitness, raise money for a charity and still go out with my friends at night all at the same time!

Don’t worry, you don’t need to jump right into a half-marathon. There are a number of distances that are great starting points. Consider a 5K (about 3 miles) or a 10K (6.2 miles) to get the ball rolling. Not sure where to look? Check out Running in the USA, which has perhaps the largest database of available races. You can search by state, month and distance. Most have some type of theme, which adds to the fun and you usually get a free t-shirt. And, I mean, what college student doesn’t need another free shirt (especially Greeks, who are seriously lacking in the themed clothing department)?

In terms of training programs, a few websites I like are womenshealthmag.com which has a wide variety of resources for beginners to the more advanced, and runnersworld.com where you can actually enter in some basic info and get a customized program for free. To find new running routes in your campus town, go to mapmyrun.com where you can enter your own or search through others’ favorite routes.

To be dead honest, I didn’t follow a very strict training regime. I just made sure to run consistently at least three weekdays, and then take a longer run on the weekend. I started out with three miles during the week, and five on the weekend, gradually working up to six miles during the week and ten miles on the last weekend before my race. AND, contrary to what most people think, I never had to give up going out or partaking in a cocktail (or two). Now, don’t get me wrong, everyone is different in terms of training habits, but I just want to stress that training for a race and still having a social life is possible! I’ve done it!

Oh, and I almost forgot to mention, I raised over $1,000 for charity while running. If you want to run for a cause (other than operation-get-rid-of-muffin top), here are a few options to check out: teamintraining.org, stjudeheroes.org, and determination.acsevents.org.

Hope you take this information and run with it! Sorry, I couldn’t resist…

Your Diet Solution: The Best Diet Is No Diet

The Best Diet is NO Diet at all

 

 

As a nutritionist, the most common question I get daily is “What is the Best Diet to follow?”  My answer is always the same and one that shocks many people.  “The best diet to follow is to follow NO diet at all.”  How could any nutritionist wanting to promote health tell you not to follow a diet?”

Easy.  I’m here to tell you that diets do not work.  They are one of the most common reasons people have such a hard time losing weight.  People are making the mistake of following a diet instead of following a delicious way of eating that will satisfy their hunger, their taste buds and help them reach and maintain an optimum weight and optimum health.

With all of the junk food, false advertising, and false information out in the world today, how is this even possible?  A delicious way of eating healthy that will help me lose weight at the same time?

Yes, this is possible for you once you are armed with the correct information.

The best diet is going to be one that you can stick to (for more than just a week), one that includes delicious food and one you are happy with, not to mention one that you can maintain for a lifetime.

Here are a few tips that will help you develop the Best Diet for you:

1.  Only eat food you enjoy.

 Well Isabel, that would be just great, but I enjoy pizza and donuts and that sure doesn’t seem to be helping me lose weight.  Yes, I agree.  What I mean here is don’t establish a crash diet of cottage cheese and grapefruit if you absolutely hate those 2 foods.  Healthy food does not have to be akin to bird seed.  How about scrambled whole eggs in butter with your favorite vegetables and 2 slices of sprouted grain toast?  French toast made from healthy bread, and eggs?   A juicy hamburger or steak for lunch or dinner?  How about making your own pizza from healthy ingredients?  I could go on and on with a long list of delicious foods. The point is you do not have to eat like a bird or eat tasteless food to be healthy and lose weight.  Find the healthy foods you enjoy and get creative with those.  You will find you will have an incredible amount of delicious food options.

2.  Do not go cold turkey.

Rome wasn’t built in a day right?  You do not have to change every single one of your habits overnight.  Establishing one healthy eating habit each week or eliminate one “not so good” food every week.  This will prove to be life changing in just 1-2 months.  Not to mention it will eliminate any stress or anxiety you may have over changing all of your habits overnight.  Start with the easiest one for you.  How about drinking water?  Can you replace your sugar drinks with water and just do that for one week?  How about just cutting down on a few sodas and replacing them with water?  One small step each week will make your transition simple and easy.

