Commit to be FIT

Jenny's 100 Calorie Peanut Butter Brownie

2009-10-23T13:07:00.000-07:00

I know it has been forever since i have posted. As many of you know my downfall is SWEETS! Oh how I LOVE them. I found a great 75% organic brownie at Hannaford Grocery Store and it has 7 grams of fiber, 4 grams of protein, no trans fat and no hydrogenated oils and it TASTES GOOD! It does have 11 grams of sugar. I mean for 100calories and all that fiber and protein in a desset - yum!

Here is a photo of the wrapper. I haven't seen them anywhere else yet.

Enjoy!

Aspartame - What you don't know WILL HURT YOU

2009-07-09T10:34:00.000-07:00

Oh my gosh! Now I really need to quit! I am going to commit to not having any diet sodas for 60 days and see how i feel. Wait till you read this - amazing! I found this article at:

http://www.mercola.com/article/aspartame/dangers.htm

Aspartame is, by far, the most dangerous substance on the market that is added to foods.

Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug.

Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). In 1985, Monsanto purchased G.D. Searle and made Searle Pharmaceuticals and The NutraSweet Company separate subsidiaries.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death.(1) A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: (2) Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.

Aspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol. The book "Prescription for Nutritional Healing," by James and Phyllis Balch, lists aspartame under the category of "chemical poison." As you shall see, that is exactly what it is.

How Aspartate (and Glutamate) Cause Damage

Aspartate and glutamate act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate and glutamate is why they are referred to as "excitotoxins." They "excite" or stimulate the neural cells to death.

Aspartic acid is an amino acid. Taken in its free form (unbound to proteins) it significantly raises the blood plasma level of aspartate and glutamate. The excess aspartate and glutamate in the blood plasma shortly after ingesting aspartame or products with free glutamic acid (glutamate precursor) leads to a high level of those neurotransmitters in certain areas of the brain.

The blood brain barrier (BBB), which normally protects the brain from excess glutamate and aspartate as well as toxins, 1) is not fully developed during childhood, 2) does not fully protect all areas of the brain, 3) is damaged by numerous chronic and acute conditions, and 4) allows seepage of excess glutamate and aspartate into the brain even when intact.

The excess glutamate and aspartate slowly begin to destroy neurons. The large majority (75 percent or more) of neural cells in a particular area of the brain are killed before any clinical symptoms of a chronic illness are noticed. A few of the many chronic illnesses that have been shown to be contributed to by long-term exposure to excitatory amino acid damage include:

Multiple sclerosis (MS)
ALS
Memory loss
Hormonal problems
Hearing loss
Epilepsy
Alzheimer's disease
Parkinson's disease
Hypoglycemia
AIDS
Dementia
Brain lesions
Neuroendocrine disorders

The risk to infants, children, pregnant women, the elderly and persons with certain chronic health problems from excitotoxins are great. Even the Federation of American Societies for Experimental Biology (FASEB), which usually understates problems and mimics the FDA party-line, recently stated in a review that:

Aspartic acid from aspartame has the same deleterious effects on the body as glutamic acid.

The exact mechanism of acute reactions to excess free glutamate and aspartate is currently being debated. As reported to the FDA, those reactions include:

Headaches/migraines
Nausea
Abdominal pains
Fatigue (blocks sufficient glucose entry into brain)
Sleep problems
Vision problems
Anxiety attacks
Depression
Asthma/chest tightness.

One common complaint of persons suffering from the effect of aspartame is memory loss. Ironically, in 1987, G.D. Searle, the manufacturer of aspartame, undertook a search for a drug to combat memory loss caused by excitatory amino acid damage. Blaylock is one of many scientists and physicians who are concerned about excitatory amino acid damage caused by ingestion of aspartame and MSG.

A few of the many experts who have spoken out against the damage being caused by aspartate and glutamate include Adrienne Samuels, Ph.D., an experimental psychologist specializing in research design. Another is Olney, a professor in the department of psychiatry, School of Medicine, Washington University, a neuroscientist and researcher, and one of the world's foremost authorities on excitotoxins. (He informed Searle in 1971 that aspartic acid caused holes in the brains of mice.)

One account of a case of extremely high phenylalanine levels caused by aspartame was recently published the "Wednesday Journal" in an article titled "An Aspartame Nightmare." John Cook began drinking six to eight diet drinks every day. His symptoms started out as memory loss and frequent headaches. He began to crave more aspartame-sweetened drinks. His condition deteriorated so much that he experienced wide mood swings and violent rages. Even though he did not suffer from PKU, a blood test revealed a phenylalanine level of 80 mg/dl. He also showed abnormal brain function and brain damage. After he kicked his aspartame habit, his symptoms improved dramatically.(8)

As Blaylock points out in his book, early studies measuring phenylalanine buildup in the brain were flawed. Investigators who measured specific brain regions and not the average throughout the brain notice significant rises in phenylalanine levels. Specifically the hypothalamus, medulla oblongata, and corpus striatum areas of the brain had the largest increases in phenylalanine. Blaylock goes on to point out that excessive buildup of phenylalanine in the brain can cause schizophrenia or make one more susceptible to seizures.

Therefore, long-term, excessive use of aspartame may provid a boost to sales of seratonin reuptake inhibitors such as Prozac and drugs to control schizophrenia and seizures.

Methanol (aka wood alcohol/poison) (10 percent of aspartame)

Methanol/wood alcohol is a deadly poison. Some people may remember methanol as the poison that has caused some "skid row" alcoholics to end up blind or dead. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.

The absorption of methanol into the body is sped up considerably when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 Fahrenheit (30 Centigrade). This would occur when aspartame-containing product is improperly stored or when it is heated (e.g., as part of a "food" product such as Jello).

Methanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin. An EPA assessment of methanol states that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolites are toxic." They recommend a limit of consumption of 7.8 mg/day. A one-liter (approx. 1 quart) aspartame-sweetened beverage contains about 56 mg of methanol. Heavy users of aspartame-containing products consume as much as 250 mg of methanol daily or 32 times the EPA limit.

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness and shooting pains in the extremities, behavioral disturbances, and neuritis. The most well known problems from methanol poisoning are vision problems including misty vision, progressive contraction of visual fields, blurring of vision, obscuration of vision, retinal damage, and blindness. Formaldehyde is a known carcinogen, causes retinal damage, interferes with DNA replication and causes birth defects.(10)

He was so concerned about the unresolved safety issues that he filed suit with the FDA requesting a hearing to address these issues. He asked the FDA to "slow down on this soft drink issue long enough to answer some of the important questions. It's not fair that you are leaving the full burden of proof on the few of us who are concerned and have such limited resources. You must remember that you are the American public's last defense. Once you allow usage (of aspartame) there is literally nothing I or my colleagues can do to reverse the course. Aspartame will then join saccharin, the sulfiting agents, and God knows how many other questionable compounds enjoined to insult the human constitution with governmental approval."(10) Shortly thereafter, the Commissioner of the FDA, Arthur Hull Hayes, Jr., approved the use of aspartame in carbonated beverages, he then left for a position with G.D. Searle's public relations firm.

It has been pointed out that some fruit juices and alcoholic beverages contain small amounts of methanol. It is important to remember, however, that methanol never appears alone. In every case, ethanol is present, usually in much higher amounts. Ethanol is an antidote for methanol toxicity in humans.

The troops of Desert Storm were "treated" to large amounts of aspartame-sweetened beverages, which had been heated to over 86 degrees F in the Saudi Arabian sun. Many of them returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde. The free methanol in the beverages may have been a contributing factor in these illnesses. Other breakdown products of aspartame such as DKP (discussed below) may also have been a factor.

In a 1993 act that can only be described as "unconscionable," the FDA approved aspartame as an ingredient in numerous food items that would always be heated to above 86 degree F (30 degree C).

Here is another article I found interesting.

"Just For The Taste of It"
What is Aspertame and it's history?
Aspertame is a component in common artificial sweetners that was accidentally discovered by James Schlatter in 1965 while he in the process of recrystalling aspartame from ethanol spilled some of the mixture onto the outside of a flask which transferred to his fingers. He later licked his fingers discovering the very strong sweet taste and determining this was more than likely the effect from the Aspartame. Believing that the dipetide aspartame was not likely toxic, he consumed a bit and discovered it indeed was the sweet taste he previously tasted.

"Don't Worry There's No Sugar"
Methanol/wood alchohol is a deadly poison and makes up 10% of the component in Aspertame. Methanol is gradually released in the small intestine when the methyl group of aspartame encounter the enzyme chymotrypsin.
The absorption of methanol into the body is sped up a great deal when free methanol is ingested. Free methanol is created from aspartame when it is heated to above 86 degrees Fahrenheit. This happens when aspartame-containing products is improperly stored orwhen heated (for instance as part of food a food product such as Jello.

It then breaks down into Formic Acid (found in Fire Ants) and Formaldehyde (commonly used to embalm corpses) in the body. Formaldehyde is a deadly neurotoxin. The EPA has assessed that methanol "is considered a cumulative poison due to the low rate of excretion once it is absorbed. In the body, methanol is oxidized to formaldehyde and formic acid; both of these metabolities are toxic."

This chemical sweetner can be found in many sugar-less substituted products that most of us consume on a daily basis, for instance nutra-sweet, diet coke, Jello products, splenda, lemonade beverages, chewing gums, popsicles, candy and over 5,000 other products.

"Just what the doctor ordered"
Most alarming is that aspertame alone finds a home in many non-food substances that we take into or on our bodies.

Dimetapp
Equate Chewable vitamin animal shaped tablets (with Iron)
Health Balance Childrens Chewable Multivitamin
Zoo Chews Animal-Shaped Chewable Multivitamin
Sugar Free Metamucil
Mylanta Natural Fiber Supplement, Sugar Free
Centrum, Jr Vitamins
Childrens Tylenol acetominophen Grape flavored Chewable Tablets
Junior Strength Tylenol acetaminophen (fruit flavored Chewable tablets; Grape flavored)
Pediacare Cold-Allergy Tablets for ages 6-12
Pediacare Childrens Cold Relief Tablets
Tylenol Cold and Flu (Hot Medication)
Tylenol Cold and Flu No Drowsiness Formula (Hot Medication)
Childrens chewable Co-Tylenol

Aspartame is banned in all childrens products in the European Common Market Why not here in the United STates? Are our children NOT worth being protected over pharmaceutical profits?

For gawds sake Even India has banned coke and pepsi!

The sad truth, ladies, is that once again the FDA, our government officials and of course the behemoth pharmaceutical companies have let us down. Their interest lie in lining the their own pockets and keeping their strangehold on power.

While the masses are purchasing these poisonous products they are taking trips to bermuda and keeping THEIR families safe. Now it's time for us to look out for OUR families and speak with our pocketbooks.

Now that you know some of the FACTS, here's what you can do to protect yourself and your family:

1. Take the 60-day No Aspartame Test (and see for yourself if there is a difference in your health)
2. Tell your doctor and all of your friends!
3. Return ALL Asparcidal food to the store. Tell them you have no wish to be poisoned.Anything with Monsanto's NutraSweet, Equal, Spoonful, Benevia, NatraTaste or the word Aspartame on the package.

Life Tastes Good. I don't think it's "Life" their selling.

And Yet another Article (http://www.mercola.com/article/aspartame/hidden_dangers.htm)

Aspartame's Hidden Dangers

If a product is approved by the Food and Drug Administration (FDA) and composed of natural ingredients, would you assume it is safe to consume?

If the same product is an artificial sweetener, would you assume it helps control your weight?

Millions of people use aspartame, the artificial sweetener known as NutraSweet™, with these assumptions in mind.

Aspartame can be found in thousands of products such as:

instant breakfasts
breath mints
cereals
sugar-free chewing gum
cocoa mixes
coffee beverages
frozen desserts
gelatin desserts
juice beverages
laxatives
multivitamins
milk drinks
pharmaceuticals and supplements, including over-the-counter medicines
shake mixes
soft drinks
tabletop sweeteners
tea beverages
instant teas and coffees
topping mixes
wine coolers
yogurt

However, aspartame's tainted history of approval and potentially toxic ingredients cast serious doubt on the safety of this sugar substitute. Furthermore, aspartame may actually increase your appetite (Farber 52).

While the FDA approval may signal the green light for safe consumption, 85 percent of all complaints registered with the FDA are for adverse reactions to aspartame, including five reported deaths. A closer look at the unscientific studies, suspicious approval methods, and its harmful ingredients, reveal the hidden dangers of this artificial sweetener. In reality, aspartame poses a public health threat

Finding Inspiration In Your Biggest Temptations

2009-06-08T11:42:00.000-07:00

Happy Monday!

I found this article on sparkpeople.com and wanted to share. Enjoy.

"How do I stop these cravings without giving in?" Does that sound like you? Not all temptations are bad, just as not all motivations are good. The secret to maintaining a healthy lifestyle in the long-term is finding a healthy balance without depriving yourself. How?

Finding Inspiration In Your Biggest Temptations
Change the Way You Look at Obstacles on Your Journey
-- By Stepfanie Romine, Staff Writer

Getting motivated and staying motivated can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top.

Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm. Inspiration: Taking care of your body. Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference. To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru. Inspiration: Making smart choices. Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control. Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations. Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long. Inspiration: Getting to the root of a problem. Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but. Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all. What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes. To get a handle on emotional eating, you first need to understand it. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch. Inspiration: Taking time for you. You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on. Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to. Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner.

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout. Inspiration: Changing up your workout. You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom. Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day? Now that you've made fitness a part of your life, try shaking up your routine from time to time. Instead of walking laps around the park in your neighborhood, try taking a new route. Instead of doing the same-old pushups and crunches. If you belong to a gym, trade the Stairmaster for the elliptical or the treadmill for the stationary bike. Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up. When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey.

ATTITUDE

2009-06-04T12:17:00.000-07:00

I read this on a fellow scrapbookers blog (Heather Meltzer) and i loved it! I wanted to share it with you. Sooooo true!

The longer I live, the more I realize the impact of attitude on my life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.

- Charles Swindell

Four Feet? Two Feet? No Feet?

2009-05-28T07:08:00.000-07:00

This article was sent from Adrienne Norris who sends out info to hockey players and other athletes that participate in Mike Boyle's training camps. Her info is very informative. I thought i would share her take on Meat and Protein. Very interesting.

________________________________________________

What in the world does this title mean? The question really is, what meat is best to eat? This idea was given to me by one of my clients: the less feet your protein has, the better it is for you to consume. At first when I heard this it sounded right. Fish have no feet and are high in the best fats for you (omega-3's). Poultry has two feet, has few if any omega-3's, and has a higher amount saturated fats (bad fats) than fish. Meats such as beef and pork with 4 feet have more saturated fats than fish and poultry; some forms of beef have even been associated with cancer. Check out this TIME Magazine article (see below for article) for more details. In most cases, I would recommend going by this guideline: the less feet the better. But unfortunately, just as in life, the answer is not that simple. I would like to breakdown the good, the bad, and the ugly of the meat we choose to eat. In this Tip of the Week, I will run through the important information that should affect your daily dietary decisions. Stay tuned for next week's tip, which will give you some new and surprising insights on the food you are choosing, and some tools to make better decisions.

The Ugly
What is the worst meat for you to be eating? The absolute worst meat for anyone is processed deli meat of any kind. And yes, this does include going to the deli counter to get fresh sliced meat. If it is wrapped in plastic it has been processed. Processed meat contains a large amount of preservatives, salt, and other "natural" ingredients that are less than ideal nutrient sources. In addition, any type of altered meat, such as sausage and hot dogs, no matter what the packaging says, should still be avoided. Also, beef that is corn-fed lands on the list of ugly; if you took just a few minutes to read the TIME article above, you will understand why. If you choose to eat beef, you should only be having one to two servings of 6-8oz a week; but basically try to keep red meat intake to a minimum.

Why are these meats considered ugly? The problem with processed and preserved meats is that they increase oxidation in the body. Think of oxidation as rust inside your body. When you eat these foods you cause build up of rust in all of your body's cells. Eventually, rust will eat away whatever it touches and destroy the structure. On top of that, the additives used to preserve meat increase the bad (LDL) cholesterol in the body, decrease the good (HDL) cholesterol, cause inflammation of the arteries, and increase blood pressure. All of these factors require your heart to work harder to perform its daily functions. The bottom line is that these processed meats cause damage within the body and should be avoided at all costs.

What to do?
So as previously stated, an easy way to choose nutrient-dense food is to avoid processed meats. Next, as described in the TIME article, you can cut your chances of cancer significantly by cutting the amount of beef you eat each week. Even if you start with one to two ounces less than last week, you can start to improve your health. The best thing to do is to increase your intake of fruits and vegetables. These are loaded with natural antioxidants that can help reverse or slow the affects of processed meats. In addition, add fish to your weekly meal menu. Fish contain omega-3 fats, which help reduce inflammation of the arteries, increase HDL and decrease LDL cholesterol, and boost fat metabolism (helping to burn fat). Ultimately, the more fish you eat the better health you will have. When I am asked what supplements people should take, I keep it simple. If you are not eating enough fish, ideally two to three times per week, or are not eating enough fruits and veggies you should supplement with fish oil pills or a Greens Plus supplement. For the fish oil, you should be looking to get between 4-6 grams of EPA and DHA fish oil each day, this is the equivalent of 4-6 Flameout fish oil pills. The Greens Plus powder is excellent and mixes easily into a 12oz bottle of water. Other supplements can be overkill unless you have very specific goals.

Remember that it only takes small steps to change your ways. Start by decreasing your intake of deli meats, beef, or both, once a week. Add in fish or a fish oil supplement if you are not getting enough; some is better than none. And, as always, eat more fruits and veggies. As these habits become more ingrained you can continually make better choices.

TIME MAGAZINE ARTICLE

The Growing Case Against Red Meat

In more news that has steak lovers feeling deflated, a study published in this week's issue of the Archives of Internal Medicine finds that people who indulge in high amounts of red meat and processed meats, including steak, bacon, sausage and cold cuts, have an increased risk of death from cancer and heart disease. The findings add power to the growing push — by health officials, environmentalists and even some chefs — to cool America's love affair with meat.

The analysis of more than half a million Americans between the ages of 50 and 71 found that men in the highest quintile of red-meat consumption — those who ate about 5 oz. of red meat a day, roughly the equivalent of a small steak, according to lead author Rashmi Sinha — had a 31% higher risk of death over a 10-year period than men in the lowest-consumption quintile, who ate less than 1 oz. of red meat per day, or approximately three slices of corned beef. Men in the top fifth also had a 22% higher risk of dying of cancer and a 27% higher risk of dying of heart disease. In women, the figures were starker: women in the highest quintile of consumption had a 36% increase in death over a 10-year period compared with women who ate little red meat; eating lots of meat was associated with a 20% higher risk of dying of cancer and a 50% higher risk of dying of heart disease. (Read "A History of Beef, Times Two.")
The data for one of the largest analyses of meat consumption and mortality to date were first gathered for the National Institutes of Health and AARP Diet and Health Study in 1995. Researchers then tracked deaths for 10 years, until 2005, using the Social Security Administration Death Master File and the National Death Index, controlling for factors such as age, race, education, body-mass index and alcohol intake.

"Basically, the consumption of red and processed meat was associated with modest increases in mortality," says Sinha, a senior investigator at the National Cancer Institute's Division of Cancer Epidemiology and Genetics, who is careful to emphasize that the institute is a research organization and does not make health recommendations. She suggests, however, that the fat content of and heavy iron concentration in red and processed meats, along with high-temperature cooking methods that can lead to the development of carcinogens, may increase the risk for disease and death. In contrast, the study found that higher white-meat consumption was associated with a lower risk of death. (Read "Meat: Making Global Warming Worse.")

Dr. Barry Popkin, a nutrition epidemiologist and economist who directs the interdisciplinary obesity program at the University of North Carolina, would use a term other than Sinha's "modest." "You're talking about a lot of deaths that would be prevented by cutting your processed meat or cutting your red meat," he says. He suggests framing the issue in real terms. A McDonald's Big Mac contains 7.5 oz. of red meat, Popkin points out. So if your diet consists of a Big Mac every other day — roughly equivalent to the highest quintile of meat consumption in the study; in other words, the typical American diet — you could cut back to one Big Mac a week and see dramatic health benefits.

The impact would be dramatic for the planet as well, Popkin writes in an editorial that accompanies the study. Popkin, whose recently published book The World Is Fat examines the global trends driving the obesity epidemic, joins a growing cohort of researchers, environmentalists and foodies clamoring for an overhaul of the American diet. Currently, the average American consumes more than 200 lb. of meat a year, a habit that comes at considerable environmental cost, Popkin says. He cites a recent United Nations Food and Agriculture Organization finding that livestock account for 18% of global greenhouse-gas emissions — more than transportation — and underscores the fact that the livestock industry uses up to five times the water necessary to cultivate crops. (See the top 10 food trends of 2008.)

What's more, the developing world seems to be falling in step, Popkin says. In India, meat and dairy intake more than doubled between 2000 and 2005. In 2006, the average diet of 67% of the Chinese population comprised at least 10% meat and dairy products, up from about 39% of the population in 1989. "We truly did this to the globe — changed the way the world eats," says Popkin.
But our diet can be changed back, says Mark Bittman, a cookbook author, New York Times contributor and deity in the world of foodies. He started by cutting back on meat and dairy and says he now consumes roughly one-third the animal products he used to, adhering to what's become known as the Vegan Before Six (or VB6) diet: vegan foods for the first two meals of the day, then anything you want for dinner.

In his new book Food Matters: A Guide to Conscious Eating, Bittman makes the case for limiting meat, eggs and dairy; increasing fruits and vegetables in our diet; and making small steps to eat healthier, rather than obsessing over terms like sustainable and organic. He advocates an incremental approach to tapering the whopping 600 lb. of animal products the average American eats each year. "I'm not looking to encourage people to do something that they're going to do for two weeks and then say, 'To hell with that!' and go back to eating their regular diet," Bittman says. That would be like trying to jump immediately to an all-bicycle transportation model. "Let's move toward eating less meat," he says, "and then in five years we can re-evaluate."

EGGS

2009-05-27T11:53:00.000-07:00

If you are like me I get tired of hardboiled eggs and scrambled eggs - i found these new suggestions great suggestions - enjoy!

Egg whites are a fit female's easy protein source - two can be cooked in the microwave in two minutes. By themselves, though, they can be pretty plain and flavorless. Use these tips to liven up these protein powerhouses. Each suggestion uses two egg whites.

Mix the whites into oatmeal or Cream of Wheat. Add

cinnamon and Splenda for more flavor.

Place eggs in a small

corn tortilla top with 1 ounce low-fat shredded cheese and 1⁄3 cup of your favorite salsa.

Mix the whites with 1⁄2 cup fat-free cottage cheese and 1⁄2 cup

blueberries.

Before cooking, mix egg whites with 1 Tbsp. blue cheese and 1⁄3 cup chopped spinach leaves. Microwave two minutes.

Place whites into a whole-wheat pita pocket with 1 ounce shredded low-fat Monterey jack cheese and 1⁄3 cup cooked vegetarian refried beans. Add shredded chicken for more protein.

Hollow out a toasted onion or bialy bagel, then replace filling with cooked egg whites.

Create healthy Sloppy Joes for four. Sauté 1 cup chopped onions over medium heat until transparent. Add 1 pound extra-lean

ground turkey or beef; cook about five minutes. Add egg whites and cook until hard, about three minutes. Serve over spinach or atop a whole-wheat English muffin.

Sauté 1 cup stir-fry vegetables in 1⁄2 Tbsp. oil over medium-high heat until vegetables are tender, about two minutes. Add cooked egg whites and cook one minute. Remove from heat onto serving plate and drizzle 1⁄2 Tbsp. low- sodium teriyaki sauce over egg and vegetable mixture.

2009-05-27T11:51:00.000-07:00

Found this on HER Magazine website. I have to try this - yum!

It's the quick and easy boredom-busting veggie. With only 14 calories per 3.5 ounces, summer squash's entirely edible flesh, skin and seeds offer ease and an impressive array of presentation choices, plus bountiful potassium, carotenes and vitamin C. Go ahead - choose a shiny, firm-skinned zucchini, pattypan, crookneck or marrow squash to boost dinner today with the recipe at right.

Easy Grilled Summer Squash (Serves 4)
3 Tbsp. olive oil 3 Tbsp. balsamic vinegar2 medium zucchini, cut in thirds lengthwise (about 1⁄2-inch-thick slices)2 medium crookneck squash, cut in thirds lengthwise (about 1⁄2-inch-thick slices)1. Whisk oil into vinegar. 2. Brush squash slices with vinaigrette about half an hour before grilling. 3. Heat grill to medium-high.4. Brush remaining marinade on slices and then grill until tender, about four minutes per side.

NUTRITION FACTS (per serving):
134 calories, 2 g protein, 9 g carbs, 11 g fat, 3 g fiber, 5 g sugar, 8 mg sodium

My Inspiration

2009-05-15T10:31:00.000-07:00

She wrote the book on Eating Clean and didn't start eating clean and working out until she was 41. She will be 50 this month and I just think she rocks! What an inspiration she is for millions of women like me.

I can't thank her enough.

What is Eating Clean?

2009-05-15T10:13:00.000-07:00

I just can't say enough about how much sense eating clean makes. I wish i could following this 100%. I just can't talk enough about it because it makes so much sense

Eating Clean is treating your body right.

It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.
Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.

Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.

Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life.

Eating Clean guarantees results!

2009-05-12T09:23:00.000-07:00

Another favorite from the show "Cook Yourself Thin" on Lifetime. This makes my mouth water!

