Abundant Health

Migraine Free for 19 Years

2009-10-05T21:44:00.004-04:00

This is a remarkable story from my friend, Rosanna...thought I'd share with my blogging friends! Thanks, Rosanna, for sharing!

I've always had headaches -- even as a child. At age 15, they became migraines and escalated
in severity and duration after I was involved in a car accident at age 19. From that point on my
migraines began lasting 24-72 hours and would hit every 3-5 weeks. At times, I got two or three migraines in a one-month period.

I went to every doctor; our family physician, eye doctors, OB/GYN, Neurologist, Osteopath,
& Massotherapist. It was first blamed on menstruation, PMS and heredity. Then, all the doctors
cancelled that theory and began blaming my car accident injuries, which I had years after the
migraines began. I was given all types of medication; 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.

In the meantime, over the years I truly did everything to rid myself of this pain and agony. 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.

When I got a migraine, I'd know 6-8 hours in advance. I was never able to prevent it. It would
begin as a headache across the eyes and forehead, then travel to my temple area and top of my
head. Once the pain reached the base of my neck, there was no stopping it! I was forced to lie
down, immediately, in a totally darkened room with no noises or movement. You cannot walk,
let alone drive a car during one of these migraines.

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.

My two pregnancies gave my husband Dan, and me, an idea that my migraines might be an
imbalance in my system with some hope for the future. During both pregnancies, and while
nursing our daughters, I never got a migraine. We couldn't believe it! Relatives and close friends
were amazed. And we felt we had hit on something important.

So, we ran back to my OB/GYN who delivered our girls, my OB/ GYN who treated my
migraines since I was 16 yrs. old, and my family physician. And to our amazement, they merely
agreed this meant it was hormone related and they could treat me with a medication used for
endometriosis. But, neither one recommended it because it could cause sterility and we wanted
more children. Each one made this diagnosis sitting behind a desk.

My cousin was helped with Shaklee Supplements for Epstein Bar Syndrome (also known as
Chronic Fatigue Syndrome) and she pressured me constantly to try them. As a favor, we went to
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.

It all made sense, but I didn't immediately run to get Shaklee because it sounded too simple of a
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
program.

Dan was extremely supportive of me when I began the program. He even began taking the
supplements so we would have a buddy system. After all, we'd get our money back in 30 days if
we didn't feel better. Plus, they were just foods -- not drugs. About 7-8 days after I started the
program, I got a migraine. It lasted two and one-half hours and I'm still waiting for it to return. I
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
easier to "ward off" the migraine before it hit.

All I have done differently is take Shaklee Food Supplements. It's wonderful and I can't find
words to describe the joy and relief I feel each passing day. I feel like a walking miracle!
I began by taking the following supplements and followed Dr. Klinkhammer's Health and
Harmony Program.

I've altered my initial program accordingly over the years.
I want everyone to know there may be hope for them. This is NOT a cure, and I'm not saying
you will rid all migraines in 90 days. It's taken longer for some. But, you deserve to know if it
will work for you. If you get the same results I've gotten, you will be thankful for the rest of your
life!

Love, Rosanna Montecalvo

Welcome Back to the Track

2009-10-04T20:28:00.004-04:00

Wow, 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).

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.

Celebrate Earth Day

2009-04-22T09:24:00.006-04:00

Okay, everyone...today is Wednesday and it is time to check in...

1. In honor of Earth Day, what is something you're going to do to be GREEN today, this week, this year??

2. What was your greatest victory this week?

3. What was your greatest challenge?

Visit www.servegodsavetheplanet.org for some great blogs and more information on Serving God by helping to save the planet!

Girls Just Wanna Eat!

2009-04-17T05:00:00.000-04:00

I thought this was an interesting article from Women's Health Magazine! I hope you find it interesting!

Never Have a Pig-Out Again
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.
By Karen Asp
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.

"Emotional eating is the number-one reason most diets fail," says Linda Spangle, R.N., M.A., a Denver-based weight-loss coach and the author of 100 Days of Weight Loss. Spangle estimates that up to 75 percent of her clients overeat because of how they feel. "They have a bad day and self-medicate with food," she says.

Researchers at the Miriam Hospital's Weight Control and Diabetes 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).

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.

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 University 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."

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.

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.

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.

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. "

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."

Still On the Journey??

2009-04-15T05:00:00.000-04:00

Hello, my fellow Health Challengers!
Tell us about your week...

1. What has been the greatest hurdle these last few weeks?

2. What are you doing (or going to do?) to overcome your hurdle?

3. What is a goal you have for this week? Only one!!

Just For Laughs...

2009-04-14T15:54:00.004-04:00

This article is for everyone who knows that swimsuit season is coming and is dreading it like the plague....I love you ALL!!

Gone, Baby, Gone by Vicki Glembocki

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.

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:

1. Face away from the mirror whilst disrobing.

2. Remove socks.

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.

4. Promise yourself that you will not look at your thighs.

5. Put on a little more lipstick so you at least look less dead.

6. Turn around.

7. Do NOT look at your thighs.

8. STOP looking at your thighs!

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!"

---------------------

I hope this article gave you all a little laugh and didn't just make you sick to your stomach!!

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!!

Need Motivation to Run?

2009-04-13T05:00:00.002-04:00

Here are six great reasons to hit the pavement(found at womenshealthmag.com):

1. It's so easy
True, some high-tech gear will make your run more fun, but really, all you need is a good pair of shoes, and a supportive sports bra. 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 run/walk plan to injury-proof your transition into running.

2. Yet so hard
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-class 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.

3. Your knees will thank you
Contrary to what your mom says, running doesn't wreck your joints. Osteoarthritis (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 Health 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.

4. You'll stress less
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 health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

5. It can prevent disease
Most experts agree that regular exercise reduces the risk of many kinds of cancer, including some of the scariest: colon, 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 diabetes, 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.

6. You'll probably live longer
In perhaps the most surprising study done on the health benefits of running, a team at the Stanford University School 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?

Okay, let's get out and run!!

I Can See Clearly Now...

2009-04-11T16:29:00.003-04:00

"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." Romans 8:5

All week I have been asking this question, "Lord, what should I do in this situation??" 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 wrong decision!

Have I lost you?

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!

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 I feared most, but when He spoke to me, I knew it was right!

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.

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!

What things do you do to clear your head and refocus your priorities?

Take time this week to focus on Him and what He would have you do!

Who Wants a Smooooothie?

2009-04-10T05:00:00.000-04:00

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!

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 Dietitian's Cancer Story.

8 oz (1 cup) calcium fortified soy milk
8 oz (1 cup) vanilla low-fat yogurt
6-8 baby carrots or one large carrot
1/2 cup fresh fruit (mango is nice)
3/4 cup frozen fruit (raspberries make a pretty shake)
1 TBSP wheat germ
1 TBSP wheat bran
1 TBSP whole flax seeds or ground flax meal 2 1/2 oz tofu (cut a 1 lb block or tofu into 6 pieces)
Makes 3 1/2 cups.

If anyone decides to make it this week, let me know!

Check In

2009-04-08T05:00:00.001-04:00

Okay, 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!

1. Tell us your greatest victory over these two weeks

2. Tell us your greatest challenge these last two weeks

3. Tell us one habit you're going to focus on this week to continue to lose weight and focus on health

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.

Amazing YOU!

2009-04-06T05:00:00.002-04:00

Here is some great information I found at Womenshealthmag.com....enjoy....

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?

Brain
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., associate professor of neurology at Wayne State University 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.

Heart
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 University 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.

Lungs
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 University's Heart and Lung Research Institute. It's unclear how much specific nutrients influence overall lung health, 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.

Pancreas
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 healthy 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 University 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.

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!!

Watch Out for....Baby Shampoo??

2009-04-04T05:00:00.001-04:00

Does baby shampoo need to contain cancer-causing chemicals?
No – but it often does. Product tests 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 Sesame Street character brands and even the iconic "pure and gentle" Johnson & Johnson's baby shampoo.

This report followed up on test results released in February 2007, 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.
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.
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.

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.

Status Update
Testing by author David Steinman released in March 2009 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 August 2008 lawsuit filed by the California Attorney General's office against several companies for making products with toxic levels of 1,4-dioxane.

What You Can Do
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 advanced search 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.
Write to your elected officials and ask them to clean up cosmetics.

More Information
Report: "No More Toxic Tub"Skin Deep: Products that may contain 1,4-dioxane Science: 1,4-dioxane
FAQs: 1,4-dioxane in personal care products
Press release: Cancer-causing chemical found in children's bath products (Feb. 7, 2007)

Eat!

2009-04-03T05:00:00.001-04:00

Get Fab Abs: Eating Guidelines...from the Abs Diet (womenshealthmag.com)

To get the number on the scale to go down, you have to chow down. (And work out -- but more on that here.) 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).

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!

1. Guideline - Eat six times a day.
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.

2. Guideline - Make these 12 Powerfoods your diet staples.

3. Guideline - Drink smoothies on a regular basis.
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.

4. Guideline - Stop counting.
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.

5. Guideline - Know what to drink -- and what not to.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).

6. Guideline - For one meal a week, forget the first five guidelines.
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.

Sleep In Tomorrow!

2009-04-02T05:00:00.003-04:00

Ladies, don't feel so bad when you choose to sleep in rather than get up and sweat...

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. Info found on Womenshealthmag.com

Five components of fitness- Body Composition

2009-03-31T22:35:00.002-04:00

1. Muscular Strength
2. Muscular Endurance

3. Cardiorespiratory Fitness
4. Body Composition
5. Flexibility

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.

Body Weight Measurements- 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.

Body Composition Measurements- There are many methods for determining body composition including: hydrostatic weighing, skinfold thickness and bioelectrical impedence.
~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.
~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.
~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).

What should my body composition be?
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.

How can I change my body composition?

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.

Motivation for Runners

2009-03-30T05:00:00.003-04:00

Here is a great article from Womensrunningmag.com...it isn't just for runners!! #10 is my favorite!

Unwanted weight gain can happen to even the most health-savvy women. A perfect storm of stress, eating on the go, pregnancy and age-related metabolic slowdown can gradually pile on extra pounds.
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. To lose weight, she skipped the fad diets and instead focused on exercise and a healthy eating plan.

Her reward: She lost 80 pounds and is now an avid runner and triathlete.

Want to do something similar?
You can with these 10 simple strategies.

Rule 1: Know your caloric needs.
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.
Research shows you’re more likely to keep the fat off if you lose it gradually, says Monique Ryan, author of Sports Nutrition for Endurance Athletes. 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 diet 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.

Rule 2: Set a realistic goal.
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.
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.

Rule 3: Stay fueled.
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.
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.
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

Rule 4: Hit the weight room.
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.

Rule 5: Go Long.
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.
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. You burn roughly 100 calories per mile when running (depending on your weight), so if you go for a five-mile run, you’ll burn 500 calories.

Rule 6: Team up.
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.
Check out peertrainer.com for an online weight-loss and exercise-support group.
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.

Rule 7: Increase intensity.
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.
Researcher Jason Talanian recommends mixing interval training into your routine once or twice a week.

Rule 8: Crunch all the numbers.
Harvard weight loss expert Dr. George Blackburn asserts in his new book, Break Through Your Set Point, 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.
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.

Rule 9: Keep a Food diary.
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.
To track your habits, use myfooddiary.com.

Rule 10: Train for something bigger than weight loss.
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.

Which of these rules have you tried and seen that they really work?

Whether we've been following them or not,

it's good to be reminded of what we should be doing!

What Are We Putting On Our Skin?

2009-03-28T18:16:00.003-04:00

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.

Here are some other conclusions:

Nearly 400 products sold in the U.S. contain chemicals that are prohibited for use in cosmetics in other countries.
More than 400 products contain ingredients thatthe cosmetic industry's own safety panels have found unsafe when used as directed on product labels.
An astonishing 98% of all products conain one or more ingredients never publicly assessed for safety.
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.

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.

How can you find what's really in the products you use?

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 cosmeticdatabase.com.

-info taken from Green Goes With Everything: Simple Steps to a Healthier Life and a Cleaner Planet

Detoxing is All the Rage...

2009-03-27T05:00:00.002-04:00

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):

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 diet 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.
"There is no scientifically proven reason to put yourself on a detox diet," says Christine M. Palumbo, R.D., an adjunct faculty member at Benedictine University in Naperville, 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.
By all means, stay away from one-shot detoxes, like herbal laxatives and colonics. "Both can be downright dan-gerous," says Palumbo. "Colonics 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.

So, instead of detoxing your system, stick to your healthy eating and exercise plan to keep your metabolism going strong.

Here are a few tips to help you get in detox shape:

Eliminate all of those “triggers,” 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 coffee or your favorite candy bar, 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.

Take away red meat and poultry. 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.

Honey I love you. 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.

Take away processed foods made with white flour. 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.

Eliminate packaged foods. Choosing fresh foods over canned or packaged foods means you are consuming whole, unprocessed food items – the best kind you can get.

Remove eggs and all dairy. 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.

Here are some great detoxing foods:

Dandelion Greens 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 all green leafy foods, is a powerful blood purifier.

Ginger increases circulation, thereby promoting the excretion of toxins via the skin, bowels, and kidneys. It possesses antibacterial and antiparasitic properties and helps to combat inflammation.

Apples 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.

Lemons aid digestion 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.

Grapes stimulate the liver 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.

Artichokes stimulate the liver–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.

Beets purify the blood, 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.

Parsley 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.

Grapefruit 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.

Yogurt 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.

Here's to a great week!

Loosen Up

2009-03-26T05:00:00.000-04:00

Many 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?

Here is what I found:

Coach Jenny, from Runner's World says:

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.
That being said, both sides are right and wrong at the same time. It is best to stretch when the body is warm and that can be defined by the point at which you begin to perspire. That may take 5 minutes some days and 10 others.
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:

Arm up with 5 minutes of brisk walking. 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.

Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation.

Then work into your planned running regimen

[easy, long, speed...]

Cool down with easy 5 minutes of running and then 5 minutes of walking. 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.

Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons.

Check out a great flexibility program for runners HERE

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!

Anyone up for a Race?

2009-03-25T05:00:00.003-04:00

I am going to take this competition to the next level:

To get motivated, train for something bigger than weight loss!!

There’s no better motivation to maintain an exercise schedule and eat right than a race date.

I challenge you all to come join me in a few races:

May 23, 2009- Memorial 5-mile- Youngstown, OH

July 4, 2009 – Firecracker 4-mile- Canfield, OH

August 10, 2009- Second Sole Cross Country 5k- Boardman, OH

September 5, 2009- Cure Thirst 1/2 Marathon- Youngstown, OH

http://www.curethirst...

November 07, 2009- Habitat Home run 5k – Poland, OH

See me for more details!

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!!

Check-In Week 2, Lap 3...

2009-03-25T05:00:00.001-04:00

So, how did you do with your scheduling this week? Were you able to fit in healthy eating and some exercise? Tell us...

1. How many days were you able to stick to your "plan"?

2. How are you doing with your healthy habits?

3. What did you eat this week for your "eat anything you want" meal? :-)

4. Weight loss? Victories? Please tell!

I know there are a lot of questions, but you are allowed to be brief this week...hehe!