3.  Do not go hungry.

Another very common mistake I see is people starving themselves in an effort to lose weight quickly.  The truth is you do not need to feel hunger in order to effectively lose weight.  Actually, the contrary is true.  You must give your body enough nourishment (good nourishment, that is) in order to see weight loss results.  Make sure to feed your body consistently throughout the day.  Breakfast, lunch and dinner are all important but so are snacks in between.  Munching on things like raw nuts, fresh fruits and healthy trail mixes can really keep you from experiencing any hunger throughout the day and help control any cravings that may come up.

Remember that the Best Diet you can begin today is an eating plan that does NOT resemble a diet at all.  Tell people you had French toast for breakfast, chicken stir fry for lunch and a juicy steak with potatoes for dinner and they will wonder how in the world you are losing weight and looking great.   Easy, I stopped dieting and found the Best Diet for me!

Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans from Your Diet Solution

Mirror Mirror on the wall

 

If all the mirrors in the world were suddenly to break, if we could no longer look at ourselves in reflected surfaces, if  vanity were taken out of the equation, would you still work out and try to lose weight?

Think about that for a minute…I’ll wait.

 

Would I worry about my weight if I had no idea what I looked like? I don’t know. How much does vanity play a part in my desire to be fit and healthy? A lot, I’m afraid. More than I’d like to admit, really, but it’s the truth.

I read an article on Today’s Christian Woman called “The Year I Became a Total Hottie”. The article was about a 50-ish woman who lost a bunch of weight and suddenly she was getting all kinds of attention, and she readily admits it went to her head. She was in love with herself – the image in the mirror in front of her and all the trappings it brings with it. The focus of her article was pride and how it can take over and before you know it you’ve turned into Narcissus, pining away for your own reflection. Sometimes when you look in a mirror, you don’t notice certain things, but sometimes you look and see the whole ugly truth: this article was a mirror for me and I cringed at what the author wrote because it looked so familiar.

Last summer I got down to 152 pounds – the lowest weight I had been in years. Planning for my 20 year high school reunion was also just starting and I was so excited that I could be going as a thin woman. I wouldn’t have to worry that people would be judging me, whispering to each other, “Wow she got FAT!” I wanted to show my old high school boyfriends what they had missed out on by breaking up with me (not that I ever wanted to marry any of them). I wanted to be the Belle of the Ball and have everyone gush over how good I looked. Sad, but true – that was my main reason for wanting to go.

I gained a little weight back, but I’m happy to say that I am losing weight again, and I’ll probably (hopefully) be back down to the 150s by the time the reunion rolls around at the end of July, but now I am trying to decide if I really want to go or not.* If I take vanity and ego out of the equation, what other reasons do I have for wanting to spend the time and money to go? Suddenly, my original reason for wanting to go seems pathetic and selfish, and I really don’t want to be THAT person at the reunion – you know the one I’m talking about, I’m sure.

So, aside from the reunion, this article got me to thinking, “is vanity an okay reason for wanting to lose weight?” I think partly, yes, it is okay. Speaking as a married woman, it is a well known fact that men are visual creatures, and right or wrong, most men like their women at a healthy weight (I don’t for one minute believe that men want their women to look like rail thin supermodels – just ask the men in your life who they prefer: Kate Moss or Kate Winslet?) So of course I want to do what I can to keep my husband interested, and getting to a trim weight is just one of many things I can do (cooking a meal that doesn’t taste like sawdust is next on my list). I want his eyes on me, not the hot neighbor next door. (And just for the record, there is so much more to keeping a marriage interesting than just how we look, but for the purposes of this post, I focused on this one tiny aspect, k?)

What would happen though if we did take vanity out of it? Even if I could never visually see the results of my weight loss efforts, I’m pretty sure I could feel them. I think I would notice the increased energy, and the ease of movement, the improvement in my mood. And then there are the health aspects of it: lowered cholesterol, lowered rates of cancer, lowered rates of just about every disease versus that of overweight people. Longevity of life and being able to be active during that longevity are things I would appreciate also.