Stuffed French Toast Sundaes

Serves 2 (2 cups per person)

Calories per serving: 353

1 whole egg

1 egg white

2 tablespoons skim milk

1/2 teaspoon ground cinnamon

1 teaspoon honey

4 slices whole-wheat bread, crusts removed

1/2 cup part-skim ricotta cheese

1/2 cup raspberries1/2 cup blackberries

2 tablespoons pure maple syrup

1. Preheat the oven to 375 degrees.

2. In a bowl, whisk together the egg, egg white, milk, cinnamon and honey. Spray a nonstick muffin pan with calorie-free vegetable spray. Carefully dip each slice of the bread into the egg/milk mixture and press it into the muffin pan. Bake at 375 degrees for 12 minutes, until crisp.

3. Meanwhile, in a small bowl, mix together the ricotta cheese until smooth. Spoon equal amounts of the ricotta mixture into each of the bread cups and top with berries. Drizzle the maple syrup on top.

Cook Yourself Thin

2009-05-12T09:18:00.000-07:00

I started watching "Cook Yourself Thin" on Lifetime and really enjoyed it. Here is one of my favorite receipes from the show. I can't wait to try them out.

Portobello Mushroom Tuna Melt

Serves 2

Calories per serving: 539

4 Portobello mushrooms, stemmed, gills removed

2 tablespoons olive oil

1 5-ounce can albacore tuna packed in water, drained

1 celery stalk, finely chopped

1/2 cup finely chopped fresh flat-leaf parsley

2 tablespoons fresh lemon juice

Salt and pepper

4 thin slices Swiss cheese

4 slices

1/2 cup mixed baby greens

1. Preheat the broiler. Brush the mushrooms with 1 tablespoon oil. Transfer to a rimmed baking sheet and broil, turning once until softened and cooked through, about 10 minutes.

2. While the mushrooms are cooking, in a bowl, combine tuna, celery, parsley, lemon juice, 1/2 teaspoon salt, 1/4 teaspoon pepper and remaining tablespoon oil.

3. Remove the mushrooms from the oven. Divide tuna mixture among mushrooms, and spread evenly in caps. Top each with a slice of cheese, and broil until cheese melts, about 2 minutes. Top each mushroom with a tomato slice and 2 tablespoons greens, and serve immediately

A LITTLE FAT GOES A LONG WAY

2009-05-06T13:15:00.000-07:00

Another article from HER magazine

But fat also performs many important functions in the body, and many people completely ignore their body's requirement for health fats as they strive to eat a "fat-free" diet. You're wise to aim for 20%-25% of total calories from fat; you don't need to cut your fat intake any lower than that.
Carbohydrates and proteins contain approximately 4 calories per gram, while fat contains 9. Therefore, cutting down on fat may help lower total calorie consumption, which can result in weight loss but only if you don't increase portion sizes and number of servings. Be aware, however, that some reduced-fat or fat-free foods contain as many calories per serving as the higher-fat versions, so be sure to read labels.Why eat fat?Our bodies manufacture some fats and we also take in fats from the foods we eat. Fat enhances the flavor and texture of food, so meals with little or no fat don't provide the same satiety, or feeling of fullness. As a result, many people have given up on low-fat eating habits in exchange for higher-fat foods, which taste better. Bottom line: You should eat a flavorful, low-fat diet that's beneficial to your health.
What are the different types of fats?When we consume fat, our bodies break it down to its smaller components, known as fatty acids. Depending on their chemical structure, these are called saturated, polyunsaturated or monounsaturated.

Saturated fats, the most common types of fat consumed in a typical diet, are found in animal foods such as meat, poultry and eggs, full-fat dairy products and tropical oils. Saturated fat is the type of fat most likely to travel through our arteries, depositing plaque and cholesterol, and raising low-density lipoprotein (LDL, or "bad") cholesterol. High intakes of saturated fats are linked to heart disease and some cancers, so experts recommend that your daily intake be less than 10% of your total daily calories.

Polyunsaturated fats (PUFAs) are found in foods like vegetable oils (safflower, sunflower and corn) and fatty fish. Although PUFAs provide linolenic and linoleic acid, both essential fatty acids that are necessary for health and can't be made by the body, the recommended intake is less than 10% of total calories. Part of the omega-3 and omega-6 families, respectively, linolenic and linoleic acid serve as precursors to other crucial PUFAs such as arachidonic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While the latter two are found in fatty fish like salmon, mackerel and herring, the body can manufacture DHA and EPA from linolenic acid, but only if linolenic acid levels aren't low. Some research suggests that omega-3 PUFAs may help prevent heart disease because they lower triglycerides and reduce blood clotting. They may also lower blood pressure and prevent irregular heartbeat.
Monounsaturated fats (MUFAs), found in foods such as vegetable oils (olive, peanut and canola), are the primary oil consumed in the heart-healthyMediterranean diet. The recommended intake of MUFAs is 10% of total calories.

Decreasing your saturated fat intake and keeping your overall fat intake in perspective are equally important. Your diet shouldn't consist of too little or too much fat. Also keep in mind that foods lower in fat may not necessarily be lower in calories. In addition, caloric intake and physical activity have been overlooked in all the excitement regarding new fat-free and reduced-fat foods. Make a habit of reading labels to determine if a food has too much fat. Generally, a food should provide less than 3 grams of fat (27 fat calories) for every 100 calories it contains.

POST-TRAINING STRESS

2009-05-06T12:59:00.000-07:00

I found these article today - pretty interesting - thought i would share :-)

Find out if there any foods you should avoid eating after working out?
By Chris Aceto
April 4, 2009

MuscleAndFitnessHers.com

The immediate aftereffects of a hardcore training session cause the body to act like a sponge, absorbing far more carbohydrates and amino acids from protein than at any other time of day. Muscles burn through glycogen, their stored collection of carbohydrates, during the workout and literally crave them in the post-training phase. That's why you can get away with eating plenty of fast-digesting carbs with little worry about adding bodyfat at this time. Likewise, you need plenty of protein to rebuild the recently traumatized muscle tissue.

That leaves dietary fat the one nutrient to avoid soon after training. Fat slows digestion, and after a workout, you want the opposite - rapid digestion - to immediately start the recovery and repair processes and spur the release of hormones that facilitate growth. So until at least 90 minutes after training, avoid proteins with high-fat content such as beef, whole eggs, dairy products and salmon. Your best bet is liquid protein like whey, casein, soy and/or egg protein shakes. Avoid fiber in the 90-minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals.

To order Chris Aceto's training and nutrition books Championship Bodybuilding and Everything You Need to Know About Fat Loss, visit nutramedia.com

The 20 Worst Supermarket Foods in America

2009-03-03T08:33:00.000-08:00

I purchased this book about a month ago and i am amazed everytime I read it. Boy the things you think are okay for you may be the worst for you. I have listed the 20 worst supermarket foods in America based on this book by Matt and David. I think when you read it it will open your eyes the way it did mine.

The 20 Worst Supermarket Foods in America
The supermarket aisles are fraught with nutritional peril. Learn to disarm the food industry's industrial-strength calorie bombs and still eat the food you love - By: David Zinczenko and Matt Goulding

1. Worst Packaged Food in America
Marie Callender's Creamy Parmesan Chicken Pot Pie1,060 calories1,440 mg sodium 64 g fat (24 g saturated)Marie Callender's perpetrates the ultimate sleight of hand here: The nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.

Sodium Equivalent: 8 small bags of potato chips

Fat Equivalent: 23 strips of bacon

Calorie Equivalent: 7 Taco Bell Fresco Beef Tacos

Eat This Instead!Marie Callender's Oven Baked Chicken (369 g)320 calories990 mg sodium12 g fat (3 g saturated)

2. Worst Frozen Entrée
Hungry-Man Classic Fried Chicken 1,020 calories1,570 mg sodium57 g fat (12 g saturated)They should rename the company Hungry-Men, because there's no way a single man needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.

Calorie Equivalent: 5 Krispy Kreme Original Glazed Doughnuts

Eat This Instead!Banquet Select Chicken Parmesan - 350 calories870 mg sodium15 g fat (3.5 g saturated)

3. Worst Frozen Pizza
DiGiorno for One Garlic Bread Crust Supreme Pizza - 850 calories1,450 mg sodium 44 g fat (15 g saturated, 3.5 g trans)The bloated crust and the greasy toppings will saddle you with 60 percent of your day's sodium, 75 percent of your day's saturated fat, and nearly twice the amount of trans fats you should take in daily.

Calorie Equivalent: 6 slices Domino's Thin N Crispy Cheese Pizza

Eat This Instead!South Beach Diet Deluxe Pizza - 340 calories660 mg sodium11 g fat (4 g saturated)

4. Worst Frozen Breakfast
Jimmy Dean Pancake and Sausage Links Breakfast Bowls - 710 calories 890 mg sodium 31 g fat (11 g saturated) As if the calories, fat, and refined carbohydrates weren't bad enough, Jimmy D tops the whole thing with two Hershey's bars' worth of sugar.

Calorie Equivalent: 6 bowls of Froot Loops

Eat This Instead!Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g)230 calories730 mg sodium7 g fat (3 g saturated)

5. Worst Stir-Fry
Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1⁄2 package, 340 g) 710 calories 1,370 mg sodium 42 g fat (22 g saturated)A dinner for two should get your blood flowing, not stuff your arteries with more than the entire day's saturated fat. Saturated Fat Equivalent: 22 strips of bacon

Eat This Instead!Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1⁄2 bag, 340 g)340 calories880 mg sodium13 g fat (5 g saturated)

6. Worst Packaged Lunch
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package) - 680 calories 61 g sugars 22 g fat (9 g saturated, 1 g trans) 1,440 mg sodiumHere's your first clue that this meal has issues: The ingredient list-in its squinty small type-is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.

Calorie Equivalent: 15 Chicken McNuggets

Eat This Instead! Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g)280 calories9 g fat (4 g saturated)890 mg sodium

7. Worst Individual Snack
Hostess Chocolate Pudding Pie (1 pie) - 520 calories 45 g sugars 24 g fat (14 g saturated, 1.5 g trans) Skip past the enriched flour and water on the ingredient list and here's what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier. Saturated Fat Equivalent: 2 McDonald's Quarter Pounders

Eat This Instead!Chocolatey Drizzle Rice Krispies Treat - 100 calories8 g sugars3 g fat (1 g saturated)

8. Worst Frozen Treat
Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich) - 520 calories 23 g fat (9 g saturated) 44 g sugars Do you really want more than a quarter of your day's calories to come from an ice-cream novelty? If you're going to take in this much fat and calories in one sitting, it better be dinner.

Calorie Equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut

Eat This Instead!Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich) - 140 calories 2 g fat (1 g saturated)15 g sugars

9. Worst Baked Good
Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g) - 460 calories 22 g fat (3 g saturated) 2 g fiber 32 g sugars. Despite popular belief, muffins are very rarely healthy. Case in point: The first ingredient in this muffin is sugar. The result is metabolic mayhem: Blood sugar climbs, pancreas goes into overdrive, and the body begins storing sugar as fat. Shortly after, you'll feel sluggish and crave more sugar.

Sugar Equivalent: 3 1⁄2 Rice Krispies Treats

Eat This Instead!Vitalicious Apple Berry Muffin (1 muffin) - 100 calories0 g fat5 g fiber10 g sugars

10. Worst Packaged Side
Pasta Roni Fettuccine Alfredo (1 c prepared with 2% milk and margarine) - 450 calories 25 g fat (7 g saturated, 3.5 g trans) 1,140 mg sodium. Once again Alfredo proves itself to be the biggest belt-busting option on the shelf. This side has a meal's worth of calories, and if you try to turn it into a meal in itself, expect to top 1,000 calories.

