Incorporated

This blog is now going to be incorporated into my larger site as a side "health and fitness page. For future tips on fitness and weight loos, and product reviews please visit www.makessense.com

Thanks so much!

-Laura

Review "Melt it Off - Ultimate core" w/ Mitch Gaylord

The Ultimate Core DVD of this series is pretty good. It is divided into three 15 minute segments, which is nice because it allows you to customize your workout depending on how much time and motivation you have on a particular day. If you are focusing primarily on abs that day, you may choose to do all three segments. Or you can pick one or two as a supplement to running or other weight lifting perhaps. I found the third segment to be awkward. It may be that I am still not that used to working with the medicine ball? But it was taking so much concentration to try to hold the medicine ball in place that I missed some of the main benefits of the moves I thought. But maybe over time that would improve. The first section was my favorite though. Each segment on its own was not quite enough in my opinion, but all three together would be a challenge and a good workout.

A Great Breakfast Smoothie - The Red, White and Blue by, Barbara Christensen

Thank you to Barbara Christensen of Eat Fresh In The City for contributing this recipe. I thought it sounded like a fun one for the 4th of July. Reprinted with permission.










A Great Breakfast Smoothie - The Red, White and Blue

You need a quick pick me up for breakfast – this is the drink for you!

Ingredients

1/2 large banana, cut up, or cut and frozen
2 large fresh strawberries, rinsed and sliced
1/4 cup blueberries
1/2 cup organic hemp or rice milk
1 teaspoon vanilla extract
2 tablespoons vanilla greek yogurt or skyr
2 ice cubes
1 scoop of protein powder

Directions

Place all of the ingredients into the blender. Blend until smooth and enjoy.

Review: "Melt It Off - High intensity Cardio Blast" w/ Mitch Gaylord

Still working my way through the Melt it Off series with Mitch Gaylord. The most recent was the "High Intensity Cardio Blast" workout. Like the others in the series it is short and sweet...designed for a person with only a short workout timeframe. It only takes 15 minutes, but packs a punch for sure. My favorite move was the around the world squats (lifting the medicine ball in a large circle while doing squats) It is a great overall total body move. My least favorite move was the iron cross. OUCH! I need to beef up those shoulder muscles it seems.  This was designed as a cardio burn, but many of the moves work the lower body very well too. I'm impressed by how much impact you can have in such a limited amount of time. This workout stands on it's own, but could also work very nicely as a supplemental workout along with something else like a core program perhaps or a more intense weight lifting session. Just to get a little cardio in too! The cost on this series is very reasonable too which makes it even more appealing!

Healthy Patriotic Post Workout Snack

With the Fourth of July right around the corner, it's the perfect time for this healthy red, white and blue snack. Cottage cheese, blueberries and sliced red bell peppers make this colorful combination that is pleasing to the eye as well as delicious. Eat this about a half hour after a workout, because the protein is important while your muscles begin to rebuild. The blueberries and bell peppers are both packed with antioxidants which promote a healthy nervous system and help neutralize free radicals. Even kids will like this snack, because it looks so pretty. The fresher the ingredients the better!!! Enjoy!

Silly little Balance Tip

I was doing some stretches the other day that required balance (pulling my foot behind me with one hand to stretch the quads) and I was having a hard time staying standing up straight. My son told me that one of his football coaches had shared a little tip with the team for balance moves. He told me to try putting my finger in my belly button. Not near it...actually IN it. I scoffed at first thinking that was crazy, but he assured me it was for real so I gave it a try. To my surprise my balance was restored immediately. I've tried it on other yoga moves since, and it has worked every time. I admit you do feel silly standing there with your finger in your belly button, so this may be a trick to use only in the privacy of your own home. :-) But it makes sense that pointing to your core orients you to your center and helps your brain establish equilibrium. Who knew something so ridiculous would work so well?

Review: "Melt it Off w/ Mitch Gaylord...Sizzlin' Hot Abs"

I did another DVD in the "Melt It Off Series" with Mitch Gaylord yesterday. The Sizzlin' Hot abs workout. It was great. In a very short time period (I didn't time it but I would guess approximately 15 minutes?) I felt like I got a pretty thorough workout. The hardest part about it for me were the two segments where you need to hold your body in plank position. It never ceases to amaze me how difficult that simplistic move really is. I really liked the reverse crunches and the times when you moved the ball back and forth in conjunction with the legs, because my arms got a little work in too. Mitch leads this workout himself, and walks you carefully through each move so there is no confusion. The exercises are easy to follow and negotiate, but make you sweat nonetheless. Great workout for a morning where you are pressed for time or are resting other muscles. Or could be used as a supplemental workout to target the abs in addition to a run perhaps.

A Walk in the Woods

I went for a fun walk in the woods with my three youngest children yesterday. After about 20 minutes they began dragging their feet and complaining that their legs hurt. I told them that was a good thing. It meant they were working their muscles hard, and that was how muscles get stronger. So if they went for walks like this their legs would soon be much stronger. Like Spiderman's. They got really excited when they heard this, and began talking about all the wonderful things they could do with power legs. "I can kick harder," one said. "And run faster," shouted another. "And jump higher," the third added. When they considered all the fantastic benefits they were on the verge of, their outlooks changed dramatically. I didn't hear one more complaint the rest of the walk. In fact, they picked up the pace and enjoyed themselves immensely. Practically skipping along. Were they less tired? No not really. 45 minutes is a pretty long haul for such young ones. It was simply their attitudes that had changed. And that made all the difference. It is so important for me to remember this simple lesson when I feel like quitting in the middle of a workout. Or when I feel the whines coming on and fret that I'm just too tired to get out of bed to run. Rather than focus on the difficulties, I need to ponder on all of the great benefits I am going to earn for my efforts. I'll look better, have fewer health problems, probably live longer and with more vitality, if I am willing to do the work it takes to get there. When I think of it that way I can dance through it all with a lighter step...thanks boys for teaching your old mom this lesson.

Starting New Series - Melt It Off

Finished up the 30 day shred with Jillian Michaels a couple of days ago. It was a great program. Loved it. Only lost three pounds in the month I did it, BUT I gained a lot of strength and endurance.

Started a new one today. A friend loaned me 7 DVD's by Mitch Gaylord - the "Melt It Off" series. I'll be going through them one by one and posting my impressions after I finish each. These workouts use a medicine ball which I have never tried before. Will take some getting used to, but it's a fun change of pace.  Wish me luck!!

Today I began with the "Sizzlin' Buns & Legs" workout - since this was mostly focused on the lower body the medicine ball was not used too much. More just as an extra weight to carry during most of the moves. This workout comes in two parts. Standing - lots of lunges and squats. You'll definitely feel the burn. And the Floor - toning the bum for the most part but some core work too. I liked the standing section better of the two. Good workout. I'm looking forward to the next one.

