tag:blogger.com,1999:blog-2248042380898424112024-03-04T23:42:07.160-05:00Abundant HealthMind....Spirit....Body....HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.comBlogger166125tag:blogger.com,1999:blog-224804238089842411.post-64058738505914611852009-10-05T21:44:00.004-04:002009-10-05T22:15:35.356-04:00Migraine Free for 19 YearsThis is a remarkable story from my friend, Rosanna...thought I'd share with my blogging friends! Thanks, Rosanna, for sharing!<br /><br />I've always had headaches -- even as a child. At age 15, they became migraines and escalated<br />in severity and duration after I was involved in a car accident at age 19. From that point on my<br />migraines began lasting <strong>24-72 hours and would hit every 3-5 weeks</strong>. At times, I got two or three migraines in a one-month period.<br /><br /><strong>I went to every doctor</strong>; our family physician, eye doctors, OB/GYN, Neurologist, Osteopath,<br />& Massotherapist. It was first blamed on menstruation, PMS and heredity. Then, all the doctors<br />cancelled that theory and began blaming my car accident injuries, which I had years after the<br />migraines began. <strong>I was given all types of medication</strong>; Valium, muscle relaxants, antidepressants, prescription and non- prescription pain medications and Morphine at the hospital. Nothing worked! That's why in 1977 I stopped taking any and all medications. I gave drug lectures at the high schools as part of my job with the Police Department, and I knew what harm these drugs could do to your body. Yet, all the doctors wanted me on them. My physicians and specialists didn't know what else to do except advise me of a pain clinic in Michigan that would teach me to "live with the pain". I felt I HAD learned to live with it because I'd managed to live "around" my migraines and lead a normal life throughout it all.<br /><br />In the meantime, <strong>over the years I truly did everything to rid myself of this pain and agony</strong>. I went to many doctors and specialists, had physical therapy and even took Yoga classes and Biofeedback for breathing and relaxation techniques. I can't tell you how much money my parents and I spent over the years.<br /><br />When I got a migraine, I'd know 6-8 hours in advance. I was never able to prevent it. It would<br />begin as a headache across the eyes and forehead, then travel to my temple area and top of my<br />head. Once the pain reached the base of my neck, there was no stopping it! I was forced to lie<br />down, immediately, in a totally darkened room with no noises or movement. You cannot walk,<br />let alone drive a car during one of these migraines.<br /><br />A phone ringing would kill me with pain! I'd have nausea and dry heaves, along with vomiting if I merely lifted my head off the pillow. My pain was severe and debilitating! It never subsided in intensity, but remained the same level throughout the duration. Some migraine sufferers say theirs subsides in cycles. One never lasted less than 24 hrs. for me and usually lasted 72 hrs.<br /><br />My two pregnancies gave my husband Dan, and me, an idea that my migraines might be an<br />imbalance in my system with some hope for the future. During both pregnancies, and while<br />nursing our daughters, I never got a migraine. We couldn't believe it! Relatives and close friends<br />were amazed. And we felt we had hit on something important.<br /><br />So, we ran back to my OB/GYN who delivered our girls, my OB/ GYN who treated my<br />migraines since I was 16 yrs. old, and my family physician. And to our amazement, they merely<br />agreed this meant it was hormone related and they could treat me with a medication used for<br />endometriosis. But, neither one recommended it because it could cause sterility and we wanted<br />more children. Each one made this diagnosis sitting behind a desk.<br /><br />My cousin was helped with Shaklee Supplements for Epstein Bar Syndrome (also known as<br />Chronic Fatigue Syndrome) and she pressured me constantly to try them. As a favor, we went to<br />a nutrition talk at her home - reluctantly. But, it proved my saving grace. Many things said during the nutrition sounded like questions we'd brought to the attention of my physicians.<br /><br />It all made sense, but I didn't immediately run to get Shaklee because it sounded too simple of a<br />solution, after years of tests, therapy, medications and doctors. I believed they helped my cousin, but felt migraines were a world apart from what she had. Two weeks after that nutrition, I experienced a 72 hr. migraine and my husband set up an appointment to discuss a supplement<br />program.<br /><br />Dan was extremely supportive of me when I began the program. He even began taking the<br />supplements so we would have a buddy system. After all, we'd get our money back in 30 days if<br />we didn't feel better. Plus, they were just foods -- not drugs. About 7-8 days after I started the<br />program, I got a migraine. It lasted two and one-half hours and I'm still waiting for it to return. I<br />had a few in the first two months which felt as if they were on their way, but I was able to get rid of that dull, mild, headache feeling by taking extra supplements. With time, it got easier and<br />easier to "ward off" the migraine before it hit.<br /><br />All I have done differently is take Shaklee Food Supplements. It's wonderful and I can't find<br />words to describe the joy and relief I feel each passing day. I feel like a walking miracle!<br />I began by taking the following supplements and followed Dr. Klinkhammer's Health and<br />Harmony Program.<br /><br />I've altered my initial program accordingly over the years.<br />I want everyone to know there may be hope for them. This is NOT a cure, and I'm not saying<br />you will rid all migraines in 90 days. It's taken longer for some. But, you deserve to know if it<br />will work for you. If you get the same results I've gotten, you will be thankful for the rest of your<br />life!<br /><br />Love, Rosanna MontecalvoHealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-78307638205257369442009-10-04T20:28:00.004-04:002009-10-04T20:39:28.001-04:00Welcome Back to the TrackWow, I cannot even explain how great it feels to be able to go out and run again. After 2-3 months of not running, I feel like a new woman hitting the track! I am staying away from the road for a while because I want to take care of my knee, but running on the track was just as beautiful. I am so grateful for the ability to run & what running does for my body. I feel like I could conquer the world, tackle the lions, focused, praying and running in the brisk air, just God & me (and the football players in the distance). <br /><br />Thank you, God, for a beautiful fall day! Thank you for focusing me on your goodness and giving me special blessings like being able to run again. Thank you for teaching me to slow down, take it easy, heal and submit my competitive spirit. Thank you for teaching me to praise you in the storm and be grateful for everything that comes along my path.HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-43988301030097637602009-04-22T09:24:00.006-04:002009-04-22T09:52:21.996-04:00Celebrate Earth DayOkay, everyone...today is Wednesday and it is time to check in...<br /><br /><div></div><img id="BLOGGER_PHOTO_ID_5327512750192595410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 76px; CURSOR: hand; HEIGHT: 116px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihIRoNH1EwnNDbzhYIdXyM_BZh8Bm89EGaSBwizQomaIMfJsS2PGZMMWCQbEZrNk_X3zDTKg7QaKLSkg03VTRdZR18vlOUCWNbh8iwj5XBWO2PHGQgdCwaZ9BlERmNdwZWztXWtd3ug2g/s400/discipleship.jpg" border="0" /><br /><div>1. In honor of Earth Day, what is something you're going to do to be GREEN today, this week, this year??</div><div> </div><div>2. What was your greatest victory this week?</div><div></div><div> </div><div>3. What was your greatest challenge?</div><div> </div><div> </div><div>Visit <a href="http://www.servegodsavetheplanet.org/">www.servegodsavetheplanet.org</a> for some great blogs and more information on Serving God by helping to save the planet!</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com7tag:blogger.com,1999:blog-224804238089842411.post-83852850039727659972009-04-17T05:00:00.000-04:002009-04-17T05:00:00.367-04:00Girls Just Wanna Eat!<strong><em>I thought this was an interesting article from Women's Health Magazine! I hope you find it interesting!</em></strong><br /><strong><em></em></strong><br /><strong><em>Never Have a Pig-Out Again</em></strong><br />A bad day can send even the healthiest eater on a chocolate cake bender. Knowing how emotions and appetite are connected can help you curb your impulse to overeat.<br />By Karen Asp<br />You sail through Super Bowl parties every year without dipping a single chip and survive the annual Girl Scout cookie blitz. So why does one lousy fight with your boyfriend land you elbow-deep in a tub of mac 'n cheese? Maybe because a dieter's worst enemy isn't temptation; it's a really foul mood.<br /><br />"<strong>Emotional eating is the number-one reason most diets fail</strong>," says Linda Spangle, R.N., M.A., a Denver-based weight-loss coach and the author of 100 Days of <a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/weight-loss/get-rid-of-cravings#">Weight Loss</a>. Spangle estimates that up to <strong>75 percent of her clients overeat because of how they feel</strong>. "They have a bad day and self-medicate with food," she says.<br /><br />Researchers at the Miriam Hospital's Weight Control and <a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/weight-loss/get-rid-of-cravings#">Diabetes</a> Research Center in Providence, Rhode Island, agree. In a 2007 study, they found that internal emotional triggers pose a larger obstacle to weight loss than external ones (e.g., eating more because dinner is served buffet-style).<br /><br />Now there's physiological evidence to back up what you've always instinctively known: Women really are more prone to day-from-hell food fixes than men. In a study published earlier this year, researchers at the Brookhaven National Laboratory had normal-weight male and female volunteers fast for nearly 20 hours, then tempted them with their favorite foods. The volunteers were instructed to resist the food while imaging equipment took photos of their brain activity. The resulting scans showed that while all the volunteers could consciously suppress their hunger somewhat, the brain areas that regulate emotions and the motivation to eat were more active in the women than in the men.<br /><br />So if we're able to will our hunger pangs into submission, why don't we? For one thing, because our emotional attachment to that box of doughnuts, unlike the one we have to Clive Owen, isn't all in our head—our emotions can in fact trigger physical hunger. "There's definitely a physical component to emotional eating," says Susan Kraus, R.D., a nutritionist at Hackensack <a class="GVAdLink" id="GVLINK_3_0_2" href="http://www.womenshealthmag.com/weight-loss/get-rid-of-cravings#">University</a> Medical Center. "The mood- and appetite-regulating chemicals in your brain like to stay in balance. So when you experience unpleasant emotions that throw off that balance, your brain will try to compensate."<br /><br />When you have an evil day, your brain's production of serotonin (a neurotransmitter that keeps you from feeling anxious and depressed) can drop. Studies link low levels of serotonin in women to irritability and increased appetite. Further, research has shown that the things that cause low serotonin—including exhaustion, stress, PMS, and lack of sleep and sex—hit women harder than men because women start out with about 25 percent less of the chemical, according to Robert Posner, M.D., co­author of Stress Eater Diet.<br /><br />To maintain its proper levels, your brain issues an order for carbohydrates, which contain the amino acid tryptophan, a building block of serotonin. That's why, after spending an hour in traffic on the way home from work, you want to scarf a slice of pizza, not grilled chicken and steamed broccoli. When you do, your body pumps out more serotonin, which takes the edge off almost instantly—until your body finishes processing the carbs. Then comes the dreaded rebound, when your blood sugar plummets and you end up craving another slice.<br /><br />Are you really hungry? Probably not, though it sure feels that way. In fact, the most common time to binge is after a meal, says Mary Boggiano, Ph.D., an associate professor of psychology at the University of Alabama at Birmingham who has studied overeating in rats. "Hunger is actually the least reported reason for overeating," she says. Low serotonin can also impair your ability to tell when you're full, making you more likely to eat when you don't really need to as well as more prone to overeating.<br /><br />What's more, if you do tend to eat for comfort, being low on serotonin will probably make it harder for you to resist the foods you love. That's because dwindling levels have been linked to an increased sensitivity to reward. Translation: "Emotional eaters eat not only to reduce stress but also because it feels so much better than what they're going through," Boggiano says. Add brain chemistry to the emotional associations formed throughout life—like getting a lollipop every time you scraped your knee—and it's no wonder you feel helpless to resist that carton of Rocky Road. "<br /><br />It takes time, but you can change the way you react," says Linda Hlivka, a clinical nutritionist and Posner's co-author on Stress Eater Diet. And that doesn't mean you can never treat yourself. "If you decide you want to relax with a few cookies and can stop at three, that's probably not emotional eating," Hlivka says. "When it becomes your go-to stress-reduction strategy—like, 10 times a day—it's a problem."HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-68797813718620692502009-04-15T05:00:00.000-04:002009-04-15T05:00:02.622-04:00Still On the Journey??