Sodium Equivalent: 4 medium orders of McDonald's French fries

Eat This Instead!Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil) - 250 calories8 g fat (1.5 g saturated)800 mg sodium

11. Worst Cereal
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c) - 420 calories12 g fat (7 g saturated) 6 g fiber 30 g sugars. Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size-and you'd get more fiber and save about 60 calories in fat. Calorie Equivalent: 8 chicken wings

Eat This Instead!Kashi GOLEAN (1 c) - 140 calories1 g fat (0 g saturated)10 g fiber 6 g sugars

12. Worst Frozen "Healthy" Entrée
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g) - 430 calories9 g fat (1 g saturated) 600 mg sodium 29 g sugars. Since when has fried chicken been healthy? Certainly not when it's cloaked in sugar. Sugar Equivalent: 2 scoops Breyers Reese's Peanut Butter Cup Ice Cream

Eat This Instead! Kashi Southwest Style Chicken (283 g) - 240 calories5 g fat (0 g saturated) 680 mg sodium

13. Worst "Healthy" Pantry Item
Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) - 400 calories14 g fat (4 g saturated) 5 g fiber 28 g sugars. Whole grain ain't the whole truth. There's also a glut of vegetable oil and seven types of sugar stuffed inside.Sugar Equivalent: 1 Snickers bar

Eat This Instead! Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)170 calories0.5 g fat (0 g saturated)2 g fiber13 g sugars

14. Worst Drink
AriZona Kiwi Strawberry (23.5-oz can) 353 calories 0 g fat 82 g sugars It claims to be blended juice, but only 5 percent of this can is any sort of real-fruit derivative. The remaining 95 percent is a blend of water and high-fructose corn syrup. Sugar Equivalent: 4 Original Fudgsicle BarsDrink

Eat This Instead!Tropicana Lime Raspberry Fruit Squeeze (15.2-oz bottle) 35 calories0 g fat7 g sugars

15. Worst Ice Cream
Häagen-Dazs Chocolate Peanut Butter (1⁄2 c) 360 calories 24 g sugars 24 g fat (11 g saturated)Häagen-Dazs makes great-tasting ice cream with an impressively short ingredient list, but that doesn't make up for the fact that their pints are consistently the fattiest in the freezer. Fat Equivalent: 1 McDonald's Double Cheeseburger

Eat This Instead!Edy's Slow Churned Peanut Butter Cup (1⁄2 c)130 calories13 g sugars6 g fat (3 g saturated)

16. Worst Condiment
Eggo Original Syrup (1⁄4 c) 240 calories 40 g sugars. Breakfast is the most important meal of the day, but not when this sugar slick hits the table. Excluding water, the first three ingredients are all different forms of sugar. If you want real syrup, make sure it's 100 percent maple. Sugar Equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars

Eat This Instead!Smucker's Sugar Free Breakfast Syrup (1⁄4 c) 20 calories0 g sugars

17. Worst Candy
Twix (1 package, 2 oz) 280 calories / 27 g sugars 14 g fat (11 g saturated) Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA's daily consumption recommendation for these dangerous fats in each package, this is one hazardous after-lunch snack. Saturated Fat Equivalent: 11 strips of bacon

Eat This Instead!100 Grand (1 package)190 calories22 g sugars8 g fat (5 g saturated)

18. Worst Yogurt
Stonyfield Farm Whole Milk Chocolate Underground (6 oz) 220 calories 5 g fat (3 g saturated) 36 g sugars. Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 tablespoons in their Chocolate Underground is bad even by their supersweet standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar. Sugar Equivalent: 4 Cherry Popsicles

Eat This Instead! Breyers' Cookies n'Cream YoCrunch Lowfat with Oreo Pieces (6 oz)120 calories2.5 g fat (1 g saturated)11 g sugars

19. Worst Cookie
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g) 180 calories10 g fat (3 g saturated, 2 g trans)13 g sugarsStick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market's refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as "white confectionery chunks."Fat Equivalent: 5 "fun" size 3 Musketeers bars

Eat This Instead!Toll House Chocolate Chip Cookie Dough (1 1⁄2-inch ball, 28 g) 130 calories6 g fat (2.5 g saturated)11 g sugars

20. Worst Crunch Snack
Gardetto's Special Request Roasted Garlic Rye Chips (1⁄2 cup, 30 g) 160 calories10 g fat (2 g saturated, 2.5 g trans) 40 mg sodium Gardetto extracts the worst part of its Original snack mix and tries to serve it as a gourmet snack-a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.Fat Equivalent: 3 strips of bacon

Eat This Instead! Snyder's of Hanover Sourdough Nibblers (16 pieces, 30 g) 120 calories0 g fat200 mg sodium

Habits

2009-03-02T06:44:00.000-08:00

I hope everyone had a healthy and happy weekend. Now let's talk habits. We all have them. I know I do. I found this article on Shapefit.com. I thought it was pretty interesting and wanted to share it with you.

Daily Activities To Help Change Habit
"I should change, but I've tried and failed." Does this sound familiar? Often, changing habits does seem insurmountable. Many of us simply don't have enough motivation to change our habits - all of our bad habits - in a way that would truly affect our health. We cling to them because we see them as rewards.

But your habits determine your health. Below is a strategy and focus on daily activities to help you change and eliminate bad habits.

It Takes 21 Days To Break A Bad Habit

To begin with, choose one unhealthy habit you wish to eliminate or change. Or, choose a healthy habit you want to adopt as part of your behavior. If it is a habit to eliminate, you may wish to go "cold turkey" or have a gradual tapering off. Caution: If it is a drug or chemical habit you are planning on eliminating, be sure to obtain an expert's opinion as to whether you need to taper off usage as opposed to quitting cold turkey.

Now that you have decided which unhealthy habit to eliminate, or new habit to adopt, decide on the date you will begin your behavior change. Give this date a good deal of thought and then write it down. For example, "On February 15, 2001, I will become a non-smoker."

In order to ensure behavior change, experts agree that it takes a minimum of 21 days to change a behavior. Again, look at the date you are planning on changing your habit. Count ahead 21 days and mark that date down. Now, make a commitment that you will follow your plan for 21 days.

Helpful Suggestions

Your target date has arrived. It is the first day of your 21-day cycle. Here are some helpful suggestions for habit change:

Write down your goal. There is magic in the written word when it applies to you. Experts recommend stating your goal in positive terms, such as "I want to be lean and physically fit," instead of "I've got to get this flabby body out there huffing and puffing." So, begin with writing down, as a positive goal, the habit you will change.

List your reasons for changing or eliminating your habit. Writing it down will force you to think out in specific terms what this habit represents in your life and the meaning you believe your life will hold for you upon changing the habit. This will also help with your commitment toward taking positive action.

Find substitute routines. For example, if you are changing eating habits and you have identified a particularly difficult time of the day when eating habits are poor, create an activity, a new routine for that time.

Talk to yourself. Tell yourself you're making progress. Remind yourself that you are moving closer to your goal.. Talk to yourself throughout the day about how you are going to avoid triggers that can get you off track and make healthy substitutes.

Recruit helpers for support. Explain to them why you are making this change. Ask for their support. Their support may be needed encouragement.

Be prepared for people who may sabotage your change. Be assertive and tell them what they are doing.

Sustaining Motivation
The following are some suggestions to follow each day in order to sustain motivation and determination:

* Review your list of reasons for quitting or changing.
* Create mental pictures of yourself as having already succeeded with your habit change.
* Make affirmations, positive self-statements about your habit change. For example, "I am filled with so much health and vitality now that I exercise four times a week."
* Reward yourself. Make up a list of self-rewards. Reward yourself verbally.
* Remember to take one day at a time. If you do backslide, don't label yourself as having failed.

Get out your list or reasons for quitting or changing and begin again.
Fatigue, boredom, depression, stress can all make it difficult to stick with your program. But having a relapse isn't as important as how you deal with the relapse. If you are so devastated by failure that you call your good intentions into question, that will make habit change harder for you. But, if you allow for an occasional relapse and treat it as nothing more than a slight misstep that teaches you something, then you're on the right track.

Follow the suggestions in this article, adopt the more helpful attitude of evaluating your progress and accepting relapses, and you will find yourself reaching many of your goals. You will have achieved true behavior change.

Chobani Yogurt

2009-02-27T05:45:00.000-08:00

For over a month i have been eating the Greek Chobani Yogurt and I am really now loving it! I am trying to eat it every day. At first it took me a while to get use to it but now i LOVE it. It is soooo good for you and is loaded with protein. I like the blueberry, strawberry and honey one. Just add a little flaxseed and some blueberries or fresh fruit and you have a nutritious snack. I recommend if you like eating yogurt you give this one a try. It is a great snack at night or before a workout. There is info below on it.

I wish everyone a healthy and happy weekend.

Martha

“Chobani” means shepherd in Turkish. This lovely yogurt line has been carefully shepherded by an emigré whose family makes yogurt and feta in Turkey. Using the same classic techniques to produce thick, triple-strained yogurt—known as Greek-style in the U.S.—Chobani Greek Yogurt is the thickest and most sour cream-like line of Greek-style yogurt we have found to date. People who should eat more yogurt or calcium in general, but don’t like the consistency or tanginess of most yogurts, may be very happy with Chobani.

Chobani is a very rich and ultra-creamy way to get your probiotics and protein—or simply to enjoy a delicious cup of yogurt. All-natural and low in sugar (the plain nonfat is 100 calories a serving and the fruit flavors are 140 calories), the line is made with hormone-free milk. It contains live and active cultures as well as probiotic cultures. And, at 14g of protein per 6-ounce serving, it has two times the amount of protein as traditional American yogurts.

In addition to Lactobacillus bulgaricus and Streptococcus thermophilus, which are required by USDA standards to produce yogurt, Chobani contains probiotic cultures of Lactobacillus acidophilus, Bifidus and Lactobacillus casei.

Probiotic bacteria, which are live and active cultures,* occur naturally in the digestive tract, where they help promote a healthy balance, good digestion and overall intestinal vitality. However, they need regular replenishing, and people with digestive problems can benefit from products enhanced with probiotics (which have a much higher concentration of live and active cultures than regular yogurts with “live cultures”).

All Natural
Live & Active Cultures
Great source of protein
Perfect way to increase energy
Rich smooth creamy texture
A great mid day snack
Helps prevent the risk of Osteoporosis
Includes (3) active probiotics
Gluten free

Chobani's 5 flavors burst with healthful goodness in a 0% fat, strained yogurt that is sure to intrigue your senses. Our unique straining process creates a rich, thick, creamy texture that will surprise you and is truly beyond compare. 0% fat = guiltless indulgence Chobani Greek Style yogurt is produced by Agro Farma, Inc. located in the rolling hills of Upstate NY. Our team of yogurt makers has over 40 years of experience which insures our customers that only the highest quality of All Natural products will leave our facility.We have many new products in development that will soon hit the supermarket shelves so be on the look out in the days and months to come!

Fruit Flavors
The sundae-style yogurt (fruit on the bottom) is available in Blueberry, Honey, Peach, Strawberry and Vanilla. The yogurts are nonfat (0%), 140 calories and 14g protein per six-ounce container.

Plain Flavors

Nonfat (0%)
A great low-calorie, high-protein snack or topping for breads, potatoes, veggies and more. (100 calories, 0 from fat)

Lowfat (2%)
Very creamy, but surprisingly, more of a classic tartness than any of the other varieties. (130 calories, 30 from fat)

Original (10%)
The full fat version tastes very much like sour cream. (240 calories, 150 from fat

Fiber

2009-02-26T07:24:00.000-08:00

Let's talk FIBER today. There is so much talk about fiber these days and i have been trying to up my fiber and i take fiber supplements every day. I feel this is a very imporant subject. I hope you find the information I found interesting.

I found the following information written by Harvard School of Public Health.

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.

Fiber and Colon Cancer
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.

But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.

The Bottom Line: Recommendations for Fiber
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.

Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Sources of Soluble & Insoluble Fiber
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries

Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes

Glycemix Index - What is it and how does it work.....

2009-02-25T11:16:00.001-08:00

We keep hearing about this so i thought i would check it out. I found this info. on bodybuilding.com website under articles.

How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. In the past, it was widely believed that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average index of 84, making it one of the higher glycemic foods available. Here's a look at how a high, mid and low glycemic value food can alter one's blood glucose response.

For Weight Loss
Most clients who come to trainers for help primarily want to lose weight or shed body fat. Can the application of the glycemic index to our food choices really help us lose body fat? Research has confirmed that one of the most effective ways to lose body fat is by eating 5 to 6 meals daily combined with resistance training and some form of cardio.

Small, frequent meals increase the thermic effect of food as well as prevent the body from going into starvation mode. Research further agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and fat. The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, they will be rewarded with a slow and steady release of glucose keeping insulin levels in check.

This is of tremendous benefit to those who complain of low energy when cutting back on calories. Since all nutrients are not created equal, low glycemic foods have the added effect of keeping individuals feeling more satisfied for longer periods of time. In contrast, high glycemic foods used early in the day could cause unwanted surges in glucose levels, leaving one feeling energy deprived as well as creating hunger pangs. Lower insulin levels play a critical role in how and when we store fat. These reduced levels make fat easier to burn and more difficult to store.

For Sports Performance
Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?

Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect in sports performance.

Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores. Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.
Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected. This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid recovery in the time following exercise. There is still much debate on this subject.

Glycemic Index by Glycemic Load

(First Number in Parentheses is GL, Second is GI)

Low GI & Low GL
All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Green peas (3, 48)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5,26)
Strawberries (1,40)
Sweet corn (9,54)

Low GL & Medium GI:
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68

Low GL & High GI:

Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (10,70)

Medium GL & Low GI

Apple juice (11,40)
Bananas (12,52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange juice (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)

Medium GL & Medium GI:

Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)

Medium GL & High GI

Cheerios (15,74)
Shredded wheat (15,75)

High GL & Low GI

Linguine (23,52)
Macaroni (23,47)
Spaghetti (20,42)

High GL & Medium GI

Couscous (23,65)
White rice (23,64)

High GL & High GI

Baked Russet potatoes (26,85)
Cornflakes (21,81)

Setting up your diet "Numbers"

2009-02-20T12:08:00.000-08:00

found this info on the Oxygen message board by one of the members - thought it was pretty interesting. Check it out.