So, while I think it’s perfectly fine to like what you see in the mirror, don’t let it become your sole reason for losing weight. To be quite honest, I’m still struggling with this. It’s hard to shift my thinking, but vanity and ego really won’t get me very far and I want to go all the way with this.

 

*more on this in my next post! Ooooh, a teaser!

Some Tips for Weight Loss and Healthy Living

Most people tend to focus only on the weight loss aspect and completely ignore the basics of eating right for good health. Healthy eating plans are designed to strike a balance between losing weight and being healthy.

In fact, people looking to lose weight need to adopt a healthy eating plan that will help them to eat right and lose weight at the same time. Most people often ignore the benefits of a healthy eating plan and go on some fad diet. Following a healthy eating plan will help you in the long run when it comes to losing weight and maintaining good health.

Here is a suggested eating plan for weight loss and better health:

1) Don’t skip breakfast –This provides a boost to your body’s metabolism right at the start helping it to burn calories through the day.

2) Healthy home cooked meals with Olive Oil – Stick to healthy meals cooked at home with olive oil ( which is loaded with the ‘good’ fats which actually help you burn calories).

3) Are you ‘Fruity’ – Include about 3-4 servings of fruits in your healthy eating plan. This will ensure that you cut down on excess calories and you get a host of vitamins and minerals necessary for your body.

Quitting Smoking & Losing Weight.

So right now I’m working on quitting smoking and losing weight at the same time.  On the surface, these seem contradictory goals, because at one time or another I’ve heard, and believed, that -

- While quitting smoking, one will want to eat to satisfy the oral fixation, and

- As one’s palate recovers from being deadened by smoke, food will taste better (and one will want to eat more of it).

These are probably both true, and I’m sure there are a lot of smokers out there who put off quitting because they don’t want to gain weight.  And when you feel like snacking but know you shouldn’t, few things are as effective as a cigarette at stifling your appetite.

But!!! All of the facts above are reasons why quitting smoking will lead to increased food consumption, not weight gain. Of course, if you want to increase food consumption without gaining weight, you have to increase your physical activity as well.   But if you’re quitting smoking, you

- Are increasing your lung capacity

- Are (after the immediate withdrawl) going to feel generally better, physically and mentally, and

- Are going to be looking to fill the void left by smoking with something else.

And these three mean that when you quit smoking, it’s not a bad time to start exercising.  Now, of course, there are some smokers who work out already, so just change “start exercising” to “start exercising more.”

The smoker’s model of maintaining a given weight, or losing weight, is generally to smoke instead of eat as often as possible, and then not have to exercise.  While this may “work” for weight loss, it is phenomenally unhealthy.  And you can lose weight without being healthy – but if you live a healthy lifestyle, you will lose weight!!!

My advice – for the first two or three weeks after you quit smoking, don’t step on a scale.  You probably won’t like what you see, and at this point, your mind and body are just looking for an excuse to start smoking again, and an extra five or ten pounds would be exactly that.

Coming soon – recommended reading for quitting smoking (and not books like How To Quit Smoking In Two Weeks For Good, but literature that happens to help with quitting smoking).

Also coming soon – A delicious recipe for tempeh that is great food to serve to people who say they don’t like vegetarian food.

Challenges and the weekend

Challenges and the weekend.  Every weekend seems to be so hard for me.  I want to continue to have one “rest” day.  I decided to call it that day because “off day” made me think I could eat like I used to eat.  But I tried yesterday to eat, relaxed, a bit – enjoy normal foods, but in normal or smaller portions.  I did well at lunch.  I had been craving a tuna melt sandwich, yum!  So I had one, it was deelish.  It came with a large side of fries which I decided to NOT have them bring out, and instead I stole three or four of my husbands fries, just to get the taste.  Then I also had an iced water with it.

I had a healthy, on-plan breakfast, kept drinking water, and then had ice cream that afternoon when the family went out for it (we were out and about with my parents, as well), so I had ice cream and didnt finish it – even though I got a “medium”, it was still too big and I knew it.  I am going to make it a point to get a small, no matter what, next time.  I never need more than a small.  I was a bit restless last night and wanted to eat, I tried to keep it under control.

