Thursday, August 30, 2012
Work Out With Me!
My first video post! I impress myself with my technical abilities!! Ok, enough patting myself on the back- here is the video I've made for my Challenge Group I'm starting on Sept 10. Sign up and get me as your FREE coach.
Challenge is a funny word to use here and I prefer "support" group. The challenge is an internal one- how committed are you to changing your life? Getting healthy? Staying healthy?
The group will live on Facebook. We'll have daily work out check ins, motivational posts, funny quotes, rants, recipes, tips, and an open forum to ask any question you may have. Let me know if you have any questions!
Wednesday, August 29, 2012
Blood Type
I came across THIS article in Mens Health about how to eat right for your blood type. Apparently our blood type says a lot of about our diet, how our bodies work, and how we can achieve our goals, according to Dr. Peter J. D'Adamo, author of Eat Right 4 Your Blood Type.
My blood type is A+, and I agree with everything the article says below, except for the workout. While I have a new respect for yoga and enjoy doing it, I definitely need to work out an intense sweat.
TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.
This was interesting to read since I've been toying with the idea of going Vegetarian and possibly Vegan. The more I read about a plant based diet, the more I like it. I just don't know how easy it'll be to pull off. I'm doing pretty well this month with my clean eating, so it might be easier than I think.
Sunday night, DH and I went to a concert and had free appetizers in the VIP Club. I didn't have dinner since they usually have a spread laid out, so I was stuck with pizza balls and fried mozzarella. In the moment, I loved those pizza balls. Later on though, I felt really gross. Lesson learned!
My blood type is A+, and I agree with everything the article says below, except for the workout. While I have a new respect for yoga and enjoy doing it, I definitely need to work out an intense sweat.
TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.
This was interesting to read since I've been toying with the idea of going Vegetarian and possibly Vegan. The more I read about a plant based diet, the more I like it. I just don't know how easy it'll be to pull off. I'm doing pretty well this month with my clean eating, so it might be easier than I think.
Sunday night, DH and I went to a concert and had free appetizers in the VIP Club. I didn't have dinner since they usually have a spread laid out, so I was stuck with pizza balls and fried mozzarella. In the moment, I loved those pizza balls. Later on though, I felt really gross. Lesson learned!
Friday, August 24, 2012
Thursday, August 23, 2012
Motivation
As I "meet" more and more people through my work with Beachbody and in my health journey in general, I'm reminded how hard it is to get started on changing your life. Nothing about losing 80 lbs was or is easy. In fact, these last 10 lbs have been the hardest, but getting to a place where I was ready to change my life was hard.
I've had a weight problem my entire life. I don't ever remember not having rolls and pudge. I didn't know it was normal that your thighs should NOT rub together when you walk. I've done diets before too. If you read my first post- there is very little I haven't tried. All those years though, I didn't know how unhealthy it was to be as big as I was. I don't know my highest weight, but around 18 or 19, I was wearing a size 22. At 5'8'', I was a pretty big girl.
I was 11 when my dad had his first heart attack. I can't recall if he's technically had a second one, but in the last 22 years, he's had quadruple bypass surgery, multiple stents, coronary angiograms, and many hospital stays for various infections and toe amputations.
He is a severe Type 2 diabetic.
I don't have memories of him playing or horsing around with me or my two brothers. We didn't do physical activities together unless it was yard work. He always loved yard work! Needless to say, my relationship with my father, while very good, has always been overshadowed by his ill health. He does not eat well or exercise.
He's not even 60 yet and he is less mobile than my husband's 86 year old grandmother. He lost five toes on one foot, has very poor circulation in both legs, sleep apnea (although uses a machine most of the time), and almost constant back pain.