<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgBJpgpkN5fegACZcnnvkfyZgZ5Cd9OFx_Ls6FBRHLpGsiM6JD8CQdvP6VVQt-F1_xXB_q9Ts9Vya5ObtQJNtXpwK_4usR5TclPZKxSW-bieDMmCPygaGlpE2o66jMBw-JsReqOqL6ptI/s1600-h/road3.jpg"><img id="BLOGGER_PHOTO_ID_5324750387855895410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgBJpgpkN5fegACZcnnvkfyZgZ5Cd9OFx_Ls6FBRHLpGsiM6JD8CQdvP6VVQt-F1_xXB_q9Ts9Vya5ObtQJNtXpwK_4usR5TclPZKxSW-bieDMmCPygaGlpE2o66jMBw-JsReqOqL6ptI/s320/road3.jpg" border="0" /></a><br /><strong><em>Hello, my fellow Health Challengers! </em></strong><br /><strong><em>Tell us about your week...</em></strong><br /><br />1. What has been the greatest hurdle these last few weeks?<br /><br />2. What are you doing (or going to do?) to overcome your hurdle? <br /><br />3. What is a goal you have for this week? Only one!!HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com6tag:blogger.com,1999:blog-224804238089842411.post-70062669972906099132009-04-14T15:54:00.004-04:002009-04-14T16:06:34.407-04:00Just For Laughs...This article is for everyone who knows that swimsuit season is coming and is dreading it like the plague....I love you ALL!! <img id="BLOGGER_PHOTO_ID_5324640638135709794" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 225px; CURSOR: hand; HEIGHT: 250px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC04RIXnfjJCs0Mwsb7vLOk71e4zf-Uk35Dz1drRlGhkAZjrpX8o9p9XUINeFs0VTY5ObPNlrfLzQsuq4CCPollFdkFBclGiGZY1E8TmfmbcaG-5ILImwkmbCC4X47-8LYjQeVYl66mkU/s320/bikini2.jpg" border="0" /><br /><br /><div><div></div><br /><br /><div></div><br /><br /><div><strong><em>Gone, Baby, Gone</em></strong> by Vicki Glembocki </div><br /><div></div><div>I remember so clearly the last time I saw it. It was hanging on the back of the door in a hotel bathroom. I thought to myself, "You'd better take that down or you're going to forget it." I didn't take it down--although I didn't remember that until months later, when I was packing up to go to a water park and opened the bottom drawer of my dresser, where it should have been. It wasn't there. It wasn't in any drawer. I started to panic. It wasn't in the laundry basket, either. Or my suitcase. Or the Goodwill bag. Or the pantry. Or the dishwasher. Or the glove compartment. It was gone. The best bathing suit I ever owned was gone. </div><br /><div></div><div>We had found each other two years before. I was shopping at Target in mid-February, which is when the cruel people who run Target put bathing suits on display. It's also the time of year when I praise the inventor of sweatpants, since if it hadn't been for him I'd have no way to conceal the layer of whale fat that seems to form around my hips every winter. So there I was in Target, wearing sweatpants, hunting for hard taco shells and an economy box of Tampax, passing the swimsuits. And passing them again. And again. "Avert your eyes, Vicki!" I told myself, knowing how susceptible I am to the potential of finding a suit that might make me look skinnier than the one I currently own, how the very possibility tends to lure me into the Vortex of Pain that is the fitting room, where I'll have no choice but to disrobe. In front of a mirror. Under those nasty fluorescent lights. In February. But then I saw it: a tankini, all festive and flirty, with turquoise and white swirls. I snagged one in every size, weaved my cart to the fitting rooms, and handed the suits to the employee manning the Vortex of Pain and Pasty Skin, who looked at me as if to say "Are you crazy? It's February!" But I pushed onward, closing the door behind me so I could plot my strategy from within: </div><br /><div>1. Face away from the mirror whilst disrobing. </div><br /><div>2. Remove socks. </div><br /><div>3. Start with the largest suit, because if it fits, you are done. And if it turns out you need to go down in size, you may be able to stop therapy. </div><br /><div>4. Promise yourself that you will not look at your thighs. </div><br /><div>5. Put on a little more lipstick so you at least look less dead. </div><br /><div>6. Turn around. </div><br /><div>7. Do NOT look at your thighs. </div><br /><div>8. STOP looking at your thighs!</div><br /><div></div><div>Once I stopped looking at my thighs, I realized that God did in fact exist. The bottom didn't dig into my hips and give me a muffin top. The halter made my boobs look bigger. The square of fabric that hung down in the front covered the area formerly known as my abs. And the best part: It was on sale. "Oh, glory be!" I thought, followed by an immediate reprimand: "You made this a bigger deal than you needed to, Vicki. You're so beyond all that immature body-loathing crap."Which is why I felt so relieved when I called the hotel to report the missing suit and the man at the front desk got back on the line after checking the Lost and Found box."I found it," he said."You did?!" I screamed as if he'd said Brad Pitt was knocking at my door. "I love you! No--really!" As soon as the package arrived, I opened it like there was something alive inside that needed to be set free. I pulled out the bathing suit: a lime-and-beige one-piece that would have been too small for Calista Flockhart after a colon cleansing. I grabbed the phone and called back the hotel immediately. I spoke to the manager. The valet. The woman who came in to water the plants. No suit. I e-mailed the manager. No suit. As I began to e-mail her again, I realized what a liar I was. All that cocky talk about how I'd evolved into a woman who embraced the fitting room? That power came from within--that is, from within a new bathing suit that didn't make me look like a rhino and protected me from having to get naked in Target for a long, long time. I pleaded with the manager, believing my sheer desperation could somehow make the suit materialize. I reminded her about the unbelievably horrible process of finding and purchasing a new suit, about stepping into the Vortex of Pain and Pasty Skin and Puckered Thigh Cellulite."Gasp," the manager wrote back. "I cannot imagine having to do that again!"</div><br /><br /><div>---------------------</div><div></div><br /><div>I hope this article gave you all a little laugh and didn't just make you sick to your stomach!! </div><div></div><br /><div>Bobbie e-mailed me today and said that she is going to face "D-day" tomorrow and weigh-in! Are you all ready to get back on the "horse"? Only a few more weeks of challenge left! Let's give it all we've got until swimsuit season is upon us!! </div></div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com2tag:blogger.com,1999:blog-224804238089842411.post-69524616865509578392009-04-13T05:00:00.002-04:002009-04-13T05:00:01.686-04:00Need Motivation to Run?<div>Here are six great reasons to hit the pavement(found at womenshealthmag.com):</div><br /><div></div><img id="BLOGGER_PHOTO_ID_5323905817759848658" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 230px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2OqudubPZPgJNvy_O-JXkjPWifHEQZlgmSUNhPbQ4DzfGd-93pycB2oWhsCx_58rCo5vuVn4kx4EJ_bWg22Xjj_K-DpXtiRt9nN060Prg45GOGKiLDvPWbdF_44wZPvjlhRGwNcXA0VE/s320/running+determined.jpg" border="0" /><br /><div><strong>1. It's so easy</strong><br />True, some high-tech gear will make your run more fun, but really, all you need is a <a href="http://www.womenshealthmag.com/fitness/high-tech-shoes" target="_blank">good pair of shoes</a>, and a <a href="http://www.womenshealthmag.com/hfitness/the-best-sports-bras" target="_blank">supportive sports bra</a>. It couldn't be simpler. And everyone knows how to run. You may not have perfect form yet, but you already know how to place one foot in front of the other and settle into a comfortable pace. No new skills to master, no equipment to buy--just get out there and run. If you've never laced up before, be sure to check out our <a href="http://www.womenshealthmag.com/fitness/run-walk-program">run/walk plan</a> to injury-proof your transition into running. </div><br /><div></div><br /><div><strong>2. Yet so hard</strong><br />No other exercise matches running for its ability to soak that sports bra. The stair-stepper, bike, and other gym staples work you hard, but running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a "hard" exertion level) torched an average of 705-865 calories in an hour. The stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678) and stationary bike (498-604) were all lower in overall caloric burn. Running also gives your ticker a world-<a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13228#">class</a> workout. When your legs hit their stride they squeeze blood toward your heart, which in turn forces it to pump the blood right back. The faster you run, the harder your heart works and the stronger it gets. </div><br /><div></div><br /><div><strong>3. Your knees will thank you</strong><br />Contrary to what your mom says, running doesn't wreck your joints. <a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13229#">Osteoarthritis</a> (the most common type of arthritis), occurs when joint-cushioning cartilage starts to break down. The biggest osteoarthritis risk factor besides age? Body weight. A National <a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13229#">Health</a> and Nutrition Examination Survey found that obese women had nearly four times the risk of knee osteoarthritis than non-obese women; for men, it was five times the risk. Runners are much more likely to be at a normal weight than members of the sedentary population, significantly decreasing their risk of osteoarthritis. It goes further than just the benefits of weight loss, too. Running bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis. Though it's important to treat all running injuries and to replace your shoes often, in the end, running will build your joints up, not tear them down. </div><br /><div></div><br /><div><strong>4. You'll stress less</strong><br />Runners can provide tons of anecdotes about the stress-busting powers of their regular jog. "Nothing beats that feeling when you settle into a strong stride with a powerful rhythm," says Brooke Stevens, a four-time NYC marathoner, "The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too." Many women swear they work out all of their problems on the road, and there's research on exercise to back them up. The University of Georgia Department of Exercise induced anxiety (no worries, it was with caffeine pills) on subjects and then tested their physiological and mood symptoms after either resting for an hour or exercising for that hour. The exercise (in this case, on a stationary bike), was three times more effective at reducing anxiety. Running is even used by mental <a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13230#">health</a> experts to help treat <a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13230#">clinical depression</a> and other psychological disorders such as drug and alcohol addiction.</div><br /><div></div><br /><div><strong>5. It can prevent disease</strong><br />Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: <a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13231#">colon</a>, breast, endometrial, and lung. One recent study in the British Journal of Cancer calculated that the "most active" (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the "least active" people (e.g. 30 minutes of walking/week). In a study by the National Cancer Institute, women of a normal weight who reported the highest levels of "vigorous activity" (running, tennis, aerobics) had about a 30 percent lower risk of breast cancer when compared with women who did no vigorous activity. Becoming a regular runner may help you cancer-proof your life. Joggers also have a leg up against heart disease, stroke, and <a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13231#">diabetes</a>, and running has been shown to lower blood pressure, raise good cholesterol, and boost immunity to colds and other viruses. Your time on the treadmill can even prevent vision loss, it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts. </div><br /><div></div><br /><div><strong>6. You'll probably live longer</strong><br />In perhaps the most surprising study done on the <a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13232#">health</a> benefits of running, a team at the Stanford University <a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/fitness/start-running?cat=13226&tip=13232#">School</a> of Medicine studied 538 runners and 423 healthy non-runners from 1984 until 2005. All of the subjects were over 50 and were asked to take a disability questionnaire each year measuring simple tasks like cutting meat, shampooing hair, and opening a milk carton. Every year, the disability levels were significantly lower in the group of runners than in the non-runners, and they became more different as both groups aged. Even more interesting (though admittedly morbid)? At the end of the study, 85% of the runners were still alive, while only 66% of the non-runners were. Based on the info gathered during the 21 years, the researchers concluded that regular exercise could reduce both disability and risk of death by increasing cardio fitness and bone mass, lowering inflammation, improving response to vaccination, and improving thinking, learning, and memory functions. We say, is that all? </div><br /><div></div><br /><div>Okay, let's get out and run!!