My Motivational Mantra

2009-03-23T05:00:00.003-04:00

All this week I have been "chanting" to myself Phillippians 4;13, " I can do all things through Him who strengthens me."

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.

Here is where a "plan" comes in handy.

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.

What's our plan?

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. God will speak the truth to me.

So, when you start to hear the lies, what's YOUR plan?

My Favorite Earth-Friendly, Economical, Safe Cleaning Products

2009-03-21T05:00:00.001-04:00

I 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.

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!

Before you scroll down, watch this five minute video!!

Get Clean® Starter Kit
YOU'D HAVE TO SPEND MORE THAN $3,400 TO GET THE EQUIVALENT CLEANING POWER IN THE GET CLEAN STARTER KIT!
And, when you purchase the Get Clean Starter Kit you also make a positive impact on the planet:
Eliminate 108 pounds of packaging waste from landfills.
Eliminate 248 pounds of greenhouse gas.

The Get Clean Starter Kit contains:
Basic H2™ Organic Super Cleaning Concentrate, 16 oz. (1)
Basic H2™ Organic Super Cleaning Wipes, 35 Wipes (1)
Germ Off Disinfecting Wipes, 35 Wipes (1) - NEW!
Nature Bright® Laundry Booster and Stain Remover, 32 oz. (1)
Scour Off™ Heavy-Duty Paste, 9 oz. (1)
Hand Wash Concentrate, 32 oz. (1)
Dish Wash Concentrate, 16 oz. (1)
Dish Wash Automatic Concentrate, 32 oz. (1)
Fresh Laundry Concentrate Fragrance Free HE Compatible, 32 oz. (Liquid) (1) - NEW!
Soft Fabric Concentrate, 32 oz. (1)
Soft Fabric Dryer Sheets, 80 sheets (1)
Hand Wash Decorator Dispenser (2)
Dish Wash Automatic Concentrate Dispenser (empty) (1)
Nature Bright® Dispenser (empty) (1)
Including all the accessories you need to get really clean:
Organizer Caddy (1)
Spray Bottles (3)
Windows and Mirrors
All-Purpose
Degreasing - NEW!
Basic H2™ Full Strength Dispenser Bottle with Dropper Tip (1)
Dropper Pipette
1 oz. Dispenser Pump for 32 oz. Bottle (2)
Laundry Measuring Scoops (2)
Dual Measuring Spoon (1)
Cleaning Accessories (4)
Super Microfiber Cleaning Cloth
Super Microfiber Window Cloth
Super Microfiber Dish Sponge
Miracle Scrubber Pad

If you don't believe, how about hearing what these sources say about Shaklee's Get Clean product line....
Here is what Dr. Oz says about "Getting Clean" (watch video now!)

Oprah.com
Self.com
Rachel Ray

Heather's March Special:

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!

Abs Diet Menu for Women

2009-03-20T05:00:00.000-04:00

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!

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 option #2, and especially in weekly menu option #3, 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.

A Perfect Week of Abs Diet Eating Option # 1

Monday 1,443 calories

Breakfast: Change Your Tuna

Snack #1: 8 ounces Belly-Busting Berry smoothie, 1 apple

Lunch: Crunch Time, 1 stick string cheese

Snack #2: Cucumber Tubes

Dinner: Gone Fishing

Snack #3: Low-fat ice cream sandwich

Tuesday 1,568 calories

Breakfast: Mint Condition

Snack #1: 8 ounces Show Me the Honey smoothie

Lunch: Roll of a Lifetime, 1 cup berries

Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits

Dinner: Terra Ricotta

Snack #3: Yogi Pops

Wednesday 1,407 calories

Breakfast: Mo' Feta, Mo' Betta

Snack #1: 8 ounces Extreme Chocolate smoothie

Lunch: Popeye and Olive Oil

Snack #2: 1⁄2 PB Power Apples

Dinner: Colonel Mustard

Snack #3: Low-fat ice cream sandwich

Thursday 1,510 calories

Breakfast: Waffles Rancheros, 1 pear

Snack #1: 8 ounces Pumpkin You Up! Smoothie

Lunch: Reuben Reduced

Snack #2: 1 stick string cheese, 5 to 7 whole-wheat crackers, such as Triscuits Dinner: The Orange and Gold

Snack #3: Yogi Pops

Friday 1,490 calories

Breakfast: Breakfast: with Barbie

Snack #1: 8 ounces Coco Poof smoothie

Lunch: The Melon Banquet

Snack #2: Cucumber Tubes

Dinner: Chicken Little Italy

Snack #3: 1 carton low-fat yogurt with fruit

Saturday 1,424 calories

Breakfast: Corn to Be Wild, 1 orange

Snack #1: 8 ounces Belly-Busting Berry smoothie

Lunch: The Two Chicks

Snack #2: 2 tablespoons Spread Yourself Thin, 3⁄4 cup broccoli or carrots

Dinner: Shrimp to Nuts

Snack #3: Yogi Pops

Sunday 1,294 calories plus cheat meal

Breakfast: The 'Bama Bowl, 1⁄2 cup orange juice

Snack #1: 4 ounces Lemon Drips and Drops smoothie

Lunch: Pimp My Shrimp

Snack: 4 to 8 ounces Lemon Drips and Drops smoothie, 1 cup melon

Dinner: Cheat meal

A Perfect Week of Abs Diet Eating: Option # 2

Monday: 1,457 calories

Breakfast: One glass (8 ounces) Abs Diet Ultimate Power Smoothie; make extra for later

Snack #1: 1 teaspoon peanut butter, raw vegetables (as much as you want)

Lunch: Turkey or roast beef sandwich on whole-grain bread, 1 cup 1 percent or fat-free milk, 1 apple

Snack #2: 1 ounce almonds, 11⁄2 cups berries

Dinner: Italian Chowin'

Snack #3: 4 ounces Abs Diet Ultimate Power Smoothie

Tuesday: 1,472 calories

Breakfast: Eggs Beneficial Sandwich, 1 cup fat-free milk

Snack #1: 1 teaspoon peanut butter, 1 bowl oatmeal or high-fiber cereal

Lunch: The I-Am-Not-Eating-Salad Salad

Snack #2: 3 slices deli turkey, 1 large orangeDinner: Brazilian Chicken

Snack #3: 1 ounce almonds, 4 ounces cantaloupe

Wednesday: 1,578 calories

Breakfast: One glass (8 ounces) Strawberry Field Marshall Smoothie; make extra for later

Snack #1: 1 ounce raisins

Lunch: Guac and Roll

Snack #2: 1 stick string cheese, raw vegetables (as much as you want)

Dinner: Chile-Peppered Steak

Snack #3: 4 to 8 ounces Strawberry Field Marshall Smoothie

Thursday: 1,564 calories

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

Snack #1: 8 ounces low-fat yogurt, 1 can low-sodium V8 juice

Lunch: Guilt-Free BLT

Snack #2: 3 slices lean deli roast beef, 1 large orange

Dinner: Easy Cheesy

Snack #3: 1 teaspoon peanut butter, 1⁄2 cup low-fat ice cream

Friday: 1,584 calories

Breakfast: One glass (8 ounces) Banana Split Smoothie; make extra for later

Snack #1: 1 ounce almonds, 4 ounces cantaloupe

Lunch: Hot Tuna

Snack #2: 3 slices lean deli roast beef, 1 large orange

Dinner: Chili Con Turkey

Snack #3: 4 ounces Banana Split Smoothie

Saturday: 1,071 calories plus cheat meal

Breakfast: One tall glass (8 ounces) Halle Berries Smoothie; make extra for later

Snack #1: 1 cup high-fiber cereal, 1 cup low-fat yogurt

Lunch: Leftover Chili Con Turkey

Snack #2: 1 teaspoon peanut butter, 1 or 2 slices whole-grain bread

Dinner: Cheat meal! Have whatever you've been craving this week: wine and cheese, burgers, fillet of whatever--anything you can dream of.

Snack #3: 4 ounces Halle Berries Smoothie

Sunday: 1,579 calories

Breakfast: The I-Haven't-Had-My-Coffee-Yet Sandwich

Snack #1: 1 teaspoon peanut butter, 1 can low-sodium V8 juice

Brunch (relax--it's Sunday): 2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1 percent or fat-free milk

Snack #2: 2 slices lean deli roast beef, 1 slice fat-free cheese

Dinner: BBQ King

Snack #3: 1 ounce almonds, 1⁄2 cup low-fat ice cream

A Perfect Week of Abs Diet Eating: Option # 3

Monday: 1,592 calories

Breakfast: 3-egg-white omelet with chopped vegetables, 1 whole-wheat English muffin with 2 teaspoons soft margarine

Snack #1: Raw mixed vegetables, 1⁄4 cup hummus

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

Snack #2: 1 cup berries mixed with 2 tablespoons fat-free plain yogurt

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

Snack #3: 1 piece fruit, 1 cup fat-free plain or artificially sweetened yogurt

Tuesday: 1,597 calories

Breakfast: 1 cup whole-grain cereal with 2 tablespoons raisins and 1 cup fat-free or 1 percent milk, 1 banana

Snack #1: 1 container fat-free plain yogurt mixed with 2 tablespoons dried fruit and 2 teaspoons honey

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

Snack #2: 1 stick string cheese, 2 whole-wheat crackers

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

Snack #3: 1 large whole-wheat pretzel

Wednesday: 1,427 calories

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

Snack #1: 1⁄4 cup microwave air-popped popcorn (100 calories' worth; see package)

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

Snack #2: 1 large rectangular graham cracker with 1 teaspoon nut butter, 1 piece fruit

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

Snack #3: 1⁄2 cup fat-free ice cream or frozen yogurt

Thursday: 1,564 calories

Breakfast: 3⁄4 cup muesli with 1 cup fat-free milk, 1 orange or 1⁄2 grapefruit

Snack #1: 1 ounce low-fat cheese, 2 whole-wheat crackers

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

Snack #2: 1 cup fortified soy milk, 2 Whole Grain Fig Newton cookies

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

Snack #3: 2 kiwifruits

Friday: 1,115 calories plus cheat meal

Breakfast: 1 cup hot oatmeal with 1⁄4 cup fat-free plain yogurt and 2 tablespoons raisins

Snack #1: 1 energy bar like a PowerBar Pria or a Luna bar

Lunch: 2 ounces whole-wheat pita, 2 ounces chicken or turkey breast, 1 tablespoon cranberry sauce with chopped mixed greens

Snack #2: 1 container fat-free fruit-flavored yogurt with banana

Dinner: Cheat meal

Snack #3: 1 low-fat or fat-free brownie, 1 cup fat-free milk

Saturday: 1,557 calories

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

Snack #1: 1⁄2 whole-wheat pita with 1 tablespoon hummus

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

Snack #2: 11⁄2 cups watermelon chunks

Dinner: 4 ounces broiled lean steak, 1⁄2 cup mashed potatoes (made with soft margarine), 1 cup steamed broccoli with 2 teaspoons Parmesan cheese

Snack #3: 1 piece fresh fruit with 1⁄2 cup sorbet

Sunday: 1,448 calories

Breakfast: 2 whole-wheat frozen toaster waffles topped with 1 tablespoon nut butter and 1⁄2 medium banana, sliced; 1 cup fat-free milk

Snack #1: 8 ounces low-fat yogurt

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

Snack #2: 10 almonds or cashews

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

Snack #3: 1 4-ounce fat-free pudding

Follow the Rules

2009-03-19T05:00:00.003-04:00

Almost 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:

1) Drink lots of water (90oz.)

2) Eat a healthy

3) Eat often (five times)

4) Eat less (one portion)

5) Rigorous Exercise

6) Stop eating after 7pm (my hardest one)

7) Go to Bed (getting out of the kitchen is my only relief plus I get my rest)

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.

Your partner in the battle,

Pastor Joel (Heather's Proud Papa)

Check-In Week 1, Lap 3...

2009-03-18T05:00:00.000-04:00

Okay, everyone, spring is coming (hopefully)!! Time to get outside and get moving!! Once the weather is nice our excuses for staying inside and not exercising are over. They won't fly anymore. (Except maybe for Josh! We're praying for your appointment tomorrow!)

This week's check-in may be a little time consuming, so please take your time! But, please check in!

1. Write down your schedule for your "ideal" day- how you would like to eat, when would you like to exercise, etc. this week. But, BE REALISTIC! Don't write down that you would like to exercise for one hour a day if that hour has to be at 4am. Fit healthy eating and exercise into your schedule this week and show us how you're going to do it!

2. Next week, be prepared to share how you did with your eating and exercise goals. Be specific!

3. Weigh-In- If you don't want to give us a number, let us know how many pounds you are away from your goal weight!

Cardiorespiratory Fitness

2009-03-17T22:07:00.004-04:00

The Five Components of Fitness: Cardio

1. Muscular Strength
2. Muscular Endurance
3. Cardiorespiratory Fitness
4. Body Composition
5. Flexibility

How did everyone do with their goal setting? This week we will be covering the cardiorespiratory component of fitness. Cardiorespiratory fitness is related to the ability to perform large muscle, moderate-to-high intensity exercise for prolonged periods. We have all heard that cardio is good for our health, but why? There are three main reasons why cardio fitness is considered health-related. This article will focus on one of these reasons; the increase of cardio fitness is associated with physiologic, metabolic, and psychological health benefits.

Studies have definitively proven the benefits of cardiovascular training include the prevention and treatment of many diseased states, including:

Coronary artery disease
Hypertension
Obesity
Stroke
Many cancers:
Colon
Breast
Prostate
Lung
Type 2 diabetes mellitus

This list only begins to touch the benefits of this fitness component. It also helps with decreased anxiety and depression, enhanced feelings of well-being, enhanced performance throughout the day, osteoporosis, + many more benefits.

What is enough and how much is too much? According to the American College of Sports Medicine significant health benefits can be obtained by including a moderate amount of physical activity (e.g., 30 minutes of brisk walking or raking leaves, 15 minutes of running, or 45 minutes of playing volleyball) on most, if not all, days of the week. On the other end of the spectrum you will be hard pressed to do too much cardio training (e.g., distance runners train 50-80 miles a week, bicyclists can train 30+ hours a week). For most reading this, a good goal to work towards would be 220 minutes a week. The challenge for this week is to make specific realistic goals for your cardiovascular fitness level. How much will you do? What will you do? How hard or fast will you go? When will you exercise? All these questions should be answered in your goal setting.

I hope you see through reading this article that God blesses us through our hard work, not our laziness, don’t be afraid to push yourself and work harder!

Motivational Mondays

2009-03-16T05:00:00.000-04:00

"I have seen that everything [human] has its limits and end [no matter how extensive, noble, and excellent] but Your commandment is exceedingly broad and extends without limits [into eternity]" Psalm 119:96

Did you know you can limit your life by dwelling on the wrong things?