Haley and Heather - "Victim"

I know this has nothing to do with fitness, but I wanted to take a little mommy brag moment here and spotlight my daughters. Haley and Heather have started a youtube channel to perform some of their original songs. This is one of my favorites. Enjoy!! And check out their channel at Haley and Heather 55

Chart To Stay On Track

I know what I am supposed to be doing. Drinking 8 glasses of water a day. Eating five servings of fruits and vegetables daily and working out five times a week. Getting the workouts in is usually pretty easy to remember. But for some reason staying on track with the water, fruit and veggie consumption is more difficult for me. My days get busy and I tend to be a tad scatterbrained, so I'll often get to the end of the day and realize that I simply forgot to drink enough. Or that in a hurry I unconsciously filled up with other foods and skipped the apples and carrots. Is it just me or do you perhaps know someone who does this too? I want to give my body the nutrients it needs, but the challenge is keeping that goal in mind throughout the day when so many other things demand my attention. Some naturally organized people can stay on target in their brains once they commit to do so. But me? If I don't have a physical reminder in place I will no doubt be sidetracked after a day or two. So here is my latest simple idea to make sure I get all the water and veggies in that I should each day -

I hung a calendar on the wall of the kitchen. When I drink a glass of water I put a check mark in the calendar square for that day. When I eat a serving of fruit or vegetables I put a star. So by the end of the day I aim to have 8 check marks and 5 stars in the box. This is helpful in many ways. First, seeing the calendar itself is a frequent reminder of my goals as I walk through the kitchen a hundred times a day. Second, if I forget how many servings I have already had that day I can check with ease and know what remains for the day. Third, I can look at the end of the month and see trends in which days I do better than others and how I feel when I am on the low or high side of optimal. All of these things help keep me motivated, and it feels very satisfying to give myself checks and stars. Like little pats on the back for a job well done.

Tips For Running In Higher Altitude Than You Are Used To

I was up at my cabin in West Virginia this weekend. It's located in Canaan Valley which is at about 3200 feet above sea level (where I usually live.) I decided to go for a run while there and it was so nice to be out in the pretty scenery, running through the woods in the cool mountain air. But I noticed that I was gasping for breath more than usual and decided it must be because of the higher altitude. This happens because the pressure changes make it harder for your body to absorb the oxygen when you breathe, so your muscles receive less and you tire more easily.

Some tips to remember when running at a higher elevation than you are used to:

1) Wait a few days to try running at your usual pace until your body has adjusted to the new altitude. Start out slow for a day or two and see how you feel before picking up your pace.

2) Remember to breathe deeply and steadily to maximize your oxygen intake. Take shorter strides to help keep you from running out of breath.

3) If you begin to feel disoriented stop right away. This can be a sign of altitude sickness.

4) The air is thin and dry at higher altitudes so you can become dehydrated more easily. Drink more than usual to compensate.

5) Be sure to get enough rest as your system is working harder than normal.

6) Remember that readjusting to the lower altitude can be equally challenging when you return home, so take it easy on reentry as well.

Week Three Report - Jillian Michaels 30 Day Shred

Finished week three of The  Jillian Michaels 30 Day Shred Workout. Ramped up to level three this week which was a killer, but very effective. My favorite new move was the punches holding weights. My least favorite were the rock star jumps. I was so lame at those that I substituted jump ropes some of the time. Anyway I lost two pounds this week which was good finally. So that's a total of three pounds lost during the three weeks. Not huge scale numbers, but my pants are fitting looser and my cardiovascular endurance has improved a lot. And I can see so much more definition in my calves and arms particularly. Even my running endurance has improved since starting this program. I am finding I can run further and faster AFTER a Jillian workout than before. Weird I know but I am rolling with it. One more week. Hope I can lose two pounds again this week.

Eat Chocolate by, Barbara Christensen

Thank you to Barbara Christensen of Eat Fresh In The City for contributing this article.  Reprinted with permission.




Ok so I just had to print this one...an actual good excuse to eat chocolate cannot be passed by. :-)






                                                          Eat Chocolate

When you start to feel that lackluster attitude this season, I recommend eating some chocolate. Endorphins boost creativity. Endorphins are among the brain chemicals known as neurotransmitters, which function to transmit electrical signals within the nervous system. Researchers have found that eating chocolate, that delightful number one food craved by American women, and myself at least five times a day, causes the brain to release endorphins, chemicals that make us feel good.

Have you ever noticed how creative you get while exercising for extended periods of time? This is a biological fact that has been proven time and time again. And according to Molecules of Emotion by Candace B. Pert, continuous exercise like running, long-distance swimming, aerobics, cycling or cross-country skiing appears to contribute to an increased production and release of endorphins. The released endorphins are morphine-like substances that have strong affects on the brain and body. So it’s the dead of winter, no treadmill in sight, your significant other is far away – what’s girl to do? Sit down, relax and enjoy a nice bit of chocolate and let the creativity unlesh. 

The Heat Is On - Safety Tips For Running In The Summer Sun

I know that some of my friends in California are still on the chilly side, but here in Northern Virginia the heat is ON! Summer is almost here. Some tips for running in the heat and sun (these also can apply to most other outdoor activities as well):

~ Always apply sunscreen. If you are active and outdoors a lot, the cumulative affects of the suns rays on your skin can lead to burns and skin cancer. Use at least 30 power sunscreen to play it safe.

~ Wear loose fitting, light weight clothing in light colors that don't absorb so much of the heat, and allow the air to circulate around your body.

~ If you can, try to get your run in during the early morning or evening hours, so you are not out in the peak heat of midday.

~ Be sure to stay adequately hydrated. It's amazing how quickly heat can sap the water from your system...especially since you will sweat a lot more. Feel free to pour a glass of water over your head to cool down after a long run too. Feels great and works quickly and effectively.

~ Seek out more shaded routes where possible. Consider trail running rather than your usual run out on the hot asphalt streets.

~ Wear a hat to shield your head from the direct sun, but be sure that the brim doesn't restrict your vision of cars around you. Keep the hat loose fitting and breathable so the heat is able to escape from the top of your head while your noggin remains protected.

~ Wear sunglasses that filter the harmful UVA and UVB rays.

~ On days where the heat is extreme or air quality poor, you may want to consider cross training indoors or swimming as an alternative exercise. Also remember that it can take a couple of weeks for your body to adapt to the new temperatures, so ease up your usual routine a bit at first until you have adjusted.

~ If you begin to develop a headache,  confusion, clammy skin, muscle cramps or loss of muscle control, these could be signs of a heat illness. Stop running and find shade right away.


By being flexible and using good judgement, you can continue to enjoy running and other exercise outdoors all summer long!!

Week Two report : Jillian Michael's 30 day shred

Just finished week two of Jillian Michaels' 30 day shred. Moved up to level two this past week and it was intense. I found a few of the moves more awkward to do, so I liked level one better in that regard, but the intensity was definitely higher this week. I didn't lose any weight this time, so for the two weeks I have only lost 1 pound. This is not too thrilling, but I CAN report that I am seeing more muscle definition in my arms and calves. And my endurance continues to improve. I am doing push ups much better after two weeks on this program than I did at the beginning. So even though it's not translating to scale weight for me yet, I am still pleased with the results. Gotta do better at watching my diet, and hopefully next week will register on the scale.