For FAT LOSS:

* Total Daily Calories = Bodyweight times 12

this may need to be dropped to x11 or x10 if no progress after a few weeks obese people can use LBM (lean body mass) instead of BW

* Protein = 1g per lb BW

(4 calories per gram)

can go up to 1.5g if desired

* Fat = .4-.5g per lb BW

(9 calories per gram)

yes, you read that right, healthy fats are important for fat loss

* Carbs = whatever remains to meet your calorie total

(4 calories per gram)

Avoid fat in your PWO (postwork out) meal, which should be fast-acting carbs and protein in a 2:1 ratio.

Personally, I like to avoid carbs in my last meal before bed, sticking with P+F for that meal (assuming it's not your PWO meal).

Sugar: Why do we crave it? Here are some possibilities:

2009-02-19T10:55:00.000-08:00

Sugar = Posion - but I LOVE Sugar and always have. I would rather have desert over any other foods. So sugar is my personal downfall. A few years back my Dr. told me I was pre-diabetic. I have been working on that and will be going for my physical soon. Below is some helpful info I found on the Oxygen website. I thought I would share it with you.

Genetics: “Cravings for sugary foods are hardwired into our genes,” says Katherine Tallmadge, RD, MA and author of Diet Simple (LifeLine Press, 2002). “We’ve survived on this planet because we’ve been able to overcome thousands of years of famine.” Our taste buds are trained to seek out sweet, fatty, calorie-dense foods. Basically, the more calories we eat, the more fat we can store up for times of famine.

Premenstrual syndrome (PMS): When levels of feel-good hormones drop during PMS it’s easy to run into the arms of Ben & Jerry. That sudden surge of sugar increases our feel-good hormone, serotonin, which is lacking at this time – but the results are temporary.
Hypoglycemia: When people suffer from hypoglycemia (low blood glucose) their bodies are hypersensitive to blood sugar levels. “When a hypoglycemic eats sugar, their body produces too much insulin,” says Nathaniel Clark, MD, MS, and National Vice President for Clinical Affairs for the American Diabetes Association. Blood sugar will initially rise, then plummet. “When it drops, they feel terrible and crave more sugar.” It can turn into a never-ending cycle.
Thanks a lot, Mom: When you were little and you scraped your knee, your mom probably soothed your hurt with a cookie or other treat. Did great on a test? Maybe mom rewarded you with ice cream. That tradition of sweets as a reward or a way to ease pain lives on. As adults, many of us reach for sweets when we’re feeling hurt, depressed or anxious.

Sweet success
The United States Department of Agriculture suggests keeping your sugar intake between six and 10 percent of your total daily calories. For a 1,600-calorie diet, that’s 10 teaspoons (40 grams) per day. (This does not include naturally occurring sugars such as fructose found in fruits and veggies, or lactose found in milk.)

To help you stay within these guidelines, be sure to eat regularly. If your blood sugar level drops too low, chances are you’ll crave that candy bar. For soluble fiber, try fruits like apples and pears, legumes like beans and peas, vegetables, cereals made with oats, and oat bran. For protein, eat small amounts of meat, poultry, dairy, legumes or nuts. And while soluble fiber and protein will help your meal go further, some cravings can result from dehydration. Take the edge off a craving by downing at least eight glasses of water a day.

Post Workout Consumption

2009-02-10T12:40:00.000-08:00

Going forward I want to start sharing some fun facts that I read about in magazines, books and websites. I can't get enough of fitness tips and techniques lately, so I thought i would start sharing and I will also share my sources.

Today while surfing the net on fitness I found an interesting blog from a trainer in CA. He seems very knowledgable and explains things really well. Here is his take on Post Workout Consumption:

Post-Workout Consumption
It seems to me that there are 2 kinds of people when it comes to eating after a workout: The 'Non-Eaters' and the 'Immediate Eaters'. The 'Non-Eaters' will not really eat anything after a workout, but instead later in the day will treat themselves (to sweets/alcohol/chips/etc.) because they feel they deserve it since they exercised. The 'Immediate Eaters' finish their workout and simultaneously consume a protein bar and a post-workout shake within 5-10 minutes after their workout. On the right track, but let's analyze how that can have more of a positive effect on your workouts.For the first thirty minutes after a workout your body is still ready to exercise; your muscles have been innervated, they are ready to fire (workout) when you say so, and are not ready to begin repairing yet. After thirty minutes, your muscles relax and begin to repair themselves. This is when one would want to consume protein, because protein aids in the muscle rebuilding process. So, if you consume your post-workout protein beverage 30 min to 1 hour after your workout, you will be helping your muscles rebuild during their primetime rebuilding process and maximizing the benefits of the protein you're taking. After 2-3 hours, you should consume a regular meal (with protein in it) to continue aiding in the muscle rebuilding process. Do not 'treat' yourself to sweets or alcohol or whatever, for your muscles will still be crying out for protein and you will be feeding them sugar or alcohol or heavy carbohydrates...they want protein. Remember 'You Are What You Eat'? That is especially true on the days you exercise. If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.

If you want to read more of his tips you can find his info at:

http://exercise.lifetips.com

Get in Shape for Women

2009-02-10T12:29:00.000-08:00

After the contest at Training Effects, I decided to try a new gym called Get in Shape for Women. It is a gym that is only for women and provides trainers. There are no more than 4 women at a time being trained and the concept is simple - legs and core one day and upper body the next visit - all doing 30 second reps. with 15 seconds in between rest and 4 sets of each exercise. There is 30 minutes of weight training and then 30 minutes of cardio.

The first two weeks I joined I lost 6 pounds! I am really excited about this and two girls from work also joined. It is great having a buddy system. My goal is to be 25-30 pounds lighter by the end of April.

I am so excited the 2nd week I started running on the treadmill for my cardio and I ran two miles without stopping! I have NEVER been able to do that. I did it twice that week and once this week so far. I have set another goal and that is to do a 5K in the spring. wish me luck!

January 30, 2009

2009-01-30T12:24:00.000-08:00

Wow i can't believe I haven't posted in a month. The beginning of January I got really sick and missed several days of work. I went to the Dr. and they took all kinds of blood work. Turns out I have MONO. The tests also showed that my body is low in Vitamins B & D. I lost my appetite for over a week and was very weak. Today I feel so much better. I have been taking suplements all month.

My immune system results didn't come back so great so I have to see a specialist in February. With that being said I missed the last week and half of training with Andy. Recently I have started working out again and eating right and i feel so much better.

I bought this cool book "EastThis Not That" and boy does it open your eyes up. Here are some examples in the book.

BEST CHOICES FOR FAST FOOD
The new book Eat This, Not That! compares popular menu items, such as those below. We've CAPITALIZED the healthier options -- and some of them may surprise you:

McDonald's
The QUARTER POUNDER has 410 calories, 19g fat. The premium grilled chicken club has 570 calories and 21g fat.

Subway
The 6-inch tuna sub, left, has 530 calories, 31g fat. The 6-inch DOUBLE ROAST BEEF sub has 360 calories, 7g fat.

Chipotle
Pick the CHICKEN BURRITO BOL with 489 calories, 22g fat, right, over the chicken burrito with 1,169 calories, 47g fat.

Cosi
The BOMBAY CHICKEN SALAD with soup, left, has 294 calories, 5g fat. The Signature Salad with soup loads you with 870 calories, 69g fat.

Dairy Queen
Eating a small CHOCOLATE SUNDAE saves you big with 280 calories, 7g fat over the Blizzard's 720 calories and 28g fat.

Pizza Hut
Two slices of THIN 'N' CRISPY HAM and PINEAPPLE PIZZA set you back 360 calories, 12g fat. Two slices of the Supreme pan pizza have 620 calories, 32g fat.

Ruby Tuesday
Go greener: the TOP SIRLOIN with baby green beans and portabella mushrooms has 464 calories and 24g fat, while the turkey burger with fries has 1,171 calories and 58g fat.

Taco Bell
Two GRILLED STEAK SOFT TACOS, Fresco Style pack 320 calories, 9g fat, while the Baja beef chalupa, right, has 410 calories, 27g fat.

Wendy's
The ULTIMATE CHICKEN GRILL SANDWICH with side salad and medium iced tea has 540 calories, 22g fat. The roasted turkey and Swiss Frescata, left, with medium fries and medium Coke has 1,100 calories, 40g fat.

Pretty interesting facts.

so the Slim To Win challenge has ended and the big revealing of the winner is tomorrow at Training Effects from 11-1PM. I know I didn't win but I feel like a winner inside. I have lost around 20 pounds and my body has made allot of changes and I am still continuing to work out and eat right. By the summer I should be at goal weight! YAY for me!

Have a good weekend everyone!

Wow it has been a while

2008-12-23T08:32:00.000-08:00

From this point on i am going to start sharing tips on fitness and some great facts.

Below is my journey when I started fitness training and this blog.

Been a while since i have blogged. With the power outage and two major storms I feel like I haven't worked out forever. Of course this time of year is so much more crazier than usual with something to do or go to everynight of the week. I can't wait to be off the rest of this week and next.

I want to wish everyone a Merry Christmas! Hope Santa is good to ya! Here are some cute cartoons - enjoy!

Day 55 in the Gym

2008-12-10T08:33:00.000-08:00

Still feeling like crap but I got up and made it to the gym by 5PM. It was just me and Deena today. Andy kicked outA**! Oh my gosh my arms felt like wet soggy mush! There was no rest for the weary - no rest between arm exercies. I can't believe the amount of push-ups that we were made to do. Lots and Lots of ab workouts today - loved it! (even though i hated it at the time) After all was said and done i was happy i got my sick A** out of bed and went. I am so sore!

Day 54

2008-12-09T08:30:00.000-08:00

Today i was sick and didn't make it into work. My voice is still gone and I feel like crap! I can't believe I have felt so bad since Saturday. While being home I edited all the individual and team photos for our hockey team. At least I was productive and got that out. I love being home. I hope soon I can quit my job and stay home and help out with our hockey program - ahhhh to dream......

Day 53 in the Gym

2008-12-08T12:23:00.001-08:00

Quote of Day....

"I am convinced that attitude is the key to success or failure in almost any of life's endeavors. Your attitude-your perspective, your outlook, how you feel about yourself, how you feel about other people-determines you priorities, your actions, your values. Your attitude determines how you interact with other people and how you interact with yourself." Carolyn Warner

still feeling like crap and my voice is still not back. I felt weak today but I managed to get through the workout. We worked back, legs and abs. I actually did some of the machines for legs and my knee isn't hurting which makes me happy. I just wish I felt better. I am tired of being sick or having something wrong with my body. It totally makes us appreciate our health when something isn't right with us.

Day 51 & 52

2008-12-06T12:19:00.000-08:00

ahhh The Weekend - i was sick - lost my voice (which most people enjoyed) especially my boys! body aches and sore throat. I did manage to make it to Brandon's hockey game and i went to the Training Effects party. Had a nice time. I met allot of clients and everyone was very friendly. It was nice to see the Slim To Win contestants dressed up, hair combed and make-up on. Even Andy was looking pretty "sporty" with his hat and dress pants.

Got home around 1:15AM and didn't sleep well. Sunday I felt like a truck ran over me and i totally lost my voice. I did manage to go another hockey game but i didn't even put my contacts in and i was looking like I felt. Scott came home on Sunday night and I was already in bed at 8PM.

Day 49 & 50

2008-12-05T08:37:00.000-08:00

So I am totally still sore from Wednesday. The backs of my arms are still hurting and today we did lots of pushups. Good workout today. I like doing arms and abs. I can't believe how sore I am though.

Hubby is going out of town for three days hunting so it is just me and boys. Tonight is hockey practice, tomorrow we have a game and Sunday we have a game. Scotty has two games this weekend.

I still haven't had time to decorate the house yet maybe this weekend and we will put the tree up when Scott gets home.

Last night we celebrated Scotty's 19th b-day at The Texas Roadhouse - I got a steak, salad and greenbeans - yum!

The photos posted today are for ANDY. (love ya man!)

Deena & Kelly will get it.

Signing off now

Patrick :-)

Day 47 & 48

2008-12-03T13:09:00.000-08:00

Nothing to exciting happening. I got my haircut last night and watched The Biggest Loser. I was surprised that Vicky didn't vote Ed off. I think they all FAB and I can't wait to see the finale.

Today, Andy worked us hard shoulders and back. I have to say that hour went by slow today. I felt so good until around 1:30PM today - now I am dragging and just want to take a nap.

I need to get in the mood for the holidays - everyday just keeps on flying by and I need to decorate my house and I just can't get the time or in the mood to do it. Maybe Santa can bring me some energy and more time. Ahhhh wouldn't that be nice....

Day 46 in the Gym....

2008-12-01T06:50:00.001-08:00

It is cold and rainy and getting up at 4AM still bites. It just dosn't get any easier. Today was legs and shoulders and abs. I did the bike for about 15 minutes while the others did legs. My knee is still bothering me but it feels so much better than it did a few weeks back. I joined the chicks for shoulders and I just had a hard time today. I had a headache that came out of no where and I didn't feel strong today. I am going to relook at my food log and try to add some more fruits and veggies into it.