So often, wrong thinking keeps people stuck right where they are. If you think you'll never accomplish your dreams, then you'll stay stuck where you are. If you think you don't have the talent, the connections, or the funds, then you are limiting yourself.. We have to remember that God's promises never return void. His Word stands true forever! Don't limit what God can do in your life by focusing on what you see in the natural realm. You have to realize that you serve a supernatural God and just because you don't see a way doesn't mean that God doesn't have a way. God can bring one opportunity across your path that will thrust you to a whole new level. He has explosive blessings in store that can blast you out of where you are and into a place of abundance. If you'll shift your focus from this limited realm and start looking at God's supernatural realm, you'll see His unlimited possibilities for your future. Take the limits off by setting your thoughts on what Almighty God can do in your life today!

A Prayer for Today
Father in heaven, today I lift my eyes to You. You alone are the source of my strength, peace, and provision. I choose to delight myself in You knowing that You will give me the desires of my heart. In Jesus' Name. Amen.

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Today, dream big because we serve a God who can do more than we hope or imagine! Nothing is too great for Him! So, how big can you dream???

Thanks, Bobby, for sharing this devotional with us! It was really what I needed for today, the start of the week!

I love you all!!

Become Aware of Your Environment...

2009-03-14T05:00:00.001-04:00

For our first healthy home day, I just wanted to take some time to alert you to some of the hazardous chemicals lurking in your home. You can choose to do what you want with this information, but I want you to be aware of what you are using and the effects that it may have on your health, your family, and your environment. I will spend more time on this in later weeks, but this will give you a basic overview, which will be helpful in choosing household and personal care productsDid you know?

There were 81,000 CHEMICALS REGISTERED WITH THE EPA IN THE LAST 30 YEARS,
and fewer than 20% have been tested for toxicity!
FACT: 90% of all poison exposures occur at home
FACT: 218,316 reported poison exposures in 2005 were from household cleaning products
FACT: 90% of our time is spent indoors. EPA reports that air pollution is up to five times higher inside than outside
FACT: Indoor pollutants come from all sorts of chemicals we use to make our lives easier every day—paints, carpets, furniture, household cleaners, personal care, among others

What's Lurking Under Your Sink?

Sodium Hydroxide
Causes 75% of all caustic injury to the esophagus of kids under 5 years old
Can cause burns in tissues
Can cause chronic skin irritation
Can cause irritation to the respiratory tract
Can cause liver & kidney damage

Found in:
Cascade Rinse Formula
409 Degreaser
Chlorox Clean Up Spray with Bleach
Soft Scrub Liquid Gel
Lysol Toilet Bowl Cleaner
Comet Cleanser with Bleach
Drano Max clog Remover
Easy Off Oven Cleaner
Palmolive Gel-Lemon Scent
Woolite Dark Fabric Wash
Chlorox Bleach Pen
Tide Ultra Liquid
Bug B Gon Insect Killer

Personal Care Products:
Colgate, Crest, Ultra Bright, Aquafresh Toothpaste
Crest Whitening Strips
Johnson Baby Lotion and Baby Wash
Old Spice Deodorant
Olay Total Effects Moisturizing Vitamin Complex
Jerkins Skin Firming Moisturizing
Neutrogena Moisture for Sensitive Skin
Dove Ultra Moisturizing Body WashOil of Olay ProVital Night Cream

Lye- Potassium Hydroxide
Harmful if swallowed or inhaled
Can cause severe eye and skin burns

Can cause severe respiratory & digestive burns
Repeated skin contact may cause dermatitis (Eczema)

Found in:
Cascade Liquid Dishwasher
Arnica Pain Relief
Olay Hydrating Skin Care
Pantene Hair Spray and Hair Care Products
Murphy’s Oil Soap
Nitrile Latex Free Gloves
Lysol Spray Cleaner
Virboc Pet Shampoo

Hydrochloric Acid
Severe damage to skin and eyes
Throat irritation even when exposed briefly and at low levels
Linked to reactive airways dysfunction syndrome (Sounds like asthma to me)

Products found in:
Lysol Toilet Bowl Cleaner
Lime-a-way Bowl Cleaner
Sparkle Emulsion Bowl Cleaner
Febreze Laundry Odor Eliminator

Monoethanolamine (MEA)
Linked to Asthma

Found in:
Tide Liquid Laundry
Tide Free Ultra Liquid
Dreft Liquid Laundry
Cheer Liquid Laundry
Ivory Snow Liquid Laundry
409 Spray Degreaser
Easy Off Oven Cleaner
Mr. Muscle Oven & Grill Cleaner
Spic & Span Disinfecting Spray
Stainless Steel Magic Cleaner
Damp Rid Mold & Mildew Control

Sulfamic Acid
Toxic to lungs and mucous membranes
Direct skin contact is corrosive
Causes skin irritation
Inhalation causes irritation to GastroIntestinal Tract

Found in:
Loreal Hair Color Products
Jet Dry Rinse Agent for the Dishwasher
Cameo Copper Cleaner
Lime-Away Tub and Toilet Cleaner
Scrubbing Bubbles Toilet Tablets- Citrus Scent
Dip-It Automatic Coffee Maker Cleaner

Butyl Cellosolve
· Linked to reproductive harm
· Can cause irritation and tissue damage from inhalation
· Exposure for 15 min. while cleaning shower, could inhale 3x the acute exposure limit
· Exposure through the skin

Found in:
Windex original
Spot Shot Carpet Cleaner
Simple Green cleaner/degreaser
Glass Plus
Fantastik lemon scent cleaner
409 Wipes
409 All purpose cleaner
Fantastik Oven Cleaner
Orange Glo Spot Remover
Pledge Electronics

If you're curious about what you have lurking in your home:
Step One: Go to The National Institute of Health Household Products Database and find out what you have in your home
Step Two: Enter names of chemicals and see which brands contain them
Step Three: Look up Toxicity Information or Health Information for the chemical

Next Week...Safe, Powerful, Green, Smart Products for your home and your wallet!

My Eating and Exercise Journal...

2009-03-13T05:00:00.002-04:00

Tawnya has asked that I blog about my daily routine! I wanted to add this disclaimer because I want you to know that my menu needs a lot of improvement! I am learning how to be healthy!

MOST of the time, my morning routine looks like this: Exercise, Shower, Read my Bible...the time that my morning routine starts varies from day to day, but this is my routine.

Monday-6:00 am- Ran 4 miles outside with Erin

10:00 am- (I ate late the night before, so I wasn't hungry until 10am...probably should've eaten sooner!)

Two pieces of Schwebel's 100% Whole Wheat Bread w/ butter- 250 Calories
Chai tea w/ Milk and Raw Sugar- 50 calories

12:00 pm- Soy Protein Slushie- 200 calories

Soy Protein, 1 cup milk, ice; mix in blender!

Peanut Butter on two slices bread- 300 calories

3:00 pm- 1 cup frozen grapes- 100 calories

Pretzels- 100 calories

6:00 pm- Chicken Teriyaki Stir Fry w/ brown rice- 500 calories

10:00 pm- I know, I shouldn't eat this late, but we just got back from swimming and I was hungry!

Fiber One Granola Bar- 140 calories

Should have stopped there, but....

2 pieces of toast- 200 calories

Thin Mint Girl Scout Cookie- 50 calories

Total calories for the day: 1800 calories

Water: 10 glasses

Tuesday- No Exercise!

8:00- Soy Protein Slushie-Cafe Latte Flavor- 200 calories
Chai Tea w/ milk, raw sugar- 50 c.

10:00 am- Fiber One Bar, Oats & Chocolate- 150 calories (at work)

12:00- Peanut Butter on Bread, pretzels, grapes- 500 c.

3:00- 1 c. grapes, Soy Protein Slushie- 300 calories

6:00- Stuffed Shells w/ salad & homemade Italian dressing- 400 calories

8:00- Bag of Popcorn - 250 calories

1850 calories

Water: 8 glasses

Wednesday- Ran the stairs, jumped rope, jumping jacks for 30 min.

8:00- Cinch Cafe Latte Slushie- 200 c.

10:00- Chai Tea/ pretzels- 200 c.

12:00- Peanut Butter Sandwich- 400 c. (I put extra peanut butter on)

1 cup yogurt w/ flax seed- 200 c.

3:00- Soy Protein Slushie-200 c.

6:00- BLT Sandwich- 400 c.

9:00- 5 cups popcorn (shared the rest with Isaiah)- 75 c.

Chai Tea-75 c.-more milk changed the calories

1750 calories

Water: 5 glasses

I am able to have more calories because I am still nursing Moriah. When I stop, I will only be able to eat about 1500 calories, as long as I keep exercising. Some days I eat up to 2500 calories because I am really hungry (like last Saturday after Erin and I ran 7 miles), other days I am not nearly as hungry, but don't ever eat under 1200 calories!

As you can see, I need to eat more fruit and veggies and protein. I need to go grocery shopping! I get stuck in a rut for breakfast and lunch. There are things that I love to eat and don't like to veer too much! In the summer, those things change. I can't eat enough fruit in the summer, but in the winter, it is a little harder to get motivated to buy fruit!

Next week I am going to post the Abs Diet for Women Weekly menu. It is really great!

Check-In Week 4

2009-03-11T05:00:00.006-04:00

Lap 2 is coming to an end! So, it is time for our final check-in before lap 3 starts!

1. Tell us something that you accomplished during lap 2! Did you meet your goals?

2. Tell us something that you will accomplish in lap 3!

3. Is there someone who you'd like to invite to join you in Lap 3 of the Health Challenge?

I didn't give out any prizes for lap 1, but I think that was a terrible idea because prizes make the challenge more fun and it isn't fair to our latecomers if I only give out prizes at the end...sorry it took me so long to realize this! Bobbie blew us all out of the water in lap 1! Bobbie, look at my website and choose any product worth up to $91 retail and let me know what you'd like for your prize! Everything is all-natural and GREAT for you, so have fun looking! I am so sorry I didn't announce this sooner!

After this week's post, I will announce the winners (1st, 2nd, 3rd) for lap two!

Coming this week and in the weeks to come...

Motivational Mondays
Toning Up Tuesdays
Weigh-In Wednesdays
Thoughts from Healthy Pastor Thursdays
Foods I eat Friday
Get Clean Saturdays- this one is especially for Tawnya, all about a healthy home environment! I couldn't think of an alliteration!

Motivational Monday

2009-03-09T05:00:00.000-04:00

I know that last week we were all challenged to "forget motivation" and "work the plan", but for the sake of alliteration, I am going to start to call my Monday posts, "Motivational Mondays" because Monday is always a great time to refocus and remember why we are on this journey of health, why we are choosing to deprive ourselves of things that we once loved, and choose to exercise instead of sitting on the couch eating Nutty Bars!

The Season of Denying Ourselves

Many of us feel that we deny ourselves all year long, so what on earth does the title of this post mean? Well, we have recently entered the season of Lent, the season where for 40 days we set aside something in our lives which hinder us from becoming more like Christ. In doing this, we begin to understand, just slightly, the pain and suffering Christ went through on the cross.

You see, when we deprive ourselves of something that we take great pleasure in, rely on, find comfort in, we begin to realize just how much we need Christ to be able to survive without it. Somehow, in denying ourselves that "thing", we see our extreme need for someone greater than ourselves.

Did you give up something for Lent? Would you like to share?

As I have said before, I realized that negative talk had become a crutch in my life and it definitely wasn't getting me any closer to knowing Jesus. In fact, I was spending a lot of time telling other people about negative things that were happening rather than telling God. He is the only one who can do anything about the problem anyway! I might as well tell Him about the problem rather than choosing to gossip and tell other people.

I have been reading in the Old Testament lately and all about the groaning and complaining that the Israelites did in the desert. Here, God had just done some AMAZING things in their lives, like totally awesome, unreal things, and they were complaining about EVERYTHING. Not even five verses after God parted the Red Sea, they start whining about how hungry they were! It was making me so irritated, those ungrateful jerks, and I realized that I can often be just like this! I see God's hand at work in my life, in others' lives, then comes a set back and I think, "All is lost!" And, instead of praying about it and singing God's praises because I know He can work things out, I grumble and complain to someone else.

Denying myself of negative talk, has really changed my thinking! God can and will answer my prayers, He just wants me to ask. And it is so fun talking to Him, too! He knows me better than anyone else and He loves me more than anyone else. I am His child, He loves me like Jesus...even though I mess up a lot! Wow! What an amazing thought! (He loves you just as much, by the way, but I am not jealous!)

So, in this season of denying yourself, remember why you're doing it, you're doing it to experience just a super small sliver of what Jesus experienced on the cross. He went through so much pain and agony, lonliness, despair and injustice, for our sake, so that we would be able to live victorious lives here on earth and live eternity in heaven!

The next time you're tempted to eat that cookie or whatever it is you've given up, run to Him because He knows what you're going through and He's so proud of you!

I love you all and believe in you immensely!!

HealthyMahma's Fast Food Choices...

2009-03-06T05:00:00.001-05:00

Anyone who knows me well knows that it is so hard for me to pass up a soft serve ice cream cone from Chick-Fil-A or McDonald's, but there are other fast food items that I eat too. When we visit these fast food chains, here's what I order (including the nutrition information)...

Wendy's

Nutrition Information

Chilli w/ onions

Baked Potato w/ ketchup (I know, it sounds gross...it totally grosses Nate out, too!)

Jr. Frosty

650 calories

Chick-Fil- A

Nutrition Information

Grilled Chicken Sandwich

Ice cream Cone

450 calories

Arby's

Nutrition Information

Small Order of Potato Cakes

Regular Roast Beef Sandwich

500 calories
600 calories if I put Horsey Sauce and Arby's Sauce on it...oh, I love to dip it!

Taco Bell

Nutrition Information

Anything Fresco style eliminates the cheese and sour cream and makes the meal so much healthier!

(2) Fresco Style Hard Taco

Fresco Style Tostada

500 calories

Boston Market- We order from the $5 menu
Nutrition Info

Half Chicken Boston Carver

Boston New Potatoes

500 Calories

I am praying for blessings today for each one of you! Not just weight and health related, but in everything! You are each so special to me and I really want God to bless you today. Thank you for your encouraging words with the blog and for your desire to be healthy for yourself and for your families.

God is going to bless that desire!

Making Healthy Fast Food Choices...continued

2009-03-05T05:00:00.000-05:00

Make a Sweet Drink Healthy

Dunkin' Donuts Large Tropical Fruit Smoothie

720 calories

142 g sugars

Dunkin' makes it clear that even real fruit—especially if it's been mixed with high-fructose corn syrup—can be unhealthy. This sickeningly sweet concoction has an ingredient list straight out of a chemistry lab and more sugar than seven Haagen-Dazs vanilla-and-almond ice-cream bars. Any medium (24 oz) fruit smoothie will pack at least 100 grams of sugar. Opt for flavored iced tea instead, and get your smoothie fix elsewhere—check out the Eat This, Not That! Ultimate Smoothie Selector for suggestions. This one swap saves 585 calories and 113.5 grams of sugar. Healthy cutbacks like this each day can help you lose over a pound a week!

Not That!

Dunkin' Donuts Smoothie

Drink This, Instead!

Flavored iced tea

And while you're minding your liquid intake, also be sure to avoid any drinks on our list of the 20 Unhealthiest Drinks in America. (Making the right drink choices is another way to lose loads of weight in record time.)