</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-90578588688463886092009-04-11T16:29:00.003-04:002009-04-11T16:55:10.084-04:00I Can See Clearly Now...<strong><em>"Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires."</em></strong> Romans 8:5<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNafyskZqXi2msAxYPT4V1TbcvrpftPA_1hZFdJDnL2mJbOrRazunJ-HhhM7c3fe8wSKwBNA_FnYHnqVLWDYvZy368WulYMoRS1SQSsIdJjtejC188BNfTB0iYG4jrKYECSBlqppyzT8s/s1600-h/double+minded.jpg"><img id="BLOGGER_PHOTO_ID_5323540015942040802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 199px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNafyskZqXi2msAxYPT4V1TbcvrpftPA_1hZFdJDnL2mJbOrRazunJ-HhhM7c3fe8wSKwBNA_FnYHnqVLWDYvZy368WulYMoRS1SQSsIdJjtejC188BNfTB0iYG4jrKYECSBlqppyzT8s/s320/double+minded.jpg" border="0" /></a><br /><div><div>All week I have been asking this question, <strong><em>"Lord, what should I do in this situation??"</em></strong> I have been wrestling with God over a choice I have to make. Have I known what was right? Yes, I think I have, but I fooled myself into believing that the right decision wasn't REALLY the right decision. I just wanted to take the easy way out! I didn't want things to be difficult or painful. I didn't want to face my insecurities and jealousies, I wanted to run away and pretend that facing those things was in fact the <strong>wrong decision</strong>! </div><br /><div></div><br /><div>Have I lost you?</div><br /><div></div></div><br /><div>For the last week I have been wrestling with insecurities, fears, lies from you know where, and temptations. I have stopped to pray and ask God for help, but never took time to ask what He wanted me to do. I was too busy telling Him what I DID NOT want to do!</div><br /><div></div><br /><div>This morning, things became clear. I stepped outside of myself and truly asked God what HE would have me do. The answer? It was what <strong>I feared most</strong>, but when He spoke to me, I knew it was right!</div><br /><div></div><br /><div>You see, if I live by Romans 8:5, and my mind is set on the things He desires, I will have peace. Will life always be easy? No way, but I will always have an assurance that I am living for a greater purpose, for eternity. The moment I start living for my sinful desires and for myself, everything I do will be for nothing. </div><br /><div></div><br /><div>All of this came clear this morning as I ran outside. God was finally able to break through my hard head and speak to me what He has been saying all along!</div><br /><div></div><br /><div>What things do you do to clear your head and refocus your priorities? </div><br /><div>Take time this week to focus on Him and what He would have you do!</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-39459210475758449712009-04-10T05:00:00.000-04:002009-04-10T05:00:01.351-04:00Who Wants a Smooooothie?You all know how I LOVE smoothies. Of course, I prefer my Cinch or Soy Protein smoothies, but this sounds delicious and healthy, too! I'll let you know when I make one!<br /><br />Diana Dyer, registered dietitian and 3-time cancer survivor,created these cancer-fighting shake recipes to provide beneficial phytochemicals. The shakes are all easy to prepare, consume and digest. These shakes are tried and true and are just a sampling of helpful information that is part of her book <a onclick="window.location.href='/cgi-bin/counter.pl?url=http%3A%2F%2Fwww.dianadyermsrd.com&referrer=http%3A%2F%2Fwww.healthy-kid-recipes.com%2Fphytonutrientsmoothies.html'; return false;" href="http://www.dianadyermsrd.com/">A Dietitian's Cancer Story.</a><br /><br /><br />8 oz (1 cup) calcium fortified soy milk<br />8 oz (1 cup) vanilla low-fat yogurt<br />6-8 baby carrots or one large carrot<br />1/2 cup fresh fruit (mango is nice)<br />3/4 cup frozen fruit (raspberries make a pretty shake)<br />1 TBSP wheat germ<br />1 TBSP wheat bran<br />1 TBSP whole flax seeds or ground flax meal 2 1/2 oz tofu (cut a 1 lb block or tofu into 6 pieces)<br />Makes 3 1/2 cups.<br /><br />If anyone decides to make it this week, let me know!HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-40856311904656619602009-04-08T05:00:00.001-04:002009-04-08T05:00:01.090-04:00Check InOkay, everyone, it's been a couple of weeks since we've all checked in. How have you been doing with your goals?? Keep up the good work! Spring is coming....soon I hope!<img id="BLOGGER_PHOTO_ID_5322002434660203762" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 213px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhELqrkqtUkGlKPSCVgDIdAU5LuG3JeScuGuNhyg8RQV4yaH9n3uU8wgr2d-XPcb1pjUGZDBmoC25J_PQOXi2m0vSc95xmTMtY2APUXaUn4akhgfJS5M77rd_MRuycVImmRjWpDx3LCMI4/s320/food%2520journal.jpg" border="0" /> <div></div><div>1. Tell us your greatest victory over these two weeks</div><div></div><div>2. Tell us your greatest challenge these last two weeks</div><div></div><div></div><div>3. Tell us one habit you're going to focus on this week to continue to lose weight and focus on health</div><div></div><div>4. Since this is the last check-in for lap 3, tell us what you have accomplished during this lap: how much weight you have lost, etc.</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-51584349454163977022009-04-06T05:00:00.002-04:002009-04-06T05:00:00.504-04:00Amazing YOU!Here is some great information I found at Womenshealthmag.com....enjoy....<br /><br /><em>You're quite a piece of work. Among its valuable parts, your body contains more than 200 bones, 600 muscles, 22 feet of intestines, dozens of organs, and nearly 100,000 miles of blood vessels. Heck, just one of your eyes contains more than 15 working parts. But of all your bits and pieces, which ones are the most indispensable?<br /><br /><strong>Brain</strong><br />There are no brain transplants, so taking care of this organ should be your top priority. "The best thing you can do is get enough sleep," says Rhonna Shatz, D.O., </em><a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13163#"><em>associate</em></a><em> professor of neurology at Wayne State </em><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13163#"><em>University</em></a><em> in Detroit. Snoozing less than seven hours a night doesn't just compromise your ability to write witty IMs; it short-circuits your memory. "You don't cycle enough through deep sleep, the stage when your body solidifies and stores memories," Shatz explains. Breaking in those new Adidas can tone up your gray matter too. "Research shows that aerobic exercise increases the generation of new cells in the memory areas of the brain," says Ausim Azizi, M.D., Ph.D., professor of neurology at Temple University. Of course, the reason Rafael Nadal hasn't solved the global-­warming crisis is that "more is not more," Azizi says. To boost your brain, you only need 15 minutes three times a week.And be smart about what you eat. "Omega-3 fatty acids help keep the brain healthy and may even ward off age-related damage," Shatz says. She recommends several servings a week of omega-3-rich foods, such as salmon, sardines, walnuts, and grass-fed beef.<br /><br /><strong>Heart</strong><br />Though it won't turn heads at the beach, your heart is the main muscle you've got to keep in top shape. "Heart disease is the leading cause of death among women," says L. Kristin Newby, M.D., associate professor of medicine at Duke </em><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13164#"><em>University</em></a><em> Medical Center. First step: Shrink your muffin top. "Research has linked fat in the belly, more than in any other area, to hardening of the arteries, which can lead to heart disease," Newby says. Thin your middle by avoiding processed foods; studies have shown that the trans fats they contain create more belly blubber than other forms of dietary fat. Newby also recommends getting your blood pressure and cholesterol checked at least once during your twenties—more often if you have a family history of heart disease or if your numbers are high (your BP shouldn't top 120/80, and your total cholesterol should be under 200). Left unchecked, high cholesterol and blood pressure can clog your arteries and increase your risk for a heart attack later on.<br /><br /><strong>Lungs</strong><br />Your lungs don't take in just oxygen; they also trap viruses, bacteria, and other airborne particles. So the better shape your airbags are in, the less likely you are to get sick.To keep them pumping, stub out the butts. Twenty percent of women in their twenties and thirties still puff, and "smoking is the leading cause of lung cancer, a disease that kills more people than breast, prostate, and colon cancer combined," says Jennifer McCallister, M.D., a critical care and pulmonary medicine specialist at Ohio State </em><a class="GVAdLink" id="GVLINK_1_0_1" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13166#"><em>University</em></a><em>'s Heart and Lung Research Institute. It's unclear how much specific nutrients influence overall lung </em><a class="GVAdLink" id="GVLINK_2_0_0" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13166#"><em>health</em></a><em>, but one thing scientists know for sure: Trading fried shrimp for less-fatty fare is a smart move. "When you're heavy, your respiratory system has to work harder, in part because excess fat in your torso compresses your chest wall," McCallister says. A recent study found that losing 10 percent of excess body weight (if you're 40 pounds overweight, that's just four pounds) improves lung capacity by 5 percent.<br /><br /><strong>Pancreas</strong><br />Got that "I'm so hungry I could eat a dozen doughnuts" feeling? That's your pancreas at work. Sandwiched between your stomach and your spleen, this organ creates insulin—the hormone that regulates your blood sugar and makes you feel either sated and energized or ravenous and shaky, depending on how much is in your system."The steps you take to care for your other organs—not smoking, hitting a </em><a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13167#"><em>healthy</em></a><em> weight, and exercising regularly—will keep your pancreas healthy, too," McNeil says. But it's also a good idea to load up on fiber. It reduces the risk of gallstones—tiny pieces of crystallized cholesterol that can cause pancreatitis, a nasty condition that can lead to pancreatic cancer. (They're also twice as common in women.) A study at the </em><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/health/live-longer?cat=13169&tip=13167#"><em>University</em></a><em> of California at San Francisco found that people who ate two or more servings of high-fiber whole grains a day (equal to about a cup of high-fiber cereal) had a 40 percent lower risk of developing pancreatic cancer than those who ate one serving or less daily.<br /></em><br /><br /><strong>Take care of your amazing body today! Do something special, relax, breathe deeply, stop being so stressed out and hard on yourself and thank the Lord for amazing YOU!!! I love you all!!</strong>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-2165942860626317482009-04-04T05:00:00.001-04:002009-04-04T05:00:01.404-04:00Watch Out for....Baby Shampoo??<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2H4z8ed3_KwbFbd2fXLc3BabtJ6Pwgg3ZC7Xbb8UGTp1qwqI-f2jOVZC5Gv8t3bUYRN2Mgu63vMOvVCnWdMG0CGbI7110JloSNTR5qDc6MYd4a3_HRkXEXPyUYbMFoQ7atebrrGNY9qg/s1600-h/bubbles.jpg"><img id="BLOGGER_PHOTO_ID_5320298369326445730" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 212px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2H4z8ed3_KwbFbd2fXLc3BabtJ6Pwgg3ZC7Xbb8UGTp1qwqI-f2jOVZC5Gv8t3bUYRN2Mgu63vMOvVCnWdMG0CGbI7110JloSNTR5qDc6MYd4a3_HRkXEXPyUYbMFoQ7atebrrGNY9qg/s320/bubbles.jpg" border="0" /></a><strong>Does baby shampoo need to contain cancer-causing chemicals?</strong><br />No – but it often does. <a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=414" target="_blank">Product tests</a> released by the Campaign for Safe Cosmetics in March 2009 found two known carcinogens, 1,4-dioxane and formaldehyde, in dozens of bath products for babies and kids, including<strong> Sesame Street character brands and even the iconic "pure and gentle" Johnson & Johnson's baby shampoo.</strong><br /><strong><br /></strong>This report followed up on test results released in <a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=64" target="_blank">February 2007</a>, which found the chemical 1,4-dioxane in 18 popular baby soaps, bubble baths and shampoos. None of the products tested in either round listed 1,4-dioxane or formaldehyde on the label.Both formaldehyde and 1,4-dioxane are known animal carcinogens and probable human carcinogens, according to the U.S. Environmental Protection Agency. Formaldehyde can also cause skin rashes in sensitive children.<br />As with many chemicals of concern used in cosmetics, the companies that make these products argue that it's "just a little bit" of 1,4-dioxane in the baby shampoo. Unfortunately, the same baby may be exposed to 1,4-dioxane from the bubble bath, the shampoo, the body wash and many other sources in the same day. Why do products contain these nasty chemicals? 