I am looking into getting Scotty for his 19th b-day this week some sessions with Andy or someone at TE. I want them to kick his A** the way they kick mine (ha ha)

Day 42, 43, 44 & 45

2008-11-30T06:46:00.000-08:00

Thanksgiving was very nice this year. We had dinner at my mother-in-laws and she cooked a great meal. I felt like I did really good with porportions and for desert I bought a sugar free cheesecake which was low in carbs and sugar - yum!

We had a crazy four days. Our hockey team was in a tournament in Foxboro so we left early Friday morning and came home late Saturday for another hockey game and back Sunday for the championship game which we won in overtime! yay! I was so proud of my Brandon for making a beautiful pass to win the game. He played really good all weekend. I sure wish I had his energy.

I didn't do any cardio but i did try to watch what I ate - there were a few beers drunk though- need to get my big butt back on track this week.

Day 41 in the Gym

2008-11-26T06:02:00.001-08:00

May your stuffing be tastyMay your turkey plump,

May your potatoes and gravy Have never a lump.

May your yams be delicious

And your pies take the prize,

And may your Thanksgiving dinner

Stay off your thighs!

I want to wish everyone a Happy Turkey day!

Okay so Andy was right it was a tough workout. I actually did two knee exercises and my knee feels okay. I am excited to feel good again. Towards the end of the workout i felt like i was going to be sick. That is supposedly a good thing. Okay, let's see people pay trainers lots of $ to work them until they throw up - hmmmmm okay good thing I guess.

I am going to try to be good tomorrow. I am hoping today's workout will hurt so much that it will hurt to pick up the fork to my mouth (hee)

Signing off from one turkey to another......

Day 40

2008-11-25T06:00:00.000-08:00

No gym today - yay! I am so busy at work I cannot wait until Wednesday at 5PM. Of course my weekend isn't going to be much of a rest. Brandon is in a hockey tournament Friday-Sunday and we have two hockey games on Friday, 2 on Saturday and I think 2 on Sunday - yikes!

Andy said our workout tomorrow is going to be a killer - oh i can't wait - NOT

Day 39 in the Gym

2008-11-24T08:34:00.000-08:00

Can you say Happy!!! Woo Hoo I lost 4.4 pounds this week! FINALLY the scale is showing the hard work i have been putting in. My clothes are fitting better each week. I am so excited! I am down 13.8 pounds now - yay!

Today's workout was legs and arms - can you say 50! Yep that was Andy's magic number today - 50!!!!!! I didn't do the legs and by watching what he had the other girls do i don't think i could have. The arms were brutal. I am sure i will be a little sore tomorrow.

I will leave you with this:

The Key to Happiness

The key to happinessThe secret to happiness is not to get what you want, but to want what you already have. If you think about it, most discontent grows from want. We want more stuff, more excitement, more pleasure. When we don't get those things, we're resentful and unsatisfied. Take away the want, and you take away=2 0the unhappiness. When your quality of life is tied to your desires, fulfillment is a shadow that escapes your view. Like trying to imagine a new color, the harder you look, the harder it is to see. Does this mean you stop setting goals and striving for a healthy lifestyle and better life? No. It means you can appreciate life regardless of the outcome. It means you can relish the pursuit while accepting the possibility of failure. It means you can still enjoy the ride. Happiness is not a destination--it's a way of life.

Have a good day ;-)

Day 37 & 38

2008-11-22T08:29:00.000-08:00

ahhhhh the weekend! Gotta love it! I met my friend Peggy for dinner at the Outback and had the Tilipia fish - it was really good. I also indulged in two Australian beers - yum!

Saturday was hockey for both boys. We won both games. Scotty is now playing for the Monarchs and is very happy. I love seeing him happy. I think this is the team for him. Sunday was "get organized" day. I cleaned out the bathroom closet and a few kitchen cabinets. I made the family chicken cutlets over pasta. I didn't have any. I had a chicken sandwich earlier at subway instead and I found some sugar free, carb free jello and lite fat free whipped cream - yum! I ate that while watching 24.

Day 36 in the Gym...

2008-11-21T08:27:00.000-08:00

Today was legs and shoulders - killer! Since my knee is still bothering me i rode the bike while the other chicks did legs. Today was a good workout, felt good after. It is still freezing cold outside!

Day 35

2008-11-20T12:03:00.000-08:00

Isn't he cute! Just a photo to make you smile.

Yet another FREEZING Day. Nothing much to write about today, I have been reading some success stories on weight loss on the Internet - definitely motivating. Well tonight need to get to bed at 8AM because 4AM rolls around too quickly. Oh yeah I have to stop by the market tonight after work to pick up a cake for the office for birthday month so tomorrow will be tempting but i will get through it.

Day 34 in the Gym....

2008-11-19T13:20:00.000-08:00

oh it was so cold this morning! I will say that it didn't take long to warm up. We did a circuit of biceps and back. I have a feeling I will be sore tomorrow. I went to the Dr. today and according to her scale I am down 11.5 pounds since I started at TE. I was surprised since I had already eaten my oatmeal, protein shake and a protein bar before I went. That totally made my day until the Dr. said oh your weight is perfect. I said perfect? No I have quite a bit of weight to lose and then we realized the nurse had written down that I weighed 142 pounds! I said that is my goal weight! ha ha ha

Day 33

2008-11-18T09:59:00.000-08:00

Today I have a class in Nashua for work. I am here all day. I had an hour for lunch and ate out and had a salad, turkey sandwich and cheese and lettuce, tomoato and onion without the bread. Oh yeah my arms are "wicked" sore today! I feel like i am working out the first week with Andy. I can't believe how sore I am. I like it though :-) Going to bed early tonight as getting up at 4AM isn't getting any easier. Until tomorrow....

Day 32 in the Gym

2008-11-17T13:04:00.000-08:00

Gotta love Mondays! After being out of training two days last week - i really felt it today. We worked biceps, triceps, abs and we just didn't stop - non-stop from one exercise/machine to the next. Later on when i was blow drying my hair at home my arms were shaking - i thought this phase was over - i guess not! It feels good to be working out again. Until Wednesday - CHOW!

They Say its your Birthday - nah nah nah nah

2008-11-17T07:22:00.000-08:00

So Sunday, November 16th was the BIG day. I had a b-day and can officially buy alchol now! ha ha ha ha - I wish! I turned 44 i guess I am officially old now! I had a nice b-day - slept in, read a book, watched some TV. My family took me out to The Rain Forest Cafe for lunch/dinner. I did really good with food until the staff came and sang Happy Birthday and presented me with "The Volcono" yep that would be brownies, vanilla ice cream, hot fudge and carmel. YUM!!!! Although I haven't been eating much sugar lately so that kind of didn't agree with my stomach but it sure tasted good! To end the day Brandon had a hockey game :-)

Wah Wah Wah

2008-11-15T17:27:00.001-08:00

I decided i needed to go to the Dr. because of the pain i was having in my left knee. I got an appt. for Weds. and they gave me some vicadon (sp) and set up an appt. with the Ortho Dr. for Friday. I missed two workouts this week and Imissed 2 days of work. I have been icing my knee and taking it easy.

I went to the Ortho and they said I it a bad sprain - that I tore my ligaments and it can take up to 6 weeks to heal.

On Saturday, I decided to go to my gym and do arms. I worked out for about 40 minutes doing the arm machines and free weights. I am glad I went. I have been watching my diet all this week and I hope I did not gain any weight.

My plan is to be back in the gym at 5AM on Monday morning but will only be doing abs and arms.

I know this will hurt me for the contest but I also feel like Michele that I am a winner. My clothes are fitting much better, I feel better, my hair is finally growing and I am happy I have done this for myself. The scale hasn't been my friend by my clothes are making up for that. I AM NOT giving up even with a bad knee. This injury will not stop me from working out with Andy and the girls.

Tomorrow is my birthday and this may be the first birthday in my life that I won't enjoy a piece of birthday cake - hmmm that is pretty wild and this is the first Halloween EVER that I did not eat ANY candy. I am happy with my willpower right now. I hope I can keep it up.

Until tomorrow - have a good night everyone!

No Gym today

2008-11-11T11:32:00.000-08:00

Today was our off day. I am suppose to do cardio today but my knee is killing me. I am wearing a knee brace and in allot of pain. I get grumpy when i have pain because I am not really use to being in pain. I hope this knee of mine heals soon. The above cartoon is how I feel lately with a broken foot and now torn ligaments in my knee on the same leg - what will be next? Okay Martha stop feeling sorry for youself and stop whinning it could be worse.

I can't wait to go home and watch The Biggest Loser tonight.

Day 31 in the Gym

2008-11-10T11:47:00.000-08:00

Quote for the Day:

I have to exercise in the morning before my brain figures out what I'm doing. ~Marsha Doble

I have had ANOTHER set back. As I have mentioned in previous posts my knees have been really bothering me. My right knee in particular. In fact I was in so much pain over the weekend, the perscription ibuprofen wasn't working so I decided to go to the ER on Sunday morning. They took X-rays and determined I had torn ligaments. I was sent home with pain meds, told to ice it and given a knee brace. I was pretty much in pain all day. The first thing my husband and oldest son say is: "how are you going to exercise?" "what about your training?" I called Andy and gave him the heads up. This morning I went to the gym and while the other chicks worked legs i rode the bike and then i joined them for lower back, abs and triceps.

I weighed myself when i got to Training Effects and it looks like I am down another pound from Friday. I think the low carb diet is working for me.

Over the weekend, I got my hair colored - went more blonde and today I fit into a dress shirt I haven't fit into for a very very long time. I am getting pumped up. I just wish my knee was okay.

Day 30 in the Gym....

2008-11-07T13:22:00.000-08:00

What a dreary day very gray and rainy. The kind of day that you don't want to get out of bed especially at 4AM. It is also pretty humid out. Today we worked out backs, abs, triceps and calfs. Knee is still really really sore.

I lost 2 pounds this week - yay!!!!!!!!!!!!!!!!!!!!!!!!! Down 9 pounds now. I had two people at work ask if I was losing weight today - double yay!!!!!!!!!!!!!!!!!!!!!!!!

Looking forward to a relaxing weekend filled with hockey games.

Enjoy the weekend everyone!

Day 29 in the Gym

2008-11-06T12:10:00.000-08:00

It is a rainy dreary day today. No Andy today so i got to sleep until 6:30AM!!! I was so excited! My knees are really bothering me today. I am still eating low carbs and feeling pretty good again. I guess we will see how three days of low carbs is when i step on the scale tomorrow. Did I mention I do not like the scales and for the most part they don't like me. On an upbeat my clothes are fitting different and that makes me happy. I wore a blouse today that was really really tight before and now it fits nicely. I had even intended on returning the blouse originally but never got around to it - glad I didn't because now it fits.

Getting my hair done tomorrow and I am feeling like going more blonde. I am in the mood to change it up some. Well tomorrow is Friday and day 3 of training with Andy. I am going to try no to whine tomorrow when he tells me to do lunges or something else I don't like but I can't promise I won't.

Day 28 in the Gym....

2008-11-05T06:07:00.000-08:00

I think the cartoon says it all, especially for women. I just don't understand the "SCALES" I mean one day you weigh one thing and that night you have gained 3 pounds and the next morning you are down 2 and so on and so on. It just drives me crazy. I feel like my weight is all over the place. This morning I was down 2 pounds from yesterday morning. I guess water plays a big part of the number that shows up.

So yesterday I really watched my carbs and ate lots of veggies and lean meat - feeling pretty good today. My knees are really bothering me and I assume it is from running. I will need to change up the cardio for now. Andy has been doing a type of circuit with us so now we just aren't sore say on arms we are sore on arms, legs etc. Today was pretty tough.

Thank you Andy for all you do! I know you don't hear it enough (due to the whinning or sighing) I do appreciate everything you have done for me.

Day 27 in the Gym.....

2008-11-04T08:50:00.000-08:00

Quote for Day:

"Your goals, minus your doubts, equal your reality". Ralph Marston

Success is not a race, be patient.

Success leads to success.

Success is always a work in progress.

Success doesn't come to you--you go to it.

Success is a journey, not a destination.

Focus on the process.

Some people dream about success... while others wake up and work hard at it.

Success is achieved and maintained by those who try-and keep trying.

Everyday is a good day to SUCCEED!

If at first you don't succeed-try, try again

I have been reading a really good book and I am going to try to deplete my carbs for 7 days and then work them back into my diet. I started today. I am eating allot of protein and veggies and "good" fats. It is funny as I look at my log from yesterday and what it will be today my fat and carbs are pretty much the same number switched - my calories are going to be around 1500 today.

We worked our arms and some legs today. I feel like I am getting stronger - I can't believe I can do the pushups I am doing. When I started I could barely do 10. Still not "loving" the lunges but getting better at it and I am not whining as much (right Andy?)

Day 26 in the Gym

2008-11-03T12:26:00.000-08:00

Today we have cardio on our own. After work I am heading to the gym to run. I haven't been real hungry today and I am feeling pretty good. Not as tired. My legs have been really achy lately I think from the running. I am pretty sure Andy will be working our legs tomorrow- ouchy!