Make a Coffee Drink Healthy

Starbucks 2% Caffe Latte (Grande)with whipped cream

260 calories

14 g fat (4.5 saturated)

In the hierarchy of espresso drinks, lattes sit squarely at the bottom. That's because they're more milk than java and possibly huge pumps of sugary syrup thanks to eager-to-please baristas. A macchiato gives the same caffeine kick for a tiny fraction of the caloric cost by swapping out the excess steamed milk for a thick crown of frothed milk. It's a simple but meaningful switch for caffeine junkies looking for a healthier fix. Other quick ways to improve any morning brew: Ask for sugar-free syrups, nonfat milk, and always refuse the whipped cream. Make these swaps and save 70 calories and 14 grams of fat each and every time.

Not That!

Lattes

Whole milk

Sugar

Whipped cream

Eat This, Instead!

Macchiatos

Sugar-free syrups

Nonfat milk

Need more help navigating the nutritional pitfalls of the supermarket? Avoid these 13 worst "healthy" foods. Sign up for the FREE twice-weekly Eat This, Not That! e-newsletter, with all the latest tips, tricks, recipes, and industry secrets.

Here are some great sites to read more on making healthy choices....

Dr. Gourmet

Your Guide to Making Healthy Fast Food Choices

America's Top 10 Healthiest Fast Food Restaurants

Food Court Survival

DWLZ.com- click on the restaurant and find all of the nutritional info that you need!

Your homework...do some research and tell me what surprised you about the information you read. What is the unhealthiest option you choose at the fast food restaurants?

Ultimately, we need to avoid fast food as much as possible! But, for the days when we don't have time to cook, I hope this information helps you make an informed decision and not sabatoge your weight loss efforts!!

Coming tomorrow...healthymahma's favorite fast food picks! Let me know what your favorites are!

Check-In Week 3

2009-03-04T05:00:00.002-05:00

Wow, I have learned a lot this week after hearing from Jon and my Dad. I liked my Dad's term, "Working the plan...". He listed four things that helped him accomplish his goals...he stuck to those four things and didn't swerve to the right or the left. Because of this, I think for our check-in, we should all list our "Plan"...2-4 things-our non-negotiables- which will help us meet our goals!

1. What's Your "Plan"? Make it your lifestyle!

I was talking to a very thin Italian woman (I teach with her at the Y...she is a super sweet woman) who said to me(in her Italian accent), "You know, everyone asks me how I am so thin. They always seem to think that I have it so easy. I always tell them,"It is not easy! I was not born this way. I choose to not eat things that are bad for me. I walk everyday and I lift weights while my husband and I watch TV!" In response to this woman, another teacher said, "I think I would rather be overweight than live like her!"

My point? Being at our "ideal weight"...whatever that may be...isn't easy, but it is rewarding! My Italian friend is thin and healthy, but she works at it, it takes a lot of energy on her part. Her lifestyle has become non-negotiable. Does she indulge every once in a while?...YES! But, indulging isn't her lifestyle!

My Plan...

This week, I decided that NOT exercising wasn't an option (bad grammar, I know!). I feel so much better when I exercise, so I decided that whatever it was going to take, I would exercise every day. So far, I have (just a half an hour, but I did it)! Every morning this week, I have layed in bed, debating if exercise really was the best decision, but YES, it was and it is! I KNOW that if I exercise I will feel better and more energetic and better about myself. So, I have exercised everyday!

I also decided that NOT reading my Bible wasn't an option. My main purpose in life is to LOVE God and love others...reading my Bible and spending some quiet time with the Lord helps me accomplish both. Plus, I gave up negative talk for Lent and I KNOW I can't do that without focusing on the Lord first thing in the morning. He really is my bread and my LIFE! He reminds me what is truly important. This week, these two things have been my focus...my "Plan"...my non-negotiables!

(As much as I can, )I don't buy sugary things or junk food. I don't eat much sugar because too much makes me feel disgusting and I don't want it in the cupboard to tempt myself. (Of course, all of you know, I LOVE my soft serve ice cream from McDonald's or Chick-Fil-A...very sugary...but I have cut back a lot!)

I plan my meals. I snack often. I drink my protein drinks. I count calories. If I get off course, I get back on. These are things that help me survive and not binge. I have found what works for me, what keeps me healthy and maintaining! I just have to remind myself of these things from time to time because I do get off course! And, I still have a long way to go!

What do you know WORKS for you? It is your life and your body, no one knows it like you! Make those things apart of your plan!!!

2. Oh, and don't forget to tell us a victory this week!

Mine was exercising(except for Sunday...day of rest) and reading my Bible everyday!!

2009-03-03T11:52:00.002-05:00

Be a Failure!

Did the title capture your attention? Few would believe “failing” to be desirable when fitness training. By the end of this article, you will see how failure yields the best results!

The Five Components of Fitness:
Muscular Strength
Muscular Endurance
Cardiorespiratory Fitness
Body Composition
Flexibility

Over the next few weeks I am going to be discussing the 5 components of fitness. When thinking about fitness one generally has goals to gain more muscle, get fit, lose weight, become healthier, etc.

I challenge you, over the next few weeks, to create your fitness goals on a more specific level by setting goals for each component of fitness. By establishing goals for each component my hope is that you’ll strive to improve your overall health & well-being through a comprehensive fitness program.

Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscular endurance refers to the ability of a muscle to perform repeated contractions over a period of time. In the real world these two components are of the utmost importance because they determine how much and how long our muscles can perform. So how can you increase muscular strength and muscular endurance together? The simple answer being, these two components, while separate, are linked together by muscular ability. So, the stronger a muscle is the more endurance a muscle will have.

Reality: Jonathan can arm curl 150 lbs. one time (more muscular strength)
Pastor Nathan can arm curl 50 lbs. one time (less muscular strength)
Question? Now who would be able to curl 40 lbs. the most times (muscular endurance)?

How can you apply this information to your own fitness goals? When you focus on increasing your muscular strength you will inevitably increase your muscular endurance! The best way to increase your muscular strength is through the overload principle. Simply put, overload your muscles with a weight they are not accustomed to lifting. Find a weight for every exercise that completely exhausts your muscles by the end of the set. Lift every set to failure! For example, if your last repetition doesn’t completely exhaust your muscles, then the weight is too light. This is one of the only times failure is a good thing! This is the best method to achieving your muscular strength and muscular endurance goals.

Now take the challenge, over the next week create specific goals relating to your muscular strength and endurance.
Examples: I want to be able to curl more than Pastor Nathan. OR
My goal is to be able to hold my child as long as he/she wants without tiring.
Stay tuned: next week cardiorespiratory fitness!

Forget Motivation

2009-03-02T09:00:00.007-05:00

Dad called and asked that I add the pitcure of him and Moriah, but I like this pic of he and my mom! Thanks, Dad, for your post! I hope it encourages all of you!!!

------------

I struggled for 10 years to lose weight! My pattern became very predictable; I would get disgusted with myself, get motivated to lose, drop a few pounds, return to my old habits and gain it all back (and then some).

I thought my problem was a lack of motivation. In February of 2007 I was at an all time of high of nearly 240 pounds and I decided it was time to try again. Here is what I did:

1) I developed a reasonable/healthy plan that I could do for the rest of my life!
2) I found an accountability partner in my wife!
3) I created a journal that I record and review my weekly successes and failures!
4) I continued to read and learn about health!

An interesting thing happened as I worked my plan; The more I did what I said I would do my motivation flourished. Motivation came later, it grew as a result of doing the right things. I was learning an important life lesson; Motivation is the by-product of doing what is right.

Exercise is a classic example of this principle. Just prior to going for a run I will always think to myself... don't do it! After I run I always think to myself... I love this! My greatest motivation to run always comes after I run; never before!

Here's your lesson: Stop allowing a lack of motivation to be your excuse! Develop your plan and stick with it whether you feel like it or not. Stop looking for motivation and do your plan... motivation will find you!

Your friend,
Pastor Joel

Healthy Habits

2009-03-02T05:00:00.000-05:00

Okay, so, maybe this picture of Dwight doesn't make you think of "Determination", but I googled Determination and this was what came up!

What do you think of when you think of "Determination"? Or, who do you think of?

I want to be determined in every area of my life- as a wife, as a mom, as a follower of Christ, as a health nut....I don't ever want there to be a point where I give up and let myself say, "I can't do this and don't at least make an attempt at greatness!" The truth: Every one of my roles in life was given to me by God. Thus, I know that I can succeed. Success may look different to me than it does to another person, but I live with the fact that God has not put me on this earth to fail and that is encouraging! All of this that is true for me, is true for YOU!!

So, whatever you want to happen this week, make it happen and pray hard! Even if you feel like you can't do it, God can! Isn't it great that we serve such a powerful, intimate God who cares about our struggles...and our health!?? So, let's go after our goals and see some success this week!

Oh, yeah...let's all be a little more productive than Dwight....

Choose a habit from this list to focus on this week (your choice) and by the end of the 12 weeks, you will have healthy habits to maintain your healthy lifestyle.

1. Buy a journal...and use it

In this journal, write down...What you eat...When you eat...Why you eat...Then, be honest with yourself and see where your eating habits need to change!

2. Read The Abs Diet by David ZinczenkoThis one is especially for the men! This is a great book for keeping all of us lean for life!

3. Commit to Building Muscle

Our personal trainer, Jonathan Doyle, will help us learn how to do this correctly.

4. Commit to Aerobic Exercise

At least 30 minutes of aerobic activity is recommended by the experts these days. The truth: figure out how much time YOU can devote to physical activity and stick to it. Don't overdo it. Don't beat yourself up for not doing it. Just do as much as you can do!

5. & 6. Focus on eating these foods: (taken from The Abs Diet)

These are our power foods, the foods which will give our bodies the nourishment we need to live strong, healthy, and lean.

Almonds and other nuts

Beans and legumes

Spinach and other green veggies

Dairy (fat-free or lowfat milk, yogurt, cheese)

Instant Oatmeal (unsweetened, unflavored-you can add your own goodies!)

Eggs

Turkey and other lean meats

Peanut Butter

Olive Oil

Whole-Grain Breads and Cereals

Extra-Protein (Whey or Soy) Powder

Raspberries and other berries

7. Focus on 6 meals a day

Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before larger meals.

8. Get the "Spirit"

Knowing that there is someone greater and more powerful than YOU to help you is key to this journey. YOU cannot do it on your own. This journey is not just about willpower. YOU need others to help you, YOU need a GOD who cares about YOU and can give you the strength to reach the finish line successfully. If you don't know Him, I'd love to introduce you!My suggestions for getting in the "Spirit": Read the Bible, Go to church, and Pray!

9. Drink lots of waterWater flushes fat and nourishes your muscles. Drink at least 8 glasses a day.

10. Take a Multi-Vitamin everyday

11. Eat almost NONE of these:Refined carbohydrates, saturated fats, trans fats, high-fructose corn syrup.

12. One meal a week eat whatever you wantThis one is pretty self-explanatory!

Making Healthy Fast Food Choices

2009-02-28T05:00:00.001-05:00

Fast food is unavoidable in some situations. As much as we try and avoid it, there are days when avoiding fast food is nearly impossible. Luckily, there ARE some healthier choices available to us. This information comes from the book, Eat This, Not That! by David Zinczenko, author of The Abs Diet (Thanks, Tawnya, for the article!) .

I do feel like I need to ad a disclaimer: Healthymahma is not advocating going out to fast food restaurants. But, I understand the society we all live in. At some point, each one of us is going to eat fast food, but if we're well-educated, we will make the healthier decision! Restaurant food doesn't have to be bad for us. Oh sure, much of the time it is: The monstrous portion sizes you're served are often spiked with added sugars and dangerous fats, and with misleading names that suggest that you might even be getting something healthy and nutritious. Fat chance. And the scariest part is that today the average diner in this country underestimates his or her caloric intake by up to 93 percent when eating out—meaning you're probably eating twice as much as you think! The good news is that you can adopt an Eat This, Not That! mantra—helping yourself to a lot of delicious food while still losing 10, 20, 30 pounds or more within a few months. You just need to watch out for the food traps, and make smarter choices like those shown here:

Make a Burger Healthy
Burger King Whopper

680 calories

40 g fat (11 g saturated fat, 1.5 g trans fasts)

1020 mg sodium

A hamburger smothered in the wrong sauce can instantly sabotage your meal—and your weight-loss goals. At 160 calories a schmear, BK's mayo is the worst in the fast food world. Replace it with barbecue sauce to instantly save 17 grams of fat. Ketchup and mustard are also better picks than mayo and secret sauces—no matter how "special" they may be. Make these swaps and save 160 calories and 17 grams of fat. A simple swap like this, made every day, will help you lose nearly 20 pounds in one year.

Not This!

Mayo and Secret Sauce

Eat This, Instead!

Ketchup, Barbecue Sauce, or Mustard

Make Pizza Healthy
Pizza Hut Two Slices Supreme Pan Pizza (12')

620 calories

32 g fat (12 g saturated fat)

1,440 mg sodium

The caloric-blow of pizza depends on two things: crust and toppings. Want to be thin? Always opt for thin crust. As for what to put on your pie, nix the pepperoni. Heavy on sodium and fat, just four little discs can add 108 calories to your Pizza Hut slice. Pick toppings like spinach, ham, and pineapple not only to cut calories and fat content in half, but also for hefty doses of vitamins and minerals that help ward off cancer, heart disease, and stroke. Make these switches and save 260 calories and 20 grams of fat. With these swaps, you can lose more than 25 pounds in a year.

Not This!

Deep dish pizza

Pepperoni

Eat This, Instead!

Thin crust

Spinach, ham, pineapple

Make a Salad Healthy
Chick-fil-A Chick-n-Strips Salad with Buttermilk Ranch Dressing

800 calories

60 g fat (12 g saturated)

1,745 mg sodium

With 60 grams of fat, this is officially the worst salad from any fast-food chain. The dressing alone is loaded with a whopping 42.5 grams of junk that's potentially on the way to your trunk, and it's a good example how the wrong dressing can turn a pile of fresh produce into a green monster. Ask for "light" or "fat-free" dressing to save this salad. And remember, heavy toppings such as crumbled cheese, greasy bacon, and pan-browned beef make the one-time rabbit food look more like pig slop. Vegetables and lean protein are the easiest way to guarantee your salad lives up to its reputation as a health food. Make the smart choice and save 425 calories and 42.5 grams of fat. Such a change every day will help you lose nearly a pound a week--again, without dieting.

Not That!

Buttermilk Ranch Dressing

Cheese, bacon, pan-browned beef toppings

Eat This, Instead!

Light or fat-free dressing

Vegetable and lean protein toppings
Make a Sandwich Healthy

Panera Sierra Turkey

840 calories

40 g fat

Turkey's supposed to be good for you, but not when it's slathered with a thick layer of chipotle mayo. To top it off, Panera slides the cold cuts between two oily slices of Asiago Cheese Foccacia bread (6 grams of fat per slice). When it comes to sandwiches, meats are rarely the problem: turkey, roast beef, and ham are all lean cuts. But bad breads and sauces can ruin otherwise healthy meals. Nix the mayo and choose whole-grain bread, instead. Make these swaps and save 300 calories and 30 grams of fat. One a day and you lose almost 20 pounds in one year! For more healthy lunch secrets, check out this indispensable list of delicious fast food meals under 500 calories.