1,4-dioxane is a byproduct of a petrochemical process called ethyoxylation, which involves using ethylene oxide (a known breast carcinogen) to process other chemicals in order to make them less harsh. For example, sodium laurel sulfate – notoriously harsh on the skin – is often converted to the gentler chemical sodium laureth sulfate by processing it with ethylene oxide (the "eth" denotes ethoxylation), which can result in 1,4-dioxane contamination. Sodium laureth sulfate is just one common example. More than 56 cosmetic ingredients are associated with the contaminant 1,4-dioxane.<br />Formaldehyde contaminates personal care products when common preservatives release formaldehyde over time in the container. Common ingredients likely to contaminate products with formaldehyde include quaternium-15, DMDM hydantoin, imidazolidinyl urea and diazolidinyl urea.<br /><br />The good news is that many companies in the natural products industry are quitting the ethoxylation habit. New standards such as the Whole Foods Premium Body Care Seal do not allow ethoxylation, and many companies have been quietly reformulating to replace chemicals such as sodium laureth sulfate that are associated with 1,4-dioxane.<br /><br /><strong>Status Update</strong><br />Testing by author David Steinman <a title="http://www.organicconsumers.org/articles/article_17156.cfm" href="http://www.organicconsumers.org/articles/article_17156.cfm" target="_blank">released in March 2009</a> found lower levels of 1,4-dioxane than previously found in an array of products – proof that it's possible to make products without this contaminant. An <a title="http://www.organicconsumers.org/bodycare/agcomplaint.pdf" href="http://www.organicconsumers.org/bodycare/agcomplaint.pdf" target="_blank">August 2008 lawsuit</a> filed by the California Attorney General's office against several companies for making products with toxic levels of 1,4-dioxane.<br /><br /><strong>What You Can Do</strong><br />Avoid using products that list ingredients that may be contaminated with 1,4-dioxane, including sodium myreth sulfate, PEG compounds and chemicals that include the clauses "xynol," "ceteareth" and "oleth." Similarly, avoid products that contain formaldehye-releasing preservatives, including quaternium-15, DMDM hydantoin, imidazolidinyl urea and diazolidinyl urea. To search for products without these marker chemicals, use the <a title="http://www.cosmeticsdatabase.com/search.php" href="http://www.cosmeticsdatabase.com/search.php" target="_blank">advanced search</a> in EWG's Skin Deep database and check the "Contamination concerns" box.In the long run, however, we need laws that protect us from nasty contaminants.<br /><a title="http://org2.democracyinaction.org/o/5500/campaign.jsp?campaign_KEY=" href="http://org2.democracyinaction.org/o/5500/campaign.jsp?campaign_KEY=1090" target="_blank">Write to your elected officials and ask them to clean up cosmetics</a>.<br /><br /><strong>More Information</strong><br /><a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=414" target="_blank">Report: "No More Toxic Tub"</a><a title="http://www.cosmeticsdatabase.com/browse.php?impurity=" 9eshowproducts="1" href="http://www.cosmeticsdatabase.com/browse.php?impurity=726331&%E2%81%9Eshowproducts=1" target="_blank">Skin Deep: Products that may contain 1,4-dioxane </a><a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=288" target="_blank">Science: 1,4-dioxane</a><br /><a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=282" target="_blank">FAQs: 1,4-dioxane in personal care products </a><br /><a title="http://www.safecosmetics.org/article.php?id=" href="http://www.safecosmetics.org/article.php?id=64" target="_blank">Press release: Cancer-causing chemical found in children's bath products (Feb. 7, 2007)</a>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-50590689306925661142009-04-03T05:00:00.001-04:002009-04-03T05:00:00.937-04:00Eat!<strong><em>Get Fab Abs: Eating Guidelines...from the Abs Diet (womenshealthmag.com)</em></strong><br /><a href="http://www.womenshealthmag.com/fitness/free-abs-diet-workout-and-meal-plan"></a><br />To get the number on the scale to go down, you have to chow down. (And work out -- but more on that <a href="http://www.womenshealthmag.com/fitness/free-abs-diet-workout-and-meal-plan">here</a>.) Between 10 and 30 percent of the calories you use each day get burned by the simple act of digesting your food. Now that's pretty cool -- satisfying your food cravings actually fries calories! But not all foods are created equal. Your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).<br /><br />That's why the Abs Diet concentrates on adding lean, healthy proteins. Eat more of them, in a sensible way, and you'll torch more calories. Protein is also the nutrient that builds muscle -- and the more muscle you have, the higher your metabolism and the more calories you'll burn throughout the day. When you lift and lower weights, you create microscopic tears in your muscles. To mend the tears, your body parachutes in new protein to assess the damage and repair the muscle. Proteins fortify the original cell structure by building new muscle fibers.This wonder child of the nutrition world also makes you feel fuller faster. But the good news doesn't stop there. Following an eating plan that emphasizes lean proteins will accelerate weight loss from your midsection first. The Abs Diet plan is simple: Just stick to the six guidelines below and follow the Abs Diet Quickstart Workout. You can burn a serious hunk of fat -- from your belly first -- in just a few weeks.Let the belly flattening begin!<br /><br /><strong>1. Guideline - Eat six times a day.</strong><br />Key concept: "energy balance"--that is, how many calories you're burning versus how many you're taking in. Researchers at Georgia State University found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to lose fat and add lean muscle mass. If you eat only three squares a day, you're creating energy imbalances: Between meals, you're burning more calories than you're taking in; at mealtimes, you're consuming more than you're burning. So alternate larger meals with smaller snacks and eat every 2 to 3 hours. It will keep you full and satisfied, which reduces the likelihood of a diet-destroying binge.<br /><br /><strong>2. Guideline - Make these </strong><a href="http://www.womenshealthmag.com/fitness/abs-diet-quickstart-meal-plan"><strong>12 Powerfoods</strong></a><strong> your diet staples</strong>.<br /><br /><strong>3. Guideline - Drink smoothies on a regular basis.</strong><br />Smoothies--blended mixtures of milk, low-fat yogurt, whey protein powder, ice, and other good stuff from the Powerfoods list -- can act as meal substitutes and potent snacks. They require little time; berries, flavored whey powder, or peanut butter will satisfy your sweet tooth; and their thickness takes up space in your stomach. So get a blender and whip up an 8-ounce smoothie for breakfast or have one before or after your workout.<br /><br /><strong>4. Guideline - </strong><a href="http://www.womenshealthmag.com/fitness/booze-and-calorie-guidelines"><strong>Stop counting</strong></a><strong>.</strong><br />By eating the 12 Powerfoods and their many relatives, the foods themselves will, in a way, count your calories for you. They'll keep you healthy and satisfied. Plus, the most energy-efficient foods are almost like bouncers at a nightclub: They're not going to let any of the riffraff in without your approval. That said, it's always wise -- especially in the beginning, when you're most vulnerable and adjusting to a new way of eating -- to focus on portion control by limiting the servings of some foods, particularly the ones with fat (like peanut butter) and carbohydrates (like rice or bread). A good rule: Stick to one or two servings per food group and confine the total contents of each meal to the diameter of your plate.<br /><br /><strong>5. Guideline - Know what to drink -- </strong><a href="http://www.womenshealthmag.com/fitness/booze-and-calorie-guidelines"><strong>and what not to</strong></a>.There are many ways that alcohol can get you into trouble. It doesn't make you feel full or decrease the amount of food you consume. In fact, alcohol encourages your body to burn up to 36 percent less fat and makes you store more of the fat you eat. And it can inhibit your body's production of hormones that help burn fat and build muscle. If you can't pass up your pinot, limit yourself to two or three alcoholic drinks a week. Water may not be as exciting as 'Weiser, but drinking about eight glasses of the clear stuff a day has a lot of benefits. It helps keep you satiated (often what we interpret as hunger is ?really thirst). It flushes the waste products your body makes when it breaks down fat for energy or when it processes protein. And it transports nutrients to your muscles to keep your metabolism clicking. Otherwise, the best drinks you can have are low-fat milk and green tea (or, if you must, two glasses of diet soda a day).<br /><br /><strong>6. Guideline - For one meal a week, forget the first five guidelines</strong>.<br />We would never advocate cheating on your spouse or your taxes. But we want you to cheat on this diet. Take one meal during the week and forget everything about good carbohydrates and good fats. Have half a pizza, a Kit Kat, Alfredo sauce, or whatever it is you miss the most. Think of this cheat meal as the carrot at the end of a good week of eating. Enjoy the gluttony -- and please, don't take "carrot" literally.HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-76081975785768338282009-04-02T05:00:00.003-04:002009-04-02T05:00:00.713-04:00Sleep In Tomorrow!Ladies, don't feel so bad when you choose to sleep in rather than get up and sweat...<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwC60dTFyv6L6keg3arclk7VsGkwDYrTm9z4wx6Lij8kEG9bIWb1NCzM0g-kmiJHRRmjya0myYGz9IfLM5anaLwSlsRxNoQ0xtTBQxjMM-lhPf1vPbR-WsSvteYjNPavLvKQ33cypx5gI/s1600-h/Sleeping_Beauty_Polar_Bear-1600x1200.jpg"><img id="BLOGGER_PHOTO_ID_5318375628065870034" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwC60dTFyv6L6keg3arclk7VsGkwDYrTm9z4wx6Lij8kEG9bIWb1NCzM0g-kmiJHRRmjya0myYGz9IfLM5anaLwSlsRxNoQ0xtTBQxjMM-lhPf1vPbR-WsSvteYjNPavLvKQ33cypx5gI/s320/Sleeping_Beauty_Polar_Bear-1600x1200.jpg" border="0" /></a><em>Exercise protects against cancer—but only if you get enough shut-eye. In a study of nearly 6,000 women, those who did moderate exercise (like walking) for one hour daily and slept less than seven hours a night had a 47 percent greater chance of developing cancer than exercisers who snoozed seven hours or more. Being active improves immune function, which helps prevent cancer, but skimping on z's reduces immunity, says author James McClain, Ph.D., of the National Cancer Institute.</em> Info found on Womenshealthmag.com<br /><div></div><br /><div></div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com2tag:blogger.com,1999:blog-224804238089842411.post-63549722919261475022009-03-31T22:35:00.002-04:002009-03-31T23:14:02.109-04:00Five components of fitness- Body Composition1. Muscular Strength<br />2. Muscular Endurance<br /><div>3. Cardiorespiratory Fitness<br />4. <strong>Body Composition<br /></strong>5. Flexibility </div><div><br /><a href="http://www.insightempire.com/body-fat/body%20fat.jpg"><img style="WIDTH: 177px; CURSOR: hand; HEIGHT: 136px" alt="" src="http://www.insightempire.com/body-fat/body%20fat.jpg" border="0" /></a></div><br /><div><div><p>Have you ever seen a transformation such as this and wondered how on earth it is possible? Transformations like this picture, while they take many hours of hard work, are nothing more than body composition shifts. Body composition is the term used to describe the different components that make up a person's body weight. The human body is composed of a variety of different tissues including lean tissues (muscle, bone, and organs) that are metabolically active, and fat tissue that is not.<br /><strong></strong></p><p><strong>Body Weight Measurements</strong>- Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle. Based only on weight, a 6'2" 200-pound athlete with 4% body fat would be considered "overweight" by a typical weight chart. Weight charts are not a good indication of ideal body weight for general health or for athletic performance. <a href="http://www.healthgoods.com/shopping/images/Omron_HBF_500_Body_Fat_Scale_lg.jpg"><img style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 163px; CURSOR: hand; HEIGHT: 128px" alt="" src="http://www.healthgoods.com/shopping/images/Omron_HBF_500_Body_Fat_Scale_lg.jpg" border="0" /></a></p><img style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 143px; CURSOR: hand; HEIGHT: 113px; TEXT-ALIGN: center" alt="" src="http://www.bodyfatcaliperstore.com/images/mm102h.jpg" border="0" /><strong>Body Composition Measurements</strong>- There are many methods for determining body composition including: hydrostatic weighing, skinfold thickness and bioelectrical impedence.<br />~Hydrostatic (underwater) weighing is the most accurate technique for determining body composition. This technique is based on the principles of Archimedes’, which state: 1. Lean tissue is denser than water 2. Fat tissue is less dense than water 3. Therefore the more bodyfat one has, the less they will weigh when submerged in water. Due to the complexity of this technique it is most often performed in research situations.