Hit The Dirt - The Joy Of Trail Running

Photo by, Ryan Faulkner Photography

No matter how great of shape I have been in, running has always eluded me. I've always found it difficult, and envied those who dash by with smiles on their faces and actually seem to be relishing the experience.  Weight lifting and aerobics I enjoy a lot, but when I ran I had such a hard time catching my breath and felt generally miserable. Given the fact that I have a secret dream of running a marathon one day, this love/hate relationship I've had with running is problematic. So yesterday after we did a Jillian Michaels workout, when my daughter suggested we go for a run I groaned out loud. Reluctantly I tagged along for what I assumed would be a half hour of misery again, but this time was different. We have a system of trails that weave throughout our neighborhood through some lovely forested areas. I have walked back there many times, but for some reason had never thought to run the trails. When running I had stuck to the paved streets or the dreaded treadmill.  Not sure why now. It just seemed the thing to do for some reason. But Haley has been running the trails for awhile now and wanted me to try. When we turned off the road onto the dirt path it was like I had a new lease on my running life in an instant. I was shocked! It was a COMPLETELY different feeling than I had ever had before on a run.  I was able to go faster and farther, and finally felt that sought after "runner's high" that I've heard so much about. I still was not a fabulous runner on day one, but for the first time I felt like I could be. I loved every minute of it.

So what made the difference? What are the pro's and cons of trail running?

Pro's:
-Often shaded so it's cooler.
-More interesting and beautiful scenery to look at which provides pleasant distractions and makes the time seem to go by quicker.
-The dirt or grass trails are far less stressful on the muscles and joints of your legs, because they cushion the impact of each footfall and offer a bit of a spring affect.
-Not usually as crowded as the busy streets, so you have the chance to find peace in the quiet atmosphere.
-Change from your normal routine and added challenge. You feel like a rock star when leaping over fallen trees :-)

Cons:
- You do have to watch your step on the trails. They are not as flat, and so you have to be careful not to hit a tree root,  rock or hole in the ground. You may want to invest in shoes designed for trail running that protect your feet better on the uneven terrain.
- If it has been raining, your trail could be muddy which is no fun at all.
- The flip side of the solitude is the potential danger. For women especially, it is best to run with a partner or know your area well and go only during daylight hours. Be mindful of your surroundings. No need to be paranoid, but unfortunately attacks do happen so it's best to be cautious and aware of what's happening around you.
- In heavily forested areas it can get dark and harder to see.

In my view the pro's well outweigh the con's, and I am excited to hit the trails again today. To run my marathon I know I'll have to get back out and train on the streets again one day, but for now I'm hitting the dirt and loving it!

Chiropractic Care During Pregnancy and Childhood by, Lisa Przybysz, DC

Lisa Przybysz, DC

Family chiropractic of Fairfax: A creating wellness center

10831 Main St, Fairfax VA 22030

http://www.familychiropracticoffairfax.com/

O: (703) 273-7733

Fax: (703) 385-969310831 Main St, Fairfax VA 22030

Pregnancy:

Regular chiropractic care is an integral part of prenatal and postpartum care. Pregnancy is a time of change for you and your body.  Chiropractic care aids in the process by which your body adapts to these new and complex changes.  Your nervous system controls all functions in your body including the process by which your unborn baby develops and your body changes.  Freedom from any type of interference to your nervous system is vital for the development and support of a healthy baby and mother.

A mother’s weight gain during pregnancy averages around 30-40 lbs.  Pre-existing unnoticed imbalances in your spine and pelvis become  during these times. The added stresses lead to discomfort and difficulty while performing routine, daily activities. These postural imbalances in turn affect nerves, muscles, and the mobility of joints.  Studies show that about 50% of all pregnant women experience low back pain during their pregnancy.  Other issues that women experience, often for the first time, includes but is not limited to; headaches, sinus congestion, nausea (morning sickness), and rib pain.  Chiropractic care can enable a woman’s body to more easily adapt to these changes and in many cases ease all of these discomforts.  

     Chiropractic care is tailored to the ever changing pregnant woman.  We use techniques and adjusting tables that were specifically designed and developed for pregnancy.  Both doctors in our office are certified in the Webster technique.  The Webster Technique is a specific chiropractic adjustment that reduces interference to the nervous system, balances out pelvic muscles and ligaments which in turn removes constraint to the woman’s uterus and allows the baby to get in the best position for birth.  It is used specifically for women with a baby in a breech or transverse lie position, however it can be used throughout a women’s pregnancy to help avoid a malpositioned baby.  A 94% success ratio has been noted with this technique and breech turning.  If you have entered your 7^th month of pregnancy and your baby is breech, seeing a chiropractor may help.   It is important to realize that the position affects the baby’s spine as well.  Alterations to optimal position put stress and strain on the babies developing spine as well.

       

Another study showed women receiving chiropractic care through their first pregnancy had 24% shorter labor times than the group not receiving chiropractic care.  The alignment of your spine and pelvis play a key role in the comfort and the ease of your pregnancy and delivery, respectively.  Many times chiropractic care can help a woman avoid an unnecessary C-section due to a breech baby position. Also the need for medical intervention during labor greatly decreases in women who have had pre-natal chiropractic care.  This is a wonderful, easy, and gentle way to help your body cope with all of this change, keep you feeling good, and allow you to carry and deliver your baby with more ease and comfort.  

                             

                                                   Infancy:

     Did you know that the best time to get your spine checked by a chiropractor is when you’re an infant?  Interference to the nervous system caused by misalignments in the spine (subluxations) can start as early as the day we are born.  The birthing process, although perfectly normal and natural, can put a lot of pressure on the tiny spine and nervous system of your little bundle of joy.  Cesarean sections, vacuum and forceps delivery, and even the simple “tugging” of the baby’s head and spine by the doctor during the pushing phase can complicate this matter even further.  Starting and continuing life without nerve interference is extremely important to the health and wellness of your child.  The nervous system is needed for proper growth, development and immune function of children.  If it isn’t functioning as optimally as possible, then your child can’t function as optimally as they were meant to function.  

Almost all adult spinal problems begin in early childhood.  Aside from the birth process, what else can cause subluxations?  Falls and accidents are a big contributor.  The National Safety Council reports in a study of 536 children that 50% had fallen head first from a high place in the first year of life.  When your baby starts cruising or walking short distances from object to object, they often fall.  In fact, the average cruising toddler falls 38 times a day. If you or I fell 38 times a day, imagine the number of bruises we would have.  Although children are smaller and more flexible than your average adult, all of these falls add up and can lead to improper development of the spine.  Other contributing factors are backpack use, school desks, improper posture, car accidents and sporting accidents, just to name a few.  

    So what is the next step if we discover that your child has a subluxation?  Chiropractic care is tailored specifically to every child and changes depending on what stage of development they are in.  The amount of force used to adjust an infant and child is very minimal compared to that used on an adult.  For young infants, the amount of pressure is as light as a finger touch.  The adjustments are very slow, controlled, and gentle.  Most of the children I have worked with, including my own daughter, find adjustments to be very soothing.  Many kids see it as a game as well and find the process fun.  In many cases, infants will even peacefully sleep through their adjustments.  Most parents report that their children enjoy their chiropractic adjustments and look forward to subsequent visits. They also report that their children experience a greater level of health while under regular chiropractic care.