Not That!

Chipotle Mayo

Foccacia bread

Eat This, Instead!

Whole-grain bread

Make a Burrito Healthy

Chipotle Steak Burrito

1,033 calories

40 g fat

Chipotle uses fresh ingredients, but unless the chain downsizes its football-size burritos, it will still give you a linebacker's gut. If you refuse to give up your favorite lunchtime meal, have a backup plan: Split it with a friend or save half for dinner. Or lose the rice and tortilla and order a Chicken Burrito Bowl (complete with lettuce, black beans, green tomatillo salsa, and sour cream). Make these swaps and save a whopping 570 calories and 94 grams of carbohydrates. If you cut this many calories from your daily intake, you can lose a pound a week without even trying!

Not That!

½ the burrito

Rice and tortilla

Eat This, Instead!

Just ½ the burrito or

Chicken Burrito Bowl with lettuce, black beans, green tomatillo salsa and sour cream

Make a Breakfast Sandwich Healthy
Starbucks Classic Sausage, Egg, and Aged Cheddar Breakfast Sandwich

460 calories

25 g fat

When it comes to meat, bacon tops sausage, and ham trumps them both. Replace the sausage with ham and you could save up to 500 calories a week. Starbucks has a ham version of this sandwich that weighs in at just 380 calories. Slash even more calories from your A.M. meal by opting for an English muffin, which, nutritionally speaking, will always beat out bagels, croissants, and biscuits. Also be sure to avoid anything on this list of the 8 worst breakfasts in America. Make these swaps and save 270 calories and 12 grams of fat.

Not That!

Sausage

Bagels, croissants, or biscuits

Eat This, Instead!

Ham

English muffin

Make Tuna Salad Healthy
Quiznos Regular Tuna Melt

1,270 calories

101 g fat (18 g saturated fat)

1,445 mg sodium

Tuna melt with mayo and cheese is a classic deli disaster. But Quiznos has really outdone itself with this one, making it the worst sandwich in America. As a rule of thumb, when you're on the go, avoid all "melts." They almost always involve a Swiss-mozzarella-mayo combo that cranks up the fat content. Make these swaps and save 805 calories and 84.5 grams of fat!

Not That!

Any kind of "melt" sub or sammie

Eat This, Instead!

Any non-"melt" sammie

Make a Chicken Dinner Healthy
KFC Original Recipe chicken meal

460 calories

32 g fat

There's no secret recipe at KFC, just a fryer full of bubbling oil and a breaded, grease-infused two-piece combo that adds 160 calories and 15 grams of fat. Improve any chicken meal by simply ordering it skinless. It can save up to 200 calories and 17 grams of fat. Make these kinds of swaps every day and save about 20 pounds over the course of a year.

Not That!

Regular chicken meal with skin

Eat This, Instead!

Skinless chicken meals

To be continued for next week...all of those sugary sweet drinks...

No Excuses!

2009-02-27T21:22:00.005-05:00

“I can’t afford to pay $40 a month for a gym membership!”
“I can’t exercise today because the weather is awful!”
“I just don’t have time to drive to the gym, exercise and drive home again. It all takes way too long!”

Whatever your excuse is for not exercising today, the reality is, it’s probably not valid! Exercise doesn’t need to be performed in a lavish gym. It doesn’t need to be performed outside. You don’t need expensive equipment. After all, humans have exercised long before gyms were around to take our $40.

So how can you exercise at home without a Bowflex, Total Gym or whatever the latest product Tony Little is selling?

The key to doing this successfully is to utilize your surroundings and be imaginative. There are many exercises that can be performed using no equipment whatsoever, and many more that can be performed using an exercise ball ($15), a few exercise bands ($10) or a family member (free). Minimal equipment exercising isn’t only for the ladies either; even the most athletic guy can be put through an extremely intense workout without lifting a barbell!

Some upper body exercises, which can be performed at home, are pushups, arm curls, overhead presses, bent-over rows, and tricep extensions. Using these five exercises all muscle groups in the upper body will be exercised. These exercises can be adapted for every strength level. For instance, the untrained beginner would start with pushups against the wall or the back of the sofa, the intermediate pushup would be on the floor (normal style), The advanced pushup would be performed on an exercise ball. These are just three of the many ways to perform a simple pushup depending on your strength level.

Some lower body exercises, which can be performed at home, are lunges (front, side, backwards), squats, hamstring curls, calf raises, hip adductor/abductor. Using these exercises all muscle groups will be exercised. Squats can be performed many ways dependent on one’s strength level. An untrained beginner would start performing half squats, the intermediate would perform exercise ball squats against a wall, the advanced would perform squats with holds at the bottom of the movement.

The third category of exercises is "core" or any exercise utilizing the abdominals. These include crunches, sit-ups and leg raises to name a few (of the many). All of these can be performed without any equipment. Also, the intensity can be varied to workout the 88 year old woman or the 24 year old NFL player.

So, the sky is the limit when it comes to exercising at home. Be creative in movements and in choosing “equipment” to help you achieve your fitness goals!

Note: Thank you Amy, this post is due to your comment from last week’s blog. Thank you for the question!

Eat All Day Long...

2009-02-27T05:00:00.000-05:00

When most of us hear a slogan like this one, we start jumping up and down for joy! This really is the case...Eat all day (6 meals) long to increase your metabolism and lose weight. Here is the why for eating 6 mini-meals a day: (click to read entire article)

Increase Your Metabolism

Eating 6 meals a day will boost your metabolism, helping you to burn more calories all day long. In fact, by eating super-clean, high protein foods at each of your six meals, you will find that your metabolism goes into overdrive, becoming extremely efficient at burning off calories.

Burn Calories with the Thermic Effect of Food

Frequent eating revs up your metabolism due to the thermic effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories. This is known as the thermic effect of food. Foods have a thermic effect ranging from 3% to 30%. Protein foods create a thermic effect of up to 30%. This means that 30% of the calories from foods like turkey, tuna, and salmon are burned simply by digesting them. Complex and fibrous carbohydrates burn about 20% of their calories through digestion. This includes broccoli, spinach, corn, green beans, etc. On the other end of the spectrum are fats and refined carbohydrates. They have an extremeley low thermic effect of about 3%. This is one of the reasons that dietary fat is stored so easily as body fat. As you can see, what you eat matters even more than how much you eat.

Maintain Peak Energy Levels

You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5 to 6 meals per day helps maintain a balanced blood sugar level, preventing hunger attacks. This is in direct contrast to the calorie depriving diets that send your blood sugar levels into havoc, with too many peaks and valleys.

Build Muscle

You will also find it easier to build and maintain muscle. The more muscle you develop, the faster your metabolism becomes. Frequent meals help promote muscle growth by regulating insulin levels and providing a steady flow of amino acids into the muscle cells. By eating approximately every three hours you are constantly delivering a steady output of insulin, which is necessary for muscle growth and glycogen storage. Insulin plays a major role in transporting glucose and amino acids into the muscle cells where they can then be used for recovery and muscle growth. Are you starting to see the many benefits of eating 6 meals a day? Frequent meals also allow for more efficient use of vitamins and minerals. Your body simply becomes much more effective at processing these vital nutrients. To reap the full benefit of this lifestyle, be sure that you eat on a consistent schedule. This requires a bit of meal planning, but it is certainly worth it. It is very important to get your body into the habit of knowing when it will be supplied with nutrients. This way, your body won't fall into dreaded hunger attacks and cravings. Instead, it will always know that a steady flow of nutrients will soon to be supplied.

The key is to center your diet around lean protein, fruits, vegetables, and healthy fats. By eating 5 to 6 small meals per day, you will increase your energy levels, accelerate muscle growth, and speed up your metabolism without storing fat. In fact, frequent eating will actually allow you to eat up to 50% more calories without storing an ounce of it as fat. To really burn the fat, you will need to combine this healthy eating plan with cardio work and strength training. Using these 3 techniques, you can turn your body into a fat-burning machine.

To start living this way, I have planned my meals out for the day. I basically know what and when I am going to eat. My snacks will be 100-200 calories (depending on how hard I exercised) and and meals will be 300- 400 calories.

I hope this helps! Praying for each one of you today!

Citrus Salad

2009-02-26T13:27:00.003-05:00

This is one of the best salads I have ever had! It is so delicious and healthy! Thank you, Elaine, for sending me the recipe to share with all of our bloggers!

1 lb. of small pasta (orzo or ditalini...whole wheat will work)
1 large can of orange & grapefruit sections (you can use fresh also!)
1/2 cup of fresh mint leaves chopped.
salt & pepper to taste

Orange oil salad dressing:
1/2 cup of extra-virgin olive oil
1 orange zested
1/4 cup of white wine vinegar
juice of orange

Cook pasta according to package directions.
Let pasta cool
Toss in orange & grapefruit sections
Add orange oil salad dressing along with salt & pepper
Just before serving, sprinkle with fresh mint leaves

"This makes a large amount of salad. Great for a large group. When I make this for myself, I prepare a smaller amount of pasta and I add the fruit & dressing as needed when I want something light & fresh to eat." - Elaine

Enjoy, everyone! If any of you try it, let me know what you think!

Check-up Week 2

2009-02-25T05:00:00.002-05:00

I don't know about you, but Lap 2 has been the hardest lap yet (including our challenge in 2008!)! I am having a really hard time staying motivated, for quite a few reasons, the main one being the snow. Right now, as I am writing this, I am seeing the sunshine, which makes me want to go outside and run. Uplifting. If I am feeling unmotivated, I am sure you are too! At least some of you! So, this week....

1. Tell us your motivation for eating right and exercising. WHY are you doing this?

2. What was your greatest challenge this week?

3. What was your greatest victory this week?

4. Tell me one specific way you would like me to pray for YOU this week. I pray general prayers for weight loss, blessing, increased metabolism for some of you (you probably think I am weird, but yes I pray this way!). I love you all and want to see you succeed, so let me know exactly how to pray for you!!

Keep it up...this journey may be hard, but it is going to be SO

rewarding in the end!!

Choosing Whole Grains

2009-02-24T05:00:00.000-05:00

In Jon's absence today, I decided to post about one of our "Power Foods". Hopefully our personal trainer's internet will be back up and running by Thursday!

Some of us know bread as bread, we aren't too choosy, we buy white or wheat, but don't think much about it! The truth: knowledge about bread will make a great difference in your health! Here is some great information you can use when choosing your bread the next time you visit the grocery store:

Whole grains are eaten in their "whole" form, they aren't stripped of their nutruents. Whole grains include wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – Whole grains even include popcorn!

Health Benefits of Whole Grains
Whole grains reduce risks of heart disease, stroke, cancer, diabetes and obesity.

People who eat whole grains regularly have a lower risk of obesity, as measured by their body mass index and waist-to-hip ratios. They also have lower cholesterol levels.

Because of the phytochemicals and antioxidants, people who eat three daily servings of whole grains have been shown to reduce their risk of heart disease by 25-36%, stroke by 37%, Type II diabetes by 21-27%, digestive system cancers by 21-43%, and hormone-related cancers by 10-40%.

Consumers are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but they do not realize whole grains are often an even better source of these key nutrients.

How Do I Find Whole Grain?
First, check the package label. Many whole grain products will list the grams of whole grain somewhere on the package, or say something like "100% whole wheat." You can trust these statements. But be skeptical if you see the words "whole grain" without more details, such as "crackers made with whole grain." The product may contain only miniscule amounts of whole grains.

Make Easy Substitutions
Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.
Replace one third of the flour in a recipe with quick oats or old-fashioned oats.
Add half a cup of cooked bulgur, wild rice, or barley to bread stuffing.
Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.
Use whole corn meal for corn cakes, corn breads and corn muffins.
Add three-quarters of a cup of uncooked oats for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf.
Stir a handful of oats in your yogurt, for quick crunch with no cooking necessary.

Words to Look for and Stay Away From When Scanning Labels:
YES -- Contains all parts of the grain, so you're getting all the nutrients of the whole grain:

whole grain [name of grain]
whole wheat
whole [other grain]
stoneground whole [grain]
brown rice
oats, oatmeal (including old-fashioned oatmeal, instant oatmeal)
wheatberries

MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains:
wheat flour
semolina
durum wheat
organic flour
multigrain (may describe several whole grains or several refined grains, or a mix of both)

NO -- These words never describe whole grains:
enriched flour
degerminated (on corn meal)
bran
wheat germ

I hope this information helps you choose your breads wisely!

Information found at Whole Grains Council.org

Choose a Healthy Habit

2009-02-23T05:00:00.000-05:00

I love this picture. A determined runner. The storms are raging, yet he is focused on the goal up ahead. My prayer for each one of you this week is that you will NOT lose your focus, that even when temptation strikes, you will remain strong. Whatever your battle is, fight it with gusto this week! Live life like you mean it! Remember your goals and stand firm! "Anything worth having is worth fighting for!" Life isn't meant to be easy, but it can be fulfilling.

-------------------------------------------------------------------------------------------------

Choose a habit from this list to focus on this week (your choice) and by the end of the 12 weeks, you will have healthy habits to maintain your healthy lifestyle.

1. Buy a journal...and use it
In this journal, write down...
What you eat...
When you eat...
Why you eat...
Then, be honest with yourself and see where your eating habits need to change!

2. Read The Abs Diet by David Zinczenko
This one is especially for the men! This is a great book for keeping all of us lean for life!

3. Commit to Building Muscle
Our personal trainer, Jonathan Doyle, will help us learn how to do this correctly.

4. Commit to Aerobic Exercise
At least 30 minutes of aerobic activity is recommended by the experts these days. The truth: figure out how much time YOU can devote to physical activity and stick to it. Don't overdo it. Don't beat yourself up for not doing it. Just do as much as you can do!

5. & 6. Focus on eating these foods: (taken from The Abs Diet)
We'll talk more about these foods as the weeks go on. These are our power foods, the foods which will give our bodies the nourishment we need to live strong, healthy, and lean.
Almonds and other nuts
Beans and legumes
Spinach and other green veggies
Dairy (fat-free or lowfat milk, yogurt, cheese)
Instant Oatmeal (unsweetened, unflavored-you can add your own goodies!)
Eggs
Turkey and other lean meats
Peanut Butter
Olive Oil
Whole-Grain Breads and Cereals
Extra-Protein (Whey or Soy) Powder
Raspberries and other berries

7. Focus on 6 meals a day
Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before larger meals.

8. Get the "Spirit"
Knowing that there is someone greater and more powerful than YOU to help you is key to this journey. YOU cannot do it on your own. This journey is not just about willpower. YOU need others to help you, YOU need a GOD who cares about YOU and can give you the strength to reach the finish line successfully. If you don't know Him, I'd love to introduce you!
My suggestions for getting in the "Spirit": Read the Bible, Go to church, and Pray!

9. Drink lots of water
Water flushes fat and nourishes your muscles. Drink at least 8 glasses a day.

10. Take a Multi-Vitamin everyday

11. Eat almost NONE of these:
Refined carbohydrates, saturated fats, trans fats, high-fructose corn syrup.

12. One meal a week eat whatever you want
This one is pretty self-explanatory!

Eat Almost None of This...continued

2009-02-21T05:00:00.007-05:00

High Fructose Corn Syrup...