<br />~Skinfold thickness (caliper, pictured above left) measurements are the most common technique performed by exercise physiologists. This technique can be very accurate (98%) when performed by a trained technician. Skinfolds measure the layer of subcutaneous fat over a variety of fat deposition sites (most commonly: 1.thigh 2. abdomen/suprailiac 3. chest/tricep). Due to the ease and accuracy of this method it is excellent for determining body composition.<br />~Bioelectrical impedence (pictured above right) is a very common home method for determining body composition. This method is performed by holding or standing on electrodes which send an electrical pulse through the body. This electrical current is impeded by body fat and travels unimpeded through lean muscle. This method is the least accurate (94%) of the three methods described. The accuracy can be affected by hydration levels, food intake, skin temperature among other factors. If you take the reading under similar conditions you will obtain the best results (e.g. first thing in the morning).<br /><br /><strong>What should my body composition be?<br /></strong>Generally, females should maintain body fat percentages between 17-27 while males should maintain between 7-17%. These numbers are accurate for the general public and will vary for athletes, depending on sport and position. While the ranges stated are the ideal for a healthy life all studies show detrimental health effects (illness & disease) begin when one has too much body fat, for the female this is over 32% and for males this is over 25%. So every effort should be taken to stay below these body compositions for a long healthy life.<br /><strong></strong></div><br /><div><strong>How can I change my body composition?</strong><br /><br /><br /><p>This is the wonderful news! It is possible to change your body composition for the positive with the addition of a properly prescribed exercise program and nutrition plan. Aerobic exercise and weight training is ideal. While it does take hard work, don’t be discouraged. Remember that fitness and healthy living must be a lifestyle not just a January resolution or a way to look good for the swimming season. The seeds that you sow now will reap rewards of good health throughout your entire life. </p></div></div>DoyleFitnesshttp://www.blogger.com/profile/09445043732292858249noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-40419137478164077092009-03-30T05:00:00.003-04:002009-03-30T05:00:01.242-04:00Motivation for RunnersHere is a great article from Womensrunningmag.com...it isn't just for runners!! #10 is my favorite! <br /><img id="BLOGGER_PHOTO_ID_5315723707453499762" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3wPe3doe4ohow8-8tgH5Bea9pDQ2DR8WpJtMhasTBNeq-OeKYXeQfYNjqYkmxoffAUedJnrqjDSyAYdX3VGqZxlg5HHYTlxIyyRnnbcLKhH-TCz6CGxinflUCcC-FBVH4VO5hyE3suvY/s320/healthy.jpg" border="0" /><br /><br />Unwanted weight gain can happen to even the most <a class="GVAdLink" id="GVLINK_1_0_1" href="http://www.womensrunningmag.com/articles/90-top-ten-rules-of-weight-loss-for-runners?tmpl=component&print=1&page=#">health</a>-savvy women. A perfect storm of stress, eating on the go, pregnancy and age-related metabolic slowdown can gradually pile on extra pounds.<br />After years of self-described “insane workaholic behavior,” Columbia University associate professor Jenny Davidson experienced a gradual but significant weight gain. “The next thing I knew, I was 50 pounds overweight,” says Davidson. <strong>To lose weight, she skipped the fad diets and instead focused on exercise and a healthy eating plan.</strong><br /><br /><strong>Her reward</strong>: She lost 80 pounds and is now an avid runner and triathlete.<br /><br /><strong>Want to do something similar?</strong><br />You can with these 10 simple strategies.<br /><br /><strong>Rule 1: Know your caloric needs.</strong><br />To stay healthy and run well while losing weight, you must determine how many calories you need. On aver- age, a 150-pound, 5-foot-7-inch moderately active woman in her early 30s should consume about 2,100 calories per day. To lose weight, you must reduce your total caloric intake, whether by eating less or burning calories through exercise.<br />Research shows you’re more likely to keep the fat off if you lose it gradually, says Monique Ryan, author of <a href="http://www.amazon.com/Sports-Nutrition-Endurance-Athletes-Monique/dp/1931382964/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1237232305&sr=8-1" target="_blank">Sports Nutrition for Endurance Athletes</a>. It’s best to cut no more than 200 to 300 calories per day. According to sports nutritionist Suzanne Girard Eberle, if you maintain a <a class="GVAdLink" id="GVLINK_2_0_0" href="http://www.womensrunningmag.com/articles/90-top-ten-rules-of-weight-loss-for-runners?tmpl=component&print=1&page=#">diet</a> too low in calories, you may be at risk for developing the Female athlete Triad, which causes menstrual irregularity and poor bone health, among other problems.<br /><br /><strong>Rule 2: Set a realistic goal.</strong><br />Many women fall into the trap of setting a stereotypical goal weight, regardless of their body type. The truth is, every body is different, and your ideal weight for optimal health, energy and performance may not be what society says it should be (read: skinny). Consult your physician to set a healthy goal before starting a weight loss plan.<br />It may also be helpful to have a professional measure your body composition, or muscle-to-fat ratio, which can be a better indicator of what you need to lose.<br /><br /><strong>Rule 3: Stay fueled.<br /></strong>Even while losing weight, you need to replenish your energy stores—and to do it right. Active women need to maintain a balanced diet of 50 to 60 percent carbohydrates, 20 to 30 percent protein and 20 to 30 percent healthy fats. Don’t rely on diet- or fat-free processed foods, which are often low in nutrients and high in chemicals.<br />Eat a breakfast of high protein, healthy-fat foods like eggs, oatmeal and low-fat yogurt. Snack on nuts, fruits or vegetables to avoid depriving yourself.<br />While protein bars and sports drinks are great during and after long training runs, you don’t need the extra calories for runs less than 60 minutes long.KEEP IN MIND<br /><br /><strong>Rule 4: Hit the weight room.</strong><br />Although resistance training alone doesn’t burn a lot of calories, Virginia Tech obesity and exercise researcher Janet Rankin, Ph.D., says it does offer benefits to those trying to lose weight, from increasing bone density to reducing injuries. Research also indicates that developing more muscle mass increases your resting metabolism.<br /><br /><strong>Rule 5: Go Long.</strong><br />However many miles your longest run is now, extend it once a week. According to the National Runners Health Study, which includes more than 120,000 runners, women who ran the greatest amount of weekly mileage were the leanest.<br />There’s no question, the more miles you run, the more calories you burn,” says Mindy Solkin, a running coach and founder of The Running center in New York City. <strong>You burn roughly 100 calories per mile when running</strong> (depending on your weight), so if you go for a five-mile run, you’ll burn 500 calories.<br /><br /><strong>Rule 6: Team up.<br /></strong>A running coach and a personal trainer helped Davidson meet her goals. For other women, a support team may include a nutritionist or running partner.<br />Check out <a href="http://www.peertrainer.com/" target="_blank">peertrainer.com</a> for an online weight-loss and exercise-support group.<br />Nan Howard’s 53-pound weight loss journey began in 2007 at a weight loss support group meeting where other members encouraged her to walk for exercise. The North Carolina working mom slowly turned her walk into a run, and she began participating in local 5ks. Now she’s encouraging other women in the group to start running.<br /><br /><strong>Rule 7: Increase intensity.</strong><br />A study conducted in 2006 at the University of Guelph in Ontario, Canada, found that interval training—bursts of speed within an aerobic workout—burns fat and improves fitness more quickly than constant, moderately intense exercise.<br />Researcher Jason Talanian recommends mixing interval training into your routine once or twice a week.<br /><br /><strong>Rule 8: Crunch all the numbers.</strong><br />Harvard weight loss expert Dr. George Blackburn asserts in his new book, <a href="http://www.amazon.com/Break-Through-Your-Set-Point/dp/0061288675/ref=sr_1_1?ie=UTF8&s=books&qid=1237232379&sr=1-1" target="_blank">Break </a><a href="http://www.amazon.com/Break-Through-Your-Set-Point/dp/0061288675/ref=sr_1_1?ie=UTF8&s=books&qid=1237232379&sr=1-1" target="_blank">Through Your Set Point,</a> that people who weigh themselves daily are significantly more successful at keeping off excess weight. But also measure and record your changing body mass index (18.5 to 24.9 is considered normal), body fat percentage (aim for 14 to 24 percent), cholesterol levels (less than 200 total is desirable), blood pressure (at or below 120/80), clothing size and training distances and times.<br />If after making positive changes you’re still having trouble losing weight, ask your primary care physician to crunch another number, your TSH level. Hypothyroidism can cause weight gain.<br /><br /><strong>Rule 9: Keep a Food diary.<br /></strong>Solkin tells people to keep a daily log of what they eat. When you see how that soda or bag of chips adds to your total, it might be easier to eliminate. In a recent study funded by the National Institutes of Health, participants doubled their weight loss when they kept a food log.<br />To track your habits, use <a href="http://www.myfooddiary.com/" target="_blank">myfooddiary.com</a>.<br /><br /><strong>Rule 10: Train for something bigger than weight loss. </strong><br />There’s no better motivation to maintain an exercise schedule and eat right than a race date. For Howard, the recent shift from seeing herself as “someone who runs” to being “a runner” has been a revelation.<br /><br /><div align="center"><strong><em>Which of these rules have you tried and seen that they really work?</em></strong></div><div align="center"><strong><em></em></strong> </div><div align="center"><strong><em>Whether we've been following them or not, </em></strong></div><div align="center"><strong><em>it's good to be reminded of what we should be doing!</em></strong></div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-38040394406316474592009-03-28T18:16:00.003-04:002009-03-28T18:38:08.473-04:00What Are We Putting On Our Skin?Recently, the Environmental Working Group Conducted a sweeping analysis of more than 23,000 cosmetic and personal care products. On of their most amazing findings was that 1 of every 30 products sold in the U.S. fails to meet one or more of the standards set by the industry itself or by the government.<br /><br /><strong>Here are some other conclusions:</strong><br /><ul><li>Nearly 400 products sold in the U.S. contain chemicals that are prohibited for use in cosmetics in other countries.</li><li>More than 400 products contain ingredients thatthe cosmetic industry's own safety panels have found unsafe when used as directed on product labels.</li><li>An astonishing 98% of all products conain one or more ingredients never publicly assessed for safety.</li><li>More than 1,300 products contain ingredients about which the industry-sponsored Cosmetic Ingredient Review Panel said there is insufficient data to determine whether they are safe in cosmetics.</li></ul><p>And then there are the dozens of chemical ingredients in the personal- care products that the government and the industry say are safe, but for which there are troubling, though not definitive, study results. Parabens are a good example. Parabens are synthetic preservatives and they're in all sorts of lotions and potions. Industry and the government say they're safe. However, researchers examining the effects of these chemicals in lab animals and in marine life say they suspect parabens are hormone disruptors. Most companies disagree, but some have decided to err on the side of caution.</p><p><strong>How can you find what's really in the products you use?</strong></p><p>The Environmental Working Group, an organization with solid scientific credentials, maintains a massive database on the ingredients and hazards associated with the vast majority of personal care products sold in this country. It is called Skin Deep and it's easy to check the products you use everyday. Just go to <strong>cosmeticdatabase.com.</strong></p><p>-info taken from <em>Green Goes With Everything: Simple Steps to a Healthier Life and a Cleaner Planet</em></p>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-61450076887245329142009-03-27T05:00:00.002-04:002009-03-27T05:00:00.334-04:00Detoxing is All the Rage...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFwJ5YAoJtuN1rVqo81tQ-91IURJUhBM3xWDt12bJYeYRCXGsUVHtPG-Ast73jqOniiOTqVyC2XsSGqguDOvo56OTSrMcrLC95dnCq-KZhxLDe8WY5mx5gWxNWyFel_4AniH4gpF125Q/s1600-h/detox.jpg"><img id="BLOGGER_PHOTO_ID_5315702567449403634" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFwJ5YAoJtuN1rVqo81tQ-91IURJUhBM3xWDt12bJYeYRCXGsUVHtPG-Ast73jqOniiOTqVyC2XsSGqguDOvo56OTSrMcrLC95dnCq-KZhxLDe8WY5mx5gWxNWyFel_4AniH4gpF125Q/s320/detox.jpg" border="0" /></a> If you've googled anything health-related recently, looked at health magazines, or watched infomercials, you know a little bit about Detox Diets. And, many of these diets can be very tempting to try because they guarantee immediate results. But, before you even think about detoxing, you need to read this (from Men's Health):<br /><br /><em>Detox diets require you to complete a 3- to 21-day fast during which you consume only juice, water, and other fluids. By doing this, proponents of the </em><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.menshealth.com/cda/advicedetail.do?site=MensHealth&channel=guy.wisdom&expertId=1c74f5b65fa53010VgnVCM100000cfe793cd____&conitem=7907f8a4e6184010VgnVCM200000cee793cd____&cm_mmc=DailyDoseNL-_-2009_03_12-_-MainBlk-_-18#"><em>diet</em></a><em> claim, you cleanse your GI tract of chemicals and toxins, such as sugar, nicotine, and alcohol, that are stored in the intestines and colon. That theory is false.