Chiropractors are uniquely qualified in the detection of nerve interference or subluxations.  Both doctors in our office are experienced and skilled in the gentle, specific, adjustments that infants, toddlers and children need.  Many adults suffer throughout their lifetime with problems that could have been avoided by seeking chiropractic care as children or teenagers.  Chiropractic care for you and your children offers your family a solid foundation for wellness. Throughout pregnancy, birth, and childhood all the way to adulthood the chiropractic lifestyle offers choices and benefits for your greater health and well-being.  Don’t wait until your child develops a problem, help them grow up straight and strong with the proper chiropractic care they need.

Yeast Detox by, Barbara Christensen

Everyone has yeast in the body. It’s there to help decompose and recycle our bodies when we die – happy thought, huh? Unfortunately though if it multiplies too quickly in our bodies, it begins its job prematurely. This overabundance of yeast is called Candidiasis. If you add in a poor nutritional diet or a sluggish or impaired immune system which weakens the body, you are going to have a hard time fighting off yeast. Stress and environmental pollutants can also play a role in reducing the body’s control over Candida. The yeast colonies then grow rapidly which can cause headaches, allergies, rashes, hives, eczema, anxiety, fatigue and a slower metabolism. When this happens a detox is called for. 

So what foods do you want to avoid during a Candida Detox?

1. All sugars and sugar-containing foods - including table sugar, fructose, corn syrup, honey, molasses, maple sugar and date sugar.

2. All white flour and white flour products. All yeast-containing pastries, breads, crackers, pastas, etc.

3. All cheese except ricotta, cottage and cream cheese.

4. Artificially sweetened drinks and food products.

5. Avoid alcoholic beverages.

6. Avoid all fruit juices, fresh fruits (fresh, canned, or dried like raisins) until yeast is abated. Fresh lemon or lime may be used in water, or as a substitute for vinegar in salad dressings.

7. All coffee and tea (even herbal).

8. Chlorinated tap water.

9. All processed meats such as bacon, sausage, ham, hot dogs, luncheon meats, corned beef, and pastrami.

    Old leftovers. If food has been in the fridge for more than 3 days, do not eat it. Leftovers may be frozen.

10. Obvious fungus foods: mushrooms, blue cheese, etc.

11. Peanuts and peanut products.

12. All vinegar-soaked products or vinegar dressings: pickles, pickle relish etc. Lemon juice may be substituted for vinegar in recipes.

13. Brewers yeast, B vitamins made from yeast, yeast breads, pastries, crackers and pretzels that contain yeast.

So what in the world ARE you supposed to eat then?? 

1. Meats: I recommend grass-fed or pastured products always, but you can have all uncured and healthy chicken, turkey, game birds, quail, duck goose, pheasant and Cornish hen. Grass-fed beef, buffalo, lamb and venison.

2. Eggs: Choose organic cage-free or preferably free range eggs in moderation. No more than 6 per week.

3. Fish: All fresh fish including salmon, water packed tuna, clam, shrimp, lobster and oysters. Wild caught is the best. I love wild caught Keto Salmon as well as tuna, but be sure know where your tuna came from.

4. I’m iffy on nuts because if they are salted or processed at all it hides if they’ve gone bad. So make sure you get raw nuts, seeds and unprocessed oils. Almonds, brazil nuts, cashews, filberts, pecans, and pumpkin seeds are all great choices.

5. Cold Pressed Oils: Almond, avocado, flax seed, butter, hemp, olive and coconut oil (Coconut Oil is a potent anti-fungal).

6. Whole Grains: (GMO of course) Including spelt, barley, amaranth, buckwheat, millet, gluten-free oats, brown rice, wheat, whole grain pasta or vegetable pastas. Make sure all items made with them are yeast free.

7. Cereals: Hot or cold – whole wheat, unsweetened cereals including oat bran, puffed rice, puffed wheat and buckwheat

8. Breads: Any whole grain, unsweetened bread without yeast – look in the refrigerator section of your health food store. My favorite is the Pacific Bakery Spelt Bread.

9. Crackers and Chips: Any whole grain, unsweetened cracker or chip (I recommend you stay away from white potatoes) including Koyo brand buckwheat rice cakes, Ryvita brand crackers in various flavors – read ingredients, Terra brand chips in various flavors – read ingredients.

10. Muffins and Biscuits: Any whole grain muffin, biscuit, tortilla or rice cake – must be made with baking soda or powder – not yeast. Read the packaging.

11. Legumes: All legumes if soaked well, such as lentils, peas, dried beans i.e. pinto, navy, northern, kidney etc.

12. Fresh Vegetables: All vegetables except I would leave out the white potatoes for a bit.

13. Use stevia as a natural sweetener - found in the supplement section. I like Truvia.

14. Dairy: Unsweetened plain whole – milk yogurt, skyr, plain kefir, buttermilk, cottage and ricotta cheese, goat milk, soft goat cheese and unsweetened whey products.

15. Beverages: Bottled, filtered water and sparkling water. Hot or room temperature.

The idea is to reduce the yeast but still get your nutrients in. Unfortunately you may start to feel worse before you feel better. As the candida die off because you aren’t feeding them anymore, that can irritate the system at first. And remember that the foods you are allergic to have built up in your system and they are no longer entering it. As they begin to break down and find their way out of the body you may find that you are suffering from: (usually week three-ish)

– headaches and nausea

– severe brain fog

– unexplainable dizziness

– major fatigue

– increased sugar cravings

– minor skin breakouts

– cold hands and feet

Don’t give up. You want to stick with this for at least six weeks – and supplement where needed with organic and holistic items.

Barbara Christensen is the owner of Bija Coaching, which has been offering lifestyle and business coaching expertise worldwide since 2003. Prior to that Barbara was involved with international marketing, operational management and entrepreneurship for over a decade. To learn more, see her website at: www.BijaCoaching.com. She is also a fresh food enthusiast and blogger - www.eatfreshinthecity.com 

Book Review: "The Culprit and The Cure" by, Steven Aldana

I just finished reading "The Culprit and the Cure - why lifestyle is the culprit behind America's poor health" by, Steven Aldana. It was a very interesting read. He outlines, in an easy to follow format, the negative affects of many of the lifestyle patterns of the modern age, such as sedentary living and excessive consumption of processed foods. He then goes on to offer healthier alternatives and suggestions on how to implement them. Most of what he talked about in the book was pretty basic stuff that is not new. It's widely known that eating whole grains, fruits and vegetables and exercising regularly is the best way to maximize our body's potential.  But he backed up the things we already know with lots of studies and statistics to emphasize them to the readers more forcefully, and show them clearly the affects their lifestyle choices have on disease prevention and fitness levels. He also shared some interesting new findings that I had previously not heard of. I was interested to learn that taking supplements of individual "good" things can actually sometimes be harmful. I was also interested to learn that the recommendations on exercise have changed recently from a certain number of minutes of sustained workouts in a row to more of a daily accumulative number. He uses personal anecdotes from his own life to help illustrate points and principles as well. It was a well documented and educational book that I would highly recommend.