However, today is a new day and I want very much to be back on track with my eating.  However, I got a call early this morning just as I was getting out of bed, from my parents saying my brother’s family is coming into town and that she and my dad were going to host a big bbq.  I know I’ve talked about the bbqs here before, but there is always a lot of food, and all comfort foods that I grew up with and even when i got married, the menu is always the same when we all get together for family occassions, and so it’s this mental torture thing, going there and not partaking of everything… in excess.

But today, hearing the news didnt excite me like it usually does.  It frustrated me.  I already felt like I was up against this huge thing, I was going to have to FIGHT every moment to stop of inahling all those foods.  On one hand, I’m so irritated that food has such a hold on me.  On second thought, I’m frustrated already about the anxiety I’m going to face while I fight it, too.  I haven’t gone to one of these family events, before, feeling like I do now – really determined to stay on track.  I want it MORE than I want the food.  I am going to go prepared, drink tons and tons of water, stick to the salad and grilled chicken, bring myself a desert – pistachio pudding (that isnt allowed on my eating plan either, but hell, it’s JELLO which will be better than whatever they decide to have – which btw is often CHIPS and PASTRIES)… I do with the pistachio pudding was sugar free, oh well.  Maybe I can bring a veggie and/or fruit plate to use as my own appetizer.

I’m anxious and irritated.  But this is a big test for me – I want to go, keep busy, eat well and have a good time enjoying my family… not focusing on the challenge, what I can’t have and the anxiety that usually overtakes me.  Here we go!

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Jabbed and tightened... the next step for "the band"!

Hey there “band” enthusiasts! Just a quick note to say things are still going great! Next Thursday I go in to have my first service on the Lap Band. They plunge a needle into my tummy and pump saline into the band adjustment port. Not as scary as it sounds (apparently). They say people are often more concerned about this part than they are about the surgery.

I flew to Brissy this week and what a pleasure it is to fit into aircraft seats a lot better… jumped into the seat (cattle class of course), wraped the seat belt around me with gay abandon (I used to need an extension some times – try asking a sexy “trolley dolly” for a belt extension and then check your self esteem meter… ugggghhhh). The snack came along and with a deft flick of the fingers, I released the level on the dreaded table, no contact with the slimmed belly (before I used to have to pull the old gut in to get the tray down to near level).

Next mission is being able to curl up sideways without dislodging the passenger next to me. I can try this on our visit to Canada, at worst I’ll only send Kitty Kat (my beautiful partner) sprawling into the isle!

Stay tuned for Thursdays needle into the abdomen…

Decreasing Al (formerly Big Al)!

Joggers Path

If you have hit a plateau in terms of weight loss, cardiovascular fitness or are plain bored with walking, try jogging.   Jogging can be as addictive as walking once you get the right technique.  Regularity is the key, if you are regular with jogging, you will soon begin to look forward to your jog each day.  Your body looks forward to its daily dose of cardiovascular fitness!

Jogging is definitely a faster way to burn up calories and thereby shed excess pounds.  If you have no issues with your joints, then jogging is surely worth a shot.  Whether on the treadmill or the outdoors, go for a jog and enjoy the benefits of an all round workout! Jogging even for half an hour burns 100-200 calories more than walking!  Personally, I prefer the outdoors where the air is fresh and your body has the leverage to adjust the pace and rhythm with each step unlike the hi-tech treadmill with airconditioner on full blast and the idiot-box for company! Added hand movements while jogging helps you get the rhythm, increase or decrease your pace and gives your arms a good workout too!

Start with a good stretch, be sure to spend an ample amount of time on stretching and not to hurry it up.  Proper stretching is the best way to stave off injuries and tears to the muscle tissues.  The next step is to warm up, this could be light, on-the-spot jogging and jumping which gradually gets your heart rate going before moving to the maximum capacity.  Once this is done, you can start jogging, starting with a slow pace, gradually moving on to medium and then onto your maximum speed.  Control the speed as per your body’s demands, slow down, but try to keep moving so you don’t bring the heart rate to the bare minimum.  Stop when you feel that its been a good jog or when you have completed the target distance/time that you have set for yourself.  Don’t forget the cool down and another round of  light stretches which will complete your workout session.