<br />"There is no scientifically proven reason to put yourself on a detox diet," says Christine M. <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Palumbo</span>, R.D., an adjunct faculty member at </em><a class="GVAdLink" id="GVLINK_2_0_1" href="http://www.menshealth.com/cda/advicedetail.do?site=MensHealth&channel=guy.wisdom&expertId=1c74f5b65fa53010VgnVCM100000cfe793cd____&conitem=7907f8a4e6184010VgnVCM200000cee793cd____&cm_mmc=DailyDoseNL-_-2009_03_12-_-MainBlk-_-18#"><em>Benedictine University</em></a><em> in <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Naperville</span>, Illinois, as these so-called toxins do not accumulate in our GI tracts. "Mother Nature provides her own detoxification methods, and they work very well." Good old-fashioned fiber rids your body of whatever waste you do accumulate, without any of the vitamin deficiency that can accompany a detox diet.<br />By all means, stay away from one-shot detoxes, like herbal laxatives and <span class="blsp-spelling-error" id="SPELLING_ERROR_2">colonics</span>. "Both can be downright <span class="blsp-spelling-error" id="SPELLING_ERROR_3">dan</span>-<span class="blsp-spelling-error" id="SPELLING_ERROR_4">gerous</span>," says <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Palumbo</span>. "<span class="blsp-spelling-error" id="SPELLING_ERROR_6">Colonics</span> can lead to an infection or perforation of the bowel, while herbal laxatives can cause severe dehydration or a dependency on them for normal bowel functioning." We sincerely hope you don't need any more deterrence than that.</em><br /><br />So, instead of detoxing your system, stick to your healthy eating and exercise plan to keep your metabolism going strong.<br /><div></div><br /><div><strong>Here are a few tips to help you get in detox shape:</strong></div><br /><div><br /><strong>Eliminate all of those “triggers,”</strong> like caffeine, alcohol, soda and refined sugars. It might seem like a contradiction, – seeing as how all of these things give you an energy boost – but the truth is all of these triggers, like <a href="http://www.rosenutrition.com/html/nutricon-template.php?id=_addictions">coffee or your favorite candy bar</a>, only give you a temporary energy spike. When you eliminate them from their diet, you will experience a type of “withdrawal,” leaving you with headaches and mood swings. Hang in there, when the symptoms subside, you’ll feel glorious. </div><br /><div><br /><strong>Take away red meat and poultry</strong>. And if you can swing it, even fish, choosing beans, raw and unsalted nuts, legumes, nut butters, and leafy greens to get your nutrients instead. If not, pick a wild, unfarmed fish, like salmon or halibut to get your fishy fix. </div><br /><div><br /><strong>Honey I love you</strong>. If you need a dash of sweetness in your life, pick a little honey, maple syrup or brown rice syrup to fix your sweet tooth instead of choosing a refined or artificial sweetener. </div><br /><div><br /><strong>Take away processed foods made with white flour</strong>. You know all that brown, icky stuff manufacturers pull away from foods like flour? Yeah, that’s actually the part that makes a whole grain, well, “whole.” Choose foods made with whole grain flour instead. </div><br /><div><br /><strong>Eliminate packaged foods</strong>. Choosing fresh foods over canned or packaged foods means you are consuming whole, unprocessed food items – the best kind you can get. </div><br /><div><br /><strong>Remove eggs and all dairy</strong>. Your body will thank you. Replace milk with almond or rice milk or Non-GMO soy protein – and replace scrambled eggs with a bowl of whole grain oatmeal or cereal. You’ll stay full until lunchtime.</div><br /><div></div><br /><div><strong>Here are some great detoxing foods:</strong></div><br /><div><br /><strong>Dandelion Greens </strong>are an excellent liver tonic. They are high in vitamin B complex, vitamin C, and several minerals. Chlorophyll, a major constituent of dandelion greens and <strong>all green leafy foods,</strong> is a powerful blood purifier. </div><br /><div><br /><strong>Ginger </strong>increases circulation, thereby promoting the excretion of toxins via the skin, bowels, and kidneys. It possesses antibacterial and antiparasitic properties and <strong>helps to combat inflammation. </strong></div><br /><div><br /><strong>Apples</strong> purify the bloodstream and increase lymphatic action. Pectin, a soft, gelling fibre contained in apples, supports the colon’s peristaltic movement, promoting the excretion of toxic waste. The apple’s high vitamin C content further aids detoxification. </div><br /><div><br /><strong>Lemons aid digestion</strong> by increasing saliva flow and stimulating liver function. They dissolve and bind uric acid and other toxins in the body and promote their excretion. They purify and alkalize the blood and have laxative and diuretic properties. </div><br /><div><br /><strong>Grapes stimulate the liver</strong> and promote bowel and kidney function. They have a cleansing effect on all tissues and glands and speed up metabolic function. Purple grapes are high in resveratrol, a powerful disease-fighting antioxidant. </div><br /><div><br /><strong>Artichokes stimulate the liver</strong>–the body’s major organ of detoxification. By increasing bile production, they help to metabolize fats. Artichoke extract, available in natural food stores, offers a convenient way of enjoying the artichoke’s cleansing benefits. </div><br /><div><br /><strong>Beets purify the blood</strong>, cleanse the liver, and stimulate lymphatic activity. They aid digestion and help to flush out uric acid from the body. Fresh or lactic-acid fermented beet juice is an effective detoxifying agent and elixir. </div><br /><div><br /><strong>Parsley</strong> has a powerful cleansing effect on the blood-stream. It stimulates the bowels and supports the lungs, liver, kidneys, and spleen. Parsley is an excellent source of vitamins A and C and detoxifying chlorophyll. </div><br /><div><br /><strong>Grapefruit</strong> has a cooling and purifying effect on the body. It cleanses the liver and gallbladder and dissolves catarrhal accumulations in body tissues. A Scripps Clinic study released in January 2004 determined that the frequent consumption of grapefruit before meals promotes weight loss. </div><br /><div><br /><strong>Yogurt</strong> promotes detoxification of the intestinal tract by promoting the recolonization of beneficial lactic-acid bacteria in the gut, thus ensuring proper assimilation of foods and nutrient synthesis.<br /><br /><em><strong>Here's to a great week!</strong></em></div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-86781424779441353012009-03-26T05:00:00.000-04:002009-03-26T05:00:00.986-04:00Loosen UpMany of us, myself included, have taken up running again! Now that Moriah is 6 months old, I love to hit the pavement. Warming up before running is something that I often have questions about. I know it is necessary, but when and how, for how long?<br /><br /><img id="BLOGGER_PHOTO_ID_5314278188483290194" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 212px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOr2_8ePPB2ybLbX9yrvncVuZD1htbAhyphenhyphenkHZxNba9pj7IbAF-e_AorSl4dNzQkqXS2BjLRTfo65-fZMAl6wyxrC02_xdibMWSVGZtyaqJlUzuNWSSCxsUxn4P507kiWIjB1AXtstUWHdY/s320/Strech.jpg" border="0" /><br /><div></div><div></div><div></div><div><strong>Here is what I found:</strong> </div><div></div><div><a href="http://askcoachjenny.runnersworld.com/2007/09/posted-by-amber.html">Coach Jenny</a>, from Runner's World says: </div><div></div><div>Sretching cold muscles can increase the risk of injury. Think of a piece of gum. Put it in your mouth and chew it for 10 minutes - take it out and stretch it. Voila! It stretches with ease. Take that same piece of gum out of your mouth and put it on a table and then try and stretch it 10 minutes later when it is cold. It stretches with resistance and snaps. Muscles work very much the same. We do know they extend more easily while warm versus cold and that flexibility exercises are vital for runners.<br />That being said, both sides are right and wrong at the same time. It is <strong>best to stretch when the body is warm</strong> and that can be defined by the point at which you begin to perspire. That may take 5 minutes some days and 10 others.<br />For the sake of time efficiency and getting the most in with the least amount of risk, I believe the best stretching strategy for runners is the following:<br /><strong></strong></div><div><strong>Arm up with 5 minutes of brisk walking.</strong> It gradually diverts circulation to the working muscles, increases heart rate and breathing. It is the best way to prepare your body for the upcoming run. </div><div><br /><strong>Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation. </strong></div><strong><div><br />Then work into your planned running regimen</strong></div>[easy, long, speed...] <div><br /><strong>Cool down with easy 5 minutes of running and then 5 minutes of walking</strong>. This is the exact opposite of the warm up. The cool down is very important as it returns your body back to its resting state. </div><div><br /><strong>Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons.</strong></div><div><strong><br /></strong>Check out a great flexibility program for runners <a href="http://www.runnersworld.com/article/0,7120,sss6-238-263--11461-1-1X2-3,00.html">HERE</a></div><div></div><div>I felt like this answer was right to the point and it was understandable to me! I am expecting that if we take extra precaution to warm-up correctly then we'll continue to avoid and keep running!</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-51356065202314885282009-03-25T05:00:00.003-04:002009-03-25T07:06:16.268-04:00Anyone up for a Race?<strong>I am going to take this competition to the next level: </strong><br /><p><img id="BLOGGER_PHOTO_ID_5315709705759963410" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 212px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSLZUhYS1F6A6S16ar3vAxxOQFRGEiv_62S0ppD6TXrMIBG67ptYuSdzP_WVrSKr0PgoXpHwUXaeMKYL1g5_FwHswZ0emudaHKY5WIjPHauXGut27jnqZD0aFGXMbcmIW_gnllKjHaw6E/s320/woman-running-776113.jpg" border="0" /> To get motivated, train for something bigger than weight loss!! </p><p> There’s no better motivation to maintain an exercise schedule and eat right than a race date.</p><p><strong>I challenge you all to come join me in a few races:</strong><br /><br />May 23, 2009- Memorial 5-mile- Youngstown, OH</p><p>July 4, 2009 – Firecracker 4-mile- Canfield, OH</p><p>August 10, 2009- Second Sole Cross Country 5k- Boardman, OH</p><p>September 5, 2009- Cure Thirst 1/2 Marathon- Youngstown, OH</p><p><a href="http://www.curethirst.../" target="_blank">http://www.curethirst...</a></p><p>November 07, 2009- Habitat Home run 5k – Poland, OH<br /><br /><strong><em>See me for more details!</em></strong><br /><br /><br /><strong><em>If you'd like to give it a go, I'll send you a 3-day a week training schedule. You can start out really easy. YOU CAN DO IT!! </em></strong></p>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-46180695585244532592009-03-25T05:00:00.001-04:002009-03-25T05:00:01.032-04:00Check-In Week 2, Lap 3...<em>So, how did you do with your scheduling this week? Were you able to fit in healthy eating and some exercise? Tell us...</em> <div><img id="BLOGGER_PHOTO_ID_5315703988026366002" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 213px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR2BmfB3KaPd8RSgDgWJP3vxcORISIPoaFpXN6VubkdVGtT8Le9zK0BeZY9DE2HDyRTzYzyy06vxHoo1qYP2yCt9s4rUgeIsY4GsOlRBNR0-Nd4H8qCArpkPLAVGTQb-8uY3jbh8EIOt4/s320/food%2520journal.jpg" border="0" /></div><div>1. How many days were you able to stick to your "plan"?</div><div>2. How are you doing with your healthy habits?</div><div>3. What did you eat this week for your "eat anything you want" meal? :-)</div><div>4. Weight loss? Victories? Please tell! </div><div> </div><div>I know there are a lot of questions, but you are allowed to be brief this week...hehe!</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com4tag:blogger.com,1999:blog-224804238089842411.post-47321267189578776662009-03-23T05:00:00.003-04:002009-03-23T05:00:01.580-04:00My Motivational Mantra<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbLez6jLi-neQ7U0ewD5IM-yrRsNQxqpgVvD_j_q0TPWP9P5yqo9ME60U02qx3MtrmnaRaHUG7gTWy-UGIXFwPGI5Ke8lTSfOLGKzrFe1gIAGUlBqjSItekhtFzSu74x8jV7IzMfMFkdE/s1600-h/all+things.jpg"><img id="BLOGGER_PHOTO_ID_5315698584364292226" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 219px; CURSOR: hand; HEIGHT: 320px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbLez6jLi-neQ7U0ewD5IM-yrRsNQxqpgVvD_j_q0TPWP9P5yqo9ME60U02qx3MtrmnaRaHUG7gTWy-UGIXFwPGI5Ke8lTSfOLGKzrFe1gIAGUlBqjSItekhtFzSu74x8jV7IzMfMFkdE/s320/all+things.jpg" border="0" /></a>All this week I have been "chanting" to myself Phillippians 4;13, " <strong><em>I can do all things through Him who strengthens me.