Many researchers think there's a direct link between the huge amount of HFCS we're consuming and the increasing numbers on the scale.

When you eat any carbohydrate, your body releases insulin to regulate your body weight.

First, it tries to push the carbs into your muscle cells to be used as energy and facilitates carb storage in the liver for later use.

Then, it suppresses your appetite, telling your body that you've had enough.

Finally, it stimulates production of another protein, leptin, which is manufactured in your fat cells. Leptin helps regulate how much fat you store and helps increase your metabolism to keep your weight in check. Fructose messes up a system that was working perfectly fine without it. Fructose doesn't stimulate insulin and therefore doesn't increase the production of leptin- and that's the most important argument against HFCS: without insulin and leptin, your body has no shut-off mechanism. You can drink 4 liters of Coke or down half a gallon frozen yogurt and your body thinks you haven't eaten.

Soft Drinks are one of the main sources of HFCS, but researchers tried to determine whether the problem was soda itself or HFCS. The verdict: HFCS. Even if you aren't a soda drinker, HFCS can still sneak up on you. Here is where the nutritional labels come in handy. If a label says, "sugar" or "cane sugar" the product contains sucrose, which is a 50/50 blend of glucose and fructose. That doesn't seem to be much of a problem. If HFCS is listed first or second, look at the chart on the nutrition label to see how much sugar the food contains. If it is just a gram or two, don't sweat it. But, if you see a food that has 8 or more grams of sugar and HFCS is prominent on the list of ingredients, move on to something else.

Here are some more resources for your HFCS questions:

RealAge.com

dlife.com

My challenge to you: find out where HFCS is lurking in your cabinets!

Eat Almost None of This...

2009-02-20T05:00:00.004-05:00

High Fructose Corn Syrup

What's all of the hype about HFCS??

For a long time all I knew about HFCS was that it was bad, but didn't know why! That is why for the next few days I am going to tell you all you need to know about HFCS and why we need to avoid it as much as we possibly can! Read all of the information so that you're well-informed the next time you eat ketchup, frozen-yogurt, soda, syrup, pasta sauce, even bread.

HFCS is a man-made sweetener that's cheaper and sweeter than sugar. Food manufacturers put in an alarming number of foods because it enhances their profits.

HFCS didn't exist in the food chain until the 70's.

HFCS is really, really, really bad for you because it is packed with calories, but your body doesn't recognize these calories.

HCFS shuts off your body's natural appetite control switches, so you can eat and eat and eat far beyond what your body would normally be able to handle.

Before HFCS was invented, our natural appetite control switches would kick in and say, "No more!" But by shutting off the switches that control appetite, HFCS is making America fat.

The problem with HFCS is not the corn syrup; it is the FRUCTOSE- a sugar that occurs naturally in fruit and honey. Corn syrup is primarily made of glucose, which can be burned as a source of immediate energy, stored in your muscles or liver for later use, or, as a last resort, turned to fat. But, Corn Syrup isn't as sweet as other sugars, which is why HFCS became so popular. It is cheap and doubly sweet.

Unlike glucose, your body doesn't use fructose as an immediate source of energy; it metabolizes it into FAT. While the small amount of fructose you get naturally through fruit and honey won't make you fat, eating HFCS is sort of like setting up an IV that pumps fat directly to your gut.

TO BE CONTINUED...come back tomorrow for more information on HFCS

This information was taken from The Abs Diet by David Zinczenko

Interview with a FORMER Fat Man

2009-02-19T05:00:00.003-05:00

While I was back in Arizona this month I spent a lot of time grilling my dad about how he lost his weight. He has lost a total of about 60 pounds and he is looking GREAT! I thought it might be helpful on this journey to hear from someone who has been running the race and succeeding! So, here is my interview with my "Formerly overweight Dad"...who we now (lovingly) call "Slim"!!

What was the turning point for you to finally say, “I am going to do this!”?

I didn’t want to be a “fat” pastor. My weight gain began at 40 and now at 51 I was pushing 240 pounds. As a pastor I felt guilty telling my congregation that God could help them with their struggles while deep down I knew that I was not living in victory regarding my weight. My motivation finally came one day when I realized that I wasn’t going to be able to finish the work that God had called me to if I didn’t bring this problem under control.

How did you lose your weight?

I radically changed my eating habits. I only ate fruits, vegetables, healthy fats like olive oil and nuts, lean protein, whole grains, good dairy like skim milk and fat free yogurt and lots of water. I completely eliminated white sugar, flour and soda. Eventually I included exercise into my life.

What were some of your greatest resources for weight loss?

My wife was clearly my greatest resource; she supported my efforts with her prayers and great healthy cooking. Another great resource for me was the book “Real Age Makeover” by Dr. Roizen. The purchase of a trustworthy scale helped me a great deal. I also created a notebook where I could record my progress each week; the notebook became a journal that I still review from time to time.

What was/ is the hardest part of weight loss?

I would hit a plateau and had to mix up my routine in order to jump start the weight loss. During one of my plateau periods I tried a eating plan that I found in Men’s Health called the 2-Plan. It involved eating only 2 per day from the major food groups; 2 lean proteins, 2 fats, 2 fruits, 2 dairy, and 2 grains (I could eat unlimited vegetables). The plan really helped me get going again.

What is one thing you can do now that you couldn’t do then?

Like everyone else I thought that my knees would not allow me to run. I was at the YMCA in Boardman, Ohio with my daughter, Heather and she encouraged me to start running on the treadmill, I ran one mile that day. A year later I run about three times per week and I usually do about 4 miles. I even run in 5-K’s with my son here in Phoenix. My wife and I recently hiked into the bottom of the Grand Canyon and back, about a 17 mile hike that will kill you if you are not in shape.

Give a word of advice to people trying to lose weight:

The number one advice that I offer people is simply this: make it your lifestyle or don’t even start.

Check-up Week 1

2009-02-18T05:00:00.001-05:00

Isn't it great to be back on the pathway to health? I know that being back in the challenge is such a great motivation for me to stay focused on this journey. I love blogging with you all!

1. Tell us how you will measure your success...How are you going to measure success on this journey? Are you going to weigh-in? Share your measurements? Have us hold you accountable for what you eat? Tell us on a weekly basis how you are going to measure success and join in on the weekly check-up!

2. Tell us your greatest victory this week

3. Tell us your greatest challenge this week

Myths and Truths of healthy living

2009-02-17T20:32:00.006-05:00

Greetings to you all from the sunny south! To those who don't know me yet, I hope we can become fast friends now that we are Health Challenge buddies. I will be posting every week and hope to help out on your journey to living a healthy, happy life! So please feel free to contact me with any questions concerning exercise and health. This will help give me insight to what topics you would like discussed.

Myth – Have you ever said this? “ I really need to do some abdominal exercises because my stomach is getting fat.” OR “ I need an exercise that will get rid of this flab on the back of my arms. “
Truth – You cannot reduce fat over any body part by specifically targeting that body part!

Reason: This is known as spot training and it does not help reduce body fat. The good news is God designed our bodies to be much more efficient, the result being, whenever we exercise muscle is being burned throughout the entire body. Therefore, the bike ride you did yesterday burned some fat from your arms. When you did those squats and lunges you burned some fat from your stomach. The best weight lifting routine works all your muscle groups! The best cardiovascular routine includes 3 or more modes of exercise (swimming, running, cycling….).

Myth – Fat is not good for me, it’s unsightly, and I just want it off of my body!
Truth – Fat is fantastic!!! Fat is your friend!!!

Reason: I can imagine you exclaiming “what, Fat is my friend?!?!” This phrase was repeated over and over during my exercise physiology classes. I must have heard it 100 times. In reality, fat is fantastic and it is your friend! It is because of fat that our bodies are protected from the cold, vital organs are cushioned from hits. With fat our bodies can undergo aerobic metabolism. Also, fat is very energy efficient compared to protein and carbohydrate. A gram of carbs or protein produces less than half the amount of energy than a gram of fat produces. This means that fat gives us the energy to perform amazing feats with our bodies, such as running marathons. Simply put: without fat we all die! But sadly, because fat is so energy efficient it must be limited. The key is to make sure 15-20% of your total calories eaten are fat calories.

Myth – If I lift weights then I will get bulky muscles! (Commonly heard from female clients)
Truth – No need to worry about becoming the next Mrs. Olympia! Also, if you don’t lift weights then you will never accomplish your Healthy Challenge goals.

Reason: Everyone that has a weight loss goal always wants to lose body fat. I have never had a client tell me “I want to increase my body fat %.” The best way to decrease your body fat is to increase your lean weight; this is done through lifting weights. Don’t worry though, one building block of muscle is testosterone, most ladies don’t have enough to build bulky frames. To all the guys, this means that we have no excuses to be over fat because God blessed us with the tools to build muscle.

Myth – If I have reached my desired weight then I am healthy.
Truth – Your weight alone is not indicative of your health!

Reason: Even though your weight is desirable, your body composition may not be (Most anorexics are obese). The truth is, weight loss can be achieved two ways; losing fat mass or losing muscle mass. But, the healthy way to lose weight is obviously through losing fat mass! It is important when starting an exercise routine to know your baseline fitness level as well as your body composition. Most fitness centers will perform a fitness assessment for a small fee. Fitness assessments are also important when determining success of a program, so they should be repeated every few months. Keep your fitness assessments and your body composition in mind when writing your goals (short and long-term).

Healthy body compositions-
Women: 17-26% fat mass
Men: 7-16% fat mass

*Please contact me if you have questions about what’s posted or fitness/health in general and I will do my best to respond in a timely manner. Have a blessed week!

Healthy Habits

2009-02-16T05:00:00.001-05:00

Welcome to lap 2 of our Health Challenge 2009! What an exciting time for health and well-being and accountability together. Each week, on Monday, I am going to list these 12 healthy habits. Choose a habit from this list to focus on each week (your choice) and by the end of the 12 weeks, you will have healthy habits to maintain your healthy lifestyle.

1. Buy a journal...and use it

In this journal, write down...

What you eat...

When you eat...

Why you eat...

Then, be honest with yourself and see where your eating habits need to change!

2. Read The Abs Diet by David Zinczenko

This one is especially for the men! This is a great book for keeping all of us lean for life!

3. Commit to Building Muscle

Our personal trainer, Jonathan Doyle, will help us learn how to do this correctly.

4. Commit to Aerobic Exercise

At least 30 minutes of aerobic activity is recommended by the experts these days. The truth: figure out how much time YOU can devote to physical activity and stick to it. Don't overdo it. Don't beat yourself up for not doing it. Just do as much as you can do!

5. & 6. Focus on eating these foods: (taken from The Abs Diet)

We'll talk more about these foods as the weeks go on. These are our power foods, the foods which will give our bodies the nourishment we need to live strong, healthy, and lean.

Almonds and other nuts

Beans and legumes

Spinach and other green veggies

Dairy (fat-free or lowfat milk, yogurt, cheese)

Instant Oatmeal (unsweetened, unflavored-you can add your own goodies!)

Eggs

Turkey and other lean meats

Peanut Butter

Olive Oil

Whole-Grain Breads and Cereals

Extra-Protein (Whey or Soy) Powder

Raspberries and other berries

7. Focus on 6 meals a day

Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before larger meals.

8. Get the "Spirit"

My suggestions for getting in the "Spirit": Read the Bible, Go to church, and Pray!

9. Drink lots of water

Water flushes fat and nourishes your muscles. Drink at least 8 glasses a day.

10. Take a Multi-Vitamin everyday

11. Eat almost NONE of these:

Refined carbohydrates, saturated fats, trans fats, high-fructose corn syrup.

12. One meal a week eat whatever you want

This one is pretty self-explanatory!

Eat Lean

2009-02-13T05:00:00.001-05:00

This week, we all need to eat lean..protein, that is!! Did you know...

Lean protein satisfies your hunger and keeps your blood sugar levels steady? Plus, lean protein allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism.
When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and tofu and soy-based meat alternatives. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose. (to read tip, click here)

I have to admit that I DO NOT eat enough protein during the day. What I used to do was boil some chicken on Monday, so that it was around all week to make fajitas, chicken wraps, salads, or just an afternoon snack! My goal is to get back to this! I am just so much a carb lover, but I realize that protein is SO important!!

Click here for Rosemary Chicken Recipe!

How are you going to eat lean this week?

Check-in...

2009-02-11T05:00:00.001-05:00

Hello All! How is this week going for you? Have you noticed a change with not communicating with one another on a daily basis? It has definitely been harder for me since being on vacation! We have had a wonderful time. The weather has been very wacky. I have seen that it has been super warm in Boardman and it has been unusually cold here. We did send the warmth back home like everyone asked, I guess.

I have been praying for each one of you dilligently! I love you all and am believing that your week is going great. Don't forget, our challenge continues on Monday the 16th so get everyone you know to enter their goals and get started!

1. Tell us a victory this week
2. Tell us about your greatest challenge this week
3. Tell us something you're going to do this week to make this week a great success!

The Best Pancakes Ever...

2009-02-10T05:00:00.001-05:00

Every time we visit Arizona my Mom makes the best HEALTHY whole wheat pancakes. It is such a great pancake, I had to get the recipe to share with you!

1 cup milk
2 T. shortening (use butter or canola oil, a healthy oil)
1 egg, beaten
1 c. healthy flour (whole wheat or unbleached)
1/2 t. salt
2 T. raw sugar
1 T. baking powder
1/2 c. 10 Grain Cereal (you can find this in the organic section of the grocery store, next to the Flax Seed)

Mix ingredients; Fry on hot griddle; Serve with butter and Pure Maple Syrup;
Enjoy!

Heart Health Party....

2009-02-09T08:00:00.001-05:00

Heart Health…
share it with someone you love!

February 20, 2009
7-8:30pm

Glenwood Christian Fellowship
7872 Glenwood Ave.
(across from Boardman High School)

Bring a friend,
receive a raffle ticket for a free
1/2 hour massage!

Stress Relief Techniques
Important Information on Heart Health

RSVP to Heather Doyle 330-261-2882
This is not a church sponsored event!!

The Best Multi-Vitamin...

2009-02-08T05:00:00.001-05:00

Vita-Lea...with Iron or without Iron

According to the Journal of the American Medical Association (JAMA), every adult should supplement their diet with a multivitamin to help maintain good health.
Research also shows that intake of some vitamins strengthens the immune system and helps promote long-term health.
Our diets are full of highly processed foods and deficient in important vitamins and minerals. Less than 25% of adults eat the recommended five to nine servings of fruits and vegetables per day.

Vita-Lea....

provides 23 essential nutrients in perfectly balanced amounts to promote
overall health and wellness and support long-term colon, heart, and eye health and also
helps strengthen the immune system.
has been clinically proven to be superior to other leading multivitamins and contains:
• 2 times the antioxidant vitamins C and E for immune function support and
prevention of free radical damage†*
• 2 times the calcium for building bones. Regular exercise and a healthy diet
with supplemental calcium may reduce the risk of osteoporosis later in life.**
• 2 times the magnesium for helping to maintain heart rhythm, muscle, and
nerve function†
• 2 times the beta carotene for a more biopotent form of vitamin A†
• 3 times the selenium to help protect the lung, colon, and prostate†
• 3 times the vitamin K to support the bone-building process†
• 6 times the boron to support bone health and development†
• 10 times the biotin, a catalyst for energy production†

Clinical Proof in support of Vita-Lea...