A good pair of trainers is a must have, so that your feet are in the best possible condition.  Loose cotton clothing, T-shirts n trackpants or shorts work best.  Access to drinking water is essential, so that you can hydrate at regular intervals especially in the summers.  Go, enjoy this free, anytime, anywhere workout!

The Best Lunches to Cut Fat from your Diet

Whether you brown bag it or order on the go, your midday meal can help make or break your diet. The right choices will help you cut fat and stay fueled, but the wrong choices can stunt your fat burners fast. Here’s a quick rundown of some lunches that can help with your weight loss process:

If you bring your lunch from home …

• Sandwich: Believe it or not, there is such a thing as a healthy sandwich—and it includes bacon and mayo.
• Salad: Slap some grilled chicken on some romaine with self-made dressing or olive oil, flaxseed, Parmesan cheese, and a few of your favorite veggies.
• Snack: Roll up some low-sodium turkey breast slices with fat-free cheese—string cheese works too.

If you buy your lunch …

• Burrito: Opt for whole-grain rice, black beans, and chicken.
• Burgers: Choose a whole-grain bun and spinach or mixed greens over lettuce.

Hope you get the idea.

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Sing it Loud and Proud

Today’s the day I can officially say it:

I’VE LOST 20 POUNDS!!

I’m so proud of myself I want to scream it from the roof so everyone can hear me. I feel better, I look better, and perhaps most importantly, I actually feel like I look better. What a great feeling to be accomplishing something I’ve wanted for as long as I can remember! I’m so lucky to have the most loving, supportive people surrounding me, and that really helps make it easier… not to say it’s been easy, though! My journey so far has definitely been difficult, but each day closer to my goal gets less and less so. Thinking things like “I’m not on a diet, I have a new way of eating” has helped quite a bit… because essentially, that’s what it is. I’ve cut out the bad things and replaced them with good things. And I’m learning that the good things really aren’t that bad. :]

Now that I’m starting to see visible results, I’m more motivated than ever to continue. If I feel this good after losing 20 lbs, imagine how great I’ll feel after losing another 20! And then another! My confidence level has already increased at least 10 fold, and it’s only going to get better. I haven’t felt this great about myself in the longest time!

Way to go, me! Take yourself out for something nice, you deserve it!

zig-zagging

Zig-zagging is a way of dieting where your weekly caloric intake does not change but your daily caloric intake does. It’s more natural than eating say, 1200 calories every single day. So I’m going to try it for the next two weeks, starting this Saturday. I made a graph for it and everything!

my caloric intake over the next two weeks

That’s kind of hard to read, so I’m going to type it, too. It will be a total of 8000 calories a week, the same as if I were eating slightly less than 1150 calories every day.

Saturday: 1400

Sunday: 1000

Monday: 1200

Tuesday: 1000

Wednesday: 1400

Thursday: 1100

Friday: 900

Saturday: 1500

Sunday: 1000

Monday: 1200

Tuesday: 1000

Wednesday: 1100

Thursday: 1300

Friday: 900

I’m kind of excited about this zig-zagging business. It’s basically the same thing I’m doing this week except it’s more of a zig-zag than smooth hills and valleys. Now my body won’t know what to expect and my metabolism will benefit. I gotta get off my ass, though, and get serious about exercising… my knee has been bothering me, though, and I’m scared that I might make it worse, but that’s no excuse not to exercise! If I make it worse then I’ll just have to go to the doctor. Anyway, this plan goes into action this Saturday. Oh, man! I’m so excited I get to post my weight tomorrow! I hope it has gone down.