I had just had Sweet Pea when my dad started losing his toes. I had already been on and off high cholesterol medication starting at age 26. My first pregnancy was high risk due to my high blood pressure and I dreaded every appt during my second pregnancy because my OB kept telling me to expect the same issue. There I was- almost 100 lbs overweight, high cholesterol, borderline high blood pressure, and suffering from post partum depression. When I heard about my dad (I live in a different state), I was DONE. We didn't know if the infection would keep spreading. Would he lose his leg? Would my mom be able to take care of him? Would he be able to take care of himself? Was this the beginning of the downward spiral? It was the straw that broke the emotional camel's back.
There was no way in HELL I was going to put my kids through what I've gone through the past 20 years. It's horrible to think that the next phone call from my mom is going to be the one telling me my dad is dead.
I started to educate myself about calorie consumption and healthier eating. I joined Weight Watchers. I had a friend who offered to do a weight loss challenge with me. I reminded myself every time I wanted to eat more or poorly that it wasn't worth it. Instant gratification was NOT worth the big picture reward. I had (have) good days and bad days- good meals and bad meals, but I stick with it, got over it and move on. Knowing that I have full control over my body, my life, my future is addictive and keeps me motivated.
Today, I feel healthy. I look healthy. I am healthy.
I've had a weight problem my entire life. I don't ever remember not having rolls and pudge. I didn't know it was normal that your thighs should NOT rub together when you walk. I've done diets before too. If you read my first post- there is very little I haven't tried. All those years though, I didn't know how unhealthy it was to be as big as I was. I don't know my highest weight, but around 18 or 19, I was wearing a size 22. At 5'8'', I was a pretty big girl.
I was 11 when my dad had his first heart attack. I can't recall if he's technically had a second one, but in the last 22 years, he's had quadruple bypass surgery, multiple stents, coronary angiograms, and many hospital stays for various infections and toe amputations.
He is a severe Type 2 diabetic.
I don't have memories of him playing or horsing around with me or my two brothers. We didn't do physical activities together unless it was yard work. He always loved yard work! Needless to say, my relationship with my father, while very good, has always been overshadowed by his ill health. He does not eat well or exercise.
He's not even 60 yet and he is less mobile than my husband's 86 year old grandmother. He lost five toes on one foot, has very poor circulation in both legs, sleep apnea (although uses a machine most of the time), and almost constant back pain.
I had just had Sweet Pea when my dad started losing his toes. I had already been on and off high cholesterol medication starting at age 26. My first pregnancy was high risk due to my high blood pressure and I dreaded every appt during my second pregnancy because my OB kept telling me to expect the same issue. There I was- almost 100 lbs overweight, high cholesterol, borderline high blood pressure, and suffering from post partum depression. When I heard about my dad (I live in a different state), I was DONE. We didn't know if the infection would keep spreading. Would he lose his leg? Would my mom be able to take care of him? Would he be able to take care of himself? Was this the beginning of the downward spiral? It was the straw that broke the emotional camel's back.
There was no way in HELL I was going to put my kids through what I've gone through the past 20 years. It's horrible to think that the next phone call from my mom is going to be the one telling me my dad is dead.
I started to educate myself about calorie consumption and healthier eating. I joined Weight Watchers. I had a friend who offered to do a weight loss challenge with me. I reminded myself every time I wanted to eat more or poorly that it wasn't worth it. Instant gratification was NOT worth the big picture reward. I had (have) good days and bad days- good meals and bad meals, but I stick with it, got over it and move on. Knowing that I have full control over my body, my life, my future is addictive and keeps me motivated.
Today, I feel healthy. I look healthy. I am healthy.
Wednesday, August 22, 2012
Wednesday Weigh In
I'm very happy to report my weigh in this morning:
148.5 lbs!!!!!!
Yes, it's the same as last week, but it was a really emotional weekend for me and I got off track with my eating. The kitchen is the first place I go when I'm feeling out of control or sad. I just ate too much.
My weight was up again on Sunday so the past few days, I've buckled down and ate as cleanly as I could. I also kept my calories to between 1300-1400 per day. It paid off this morning!