Weekend - November 1st & 2nd

2008-11-03T12:23:00.000-08:00

With the biggest "health" scare in my life happening on Friday the weekend ended up being nice. We had hockey and Scott and I went to a fund raiser for another hockey team with Earl and Deb and watched 4 comedians and had a nice dinner. It was a nice night out. We slept in on Sunday and I LOVED turning the clock back. I went to the gym and ran for 30 minutes and did some situps. Later that day I went to Barnes and Noble and bought a book called: Crack The Fat Loss Code - i started reading it and an hour and half later I was still in Barnes and Noble. I ended up buying the book and read some more when i got home. That's about it for the weekend - nothing too exciting - just the way I like it.

Day 25 in the Gym

2008-10-31T14:10:00.000-07:00

Yesterday around 4:30pm my husband called and told me that Salem Radiology called and wanted to talk to me. I had had my mammagram this week so I knew something was wrong. When i called they said they wanted me to come in for more scans and an Ultra Sound. I started crying immediately. The radiologist saw something in both of my breasts. I cried so much and when I left work I knew I needed to go and do cardio so I cried all the way to Londonderry. I showed up with a red and puffy face and I got on the treadmill. My intention was to do 30 minutes of running. When 30 minutes came I said I can do 10 more minutes and I kept saying this until I reached 1 hour of running on the treadmill (20 seconds high speed, 20 seconds rest etc.) I was completely SWEATY. In that hour I forgot about what might be something about to change my life forever.

I didn't sleep well and got up at 4 and got the gym. I had tears in my eyes on the way there but I didn't cry during the workout. We worked arms today and it took my mind off of it.

At work I started crying again and some of my co-workers were really supportive in talking to me. I was so upset I couldn't even go in and tell my boss. I left and went and had the tests done. The mammagram hurt this time and in the ultrasound she found several cysts. Scott showed up and we waited in the waiting room together which seemed forever and all that kept going through my mind was I might not be able to see my boys grow up. The radiologist reviewed the mammagram and the ultrasound and everything for now is fine - whew!!! I started balling when she told me I was okay because I was so scared. I will need to get more frequent mammagrams and ultrasounds to keep an eye on them but I am so thankful that everything turned out. I am completely drained right now and in one hour the little "goblins" will be knocking on my door.

Happy Halloween everyone!

Day 24 at the gym...

2008-10-30T10:15:00.000-07:00

Today is cardio on our own. My plan is to go straight to TE right after work. I have my workout gear right beside me.

Sometimes when I need motivation I read weight loss stories on-line and I look at before and after photos and read people's personal stories. It really pumps me up. I wanted to share something I found today on believing in yourself:

Believe In Yourself & Attain Your Fitness Goals

Weight loss is 90% mental and all it needs is commitment, planning, & goal setting. Once you start believing in your self and loving your body you will be over with all hurdles and you goal will appear as near and as easy to achieve as it was never ever before.

Remember these things and boost your confidence:

* One thing that you cannot recycle is wasted time.

* Though no one can go back and make a brand new start, anyone can start from now and make a brand new end.

* Do not try to lose weight/achieve your goals too fast.

* Make a lifelong commitment to yourself to change your lifestyle habits for the better.

* Always think positive and stay focused.

* Respect your body and treat it well.

It is not failure itself that holds you back but the fear of failure that paralyzes you, so knock off your fears and buck up with your strong will and go get your desired goals.

All of us are the proud owners of the wonder machines i.e. our bodies. In addition, we are lucky to live in an era when great progress is being made and we are now able to understand and know our bodies in a better way.

So love and enjoy your priced possession and take care of it always. In the end, hoping that this will boost you up and start a new beginning in your lives and for the betterment of course.

Day 23 in the Gym...

2008-10-29T13:34:00.000-07:00

Yesterday was a fantastic day! I was in "The Zone" running earlier and was happy all day and the DVD presentation went GREAT! Everyone loved it and the kids went crazy. It was really cool to see my work on the big screen and everyone really appreciated the hard work I put into it. I was still in a good mood when i got to the gym this morning. Today was LEGS - (my least favorite) i made it through, i did my lunges with weights and squats and olympic squats. Tomorrow I will be doing cardio on my own.

Well, gotta go - off to the football banquet :-)

Day 22 in the Gym....

2008-10-28T08:58:00.000-07:00

Today Andy told us to do cardio on our own for 30 minutes. Normally I would choose to go at night but tonight we have plans to show the musical DVD I did for Brandon's football team at Chunky's! I am so excited to see my work on "The Big Screen" That being said I slept in until 5:15AM and went to my gym. I was surprised to see as many people that early in the morning. I did my running routine for 30 minutes on the treadmill and I felt GREAT! I actually got a "high" from it today. I kept my heartrate where it should be to burn fat and I could have ran longer but I needed to get home so Scott could go to work. Tomorrow will be legs with Andy - yuk! - no lunges - no lunges (please no lunges!)

Day 21 in the Gym

2008-10-27T10:59:00.000-07:00

Today was triceps and arms. I can already feel myself getting stronger. The push ups are getting easier along with other weight exercises.

I went to the Dr. today and my foot is still broken. I am 85% healed and she said i have healed since last month. She also said that working out is good for my foot as long as I am not in any pain and that I should be completely healed by January. I guess I am just going to have to deal with the pain a little longer but at least I can exercise and do cardio - whew!

Tomorrow we have to do cardio on our own and then on Wednesday we will work legs. oh Yay! yes that is sarcastic!

Weekend

2008-10-27T10:55:00.000-07:00

October 25 & 26

What a nice weekend. Two hockey games, a movie at The Loop and Spooky World! We saw the movie Express about Ernie Davis the football player - what an inspirational movie.

Sunday, I got my butt to the gym and did 30 minutes (20 seconds running, 20 seconds resting) keeping my heartrate up for 30 minutes. I was completely drenched in sweat. I did some situps after and headed home for a much needed shower. I wanted to go to bed early but a bunch of the hockey parents and kids met us at Spooky World. What a perfect night to walk about and get scared. Everyone got treats and it killed to watch them all eating carmel apples - yum! I did go and ate before I went because i knew I would be tempted and at the movies I had no snacks during the movie. Again I made sure I will full.

Day 19 in the Gym....

2008-10-24T08:58:00.000-07:00

Last night after running a few errands I was so TIRED that when i got home I said to my husband I am too tired to eat, I am going to bed (that was at 7:30PM!~) I slept until 4 and felt good when I got up. We weighed in today and i was happy to be down around 7 pounds for the month. I think my body is figuring out what I am trying to do and is starting to cooperate.

Today was the DREADED legs - i made it through them even those horrible lunges! Ya know I never thought of myself as a "whinner" but I think when I am pushed and in pain working out (pain in a good way) the inner "whinner" totally comes out and I make my whinny comments. Billy picked up on that this AM. Who'd ever known that Martha was a "whinner" hmmmm - need to work on that.

Looking forward to a restful weekend. Going to try to get some cardio in at least one of the days.

Day 18 in the Gym

2008-10-23T12:06:00.001-07:00

Okay a little Halloween humor - I love this time of year and Halloween is one of my favorite nights of the year. Hope this dosn't offend anyone.

ahhhh today felt really good - i was very happy today and in a good mood. I ate my oatmeal :-) We worked arms today - those dang pushups are starting to get a little easier on the balls. Andy had us do "Throw-Ups" with the weighted balls. Tomorrow is LEGS - not my favorite at all!

Also, today i wore a tee-shirt that I haven't been able to wear in a few years because it was too tight and didn't feel comfortable - it fits perfect now :-)

Day 17 in the Gym....

2008-10-22T11:33:00.000-07:00

So I took Andy's advice and ate oatmeal at 4:15AM before my workout and i did have more energy today- yipeeeee! He worked us hard today - no rest for the weary! we kept going and going and going (I better stop before I get dizzy). I really felt like I accomplished something today.

When I went home my husband told me that when he was playing hockey last night (mens league) one of his coaches for our NE Predators team asked him if I was losing weight - he noticed! yay! that totally made my day! He is the first person who has said something (except for my hubby of course) he dosn't count though. Starting in November we will be going to 3 days training and 3 days cardio on our own. That will be challenging but I think it will be good.

well back to work -sigh....

Day 16 in the Gym

2008-10-21T11:13:00.000-07:00

okay today SUCKED! When I got to TE Andy says we are doing legs - I think to myself - oh no problem - I always thought my legs were pretty strong - WRONG! I had a really hard time with balance today and the lunges killed my legs - i was NOT happy. I made it through about 40 minutes and Andy said go to the Treadmill so I went and ran for 20 seconds, rested for 20 seconds for 20 minutes. I haven't sweated so much since I started. My foot is really bothering me now and i go next week to the Dr. to see if it is still broke.

I was pretty down on myself when I left and Andy recommended eating oatmeal before I come so I will try that tomorrow. I hope tomorrow will be easier/better.

Day 15 in the Gym

2008-10-20T08:46:00.000-07:00

This morning wasn't so bad getting up. I wasn't as tired as I normally am. When I got to Training Effects I jumped on the treadmill and warmed up. My foot felt good today and I ran a little on the treadmill. Felt good. Today we worked on our arms and boy did it BURN!!!! I also felt like I was going to be sick. After he kicked our A!^%# I felt better when I left. My arms are fine unless i try to lift them up.

The Weekend

2008-10-20T08:42:00.000-07:00

October 18 & 19th

Friday at work I was exhausted! The boys went to the UNH game and I got the house to myself. After work, I walked around Lowell and ate a 6 inch turkey sub on wheat bread - yum! I was so tired i went home, watched a little TV, read and passed out by 9AM - i didn't wake up until 10AM. We had a hockey game in the afternoon and I find my food is thrown off on the weekends with all the traveling, I am finding it hard to eat every 2 to 3 hours. I had 3 big meals on both days.

Sunday was filled with early football and hockey games. I went to the grocery store and bought some healthy food for the week. Of course I had to go to bed early and didn't watch the Red Sox - i need my beauty rest so I can get up at 4AM

Day 14 in the gym....

2008-10-17T11:26:00.000-07:00

I encourage all women to to self examinations and to have your yearly mammagram.

So Wednesday I was whinning and crying about not losing more weight and then last night I went into Boston and photographed an event for Ann Taylor for Breast Cancer Survivors. There were 11 beautiful women of all ages (even a hockey mom) and boy did their stories touch my heart. These women have been through so much and I am whinning about losing weight. It really put things into perspective.

The event went really well and Ann Taylor gave each of the girls the outfit they wore for the show. I photographed the fashion and show and afterwards. It was allot of fun and these woman rock! I got home late last night and woke up at the time I normally leave the house so I ran around the house like a mad woman getting ready this AM. Andy worked us hard today - legs and shoulders and of course abs. I was dying and I have never been so happy to see 6AM come!

Day 13 in the Gym...

2008-10-16T10:05:00.000-07:00

October 16, 2008

I have really been craving sweets lately - I WILL NOT GIVE IN I WILL NOT GIVE IN........

Today was arms - yikes! total jello! My hands wouldn't stop shaking. It is 1:00PM and I can still feel it from this morning.

I am really excited I got asked to photograph an Ann Taylor "Survivor" event in Boston at The Loft. It should be allot of fun and inspirational. This means a long night so tomorrow at 4AM is going to be really hard to get up and get to Training Effects. Andy take it easy on me!

Day 12 in the Gym

2008-10-15T13:16:00.000-07:00

Here are some photos of that show all of our muscles - thought I would post this so I could study it and learn what and where everything is. I feel like I am in Health class (ha ha ha)

October 15, 2008

Todays workout was back. Great workout. Everyone was good until we had to get weighed at the end of the session. I was really nervous and I was very disappointed when I stepped on the scale and had only lost 3 pounds in 3 weeks. I actually cried in the car. My husband told me don't worry about the numbers just focus on how your body is changing and he said he has noticed i look different. I just want so hard for all this hard work and eating right to pay off. I finally cried and got it out of my system. Now I am feeling better. I am going to have to step it up outside of the gym with cardio I think. I am giving Andy my food log tomorrow, maybe he will find something I am doing wrong with my diet. I just hate getting on the scales.

Okay enough whining focus focus focus!

Day 11 in the Gym

2008-10-14T12:14:00.000-07:00

October 14th

Yesterday was a holiday so this week will be a short week. Andy lost electricity last night and was a little late so today was a short workout. He worked us out on our legs (lots of squats and lots of ab work) I think tonight I will hit the gym and do some cardio.

I weighed myself yesterday and it showed I am down almost 5 pounds since I started the challenge. It is kind of disappointing, I guess I expect more out of my body than i should. I am hoping that with all the hardwork and clean eating i will start to notice a difference in my body soon. I do feel better that I am eating better and I actually don't feel as flabby. I will continue to hang in there and not give up.

Long Weekend

2008-10-14T12:08:00.000-07:00

October 11 - 12

Let the weekend begin! I was so excited to get to sleep in on Saturday. I can't believe how tired I am from this past week.