Week One of the Thirty Day Shred!

Just finished the first week of Jillian Michael's 30 Day shred! It was great!!! I only lost one pound which was not too exciting, BUT my endurance level went up dramatically. By the end of week one I was able to complete all of the moves at high intensity and go up to heavier weights for the strength training segments. Sweat literally pours off of you when doing this workout. None of the moves are particularly hard to do, so this program is accessible to people from all age groups and fitness levels. You can gear the intensity to what works best for you. Even after the first week I can see a difference in muscle definition in my legs and arms. I am amazed. Moving up to level two on Monday! I'll let you know how it goes. Gonna watch my food intake more closely this week and hopefully lose two pounds this time. Wish me luck!

Arithmetic

Much of the mystery of losing weight is not as complicated as it seems. For instance...1 pound of weight equals 3500 calories. So if you are interested in losing a pound in a week you need to either consume 3500 fewer calories than usual that week OR burn 3500 extra calories. Or some combination of both. Either way works. BUT...when you put your energy toward building muscle that's best, because the muscle will continue to work for you, burning calories even when you are at rest. Seems the most efficient use of your time and effort.

Step one is tracking what you eat on a typical week and totaling up the calories. Keep a log and don't forget to add in the small bites of this and that...they add up. Also, don't forget to add the calories from condiments and dressings. Once you have a baseline of what is usual for you, things will be clearer in terms of how to proceed. If you are eating way too many calories, than cutting some out is your best bet. But if you skip a lot of meals and aren't eating enough, it may be better to actually ADD more calories to your diet in order to boost your metabolism and energy level for workouts.

This is really more about math than magic. 500 calories a day restricted or burned equals one pound lost. To lose two pounds, double that number.  Please remember thought hat not all calories are the same. You can eat a diet of 1100 calories a day of only hostess cupcakes and you'll probably lose weight. But your body will not be getting the nutrition it needs. Over time you'll lack energy, your hair and skin will lose their vibrance, and you'll be at risk for many diseases including diabetes. So cut calories wisely. Drop 500 a day from sugary, high fat processed foods, and keep filling up with whole grains, fruits, vegetables and lean meats. It not just about the weight on the scale after all. It's about optimal health and vitality. Your body will thank you!

Jillian Michaels 30 day Shred

Ok so I have put back on about 15 pounds that I desperately need to take off before I climb Kilimanjaro in July. So Saturday I started the Jillian Michael's 30 day shred and signed up for her free 30 days of tips and calculators online. I have always been a die hard beachbody fan and still am, but my 16 year old daughter wanted to try this one so I'm doing it with her. Will give you all a weekly report on how well it seems to be working. Second workout day today (on level one) and we are both SORE! It's definitely doing something. Not too tough while you are in the middle of the workout, but you wake up the next morning to muscles you forgot you had. :-) Feels good so far!!!

The New Super Fruit by, Barbara Christensen

Thank you to Barbara Christensen of  Eat Fresh In The City  for contributing this article. Reprinted by permission.

                                                     The New Super Fruit

 The pomegranate is native from Iran to the Himalayas in northern India and was cultivated and naturalized over the whole Mediterranean region since ancient times. It is widely cultivated throughout India and the drier parts of southeast Asia, Malaya, the East Indies and tropical Africa. The tree was introduced into California by Spanish settlers in 1769. In this country it is grown for its fruits mainly in the drier parts of California and Arizona.

POM Wonderful 100% Pomegranate Juice is a little bit sweet, a little bit tart and a whole lotta healthy. And as it turns it – this little bottle of juice could be just the change your bulging belly has been searching for. Grown for ornamentation and for the delicious edible fruit it produces, the Wonderful or Red Wonderful is the most common variety, plus smaller plantings of Early Foothill. The fruit is about the size of an apple, and has a leathery, deep red to purplish red rind. And a new study from scientists at the University of Edinburgh has linked pomegranate juice to fat belly reduction. You heard it here first. You could drink some POM and find yourself with reduced belly fat. Sweeet!

The test subject were asked to consume a bottle of 500ml of pomegranate juice everyday for a span of 4 weeks. What they found after the trial period was that the people who have consumed the pomegranate juice were found with lesser number of NEFA (Non Esterified Fatty Acid) levels in the blood. This promotes the kind of belly fat that we all know and hate. NEFA has the capability of storing higher amounts of fat around the stomach region, and that is what Dr. Oz says it the worst sign of your health.

So I recommend that we all reach for a little POM over the next four weeks and see what you can find. It may be a smaller belly, or maybe just a boosted immune system. Either way, I say it’s a yummy trial to take part in. 

What To Do About Cravings?

Overall you're doing ok on your weight loss program. Eating right and exercising on plan. But then you suddenly find yourself hit with a craving that you can't overcome, and it all goes downhill from there. Been there? Me too. So what to do when the cravings hit?

Here are a few suggestions of things I have found helpful over time:

- Identify your tempters and banish them from the house. If Twinkies are what does you in, be sure not to buy them...ever. That way they aren't readily available during a weak moment. This can be tough if other family members also like the same things that you do. Sit them down, talk to them about your goals and ask for their support. Find a way to compromise by buying some snacks that they love that don't excite you as much.

- Figure out what your most vulnerable time of day is and plan for it. Late afternoon binging? Bedtime snacking? Be sure to plan activities that keep you busy during those times, so your mind isn't on food. Boredom is often our downfall isn't it? So stay active. Structure your diet plan to accommodate for these tough times of day. Maybe eat lunch a little later so you aren't starving in the afternoon. Or save enough calories in your daily plan to allow for a small snack at bedtime. Find low calorie options like fat free hot chocolate or a popsicle to eat while the family snacks, so you don't feel deprived watching them.

- Drink some water!!! Many times our bodies mistake dehydration for hunger. Drinking water quenches our thirst and also fills your stomach so you don't feel as hungry.

- Be sure you are spreading out your daily food allotment into many small meals throughout the day, so you never get too over hungry in between. Eat enough calories that your body doesn't think it's starving. This is usually what triggers binge eating - being too stingy on calories in the first place. Kinda can backfire if you take that too far in an effort to lose weight quickly, and then end up scarfing everything in sight to compensate.

- If there is a particular goodie that you love, offer it to yourself as a reward for reaching a particular fitness goal. Or give yourself one free day a week when you are free to indulge. That way you won't feel as deprived, because you know the special treat is coming soon!

-Fill the pantry and refrigerator with healthy, easy to access snacks. In the midst of a craving you never feel like taking the time to fix something. You want FAST satisfaction. So have yogurt, carrots and almonds on hand to grab and go when feeling desperate!!


If you give in to a craving don't beat yourself up. Just adjust and start again! Plan ahead, so next time YOU will control your cravings, rather than let THEM control you!

Facebook Page

Please come "Like" my new facebook page for this blog ... Flipping The Scales  I'll be posting updates there on blog posts and articles. Hope to see you there.