</em></strong>"<br /><br /><br /><br />There are some days where getting out of bed seems like such a chore. Other days, you'd have to tape me to the chair to get me to sit still for a minute. It seems like my personality is so much all or nothing. And, on the days where I feel so much "nothing", those are the days that I cling to this verse. I can do ALL things through Him....He promises to help me. But, the Word takes us even deeper. John 10:10 says, "I have come that they may have life and have it abundantly!" We aren't supposed to tread through the day, dreading every minute. We are supposed to be living life to the fullest! It means no more dreading every second of every day, living in fear of what may come. We who know Jesus know that there is SOOO much more to life than the daily routine, the numbers on the scale, the checks coming in. Yet, it is so hard to think of anything else some days!! What's the answer? How do we stay focused? It has to be more than mere motivation because motivation will NOT keep us going.<br /><br /><br /><br /><strong><em>Here is where a "plan" comes in handy</em></strong>.<br /><br />When I was in couseling for my eating disorders, my counselor told me to write down anything that I liked to do other than eat. She told me to put those things in a jar and everytime I wanted to binge, pull an activity out and do it! When I was focused on binging, eating everything in sight, I knew I needed to go to the jar to take my mind off of food. When I called a friend, ran outside, or read a book I was able to refocus and remember why I was choosing not to binge.<br /><p><strong><em>What's our plan?</em></strong></p><p>We know the things that we need to do to be healthy and live a healthy life. But, when we are tempted to take another path and make bad decisions, we need to have a plan! My "plan" this week was to continually quote "I can do all things through Him who strengthens me..." And guess what? The anxieties subsided and I was able to re-focus. I KNOW that I serve a passionate God who wants GREAT things for me, but there are times I start listening to the world and begin to believe that I am not good enough for those great things. I am not good enough to be healthy, I don't deserve to succeed in life. These are LIES! When I am tempted to take this path of believing the lies, that is when I need to reach into the jar, take a step back, and re-focus. <strong>God will speak the truth to me.</strong> </p><p><strong><em>So, when you start to hear the lies, what's YOUR plan?</em></strong></p>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com0tag:blogger.com,1999:blog-224804238089842411.post-61385355071340895562009-03-21T05:00:00.001-04:002009-03-21T05:00:01.329-04:00My Favorite Earth-Friendly, Economical, Safe Cleaning ProductsI PROMISE that I won't talk about Shaklee every week for my Swift Cleaning Saturday, but I did tell you that I would fill you in on my FAVORITE products this week. And, because these products have changed our home, I wanted to share them with you.<br /><br /><br /><br />When Isaiah was first born, I wanted to find some great, natural cleaning products to use in my home. Once my friend, Kathryn, introduced me to the Get Clean products I was completely sold on these natural cleaners. Not ONLY because of the positive impact they're having on the environment, but because they are completely safe for my little boy and girl. We wash all of our clothes together in the same load and Isaiah loves to help me clean with the Basic-H!<br /><br /><br /><br />Before you scroll down, watch this five minute video!!<br /><br /><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy64iRzUg-S2e7B6tlOk9Bx9MzAzTJ-Ld8GbPr2tBnABiky44yIiiQChuZEQHoTdQd8MMZRFONT16Vfg1Z9iw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><br /><br /><br /><p>Get Clean® Starter Kit<img id="BLOGGER_PHOTO_ID_5313568803999390066" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 233px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3IruDXsK-B6K6RLVJcqehKeP5dWlBCyVNUAShOOV0bjH1DpOMTYBX2WnnqmvPAKvciLkA4QxX8IvqlBPwDXu691VewScSSfCrFl9NTVVMPUMT9uNkM8y5_GRDhyphenhyphenUP_1g79yR5yQv5uqw/s320/get+clean.jpg" border="0" /><br /><strong><em>YOU'D HAVE TO SPEND MORE THAN $3,400 TO GET THE EQUIVALENT CLEANING POWER IN THE GET CLEAN STARTER KIT!<br /></em></strong>And, when you purchase the Get Clean Starter Kit you also make a <strong><span style="color:#006600;">positive impact on the planet:</span></strong><br />Eliminate 108 pounds of packaging waste from landfills.<br />Eliminate 248 pounds of greenhouse gas.<br /><strong></strong></p><br /><p><a href="http://www.shaklee.net/heatherdoyle/product/50426"><strong>The Get Clean Starter Kit contains:</strong><br /></a>Basic H2™ Organic Super Cleaning Concentrate, 16 oz. (1)<br />Basic H2™ Organic Super Cleaning Wipes, 35 Wipes (1)<br />Germ Off Disinfecting Wipes, 35 Wipes (1) - NEW!<br />Nature Bright® Laundry Booster and Stain Remover, 32 oz. (1)<br />Scour Off™ Heavy-Duty Paste, 9 oz. (1)<br />Hand Wash Concentrate, 32 oz. (1)<br />Dish Wash Concentrate, 16 oz. (1)<br />Dish Wash Automatic Concentrate, 32 oz. (1)<br />Fresh Laundry Concentrate Fragrance Free HE Compatible, 32 oz. (Liquid) (1) - NEW!<br />Soft Fabric Concentrate, 32 oz. (1)<br />Soft Fabric Dryer Sheets, 80 sheets (1)<br />Hand Wash Decorator Dispenser (2)<br />Dish Wash Automatic Concentrate Dispenser (empty) (1)<br />Nature Bright® Dispenser (empty) (1)<br />Including all the accessories you need to get really clean:<br />Organizer Caddy (1)<br />Spray Bottles (3)<br />Windows and Mirrors<br />All-Purpose<br />Degreasing - NEW!<br />Basic H2™ Full Strength Dispenser Bottle with Dropper Tip (1)<br />Dropper Pipette<br />1 oz. Dispenser Pump for 32 oz. Bottle (2)<br />Laundry Measuring Scoops (2)<br />Dual Measuring Spoon (1)<br />Cleaning Accessories (4)<br />Super Microfiber Cleaning Cloth<br />Super Microfiber Window Cloth<br />Super Microfiber Dish Sponge<br />Miracle Scrubber Pad<br /></p><p>If you don't believe, how about hearing what these sources say about Shaklee's Get Clean product line....<br />Here is what <a href="http://video.aol.com/video-detail/dr-oz-and-oprah-go-green-and-get-healhy/2592271476">Dr. Oz</a> says about "Getting Clean" <a href="http://video.aol.com/video-detail/dr-oz-and-oprah-go-green-and-get-healhy/2592271476">(watch video now!)</a></p><br /><a href="http://www.oprah.com/slideshow/oprahshow/oprahshow1_ss_20070420/10">Oprah.com </a><br /><a href="https://media.scoopreprintsource.com/CondeNast/5395CN_LippeTaylor_052510.pdf">Self.com</a><br /><a href="http://www.livevideo.com/video/534AA20283E748AC94657C56BCAFEA34/rachel-ray-gets-clean-with-sha.aspx">Rachel Ray</a><br /><p> </p><p><strong><em>Heather's March Special:</em></strong></p><p>If you order the kit and a bottle of Vita-Lea(infant or adult) vitamins, you receive a FREE MEMBERSHIP and a Free product worth up to $91 retail. So, tell all of your friends, and if they're interested, you could get the kit for FREE! </p>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com1tag:blogger.com,1999:blog-224804238089842411.post-66178537240628881552009-03-20T05:00:00.000-04:002009-03-20T05:00:01.179-04:00Abs Diet Menu for Women<div>Here are three perfect weeks of Abs Diet Eating for Women (They call it a "Diet", but the whole premise of the book is that it isn't a diet, it is a lifestyle!). Obviously, you can pick and choose what you'd like to eat, but there are some great ideas here! Happy Eating!</div><img id="BLOGGER_PHOTO_ID_5312456666215647826" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFzICPwYun6T2tKyRwqGMZi4WpA5CELC1G6nQNdJUOw9innV0KMjjAMa5WFnob_PniV2uXth8zNwP0WfnN5-tKD-x-N-A0eK2ruTDgiIs-oQc2RNLEGkC-70dgCYQfnZAZqZ0n0_Xs9Rs/s320/absdiet+for+women.jpg" border="0" /> <div></div><div>If you're like a lot of people, you spend more time in the bathroom, in the car, or on the couch than you do in the kitchen. You simply don't have time to cook. So what you're going to see here in the weekly menu option #1, and in weekly menu <a href="http://www.womenshealthmag.com/absdiet/abs-diet-weekly-menu?page=2#2">option #2,</a> and especially in weekly menu <a href="http://www.womenshealthmag.com/absdiet/abs-diet-weekly-menu?page=3">option #3,</a> takes all that into account—that you don't have the time to prepare lots of meals. If you can operate a blender and a frying pan, you can handle these dishes. Most of these recipes are ones you can make quickly—some in less than 5 minutes. We also know that you're not going to make every meal, so we've included sample combinations of foods that make properly balanced meals, utilizing the Powerfoods. For the dinners, serving sizes are larger than one, so you can also use the leftovers for lunch. And if you've got a family to cook for, it's easy to double or even triple the recipes. </div><br /><div></div><div><strong>A Perfect Week of </strong><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/absdiet/abs-diet-weekly-menu?page=1#"><strong>Abs Diet</strong></a><strong> Eating Option # 1</strong> </div><div> </div><div><strong>Monday 1,443 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/change-your-tuna.aspx" target="_blank">Change Your Tuna</a></div><br /><div>Snack #1: <a href="http://recipes.womenshealthmag.com/Recipe/belly-busting-berry.aspx" target="_blank">8 ounces Belly-Busting Berry smoothie</a>, 1 apple</div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/crunch-time.aspx" target="_blank">Crunch Time</a>, 1 stick string cheese</div><br /><div>Snack #2: <a href="http://recipes.womenshealthmag.com/Recipe/cucumber-tubes.aspx" target="_blank">Cucumber Tubes</a></div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/gone-fishing.aspx" target="_blank">Gone Fishing</a> </div><br /><div>Snack #3: Low-fat ice cream sandwich </div><br /><div></div><br /><div><strong>Tuesday 1,568 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/mint-condition.aspx" target="_blank">Mint Condition</a></div><br /><div>Snack #1: 8 ounces <a href="http://recipes.womenshealthmag.com/Recipe/show-me-the-honey.aspx" target="_blank">Show Me the Honey smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/roll-of-a-lifetime.aspx" target="_blank">Roll of a Lifetime</a>, 1 cup berries</div><br /><div>Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/terra-ricotta.aspx" target="_blank">Terra Ricotta</a></div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/yogi-pops.aspx" target="_blank">Yogi Pops</a> </div><br /><div></div><br /><div><strong>Wednesday 1,407 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/mo-feta-mo-betta.aspx" target="_blank">Mo' Feta, Mo' Betta</a></div><br /><div>Snack #1: 8 ounces <a href="http://recipes.womenshealthmag.com/Recipe/extreme-chocolate.aspx" target="_blank">Extreme Chocolate smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/popeye-and-olive-oil.aspx" target="_blank">Popeye and Olive Oil</a></div><br /><div>Snack #2: <a href="http://recipes.womenshealthmag.com/Recipe/pb-power-apples.aspx" target="_blank">1⁄2 PB Power Apples</a></div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/colonel-mustard.aspx" target="_blank">Colonel Mustard</a></div><br /><div>Snack #3: Low-fat ice cream sandwich </div><br /><div></div><br /><div><strong>Thursday 1,510 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/waffles-rancheros.aspx" target="_blank">Waffles Rancheros</a>, 1 pear</div><br /><div>Snack #1: 8 ounces <a href="http://recipes.womenshealthmag.com/Recipe/pumpkin-you-up.aspx" target="_blank">Pumpkin You Up! Smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/reuben-reduced.aspx" target="_blank">Reuben Reduced</a></div><br /><div>Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/the-orange-and-gold.aspx" target="_blank">The Orange and Gold</a></div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/yogi-pops.aspx" target="_blank">Yogi Pops</a> </div><br /><div></div><br /><div><strong>Friday 1,490 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/Breakfast:-with-barbie.aspx" target="_blank">Breakfast: with Barbie</a></div><br /><div>Snack #1: 8 ounces <a href="http://recipes.womenshealthmag.com/Recipe/coco-poof.aspx" target="_blank">Coco Poof smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/the-melon-banquet.aspx" target="_blank">The Melon Banquet</a></div><br /><div>Snack #2: <a href="http://recipes.womenshealthmag.com/Recipe/cucumber-tubes.aspx" target="_blank">Cucumber Tubes</a></div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/chicken-little-italy.aspx" target="_blank">Chicken Little Italy</a></div><br /><div>Snack #3: 1 carton low-fat yogurt with fruit </div><br /><div></div><br /><div><strong>Saturday 1,424 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/corn-to-be-wild.aspx" target="_blank">Corn to Be Wild</a>, 1 orange</div><br /><div>Snack #1: <a href="http://recipes.womenshealthmag.com/Recipe/belly-busting-berry.aspx" target="_blank">8 ounces Belly-Busting Berry smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/the-two-chicks.aspx" target="_blank">The Two Chicks</a></div><br /><div>Snack #2: <a href="http://recipes.womenshealthmag.com/Recipe/spread-yourself-thin.aspx" target="_blank">2 tablespoons Spread Yourself Thin, 3⁄4 cup broccoli or carrots</a></div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/shrimp-to-nuts.aspx" target="_blank">Shrimp to Nuts</a></div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/yogi-pops.aspx" target="_blank">Yogi