I'm finishing up the last month of ChaLEAN Extreme- I still love it, even after four months! I admit, I'm over her cardio work outs, but maybe that's because they kick my butt? I'll post progress pictures when I'm done in a few weeks. I've got some guns now!
148.5 lbs!!!!!!
Yes, it's the same as last week, but it was a really emotional weekend for me and I got off track with my eating. The kitchen is the first place I go when I'm feeling out of control or sad. I just ate too much.
My weight was up again on Sunday so the past few days, I've buckled down and ate as cleanly as I could. I also kept my calories to between 1300-1400 per day. It paid off this morning!
I'm finishing up the last month of ChaLEAN Extreme- I still love it, even after four months! I admit, I'm over her cardio work outs, but maybe that's because they kick my butt? I'll post progress pictures when I'm done in a few weeks. I've got some guns now!
Monday, August 20, 2012
Zucchini Bread
I have developed a love of all things zucchini. Luckily for me, my uncle grows a ton of them in his garden each summer and gifted me with two very large ones this weekend.
I googled a clean eating recipe and found this one on line. I whipped it all together and made a delicious zucchini bread! Below is the original recipe, but because I'm all class, I had to get creative with a few ingredients I didn't have. I've made notes below regarding what I changed.
I googled a clean eating recipe and found this one on line. I whipped it all together and made a delicious zucchini bread! Below is the original recipe, but because I'm all class, I had to get creative with a few ingredients I didn't have. I've made notes below regarding what I changed.
Vegan Zucchini Bread
1 1/2
cups whole wheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt (I used regular salt)2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/2 cup unsweetened (vanilla) almond milk
1 teaspoon apple cider vinegar
1/2 cup organic evaporated cane sugar or sucanat (I used regular sugar and wished I had substituted stevia instead)1/4 cup virgin unrefined coconut oil, melted (liquid)
1/4 cup unsweetened applesauce (I didn't have any, so I bumped the coconut oil to 1/2 cups)1 cup finely shredded zucchini
1 1/2 teaspoons pure vanilla
1/2 cup chopped toasted walnuts or pecans (optional- didn't use)2 tablespoons roasted cacao nibs (optional- didn't use)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt (I used regular salt)2 teaspoons ground cinnamon
1/4 teaspoon ground ginger
1/2 cup unsweetened (vanilla) almond milk
1 teaspoon apple cider vinegar
1/2 cup organic evaporated cane sugar or sucanat (I used regular sugar and wished I had substituted stevia instead)1/4 cup virgin unrefined coconut oil, melted (liquid)
1/4 cup unsweetened applesauce (I didn't have any, so I bumped the coconut oil to 1/2 cups)1 cup finely shredded zucchini
1 1/2 teaspoons pure vanilla
1/2 cup chopped toasted walnuts or pecans (optional- didn't use)2 tablespoons roasted cacao nibs (optional- didn't use)
Preheat oven to 350 degrees.
Spray bottom of 8×4-inch loaf pan with cooking spray. In large bowl, combine
flour, baking powder, baking soda, salt, cinnamon and ginger; mix well. Set
aside.
Stir together almond milk and
vinegar; let stand 2 minutes until thickened. In medium bowl mix almond milk
mixture, sugar, coconut oil, applesauce, zucchini and vanilla until well
blended. Add to flour mixture, stirring until just combined. Stir in nuts and
cacao nibs.
Spread batter evenly in pan.
Bake 50 to 60 minutes or
until browned and toothpick inserted in center comes out clean. Cool in pan 10
minutes. Remove from pan and cool on wire rack.
Makes 1 loaf (12 slices)
Calories per slice: 168
Carbs: 20 g
Fat: 10 g
Protein: 2 g
Sugar: 9 g
Fiber: 2 g
When I make this again with
applesauce and stevia, I will report the nutritional value.
Tip: This hearty whole grain
zucchini bread is lightly sweetened. If you prefer a sweeter loaf you may want
to increase the sugar to 3/4 cup
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