WW-Week 1

So, for all of you out there just dying to know how my first week of Weight Watchers went, I’m friggin ecstatic happy to report that I am 4.4pounds lighter this week.  I was so pissed that I didn’t get a star.  .6 away from it just breaks me, especially knowing that I went over my points one day because I didn’t know that Starbucks could make a Vivanno smoothie with non-fat milk (yes believe it or not – I did not know this.  I don’t drink coffee and rarely go into places like Starbucks – damn you Starbucks!).   Anyway – I really like this WW program because I don’t feel deprived of food.  If I want to eat 9 Hershey kisses for lunch, then so be it (though miraculously I have not done this yet!)  I’ve actually enjoyed what I’ve been eating and have not felt hungry at all – though the first day on the plan, I think my body went into lack of food shock and I had a bad headache all day).  I also am attending the meetings and though it is a time suck for me in my already busy life, I feel motivated by the leader all of the fabulous folks there.  I’ve been exploring the world of low point foods and have already found some favorites.  While I have a rather lofty goal to lose 80 pounds (I’d be happy with 60),  I’m continuing to stay optimistic by achieving some of my smaller goals, the first of which is to break 200 (there, I finally said it).  I’m hoping to be able to report that next week, but if not, definitely in week 3.  Stay tuned!

Weekend Recap

Hi, y’all! I’m having a great time with my parents, but I haven’t taken time to post since they got here. I just uploaded the photos I’ve snapped  over the last few days, and realized that I haven’t taken very many! So, get ready and hold on tight. Here’s a quick recap. Really. It will be quick. I’ve got parents to hang out with!

Saturday, I met up with some friends for brunch at Le Pain Quotidien. I need to be a “lovely lady who brunches” more often. It was such fun! You might remember that I tried LPQ for the first time back in April, and I loved it! The food was awesome, and I always appreciate places that provide me with calorie counts for Pain au Chocolat. Hee hee!  I was excited to go to LPQ again and to try a couple of different things from the menu. First, I had coffee:

The coffee was followed by an Apple Pear Turnover. Yes, I had dessert first!

Then, I had the Grilled Chicken Cobb Salad with avocado, bacon, Fourme d’Ambert and lapsang souchong vinaigrette. YUM!! 

This salad has tons of things on it that I love, and it had very reasonable portions of each one. The dressing, which I couldn’t wait to try, had a distinctive flavor and was sweet and tangy. This salad was yummy, and filling. It was the perfect pick since I had been for a run and was HUNGRY! I needed some protein and some volume to fill me up. Check and check! 

Now, here’s where things start to get scattered. My parents’ flight was delayed a bit, and I took the opportunity to make a quick pasta salad for them to nibble on if they were hungry and for me to have for lunches this week. I’m not taking the whole week off, since I used so much leave during my recent vacation, and I needed something to go in the lunchbag. 

I cooked up six servings of dried tricolor cheese tortellini that has been in the pantry for… awhile. Then, I added a small chopped onion, some chopped roasted red bell pepper from a jar (as usual!! ), as well as a can of drained and rinsed chickpeas. Then, I dressed all of that with 3/4 cup of nonfat plain Greek yogurt mixed with 1 Tbsp. of rice wine vinegar and a packet of Hidden Valley Ranch dressing mix. Not fancy– but quick and yummy. Sometimes that’s the way to go! I had 1/12 of this big bowl for my lunch today, and it was even tastier than when it was fresh. Using Greek yogurt in place of mayo makes a HUGE difference in the fat and calorie count, but leaves you with a delightfully creamy dressing nonetheless. If you haven’t made that switch in your salads, I want to encourage you to give it a try!

On Sunday, I woke up and decided to make a batch of muffins using one of the Southaven Farm Baking Mixes from the pantry. If you aren’t familiar with these baking mixes, let me just tell you that they are all natural, whole grain and VERY versatile. I first learned about them on the Weight Watcher’s message boards, and I’ve been a fan for a couple of years now. The mixes are unsweetened, which gives you the opportunity to decide on the type and quantity of sweetener. There are also suggestions for the moisture component including non-dairy suggestions on the back of the package.