-Laura

Mother Daughter "Walk N' Rock" Team

Kim and Rachel Nunn

What a great way to spend the day with your children - teaching them lessons about fitness and charity for others at the same time. Way to go Kim and Rachel:

  On May 29th in Sacramento, CA - Hope Productions Foundation will be sponsoring “Walk N’ Rock For Kids” to benefit local children’s charities. That morning there will be a fundraising walk for families and local business teams, followed by an evening concert featuring the rock band KISS, which will also be for charity.  My friend Kim Nunn will be walking with her 8 year old daughter Rachel, who is a sponsored participant in this year’s walk. Rachel will be raising money for The Keaton Raphael Memorial in Sacramento whose mission is to help the families of children who have been diagnosed with cancer. She is walking in honor of her cousin Nik (16) who was diagnosed at the age of 13 with with a cancerous brain tumor. Nik is doing well and the family is excited to be able to say he is officially in remission in 2012, but are mindful of the many families battling childhood cancers.  I’m so impressed with Rachel and her mother for their terrific example of getting out into the community and taking the time to make a difference in the lives of others. Please consider becoming one of Rachel’s sponsors and helping out with this wonderful cause by visiting her donation page by clicking on this link. Thank you for your generosity. http://bit.ly/dNRd6I

Movie Review: "Soul Surfer"

I took my older kids to see the movie "Soul Surfer" the other day. We really enjoyed it. The acting won't win any awards I don't think, but the message was amazing. It tells the true story of a young woman in Hawaii who was a champion competitive surfer. While resting on her board out in the water one day she was attacked by a shark and lost one of her arms. Many people would have pretty much given up on life in general at that point, but this girl through faith and determination, and with the love and support of her family and church group, goes on to inspire others through service and by retraining herself to compete at the highest levels in the surfing community. She didn't give up when the going got rough. When one thing didn't work she tried another, until she found a way. And in the end she fulfilled her dreams against the odds, and helped others find courage to reach for theirs as well.

We often feel discouraged and want to give up on our fitness goals. We feel like our bodies have changed with age and weight gain and just aren't capable anymore of what they once were. Watching this movie will inspire us to remember that where there is will to work hard and the grit to keep on trying...we can accomplish great things. If she can do it so can we!!! I would definitely recommend seeing this movie.

Workout With Friends

I'm going early in the morning to lead an exercise class at my church building. That's not as impressive as it sounds. I'm simply putting in a DVD and doing the workout along with the ladies. There are other women who "teach" more than I do on other weeks. One who does Jazzercize and a group that do a Hip Hop class.  Today it's my turn again though and we will be doing the P90X KenpoX workout together. Probably about ten of us gathering together to kick and punch off the pounds while the little ones run around and play in the back of the gym.

I'm telling you this to illustrate a point. That it is way more fun to workout with friends. Let's face it...exercise can be tough. When the alarm goes off first thing in the morning it is really easy to just hit the snooze button several times until it is too late to fit in the workout. Oh come on now...you know you've done that too.  Hard to embrace the burn and the sweat some days. Even though we know it is good for us, we still would rather not sometimes. The treadmill can be boring. Running outside can get cold. Working so hard while the rest of the family sleeps can bring out the martyr in the best of us.

But getting together with a group of people who share your same goals...
Having someone that is expecting you that you don't want to let down by not showing up...
Having a friend to chat with...

It all helps overcome the inertia and makes the experience far more enjoyable overall. When working out with others you can push each other a little further and support each other. Working out together can really build your friendships too, which is just as important to overall happiness in life as our physical health. So get a group together. Or even just one friend to walk with a few days a week. It's fun!

Happy Easter

Wishing you all a very Happy Easter tomorrow. Enjoy the time with your family and friends!!!  And go ahead...eat a little candy with the kids. Then run a little extra the next day! :-)

Earth Day

Today is Earth Day! Perfect day to get out for a run, walk or hike and enjoy this beautiful world we live in.

Gearing Up For The Grand Canyon

On May 13th I'm going to be hiking the Grand Canyon rim to rim. Starting at one side at about 5 am and hopefully climbing out the other side 9 to 10 hours later. I'm a little nervous about this , but excited to take on the challenge. My Step- Dad leads a group through twice a year and it's become a bit of a right of passage in the family. My 20 year old son and my 16 year old daughter have done it previously. This time my 18 year old son and my 12 year old daughter and I will be going. It will be fun to share that experience with two of my kids. But it's definitely not going to be easy. I'm down to just a few weeks now so have to start getting more serious about training for it. Here's my plan:

Mondays: P90X Kenpo

Tuesdays: Run two miles

Wednesdays: P90X Plyometrics

Thursdays: Run two miles

Fridays: P90X Kenpo

Saturdays: Run two miles

Sundays: Rest

In addition I will be climbing the main stairs in my house 50 times a day to get those climbing muscles going strong. I want to drop about 5 pounds beforehand too so I have less to carry. :-) Wish me luck!!

Review: Tracy Anderson - Perfect Design Series

A friend of mine loaned me this DVD series to try and review. So I've been doing these workouts this week. I would give them a mixed review. A 3 out of 5 maybe? I found the warm-up and arm segments to be rather chaotic and hard to follow. To be fair it may be my lack of dance skills to blame, but I had a tough time figuring out what she was doing most of the time. But the exercise segments themselves were very good. She is in great shape herself and has a pleasant soothing voice. I liked that there was minimal equipment necessary...only a chair at a few points so they could be done almost anywhere. The moves were designed to use your own body weight and resistance to help push your muscles. The series seems geared more to body sculpting than aerobics, and the key to her program appeared to be repetition with many many reps of each move. I was pretty sore the next day when I did these workouts and new muscle patterns were tested and tried. The DVD's show endorsements from Courtney Cox and Shakira who are no doubt far better dancers than I am. So I am sure that the parts I had a hard time with would get easier after a few times through watching more closely. Overall a pretty good program.


Tracy Anderson Perfect Design Series: Sequence II

Water For Weight Loss

photo by, Ryan Faulkner Photography

Water is an essential element in any weight loss program. It is generally recommended that we drink 6 to 8 glasses of water a day for optimal health. Why is it so important?

- Water has no calories and effectively fills the stomach which reduces our hunger level so we are less likely to overeat.

- Dehydration is often perceived by the brain as hunger. So often when we think we need food, what our body really needs is a drink of water. Again we avoid consuming empty or unnecessary calories by staying adequately hydrated.

- Water flushes out toxins and waste products from the body which allows our organs to function properly. When we allow those toxins to build up, the body organs have to work harder to compensate and we feel tired more frequently. This makes keeping up with our workout programs far more difficult.

- Approximately 2/3 of the body is made up of water. Every cell needs it in order to thrive. Additionally water protects and lubricates the joints which is very important with the added stresses of exercise that we are imposing when trying to lose weight. We get sick less often when drinking enough water as well as have fewer head and body aches.

-  Water helps regulate body temperature which is critical when running and sweating from workouts.

- Water also aids in digestion, which in turn boosts your metabolism so you can burn more calories even while standing still.


Signs that you are not drinking enough water?