Pops</a> </div><br /><div></div><br /><div><strong>Sunday 1,294 calories plus cheat meal</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/the-bama-bowl.aspx" target="_blank">The 'Bama Bowl, 1⁄2 cup orange juice</a></div><br /><div>Snack #1: <a href="http://recipes.womenshealthmag.com/Recipe/lemon-drips-and-drops.aspx" target="_blank">4 ounces Lemon Drips and Drops smoothie</a></div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/pimp-my-shrimp.aspx" target="_blank">Pimp My Shrimp</a></div><br /><div>Snack: 4 to 8 ounces <a href="http://recipes.womenshealthmag.com/Recipe/lemon-drips-and-drops.aspx" target="_blank">Lemon Drips and Drops smoothie</a>, 1 cup melon </div><br /><div>Dinner: Cheat meal </div><br /><div></div><br /><div><strong>A Perfect Week of Abs Diet Eating: Option # 2</strong> </div><br /><div></div><div><strong>Monday: 1,457 calories</strong></div><br /><div>Breakfast: One glass (8 ounces) <a href="http://recipes.womenshealthmag.com/Recipe/abs-diet-ultimate-power-smoothie.aspx" target="_blank">Abs Diet Ultimate Power Smoothie;</a> make extra for later</div><br /><div>Snack #1: 1 teaspoon peanut butter, raw vegetables (as much as you want)</div><br /><div>Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup 1 percent or fat-free milk, 1 apple</div><br /><div>Snack #2: 1 ounce almonds, 11⁄2 cups berries</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/italian-chowin.aspx" target="_blank">Italian Chowin'</a></div><br /><div>Snack #3: 4 ounces <a href="http://recipes.womenshealthmag.com/Recipe/abs-diet-ultimate-power-smoothie.aspx" target="_blank">Abs Diet Ultimate Power Smoothie</a> </div><br /><div></div><br /><div><strong>Tuesday: 1,472 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/eggs-beneficial-sandwich.aspx" target="_blank">Eggs Beneficial Sandwich, 1 cup fat-free milk</a></div><br /><div>Snack #1: 1 teaspoon peanut butter, 1 bowl oatmeal or high-fiber cereal</div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/the-i-am-not-eating-salad-salad.aspx" target="_blank">The I-Am-Not-Eating-Salad Salad</a></div><br /><div>Snack #2: 3 slices deli turkey, 1 large orangeDinner: <a href="http://recipes.womenshealthmag.com/Recipe/brazilian-chicken.aspx" target="_blank">Brazilian Chicken</a></div><br /><div>Snack #3: 1 ounce almonds, 4 ounces cantaloupe </div><br /><div></div><br /><div><strong>Wednesday: 1,578 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/strawberry-field-marshall-smoothie.aspx" target="_blank">One glass (8 ounces) Strawberry Field Marshall Smoothie; make extra for later</a></div><br /><div>Snack #1: 1 ounce raisins </div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/guac-and-roll.aspx" target="_blank">Guac and Roll</a></div><br /><div>Snack #2: 1 stick string cheese, raw vegetables (as much as you want)</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/chile-peppered-steak.aspx" target="_blank">Chile-Peppered Steak</a></div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/strawberry-field-marshall-smoothie.aspx" target="_blank">4 to 8 ounces Strawberry Field Marshall Smoothie</a> </div><br /><div><strong>Thursday: 1,564 calories</strong></div><br /><div></div><div>Breakfast: 1 slice whole-grain bread with 1 teaspoon peanut butter, 1⁄2 cup All-Bran cereal with 1 cup 1 percent or fat-free milk, 1 cup berries</div><br /><div>Snack #1: 8 ounces low-fat yogurt, 1 can low-sodium V8 juice</div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/guilt-free-blt.aspx" target="_blank">Guilt-Free BLT</a></div><br /><div>Snack #2: 3 slices lean deli roast beef, 1 large orange</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/easy-cheesy.aspx" target="_blank">Easy Cheesy</a></div><br /><div>Snack #3: 1 teaspoon peanut butter, 1⁄2 cup low-fat ice cream </div><br /><div></div><div><strong>Friday: 1,584 calories</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/banana-split-smoothie.aspx" target="_blank">One glass (8 ounces) Banana Split Smoothie; make extra for later</a></div><br /><div>Snack #1: 1 ounce almonds, 4 ounces cantaloupe</div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/hot-tuna.aspx" target="_blank">Hot Tuna</a></div><br /><div>Snack #2: 3 slices lean deli roast beef, 1 large orange</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/chili-con-turkey.aspx" target="_blank">Chili Con Turkey</a></div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/banana-split-smoothie.aspx" target="_blank">4 ounces Banana Split Smoothie</a> </div><br /><div></div><br /><div><strong>Saturday: 1,071 calories plus cheat meal</strong></div><br /><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/halle-berries-smoothie.aspx" target="_blank">One tall glass (8 ounces) Halle Berries Smoothie; make extra for later</a></div><br /><div>Snack #1: 1 cup high-fiber cereal, 1 cup low-fat yogurt</div><br /><div>Lunch: <a href="http://recipes.womenshealthmag.com/Recipe/chili-con-turkey.aspx" target="_blank">Leftover Chili Con Turkey</a></div><br /><div>Snack #2: 1 teaspoon peanut butter, 1 or 2 slices whole-grain bread</div><br /><div>Dinner: Cheat meal! Have whatever you've been craving this week: wine and cheese, burgers, fillet of whatever--anything you can dream of.</div><br /><div>Snack #3: <a href="http://recipes.womenshealthmag.com/Recipe/halle-berries-smoothie.aspx" target="_blank">4 ounces Halle Berries Smoothie</a> </div><br /><div></div><div><strong>Sunday: 1,579 calories</strong></div><div> </div><div>Breakfast: <a href="http://recipes.womenshealthmag.com/Recipe/the-i-havent-had-my-coffee-yet-sandwich.aspx" target="_blank">The I-Haven't-Had-My-Coffee-Yet Sandwich</a></div><br /><div>Snack #1: 1 teaspoon peanut butter, 1 can low-sodium V8 juice</div><br /><div>Brunch (relax--it's Sunday): 2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1 percent or fat-free milk</div><br /><div>Snack #2: 2 slices lean deli roast beef, 1 slice fat-free cheese</div><br /><div>Dinner: <a href="http://recipes.womenshealthmag.com/Recipe/bbq-king.aspx" target="_blank">BBQ King</a></div><br /><div>Snack #3: 1 ounce almonds, 1⁄2 cup low-fat ice cream </div><br /><div></div><br /><div><strong>A Perfect Week of </strong><a class="GVAdLink" id="GVLINK_1_0_0" href="http://www.womenshealthmag.com/absdiet/abs-diet-weekly-menu?page=3#"><strong>Abs Diet</strong></a><strong> Eating: Option # 3</strong></div><br /><div><strong>Monday: 1,592 calories</strong></div><br /><div>Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons soft margarine</div><br /><div>Snack #1: Raw mixed vegetables, 1⁄4 cup hummus</div><br /><div>Lunch: 3 ounces sliced turkey breast in a whole-wheat tortilla with mixed greens, tomato, and 2 or 3 slices of avocado; 1 cup mixed green salad with 2 teaspoons olive oil and vinegar</div><br /><div>Snack #2: 1 cup berries mixed with 2 tablespoons fat-free plain yogurt</div><br /><div>Dinner: Asian chicken salad: 2 cups mixed greens, red onions, and tomato wedges; 3 ounces cooked chicken breast, sliced; 1⁄2 cup mandarin orange sections; and 1 ounce cashews tossed with 1 tablespoon olive oil and vinegar; 4 whole-grain crackers</div><br /><div>Snack #3: 1 piece fruit, 1 cup fat-free plain or artificially sweetened yogurt </div><div></div><br /><div><strong>Tuesday: 1,597 calories</strong></div><br /><div>Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana</div><br /><div>Snack #1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey</div><br /><div>Lunch: 1 cup broth-based or tomato soup; 2 ounces sliced lean roast beef with lettuce, tomato, and mustard on 2 slices of whole-wheat bread</div><br /><div>Snack #2: 1 stick string cheese, 2 whole-wheat crackers</div><br /><div>Dinner: 1 cup cooked white or brown rice, 3 ounces grilled shrimp in gumbo sauce, mixed green salad with 2 teaspoons olive oil and vinegar </div><br /><div>Snack #3: 1 large whole-wheat pretzel </div><br /><div></div><br /><div><strong>Wednesday: 1,427 calories</strong></div><br /><div>Breakfast: 1 cup oatmeal with 2 tablespoons mixed dried fruit and nuts and 1 teaspoon cinnamon, 1⁄4 cup fat-free plain yogurt, 1 cup orange or grapefruit juice</div><br /><div>Snack #1: 1⁄4 cup microwave air-popped popcorn (100 calories' worth; see package)</div><br /><div>Lunch: Tuna salad: 3 ounces grilled or canned tuna, 5 small red potatoes, 1⁄2 cup string beans, and 5 to 8 olives on a bed of salad greens tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar</div><br /><div>Snack #2: 1 large rectangular graham cracker with 1 teaspoon nut butter, 1 piece fruit</div><br /><div>Dinner: 1 vegetarian burger with lettuce, tomato, and red onion on a soft wheat roll; side salad of mixed greens and vegetables and 2 teaspoons olive oil and vinegar dressing</div><br /><div>Snack #3: 1⁄2 cup fat-free ice cream or frozen yogurt </div><div></div><br /><div><strong>Thursday: 1,564 calories</strong></div><br /><div>Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit</div><br /><div>Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers</div><br /><div>Lunch: Tossed salad: mixed salad greens, cucumber, red bell pepper, red onion, diced carrots, tomato, 1⁄2 cup chickpeas, 1⁄2 cup string beans, and 1 ounce grated hard cheese tossed with 2 teaspoons olive oil and 1 tablespoon red-wine vinegar; 1 small whole-wheat roll</div><br /><div>Snack #2: 1 cup fortified soy milk, 2 Whole Grain Fig Newton cookies</div><br /><div>Dinner: Spaghetti marinara: 1 cup cooked whole-grain pasta topped with 1⁄2 cup marinara sauce and 1 tablespoon grated Romano cheese, side salad with olive oil and vinegar or light dressing</div><br /><div>Snack #3: 2 kiwifruits</div><div></div><br /><div><strong>Friday: 1,115 calories plus cheat meal</strong></div><br /><div>Breakfast: 1 cup hot oatmeal with 1⁄4 cup fat-free plain yogurt and 2 tablespoons raisins</div><br /><div>Snack #1: 1 energy bar like a PowerBar Pria or a Luna bar</div><br /><div>Lunch: 2 ounces whole-wheat pita, 2 ounces chicken or turkey breast, 1 tablespoon cranberry sauce with chopped mixed greens</div><br /><div>Snack #2: 1 container fat-free fruit-flavored yogurt with banana</div><br /><div>Dinner: Cheat meal</div><div> </div><div>Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk </div><div></div><br /><div><strong>Saturday: 1,557 calories</strong></div><br /><div>Breakfast: 2 eggs and 1 egg white, scrambled; 2 slices whole-wheat toast with 2 teaspoons soft margarine and 1 tablespoon jam; 1⁄2 cup mixed fruit and 1⁄2 cup fat-free yogurt</div><br /><div>Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus</div><br /><div>Lunch: 1 cup chicken noodle soup, 4 whole-wheat crackers, mixed green salad with 1 tablespoon grated hard cheese and 5 sliced olives tossed with 2 teaspoons olive oil and vinegar</div><br /><div>Snack #2: 11⁄2 cups watermelon chunks</div><br /><div>Dinner: 4 ounces broiled lean steak, 1⁄2 cup mashed potatoes (made with soft margarine), 1 cup steamed broccoli with 2 teaspoons Parmesan cheese</div><br /><div>Snack #3: 1 piece fresh fruit with 1⁄2 cup sorbet </div><br /><div></div><div><strong>Sunday: 1,448 calories</strong></div><br /><div>Breakfast: 2 whole-wheat frozen toaster waffles topped with 1 tablespoon nut butter and 1⁄2 medium banana, sliced; 1 cup fat-free milk</div><br /><div>Snack #1: 8 ounces low-fat yogurt</div><br /><div>Lunch: 1 medium baked potato topped with sautéed mixed vegetables (e.g., mushrooms, onions, broccoli) in 1 tablespoon olive oil with 1 ounce grated hard cheese</div><br /><div>Snack #2: 10 almonds or cashews</div><br /><div>Dinner: Turkey or chicken burger: 4 ounces grilled or broiled chicken or turkey (white meat only) with onions, tomatoes, and lettuce on whole-wheat roll; mixed greens tossed with 2 teaspoons olive oil and vinegar</div><br /><div>Snack #3: 1 4-ounce fat-free pudding</div>HealthyMahmahttp://www.blogger.com/profile/15160563275147536360noreply@blogger.com5tag:blogger.com,1999:blog-224804238089842411.post-88326644755456067442009-03-19T05:00:00.003-04:002009-03-19T05:00:00.778-04:00Follow the RulesAlmost every problem you face in your life can be solved by identifying 6 or 7 rules or steps. I made this discovery when I was trying to get out of debt; I noticed all the financial books were saying the same things 6 or 7 things; avoid debt, be frugal, be generous, be a saver, and keep a budget. One day a light bulb went off in my head... I wonder if the same principle is true for weight loss? I started studying and discovered that all the books were pretty much saying the same things. So I wrote down my 7 rules for a healthy lifestyle and I lost 55 pounds by just following the rules. Here are the 7 weight loss rules that I try to follow every day of my life:<br /><br /><br /><br />1) Drink lots of water (90oz.)<br /><br />2) Eat a healthy<br /><br />3) Eat often (five times)<br /><br />4) Eat less (one portion)<br /><br />5) Rigorous Exercise<br /><br />6) Stop eating after 7pm (my hardest one)<br /><br />7) Go to Bed (getting out of the kitchen is my only relief plus I get my rest)<br /><br /><br /><br />In closing let me make sure that you understand something very important; there is a big difference between the words simple and easy. The rules are simple but doing them is not easy. I still have to fight a daily battle to keep my body in check. Let me encourage you to spend some time discovering your own 6 or 7 simple rules that you can incorporate into your lifestyle.<br /><br /><br /><br />Your partner in the battle,<br /><br />Pastor Joel (Heather's Proud Papa)HealthyPastorhttp://www.blogger.com/profile/06857132566809121237noreply@blogger.com3