Effects of Calcium and Micronutrients on Premenopausal and Postmenopausal Bone
Loss. J Am Med Assoc 1980;244:1915 (abstract).
Multivitamin-mineral Supplementation: Effects on Blood Chemistries of College-Age
Women. Spiller, Pattison, Jensen,Wong, Whittam, Scala. Acta Vitaminol Enzymol
1985;7:217-22.
Calcium Nutrition and Skeletal and Alveolar Bone Health. Albanese, Lorenze, Edelson.
Nutr Rep Int 1985;31:741-55.
Homocysteine Lowering in Men and Women with Normal Plasma Homocysteine
Levels. Spiller, Bruce, Jensen. J Am Coll Nutr 1998;17:530 (abstract).
Effect of Long-Term Vitamin-Mineral Supplements on Immune Response in Older
Healthy Adults. Spiller, Whittam, Bruce, Morse, Chernoff, Jensen. J Am Coll Nutr
1998;17:511 (abstract).

Also available...Vita-Lea Gold
For special prices, e-mail me at heatherdoyle@shaklee.net
To view all Vita-Lea multivitamins, click here

The Best Natural Peanut Butter...

2009-02-07T05:00:00.001-05:00

You all know about my passion for peanut butter. In fact, today I had a delicious, toasted, all-natural peanut butter sandwich on 100% whole wheat bread. Yummy! I have to tell you my preferred peanut butter!

The winner is....

100% All-Natural Peanut Butter (ground peanuts)...if you're so lucky to live in a city where there's a Trader Joe's, Whitehouse Farms or Whole Foods Store, then ground peanuts is the best. Why? The ingredient- PEANUTS without the added sugars, salt, oils, etc. If you have this luxury, choose this!

If not, a good option is...
Smuckers Natural Peanut Butter...the ingredients- Peanuts, salt. No Sugar, no extra oils! It's delicious!

The loser is.....

Skippy All-Natural Peanut Butter...Why? the product name is a bit misleading. While Skippy Natural is indeed more natural than many peanut butters on the market, it is not what consumers have come to know as natural peanut butter. A natural peanut butter has only one ingredient: peanuts. Skippy Natural Peanut Butter actually has four ingredients: peanuts, sugar, palm oil, and salt. While the ingredients in Skippy Natural Peanut Butter are just that, natural, they are still a bit misleading to consumers. It is a step above regular peanut butter, but not as good as All-natural peanut butter! If you don't like natural peanut butter, this is an alternative.

What's your favorite brand of peanut butter??

The Best Window Cleaner...

2009-02-06T05:00:00.002-05:00

Yes, you guessed it...

Basic-H2

This bottle is equal to:
48 Gallons of Window Cleaner, 5,800 Bottles of Windex

less than .01/ gallon of window cleaner

The first Earth Day product ever

Made from Corn and Coconut

Same PH balance as your skin

Over 1000 uses including...windows, dishes, floors, removes wallpaper, wood floors, dusting, removes pesticides from fruit, removes gum from carpets, shoe cleaner, spot remover, cleans aquariums...I use it for everything in my house!
Add Basic H to these 16 oz. spray bottles and you have enough window cleaner, degreaser, and all-purpose cleaner to last you a year!

Comes in wipe form also:

Isaiah (My 18-month-old) and I love cleaning with these all-natural products!

To order, any of these products, click here

Contact me at heatherdoyle@shaklee.net to find out about discounts available

Check-in...

2009-02-04T05:00:00.002-05:00

During the Health Challenge "intermission", you girls decided that you still wanted to check-in with one another to keep the accountability going! Great idea!!

So, let us know how you're doing with your healthy eating and exercise goals and to keep in line with the theme of the week.....

1. Tell us the best thing about this week for you...
2. Tell us the worst thing about this week for you...
3. Tell us the best thing you did for yourself this week...
4. Tell us the worst thing you did for yourself this week...
5. What step are you going to take this week to be healthier?

I love you all and am praying for each one of you while I am away!!

The Best Cereal....

2009-02-03T05:00:00.002-05:00

I love cereal...anytime. So, I try to keep healthy cereal on hand. I love to add cereal to yogurt or even ice cream for that extra crunch! But, as we all know, all cereals are NOT good for you, even though they may have a ton of added vitamins! The next time you go grocery shopping and start down the cereal aisle, STOP and read the nutrition facts!

What to look for in a cereal (according to healthcastle.com)...

Three or more grams of total fiber per serving. (the more the merrier for me...3g is not enough in my book!!)

One or more grams of soluble fiber, which may help lower cholesterol and keeps blood sugar stable.

Fewer than two grams of saturated fat and no trans fats, both of which contribute to heart disease risk.

Fewer than 10 grams of sugar, unless it has dried fruit, which contain natural sugars.

For the healthiest cereal...the winner is...

Kashi Go Lean...10g fiber, 6g sugar, 13g protein...GOLEAN cereal is a lightly sweetened mix of crunchy fiber twigs, crispy soy protein grahams, and honey-toasted 7 Whole Grains and Sesame Puffs. view nutritional info

This one has always been my favorite fiber cereal, but it isn't as tasty as the first...

Fiber One...14g fiber, 0g sugar, 2g protein....very filling...you might want to add it to yogurt, not everyone likes the taste. But, there are different flavors, they're just not quite as healthy! view different flavors view nutrition facts

The worst breakfast cereal...so sorry...

Cap'n Crunch is "The Worst Breakfast Cereal," according to "The 20 Worst Foods For Kids" found in the October issue of Men's Health. "Aside from the added vitamins, which are mandated by the government, this cereal is an amalgam of largely worthless food particles and chemicals,"...

What's your favorite cereal?

The Best Granola Bars....

2009-02-02T05:00:00.001-05:00

This week, while I am in Arizona, I decided that my theme was going to be "The Best Of My Favorite Things...."

I am going to give to the best option and the worst option for some of our favorite foods. If you have a favorite you'd like me to include, let me know!!

This morning I am on a plane, so of course, I wrote this blog last week while watching the snow fall out the window. I know I am going to enjoy my week and a half away, but I will enjoy getting back to Boardman. It really is HOME!! Wow, it feels good to say that!

-------------------------------------------------------------------------------------------------

I love granola bars for a snack. Isaiah loves sharing them with me. You really have to be careful when selecting a granola bar because they can be so bad for you!! Generally, they are very high in fat and sugar, yet they have the appearance of absolute health!

What we need to look for in a granola bar...

1. High in Fiber

2. Low in sugar, no HFCS (no more than 8grams of sugar)

3. High in Protein

4. Personally, I don't want a bar to have more than 150 calories

The Winner is...

TLC Chewy Granola Bars (Cherry Dark Chocolate is my favorite...read the label!)

With rolled grains, lightly sweetened red tart cherries and dark chocolate, Cherry Dark Chocolate granola bars have 4g of Fiber and 5g of Protein.

The Loser is...(sorry!)

Quaker Caramel Nut Chewy Dipps Bar...Why? 13 grams of sugar, only 2g of protein, milk chocolate is the first ingredient...I can do better for a healthy snack! Now, if the debate is between this bar or a 3 Musketeers bar, I might say this was the healthier option, but maybe not!! :)

What is your favorite granola bar?

The Cardinals...

2009-02-01T05:00:00.000-05:00

Tonight, my husband and I are rooting for the Arizona Cardinals for a few reasons:

1. Arizona is my home town (my reason)

2. The Cardinals are the underdogs (Nate's reason)

3. We met and fell in LOVE in Arizona...sweet memories...when he walked off the plane, I knew he was the one!

4. Kurt Warner...yes, we will BOTH be cheering for Kurt tonight. Do you want to know why? Click here to watch an amazing clip and read his story!!

Visit Kurt's website at: http://www.kurtwarner.org/

Here's the Cardinals Quarterback, Kurt Warner....

Here's MY quarterback...

The Musical Fruit...

2009-01-30T05:00:00.000-05:00

Beans! Do you remember that nursery rhyme the boys used to sing in elementary school? Actually, I remember my brothers chanting it well into high school! Beans really are quite amazing.

From the RealAge docs...

What really makes beans "magical" is their potential effect on your waistline: Bean eaters weigh less on average than non-bean-imbibing folks do. In fact, bean eaters weigh as much as 6.6 pounds less. Makes sense when you consider beans are full of fiber and protein but low in fat, which means a serving will keep you going far beyond the need-to-munch hour but only make a minor dent in your calorie intake.

Antioxidants in Beans

The darkest-colored beans pack the most antioxidants. Top antioxidant content, in order: black, red, brown, yellow, and white. Here's a great recipe for Roasted Corn, Black Bean, and Mango Salad- a creative way to eat your beans!

Here is favorite bean snack of mine...quick and easy, too! This is something Nate will even eat.

Roasted Red Pepper Hummus (I usually leave out the tahini)

1 can of chick peas/garbanzo beans (15 oz)
1/3 cup tahini
1/4 cup lemon juice
2 tablespoon olive oil
2 garlic cloves, crushed
1/2 cup -3/4 cup roasted red peppers (depending on taste)

Preparation:In a food processor, combine beans, tahini, lemon juice and olive.

Process until smooth.

Add red peppers and garlic until desired consistency.

Garnish with parsley.

Serve warm with hot pita bread or toasted pita chips.

Roasted red pepper hummus can be made up to two days in advance and stored in an airtight container in the refrigerator. Heat up in microwave or on stovetop to serve.

SPICY BLACK BEANS AND RICE

1 lb dry black beans

1/4 cup olive oil

2 onions, chopped1 shallot, minced (optional)

2 bell peppers (red or green)

chopped 4-5 cloves garlic minced

1 1/2 teaspoon oregano

1/2 teaspoon paprika

1 packet Goya Sazon (seasoning)

1/4 cup white wine (or wine vinegar)

2 teaspoons salt

1/2 teaspoon black pepper

1/4 teaspoon cayenne pepper (or to taste)

1 teaspoon Frank's Hot Sauce (optional)

Rinse beans well in cold running water.
In a pan, bring beans to a boil in 6-8 cups water.

Boil over high heat for 3-4 minutes, then cover and set aside for an hour.

Alternatively, boiling can be omitted if beans are soaked overnight.
Drain and rinse beans. In a large saucepan, soak beans in 8 cups fresh water. (This time, do not drain.)
In a skillet, sauté onion and pepper over medium heat until onions are tender and translucent. Add garlic and oregano when onions begin to color (about 5 minutes).

Do not allow garlic to brown.

Add remaining ingredients; mix well.
Stir mixture into beans in saucepan.

Bring to a boil, reduce heat to low.
Simmer until beans are tender.

Serve over steamed white rice while still hot.

Visit The Bean Bible to find all kinds of great bean recipes!

Exercise at the Office

2009-01-29T05:00:00.000-05:00

My suggestion would be to try these exercises at home before you get to the office, that way you can do them nonchalantly and not make a scene! They can also be done while watching TV or any mindless activity...to keep your mind off of eating. This has worked for me many times when Nate is eating Cheetos right next to me and it is just too much to bear...I start doing leg lifts.

Let me know if you try any of these and how you like them!

Chair Leg Extension

Muscles strengthened: Quadriceps (thighs)

Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground. Lightly grasp the armrests or the edges of the seat pad. Keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin. At the top of the movement, your leg should be fully extended, but don't forcefully lock out your knee. Slowly return to the starting position. Do 10 repetitions, then repeat with your left leg (this is one set).

Isometric Hand Press

Muscles strengthened: Biceps, triceps, chest

Sitting upright in your chair, grasp your hands together in front of your chest, and firmly press them together. Make sure you continue to breathe throughout the exercise. Hold for 10 seconds and then relax for 10 seconds, then repeat four more times.

Wall Push-Off

Muscles strengthened: Chest, triceps, shoulders

Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions.

Make this exercise more challenging by using your desk: Stand several feet away and position your hands on the edge of the desk, shoulder-width apart. Then repeat the raising and lowering of your body by flexing your elbows.

Overhead Press

Muscles strengthened: Shoulders

Sitting upright in your chair, flex your elbows so that your left hand is in front of your left shoulder, and your right hand is in front of your right shoulder. Your elbows should be slightly flared out to the sides, just below shoulder-level. Lightly clench your fists with palms facing forward. Next, fully extend your elbows without locking them out, with your hands moving toward the center over your head. Slowly return to the starting position. Complete 10 reps. To make the exercise more difficult, use a book to press overhead.

Drawing-In Maneuver

Muscles strengthened: Mid-section

Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. You can also stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible -- think of pulling your belly button toward your spine. Hold that position for the count of five to ten, then release. Do 5 to 8 repetitions.

Flexibility Exercises

Side Bend

Muscles stretched: Back and sides

Sit at the edge of your chair with your back straight, and interlace your fingers with your palms facing away from you. Reach your arms straight above your head, then lean to the left from the waist and hold. Next lean to the right and hold.

Cross Arm

Muscles stretched: Upper backSit upright and bring your right arm across your upper body at about shoulder level. Your elbow should be slightly flexed. With your left hand, grasp under your right arm just above the elbow. Gently pull your right arm across your chest, toward the left, and hold. Don't shrug your shoulders -- keep them relaxed. Repeat with your left arm across your upper body.

Neck Stretch

Muscles stretched: NeckSit or stand with your head upright. Slowly turn your head to the right as far as comfortably possible and hold, then turn slowly to the left and hold. Next, let your head fall gently toward your chest and hold. Avoid tilting your head backward -- it weighs about 10 pounds, so this can put too much stress on your upper spine.

To print off these exercises, click here!

The Mayo Clinic suggests these tips to exercise at the office...

Get social.

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

Take fitness breaks.

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.

Look for opportunities to stand.

You'll burn more calories standing than sitting. Try a standing desk, or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

Trade your office chair for a fitness ball.

A firmly inflated fitness ball can make a good chair. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.

And this one seemed a little far-fetched....

Try a treadmill desk.

If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Let us know if you come up with any inspiring ways to burn calories at the office!

Week 4 Check-in

2009-01-28T05:00:00.003-05:00

Lap one is coming to an end! Lap two starts February 16th(Date change)! My initial thought was to keep going, try and "blog ahead" for you all while I am in Arizona, but my better judgement says that we need to take two weeks off and re-start after I get back! Now is the time to invite your friends (male or female) to join the challenge with us for lap two!

To keep the accountability going, keep blogging...I will be...from Arizona! Don't stop eating right and exercising!

Please e-mail me with any questions or "emergency moments" at: healthymahma@gmail.com.

During these two weeks "off", rethink your health challenge goals and if you want to change any of your goals, just sign up again with your new challenge goals...I will delete your old entry!

I have gotten some great ideas from you about what I need to blog about, what would really be helpful to you! Please keep the ideas coming!!