- Urine with a strong odor and/or that is dark in color.

- Dry skin, mouth and eyes.

- Fatigue

- Thirst. Bear in mind that by the time you feel thirsty you are already dehydrated so drinking even before you feel the signs of thirst is best.

Come up with a system for yourself to remind you to drink enough fluids. A chart on the wall or computer can help. I drink a standard size water bottle and then fill it two more times during the day and I then know I've had the right amount. Juices and other drinks can substitute for some of the requirement, but they come with added calories and sugars which are not ideal. Coffee and sodas are actually counterproductive because the caffeine and sodium are dehydrating substances, so avoid them if you can. If you absolutely must consume them, be sure to drink extra water that day to compensate.

Have You Heard About Shakeology?

Have you heard about Shakeology? Even though I had been using beach body workout DVD's for quite a long time, it wasn't until I decided to become a coach for the company that I was really introduced to Shakeology. I will admit I was a bit of a skeptic. I am typically one that is not big into supplements. I believe that getting your nutrition through healthy whole food is the best way. So I had kind of ignored the ads for Shakeology. But when I decided to rep I knew I better give it a try so I had something intelligent to say if people asked me about it. So I ordered some. And I was truly amazed at the difference it made.

Shakeology is power packed with so many vitamins and minerals, probiotics...the good stuff your body needs to function properly. Check out my website to learn more and hear testimonials. Over a hundred doctors are endorsing this product as well. When I was listening to the doctors clips and recognized the face of a well respected cardiologist in my area whose kids attended school with mine, I was sold completely. These really are real doctors...not paid actors. :-)

The website does a far better job of explaining the science behind the product and WHY it works. I can just tell you that it DOES work. I didn't expect to see results, but within a few days I could already tell a difference. On the days I drank a Shakeology shake I had so much more energy. I had usually been needing a nap in the afternoons, but when I drank a shake at lunchtime I never got that sluggish feeling. My first thought was that it must be packed with caffeine or sugar to give me that energy spike, but I checked and it isn't at all. The energy is coming from adequate nutrition that my body has been craving for a long time.

And I felt FULL. This product works well if you are dieting as a meal replacement. I stayed feeling completely full for several hours after drinking just one shake. I am not sure that I agree that it tastes like a dessert exactly. But it is far better than most protein shakes I have tried out there. And if you mix it in the blender with a banana it really does taste good. The powder comes with a recipe card included on ways to have a little variety with your Shakeology. I have tried several and they were all excellent. The greenberry is not my favorite, but those who like spinach juices and other types of green drinks would probably enjoy it. When I mix some frozen strawberries in with the greenberry I think it tastes much better.

Check out my website at www.myshakeology.com/fitnessmamax9  to learn more about Shakeology and feel free to ask me any questions you may have. If you would like to try a free sample of this product  send me your name and address to  - admin@flippingthescales.com
Let me know if you'd like to try chocolate or greenberry. Thanks so much.

Mind Body Connection

There is a place in the mall where you can walk in with no appointment and have a 10, 20 or 30 minute massage. On an impulse the other day I went in and had 20 minutes of "me time". It was wonderful, but I realized just how tense my muscles were. I've been under a fair amount of stress lately and had thought I was handling it ok. My muscles told a different story however. Yikes! The massage helped a lot to work out the kinks, but it got me pondering on the connection between the mind and the body.   They are separate in some ways, but yet influence and affect each other profoundly. It's kind of a chicken and egg thing isn't it? When we feel stress, our body reacts. But when we neglect our bodies and don't have enough sleep, etc than it causes us to feel stressed. Which came first? Hard to say sometimes. The same applies to weight. It is well documented that depression and weight gain go together. But do we become depressed because we gained weight and feel bad about ourselves? Or do we stop taking care of ourselves because we are depressed and then we gain weight?

The point I'd like to make is that if our bodies and minds can affect each other negatively, then it stands to reason that they would be equally connected on positive things. So even small changes we make in one can build up the other as well. When we work on our bodies and strengthen ourselves and lose weight it has an amazing affect on our mental outlook. Not only because we have more energy to try new fun things, but also because we feel more personal power. We are proud of our accomplishments and hold our heads a little higher knowing we look better. This was one of the biggest surprises to me from my weight loss actually. I expected that it would make me feel better physically and help my health. I did not expect the almost total change in all of the other areas of my life as well, as I had more general enthusiasm for living. So for me it was body first then mind. But I wonder...if weight loss is stalled. What if we started taking more time to nurture our spirits? To start a new hobby or play more with our kids or pause each day for quite meditation. Whatever works for us personally to help ease our minds and fill up our hearts so our attitudes are full of joy and hope. I'm going to go out on a limb and suggest that doing this would help in our weight loss (unless we choose to eat double chocolate cakes to boost our moods of course).  When we are happier we have more overall energy and zest for tackling projects. It is easier to get out of bed to workout. We feel more confidence which helps us overcome the difficulties of our weight loss journey. We feel more hopeful for a positive end results which keeps us active and moving forward. So if your weight loss is stalled or moving too slowly for your liking, try working on boosting your mood and internal outlook rather than beating yourself up about your supposed failures. Focus on being HAPPY rather than just on being thin and see if it doesn't work out that you become both in the process. Good luck!

Slim In 6

People often ask me about the workouts I used to lose weight. I've used many different programs over time, but two in particular during my serious weight loss period. Early on in my journey I was led to a company called beachbody (I came to love the products so much that I eventually became one of their sales representatives or "coaches" myself) I had put it out on facebook that I was looking for a program for a person who was starting from a fairly low fitness level that was easy on the abs since I had a severe umbilical hernia at the time. A guy named Eric that I had known in high school was coaching for beachbody and told me about the Slim In 6 Program. So that is where I began. The focus of the workouts is on burning fat rather than bulking up muscle although you do build muscle as well. But they are mostly aerobic in nature and meant to help you lose steadily over a six week period. The beauty of this program for beginners is that it takes a measured approach and works you up gradually. It begins with a "Start it Up" workout. Once you have mastered that after a week or two it intensifies into the "Ramp It Up" workout and then the "Keep It Up" after that. So you can go at your own pace and get more intense as you are ready. In a related series Debbie Siebers has some express programs for those short on time. These are all about 30 minutes long for days when you are in a hurry but still want to squeeze in a workout.

Pros:

-It can be tailored to your current fitness level.
-Debbie is pleasant to watch and very encouraging.
-Reasonable cost compared to other programs out there.

Con:

-It can get a little monotonous to do the same workout daily once you reach the "keep it up" level. So you'll want to have other programs to alternate with this one for variety.

I would highly recommend this program to anyone starting out. Or anyone looking for a fun workout to add to their collection. I don't want to imply that it's easy. You'll definitely work hard. It's just more accessible for beginners than some workouts available out there because of the easier versions that you begin with. But I go back to "Keep It Up" occasionally and still find it challenging.

If you are interested in ordering this program or learning more about it you can check out my website at

www.beachbodycoach.com/fitnessmamax9   or click on the logo above.

What Do Things Weigh?

I used to carry about 9 of these around with
 me every day. Yikes!!!