We had 2 hockey games today and was on the go. I tried the Duncan Donuts veggie egg white flatbread and it wasn't bad - the website says it is under 300 calories. I am so glad Duncan has some healthy options now. Also, Saturday night we went out to dinner with another couple and they all got the Prime Rib was looked yummy. I ordered baked swordfish with beets and a plain sweet potato on the side. It was pretty good. I am happy I am trying fish now.

Day 10...

2008-10-10T05:53:00.000-07:00

October 10, 2008

Here is a lovely photo that shows what I worked today and boy do i feel it right now! I can only imagine what my "noodle" arms are going to feel like tomorrow. Whew - I have made it through week 2. Last night after work I went to the gym and did 25 minutes on the Elliptical and then headed home for a hot shower. I ate turkey burger and a sweet potato with cinnamon - yum! then i fixed my family pasta with meat sauce. I was so tired last night - I watched the first part of The Biggest Loser from Tuesday night. That show is so motivating.

This morning was biceps and triceps. First off my the backs of my legs were hurting when i got up this morning. As I left Andy this morning my arms felt like wet noodles - yikes! This work out stuff is so hard and some of the most simple looking exercises are the hardest.

I am so excited it is the weekend! I get to sleep until 7AM tomorrow morning -3 more hours than all this week - woo hoo!

Day 9....

2008-10-09T06:22:00.000-07:00

This has NOTHING to do with working out but I received it as a joke this morning and it just made me smile - Happy Thursday everyone!

Today was legs - oh how painful - i am still shaky from the workout. I am going to try to go and do some cardio at my gym tonight. My foot still really hurts so i will have to do the bike or elipitcal (sp).

Late yesterday afternoon we went apple picking and pumpking picking and had a really good time. Afterwards our family went to Chili's for dinner. I got the Tilipia backed fish with steamed veggies. It was very good. I will say when we got there a beer sounded really good and chips and queso dip but i kept strong and ate healthy.

Until tomorrow....

Day 8 Workout

2008-10-08T06:17:00.000-07:00

Okay girls here is a little eye candy for you! All I can say is (mouth open) WOW! Working out is a GOOD THING! Here are some of thos words Andy was using today :-)

I figure I will post this so I can keep looking at this to try to remember all of these muscles
Today was shoulders. We worked 3 different muscles today. Andy explained them all. He is very smart and knows his stuff. My foot is still bothering me which is bumming me out. I hope it is healed when I got back to the Dr. I really want to start doing some heavy cardio.

I am also bummed a little that I have lost only 2.5 - 3 pounds (depending on what time of the day I step on the scale) - Andy reassured me not to look at that and he said my body is in shock right now and is still trying to store fat because it is not use to me eating good and working out. The good news is I feel stronger and healthier.

October 7, 2008

2008-10-07T08:07:00.000-07:00

Day 7 Workout

Today was "lower back" day. Not too bad. I am so excited that my body isn't in allot of pain anymore. I am definately sore after each workout but I am walking better and the pain isn't as bad as last week. Last week was pretty dang bad. I actually didn't know your body could hurt like that.

My foot was really bothering me today so I did the bike instead of the treadmill. It was a good workout and the time went by really fast.

Tomorrows workout is shoulders - woo hoo!

Hi Andy! (waving)

Monday, October 6th

2008-10-06T11:49:00.000-07:00

Day 6 - workout

Today was day 6 with Andy. He had Deena and I do chest exercises and cardio today. There were some tough ones and my arms were very shaky. The last 20 minutes we did cardio on the treadmill 20 seconds running, 20 seconds rest and so on. I was so excited to make it to 20 minutes and I felt really good afterwards. My foot is still broken and hopefully will ge the "green light" at the end of the month that is 100% healed. I can't wait to start running (did I say that!) I have always wanted to run a 5K but I have never enjoyed running. I am hoping that this experience will change that.

I am not as sore today and i can tell a difference in the way I feel inside from eating "clean" I have a feeling my arms will be sore tonight and tomorrow.

Tomorrow's workout will be focused on our backs.

Sunday, October 5th

2008-10-06T11:41:00.000-07:00

After a LATE night we met up with the team at the football field at 7:00AM - it was freezing and very foggy. We won the game and I got some good photos. I had some black coffee and a protein bar before the game - after the game i was so hungry! We stopped off for breakfast. Brandon and Scott got the buffett which was loaded with eggs, bacon, sasauge, hashbrowns, pancakes - etc. For the first time in years I didn't get the buffett - i ordered an eggwhite omletee with veggies and some sliced tomatoes on the side. I felt really good after and glad I didn't cave in.

We went to my oldest sons hockey game after football and we got home late afternoon.

Oh yeah one more thing - my "behind" and the back of my legs are still really sore from Friday's workout - thanks Andy!

Saturday, October 4

2008-10-06T11:36:00.000-07:00

Ahhhhh the weekend! Yay! I slept to 8:00AM - woo hoo! All week I have been getting up at 4:00AM to get to Training Effects. It felt sooooooo good to sleep. We had a really busy day. First off was Brandon's hockey game. He played up a level and did really well. After our hockey game we headed to Laconia for a "football" fun filled weekend. Our new friends from football had a big bash and they have a gorgeous home with an awesome view of the lake. The kids had a blast. There were lots and lots of temptations for me. First off, there was allot of alchol and the food - oh my gosh there was so much food! I did really good and ate chili, some fruit and lots of raw veggies. I skipped over the desserts and the chocolate fondue fountain. It was Christine's b-day and her husband had a cake and firecrackers to end the night.

It is hard being away from home and I didn't prepare well at all. I did bring protein bars but i should have planned more meals.

Everyone on the football team is real supportive and excited for me.

A Little Friday Humor

2008-10-03T10:32:00.000-07:00

Happy Friday everyone!

Day 5...

2008-10-03T10:21:00.000-07:00

October 3, 2008

It was a little harder to roll out of bed at 4AM today. I had a small protein bar before I left and threw in some laundry. That is the nice part about getting up early. I can get some stuff done around the house.

Andy introduced me to Deena who is another contestant and she will be working out with me at 5AM. She was really nice and I think she looks great already. We didnt' get to know each other well because Mr. Andy had the "whip" out and kept making us do exercises. The nerve! No rest for the weary.

Today was the hardest day for me since we started. I HATE HATE lunges and I stink at them. I had a really hard time with those and I had a hard time stepping up on the workout bench and putting my other leg up. He also tortured us with weights. I couldn't wait to go home and get in the hot shower after it was all over.

I am so excited that I have survived a week of training. I am proud of myself and I can't wait to sleep late tomorrow! So glad it is the weekend!

Day 4...

2008-10-02T09:44:00.000-07:00

October 2, 2008

It was pouring down rain at 4:30AM when I left my house to go to Training Effects this morning. It was one of those mornings you just don't want to get up and go anywhere but I did. The gym was filled this morning. Lots of laughs and lots of grunts. Today Andy had me do lower back and more arm exercises. I was a little bummed that I couldn't complete some of the exercises. I needed to do 15 and had a hard time on a few. I hope to get allot stronger soon.

I feel better today. My legs aren't aching quite as bad but my upper body is pretty sore.

I hand in my food log tomororw and will get comments back on my previous one. I am curious to see what I need to change and here Andy's suggestions/comments.

Day 3 with Andy....

2008-10-01T10:45:00.000-07:00

October 1, 2008

All I can say is OUCH!!!!!! How can ones body be so dang sore? Why is it so painful? It didn't hurt when I was eating all that Micky D's and restaurant food for years. If I only knew this years ago. I feel like I have been hurting my body a long time and I hope I can repair the damage.

I am still eating clean and feeling good and full after each meal. I am also down to only 1 diet soda a day. I use to drink 3-6 a day! I have also given up sweet-n-low in my coffee.

Okay so day 3 - let's see oh yes Andy made me work and work hard. We did arms today. They are still shaky. I enjoyed using the weights but it is hard work. I can't wait to get stronger. We also worked my worst spot - my abs. After I left I felt really good mentally my body on the other hand - um SORE

Also, waving to the 5:00AM gals! You guys look great. I hope someday I can do some of the exercises you do. Love your dedication!

Thanks again Andy, Billy (Training Effects) and 106.3 for this amazing opportunity!

Martha

Day 2 with Andy

2008-09-30T06:10:00.000-07:00

okay so I get up again at 4:00AM not so bad. I am still excited and nervous about everything so I think that helps me get up and keep my engery. I am sure it will hit soon and I will be going to bed really early and dragging my butt to get up.

Today as I hobbled into Training Effects with my aching body, smiling Andy was ready to work hard. I really worked hard today and did allot of stability moves and lots of push ups - i really don't like those (hee) and honestly I can't believe I can even push my weight up off the ground so I was excited to complete them. I have to also say that squats well they are not my favorite thing either. My quads are really feeling it and my legs have been shaky since I left the building. My mind feels excited still and I am really pumped up about this experience. What do I expect after not working out in 13 years.

I don't feel alone with my pain after reading everyone else's posts. I saw Rebecca there this morning - hi Rebecca! Everyone at the gym is very friendly and nice. Andy your okay too (ha ha ha)

I am still eating "clean" and tracking my food. Andy will talk to me on Friday about what I need to add or cut back on. Right now I feel great! I hope I don't have to go to the bathroom soon - it will be a painful and slow walk to get there.

See you tomorrow Andy my friend! Good luck everyone!

Here is my inspiration photo - this was taken in April 1995. This is where I want to be again...

Martha :-)

Quote of the Day....

2008-09-29T08:19:00.001-07:00

"Success is liking yourself, liking what you do, and liking how you do it."

~Maya Angelou

First Meeting with Andy

2008-09-29T08:16:00.000-07:00

Well I have survived the first day with Andy. I woke up at 4:05AM and ate some fruit and met up with Andy at 5:00AM. Today we went over my foodlog and checked my flexability and my working heart rate. Boy do I need allot of work! The exercises that look so simple well they WEREN'T for me. I actually was sweating from the exercises. We haven't even started cardio or weights - yikes!

At the end Andy measured my bodyfat. I am soooo embarrased with the number and I can't wait to get that number down. I have allot of hard work ahead of me and I am ready to "GER ER DONE!"

Until tomorrow.....

Friday Quote of The Day

2008-09-26T10:51:00.001-07:00

I just found this quote and love it!

"Life is short, Break the rules, Forgive quickly, Kiss slowly, Love truly, Laugh uncontrollably, And never regret anything that made you smile."

Andy just called me

2008-09-26T10:26:00.000-07:00

Today is Friday the 26th and Andy called to check in. We had a long chat and I am really excited we are going to be working together. I know he is going to kick my A*$#& and maybe I won't like him next week when we start working out as much as I do now but I am sure once I get over the "hurting and aching" phase he will be my friend again (ha ha ha)

Here is my fab new trainor! Meet Andy....

Andy if you see this please be easy on this body Monday!

Nutrition Nutrition Nutrition

2008-09-26T09:18:00.000-07:00

at 9:00AM I met Andy at the Natural Choice Market in Hooksett. Scotty came along with me. I met the owner Debbie and she was soooo nice. She and Andy took me around the store and we talked about all different foods and why they are good for you and the ones that aren't. I appreciate both of them to take time out of their busy days to disucss nutrition with me. I bought allot of grocery's and I am ready to start. I am also going to start a food log.

Did I mention I am excited!

Andy called me today

2008-09-26T09:11:00.000-07:00

September 22, 2008

I get a phone call on my cell phone around 10:00AM from Training Effects and the guy on the other end was Andy my new trainor. I asked now which one are you and he said "I am the good looking one" I cracked up and said are you the hockey dad? He said yes - whew glad I got that right. After talking we planned on meeting at Natural Choice Market grocery store in Hooksett to discuss nutrition on Thursday at 9:00AM.

I am really getting excited now!

Saturday, August 20th

2008-09-26T08:57:00.000-07:00

Okay so today was a big day. I had to reschedule a photoshoot and I was late for my neighbors daughters wedding. At 11:00AM I showed up at TRAINING EFFECTS - this is going to be my new home away from home. Frank 106.3 was there and I got to meet the other winners for the challenge. There are 5 woman and 1 man. We got to get to know the trainers a little bit by talking to them and then Billy the owner told us what was in store for each of us - allot of hard work, change of diet, committment and some more committment. I like their motta - Work Hard or Go Home thus my blooger website name.

I met Sarah and she is awesome! I can tell she is a very nice person and has a great personality and she really wants us all to succeed. We won't let you down Sarah!

Here is a photo taken at the event - I can't believe how horrible my body looks! Yikes!

The Call.....

2008-09-26T07:42:00.000-07:00

September 19, 2008

I got the call! Yep I got it! When I heard on Frank 106.3 radio station about the Slim to Win Challenge I felt like this was a sign for me so I checked out the website for Frank 106.3 and saw that Training Effects was located in Londonderry NH which was another sign so I decided to write the essay and send in my photo (thank you B for taking the photos of mom) and when i e-mailed off my entry I had a good feeling about it then on September 19th I got the call from Jim and Sarah and I was so happy! Thank you Sarah and Jim!