The most basic recipe suggested on the package involves sugar, yogurt and milk. I like to mix up a box of sugar free fat free chocolate fudge Jell-o pudding and use that in place of the yogurt and milk, and then reduce the suggested amount of sugar down to 1/2 cup. I usually toss in a couple of Tablespoons of sugar free Torani syrup too, and a bit of instant espresso is a great addition to the mocha mix. I’ll admit that these muffins are pretty heavy on the artificial sweeteners by the time I’m done with them, which is not ideal. However, the smaller calorie count per muffin made it possible for me to enjoy some of the bacon that sat alongside the fruit and hardboiled eggs on the little buffet I laid out for Sunday breakfast!

These could be made with all natural ingredients and tweaked to suit whatever your particular dietary preferences might be. As far as I know, the mixes are only available for purchase on-line, but I think these mixes are a worthwhile purchase. In addition to the mocha flavor, I really like the cinnamon mix and the ginger spice. The ginger spice is awesome made with pumpkin in the fall!! As you can see from all of the recipes on their website, people get creative with these mixes. Have you tried them? Do you have a favorite recipe? I’d love to know!!

After our little brekkie, we decided to go and walk around at Eastern Market on Capitol Hill.  I love going to the market, which was built in 1873, and strolling through the flea market held on Sundays in conjunction with the usual array of permanent vendors selling fresh produce, exotic meats, beautiful flowers, yummy baked goods and a host of other items. There are also many craftspersons with a huge variety of cool creations for sale. It’s a lively and fun place to spend a sleepy Sunday afternoon. I don’t know why I didn’t snap more photos of the market itself, but I promise to do better next time!

When lunchtime rolled around, we decided to keep it simple, and we grabbed sandwiches from a little Italian deli. I had ham with provolone on a fluffy white sub roll. Yes, I had mayo too. I was indulging a bit, and I enjoyed every bite! 

I also got a cookie with oreo cookie in it, which I split with my parents. It was only so so. I wasn’t that impressed with this cookie in a cookie, but it was still a nice bite of something sweet. 

We also nibbled on cherries and surprisingly luscious peaches from the market.

After our little al fresco lunch, we walked around a bit more and eventually found ourselves at one of my favorite little used bookstores: Capitol Hill Books. I caught my dad posing in front while we were waiting for my mother to make a couple of purchases:

This little bookstore is packed from floor to ceiling with books, books and more books!

The books are organized, and, while chaotic, it still makes some sort of sense. The shelf tags are the key to this organizational system, and I love the humor in many of them. Check out this one:

We had a great time poking around the bookstore, and checking out the market. I think that Eastern Market may be one of my favorite Sunday destinations. I’ve never had a bad time strolling through the market on a sunny Sunday, and I have to recommend it if you are looking for something to do on a weekend in D.C. 

Those are the highlights of my weekend. As for today? Well, it was a Monday. There wasn’t anything very noteworthy, although I did make a homey dinner:

Please ignore the hotdog. I bought a pork tenderloin at the farmer’s market on Saturday to go along with one that I had in the freezer. I forgot to thaw out tenderloin #2, and I didn’t have as much to go around as I would have liked. I decided to let my guests have most of the pork, and to supplement my tenderloin sample with a Hebrew National 97% fat free beef hot dog. They are my very favorite low fat hotdogs. I love them!

There are also some roasted turnips (LOVE) on the plate, along with their tops, which I cooked down yesterday. I’ve always LOVED turnip greens. Just the smell makes me happy! I also steamed some red potatoes and fresh peas from the farmer’s market, and then tossed them in a bit of peppery milk gravy. I made my gravy with a small amount of butter, flour and skim milk and then seasoned it with plenty of salt and black pepper. I’m sure that bacon grease would have been tastier, but this was definitely a healthier version of an old favorite. Having my parents here must have put me in the mood for some southern fare! This was also a quick dinner to throw together once I got home. Perfect!

I worked all day today so that I can take all day Friday off. I’m working a half day in the morning, and I need to get to sleep so I can get an early start (and an early finish.)

I’ll apologize once more for my sporadic blogging. I think I’ll get back in the groove eventually! This week, I plan to enjoy my parents and not worry about it too much. I’m sure y’all understand! Ciao for now, y’all and have a great week!!