Just to put your weight loss into perspective for you, here are some weights to compare to:

Sack of potatoes...5 lbs.

Gallon of milk...about 8 lbs.

The average three year old child....31 lbs.

A medium sized watermelon...3 lbs.

Adult Golden Retriever...70 lbs.

Three apples...1 lb.


SOOOO....that means if you have 50 pounds to lose that is the same as carrying around ten sacks of potatoes worth of weight each day. Can you imagine how hard that is on your organs and joints? This is way more than a cosmetic issue. When the weight comes off you will find daily tasks are so much easier when you aren't having to haul so many extra pounds along with you.

Accountability

Accountability is one of the primary keys to successful weight loss. We can have all the best intentions in the world but old habits, fatigue, temptations and other factors can undermine our resolve if we haven't set up a system of reporting our progress. You CAN report to yourself through charts and online programs and such. I highly recommend that actually. But it's very helpful to have an outside source as well for the following reasons:

-Too easy to cheat when it is only you that will know.

- If it is someone who has been through a similar experience themselves they can offer tips and insights and compassion to you on your journey.

-If it is someone who is currently on the same path as you, you can be supportive of one another and be workout buddies too. More fun always to exercise with a friend to talk to.

-You are far more likely to do what you committed to do if you know there is someone waiting to hear from you that you did it. That little sense of outside pressure can help you overcome inertia and the pat on the back they give you when you report in is an added reward that helps keep you motivated.

Accountability can be as simple as just having a friend to call once a week to tell about your successes or frustrations. Someone you meet with on Monday, Wednesday and Friday to go walking with perhaps. I have one friend who started a page on facebook to chronicle her weight loss journey and get support from her friends. Weight watchers and other such programs are built around the principle of accountability and reporting so they can be a good resource. A personal trainer or life coach might also be useful. Online chat rooms are out there where you can find like-minded people. (There are a few forums like this on my beachbody site that are pretty active  www.beachbodycoach.com/fitnessmamax9) Or running clubs where you set goals together. Be creative and think about the type of support that would be most helpful to you personally. Then enlist your friends or professionals to help. Family members are often not the best source for this as I will talk about in a later post. Try to seek out people who know a little bit about the topic or have lost a lot of weight or are actively trying to themselves. Just be sure that at least weekly you have a place to report your progress to.

In the spirit of this I need to confess that I had some medication that interfered with my synthroid and I piled on twenty pounds again in a hurry (just a couple of months) before figuring out what was wrong and correcting the dosage situation. I'm am deeply frustrated by this since the doctors should have known better than to give me something that nullified the synthroid, but I'm not gonna sit and whine out my excuses. Won't do any good. Just practicing what I preach and putting it out here on the blog to set up some accountability for ME. No matter why the pounds came back on I am going to get them back off by going back to basics right along with you. This is a lifetime process.

Lessons learned in Italy

I am happy to report that my plan worked...I lost two pounds this week eating pasta and gelato. Why? Because we walked for miles every day sightseeing. Calories burned exceeded calories taken in. Makes me want to find more excuses to walk when I get home.

I noticed about halfway into the trip that there were very few overweight people in Rome. This surprised me considering the stereotypical image I had in my mind before coming here, so I asked my friend about it. She told me that there are many reasons for this. First, as noted above, they walk a lot. Driving is a bit of a nightmare here in the city so most people opt to walk. They also shop frequently, buying fresh fruits and vegetables that are almost always in season and organically grown. That is the norm here. Contrary to what I figured after growing up eating the Americanized versions of Italian food...they use cheese and sauces rather sparingly. Draw flavor from their foods with high quality healthy oils and herbs instead. Fast food really barely exists. I only saw two McDonalds and one Burger King in all of Rome. There may be more but I did not see them. No drive-throughs either. People cook fresh most days. Processed foods are enormously expensive and not often purchased.  Healthy eating comes naturally and of necessity in this environment. And they tend to eat rather slowly and savor their food and conversation. Virtually the whole city closes down from noon to four o'clock for "lunch hour." Pretty much everything is closed except the restaurants during this time, unless you are in a high tourist traffic area, so the locals can take their time and eat unrushed. Lunch is often the biggest meal of the day which has been proven to be better for your system generally. Also when you eat more slowly you tend to eat less food, because you give your body the chance to register the sensation of fullness.  All good tips that I hope to incorporate more into my life when I return to the states tomorrow. It's been a wonderful trip. Good food. Amazing history and friendly people. Wonderful all the way around. Thank you to my friend Bonnie and her family for hosting me while I was here.

Menu Planning by, Lizbeth Opiola

Thank you to Lizbeth for contributing this post:

MENU PLANNING

For me step one in changing your eating plan is establishing a weekly meal plan.  It should be very specific. 

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Breakfast
Am snack
Lunch
Pm snack
Dinner

On this chart, you should write all that you want to eat at each meal.  Be very specific.  For example, here is my Monday Meal plan:

Breakfast:  oatmeal with blueberries, 1 8-oz glass of OJ, yogurt

Am Snack:  Shake with peaches, pineapple, raspberries, banana, spinach, plain yogurt, cranberry juice, ice

Lunch:  leftovers from Sunday Dinner—vegetable stir fry, grilled chicken and roasted potatoes

Afternoon snack:  apple with peanut butter

Dinner:  Salmon in an oj & brown sugar glaze, rice (orange flavored), sugar snap peas, squash (depending on season depends on what squash I would make).

This allows me to do a few different things.  Making a weekly chart makes preparing meals a lot easier.  You know what to serve day to day.  You can go shopping once or twice a week (depending on your shopping habits) and know exactly what you need.  I always make my weekly menu plans prior to shopping.  Then I create my list from this meal plan.  This allows me to know exactly what I buy for each day.  Also I always make sure I eat prior to going to the store.  (A hungry stomach is a negative on my shopping list and wallet).  I may also look at the weekly sales prior to establishing my list/menu.  This allows me to use what is on sale that week ($$$ saved).  

Another shortcut, sometimes, I also make meals ahead of time.  If I know my week is crazy busy, then I know what to make in advance or make easier on those busy days.  Cutting, chopping beforehand (like on Sunday) can save a lot of time throughout the week.  Also plan easier meals on days that you are busy.  Leftovers can be a meal plan for a day.  I prefer to have my leftovers for lunch, but it can be a full meal.  The more detailed your menu, the easier it is to make your shopping list and the easier it is to make meals throughout the week.
  




Lizbeth Opiola I love to talk, discuss, research and actively seek healthy eating and nutrition.  By no means am I an expert, but I hope to be one day.  I have been active my entire life, worked in the fitness industry for many years and was constantly asked about health, weight loss and nutrition.  I first became interested as an athlete, but continued my love (it is one topic I can talk hours and hours on, sports being the other).  I read a lot of books on the topic, enrolled in a Nutrition Certificate Program at University of Utah and try to practice what I preach.  The information I provide is from my years of studying the topic and trying to get others interested in what they eat.  I believe it is a lot easier than what you think it is.  A healthy diet is attainable by all. You just have to start somewhere.