Now, for the check-in:

1. Tell us a victory this week or over the last four weeks

2. How much weight have you lost during these four weeks? Or, how have you met your health challenge goals?

3. What are some things you will do during the two week "break" to keep working toward your goals?

4. Who are you going to invite to join you in lap four?

I am praying for each one of you!! Keep enjoying the journey this week!

Exercise at Home

2009-01-27T05:00:00.002-05:00

I love having a membership to the YMCA (because I am employed there), but there are many days I really don't want to get up before dawn (even though I have a great workout buddy), venture out into the snow, and hit the track or treadmill. So, I found some great exercises (on Self.com) to do at home. That way, I have no excuse NOT to exercise!

By the way...sorry for the very scantily dressed model, but I didn't really feel like taking pictures of myself doing these exercises for you all. Maybe some day!

What you need: 5-10 pound weights and a staircase or a step stool

How to do it: Warm up with four minutes of stair-climbing. Then complete one set of 12 reps of each strength move in the order shown with a two-minute cardio break (stair-climb or walk) between exercises. Do the routine up to four times a week on alternate days for stare worthy results in one month!!

1. Lunge and curl

Stand facing stairs with a weight in each hand. Lunge forward, placing left foot one or two steps up so left thigh is parallel to ground, and curl weights toward shoulders (as shown). Push off left foot to return to start. Repeat on right for one rep. Do reps.
works biceps, butt, thighs

2. Climb Time: Walk two minutes up the stairs. Keep abs tight! If you are using a step stool, just walk in place!!

3. The extender

Stand on edge of stair, heels hanging off, with a weight in each hand. Rise onto balls of feet as you raise arms out to sides at shoulder level (as shown). Slowly lower to start; repeat. Do reps.
works shoulders, upper back, abs, butt, calves

4. Climb Time: Walk two minutes up the stairs. Keep abs tight.

For the rest of the workout, click here to see the "how-to" video and a printable version of the workout...I figured I would just whet your appetite!!

Coming Thursday....exercises to do at the office, or in your chair at home!!

An Exercise From the 80's

2009-01-26T05:00:00.001-05:00

Does anyone remember Callanetics? Probably not.

In high school, my mom and I turned on the Callanetics VHS and exercised together in the basement. It really is a pretty amazing exercise. And, it is pretty easy to do when you're not watching the video. I've been thinking about that video and thought I would buy it on DVD on Amazon. When I searched it on the internet I found that, yes, there are other people in the world who have heard of Callanetics! Here's some information on it:

Callanetics is an exercise which isolates muscle groups and using tiny, precise movements, Callanetics exercises tighten and reshape your body while increasing strength, flexibility and body alignment. It is great because it is very low impact and yet, you can totally see a difference in your body.

Its founder, Callan Pinckney, was trained in classical ballet and designed a series of exercises to tone her body while rehabilitating from a back injury. Callanetics is therefore a no-impact exercise and appropriate for any age or fitness level.

How does Callanetics work?

Isometric movement is the key to callanetics. Just as an example, grasp your palms together and push against them. Keep pushing for a full minute and you will see that, although nothing is moving, your arm muscles are working hard!

Isometric movement occurs when we carefully flex and pulse different parts of our bodies in small, precise movements.

Instead, students perform these small, regular pulses that work with the body to tone and lift, as compared to working against our bodies as we do when we strain to lift heavy weights. When we lift weights we contract and shorten our muscles. When we do isometric exercises like callanetics, we elongate our muscles.

By targeting the deeper muscles at the body’s core, posture is improved which makes for a longer, leaner profile. Other benefits include a flat stomach, shapely, peach-shaped behind, and toned legs.

Here's a video clip for any of you who are curious about it!

I'll let you all know when my DVD comes in and we can have an 80's exercise party!

The Plateau

2009-01-24T05:00:00.001-05:00

I really want this year, 2009, to be the year of HEALTH! I don't want to freak out about the bathroom scale, I want to eat right, live strong, and accomplish some long-term goals. Of course, it is always rewarding when the scale falls, but I don't want this to be my focus. If I don't make perfect choices everyday, that is okay, because life is all about living and learning. And, the inches and pounds will come off as I am making right choices.

For those of you who are frustrated because the number on the scale has stopped going down, here is a condensed article from the RealAge docs to give you some encouragement....

A stalled weight loss plan may lead to better things
You want results! You've been working out and eating healthfully, and you want to be rewarded when you step on the scale. But when the scale stops cooperating, it can be extremely frustrating, especially if you're doing all the right things, such as eating a diverse diet, watching your portion sizes, and exercising regularly.

Are you doing the right things to control your weight?

Check out these resources from the Weight Control Information Network.

If your weight loss has stalled, don't give into the temptation to quit -- or worse, to try more extreme measures that aren't good for your health, such as skipping meals or working out excessively.

A weight plateau is no reason to give up on a healthy plan. In fact, a weight plateau could be a sign that you're ready for something more challenging or engaging. So stop, take a moment to regroup, shift the focus away from your weight for a while, and consider other ways you can measure your progress. It's time to seek out greater health rewards than the bathroom scale alone could ever give you.

The Trouble with Weight Measurement

It's easy to climb on the bathroom scale every day. However, the number it displays doesn't provide the type of information you really need. Weight alone reflects neither health nor progress on a diet and exercise plan to assess your fitness progress. Changes in your body composition, such as the ratio of your lean body weight -- including muscle, bone, organs, and fluids -- compared to your body fat weight, are not reflected on the bathroom scale. Yet, some very positive shifts in your body composition may be occurring, thanks to your weight loss efforts, especially if you've been sticking to a well-rounded program of physical activity that includes strength training. Studies, like this one published in Nutrition, show that regular physical activity is likely to result in a loss of body fat weight and an increase in muscle weight. On the scale this may translate into higher numbers because muscle weighs more than fat. But physically you probably look better for a couple of reasons. One reason is that muscle is dense and takes up less room than fat, so you may be measurably smaller. Another reason is that your girth is likely being redistributed in a way that is more flattering -- away from your middle. This shift in body composition is also making your body healthier overall in ways that the scale does not measure. For example, the extra muscle is helping you burn more calories and is giving your body added strength to support your bones and joints.

There are many ways to determine if you are meeting your goals and where you want to be. Find new and different ways to measure your success and celebrate every victory with us. Each week as we "check-in", it has been so encouraging to hear about the "little" victories we are celebrating together. Let's focus on those, and, eventually, we will have reached our goal!

Remember, we are doing this for long-term health. So, note your mistakes and learn from them!!

Peanut, Peanut Butter....

2009-01-23T05:00:00.000-05:00

Oh, I can't say enough about this amazingly smooth (or crunchy) protein filled spread. I love Natural Peanut Butter on whole wheat tortillas, by the spoonful, with dark chocolate kisses, smothered on a piece of 100% whole wheat bread...better yet, homemade bread! Mmmm! When I was pregnant with Isaiah I couldn't get enough Peanut Butter. Then, when I was nursing him, I seriously went through a jar a week. I would opt out of any meal for a PB sandwich....oooh, with honey! I even found a Peanut Butter Diet in a Guideposts' Magazine that I followed for maybe a day (I don't stick to "diets" very well), but was in heaven thinking that I could have just about as much peanut butter as I wanted.

Okay, maybe all of this is over the top. But, I do love peanut butter. I was so sad when I found out that many peanut butter items were being recalled because of Salmonella poisoning. Click to read the latest recalls (as of Wednesday).

Why the concern?

The problem is Salmonella, a nasty bacterium and the most common source of food poisoning in the United States. Symptoms of Salmonella poisoning include diarrhea, fever, and abdominal cramping. At highest risk of severe complications: those with compromised or weakened immune systems; infants and young children; pregnant women; and the elderly.

The Good News for Me

The foods of concern are not jars of peanut butter but rather foods that contain peanut butter such as bars, crackers, cookies, candy, cereal, and ice cream. The Salmonella outbreak has been traced to a plant in Georgia where peanut butter is used as an ingredient in other foods. The Food and Drug Administration has stated that name-brand peanut butter is not a cause for concern.

So, until this scare is over, we probably shouldn't be eating products that contain peanut butter, but we can buy a jar of Peanut Butter and go to town! (That is, in moderation of course!)

Your Favorite Healthy Dish?

2009-01-22T05:00:00.000-05:00

Okay, girls....I'd like to know, what is the healthiest thing you've made since you've decided to get healthy? Or, what is something you have started eating that you didn't realize you liked?

You can let us all know by replying to this blog or send me an e-mail healthymahma@gmail.com with a picture that I can post online!

Something our family enjoyed last Saturday night was a concoction I made up:

1 package of whole wheat Gnocchi (I never even knew what this was until I moved to Youngstown)

4-5 Chopped mushrooms

Olive Oil

Chicken- cubed

Canned Tomatoes- I didn't have any fresh ones on hand

Italian Spices- get creative

Mozzarela Cheese

Boil Gnocchi- only takes two minutes or Gnocchi gets soggy

In separate pan, saute mushrooms, chicken (mine was already cooked from the day before), and tomatoes in Olive Oil

Add Spices

Drain Gnocch, add to pan and saute

Serve with Mozzarela Cheese sprinkled on top

Simple, yet really good! I wish I had a picture to show you!

Week 3 Check-in

2009-01-21T05:00:00.002-05:00

Okay, you've made it to week three! Woo hoo! Even if you don't feel like you've come very far, you have continued to post, you're continuing to see changes take place . If you "fell off the horse", you've gotten back on. So, that deserves a celebration! Go you!!

Now, tell us what is going on this week:

1. Did you meet your goal this week?

2. What was your greatest challenge this week?

3. What was your greatest victory this week? Doesn't have to be food or weight related!

4. Why are you doing this challenge?

It isn't easy, I know, but everytime we stop and think about WHY we're putting ourselves through this "re-training", it will help us re-focus. Is it health? The upcoming swimsuit season? Do you want to feel stronger? What is driving you?

5. Have you been following your emergency plan?

The Wonder of Water

2009-01-20T05:00:00.000-05:00

We all know we need to drink more water, water helps weight loss. But, how much water should we drink? We hear 8 glasses of water a day, but is it the same amount for everyone? And, do we really drink that much water? Here are some great benefits to water which may make us want to drink more:

Water helps reduce calorie intake -- you're full of water, so you eat less!

Flushes out the toxins in our bodies

Improve Your Energy

Reduce Headaches and Dizziness

How do we know that we're getting enough water?

A healthy body can control the balance of water. A quick way to check that you are getting enough fluids is to look at the color of your urine. It should be pale yellow. If your urine is dark yellow, or if you go to the bathroom fewer than 4 times a day, you may need to drink more fluids.

Drink 8 glasses...or 12...or more!

Drink at least 8 glasses a day. Experts now recommend even more, up to 12 glasses a day. To be more precise, drink ½ ounce per pound of body weight. If you exercise or are very active increase the number to 2/3 ounce per pound. Try monitoring your water intake closely for the next month. When you drink enough, you’ll look and feel better.

I want to know...how much do you typically drink in a day?

While nursing, I can't get enough water, but I am not always this dilligent about my water intake!

Let's get drinking!

Get Moving Monday...

2009-01-19T05:00:00.009-05:00

I actually wrote this post a week or so ago, knowing that I had alot coming up on the calendar.

Since I wrote it, I talked to my brother-in-law, who is a personal trainer in Florida. He said that most people can't lose weight because they aren't building muscle. Muscle is what keeps your body continually burning fat and calories, even while you're sleeping, sitting, and eating! He said that if people want to lose weight and keep it off, they need to build some muscle. He also said that MOST people lose weight the wrong way.

He told me (GREAT NEWS) that he was going to help me with this blog. In lap two (Starting February 2nd), he is going to post every week (in place of me) and talk about losing weight and proper weight training. He also wants to answer any of the questions that you have about lifting and losing weight, what to eat before and after exercising, etc. He is also available to set up a training schedule for you. He has trained quite a few people long-distance, via e-mail. Isn't this exciting? So, e-mail me with your questions to forward to him and he can start to prepare his posts. My e-mail: healthymahma@gmail.com

We all know that the more muscle you have, the faster your metabolism, and the faster your weight loss. Experts suggest adding two sessions of targeted weight training to your weekly fitness program through either free weights, resistance machines, or exercises using Therabands.

Here's an article I found at MayoClinic.com to help get us started building muscle and burning more calories:

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:
Develop strong bones.
By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Control your weight.
As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

Reduce your risk of injury.
Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.

Boost your stamina.
As you grow stronger, you won't fatigue as easily.

Improve your sense of well-being.
Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.

Get a better night's sleep.
People who commit to a regular strength training program are less likely to have insomnia.

Manage chronic conditions.
Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Consider the options
Strength training can be done at home or in the gym. Consider the options:

Body weight.
You can do many exercises with little or no equipment — use your body weight instead. Try push-ups, pull-ups, abdominal crunches and leg squats.

Resistance tubing.
Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.

Free weights.
Barbells and dumbbells are classic strength training tools. You can also try homemade weights, such as plastic soft drink bottles filled with water or sand.

Weight machines.
Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

The Floods Came...

2009-01-18T16:51:00.008-05:00

For those of you who missed church this morning, today has been a day full of surprises! This morning, Nate went to the church to get ready for service and found a pool of water in the vestibule.....

The pipes froze overnight and burst, causing a flood in the church. Thank the Lord the water didn't reach the sound equipment or the offices!

Nate called Dan (Lori's Husband) and told him that he has good news and bad news. The good news- the carpets that he's been wanting cleaned will be cleaned and the bad news- the church was flooded! So, the Communion stains are gone, but there is alot of water damage. We had a wonderful service in the fellowship hall, sitting around the round tables, drinking coffee. What a great day!

Because we know the Lord is good, we know that He has a plan to turn this disaster into something great. We will wait and see what that great thing will be!

Roadblock to Weight Loss Success...

2009-01-17T05:00:00.001-05:00

Break the binge/guilt/binge cycle...

Eating should make us feel good, energized for what we have to accomplish, grateful for the good things God's provided for us, should be enjoyable, and not consume our thinking!

One of the greatest roadblocks to weight loss success is this: We eat something we think we shouldn't, then we binge, feel guilty, and binge some more...some of us, while eating, tell ourselves, "I'll start again tomorrow!"

What if we didn't ever binge again? What would the outcome be? We would lose weight and thoroughly enjoy what we're eating.

Challenge this week:

Enjoy what you eat, but stay mindful!

Whatever you eat, stop when you begin to feel slightly full and let the food sit! Don't eat anything that will make you feel disgusting, bloated, fat, etc.

If you overeat...STOP and think about how you're feeling before you put anything else in your mouth!

And remember, one cookie isn't going to add a pound, it's the aftermath that may cause you to put on weight!

God has created you beautiful and successful and He's given you all you need to SUCCEED!

Break the Binge/Guilt/ Binge cycle (Read more here)

Breakfast is Best....

2009-01-16T05:00:00.004-05:00

Does this oatmeal look amazing or what? Click here for recipe!

For Fun Food Friday this week, we're focusing on breakfast...

Yes, it really is the best meal of the day! Have you ever eaten a sugary donut in the morning and wondered why you've been craving sugar all day? Or wondered why you were hungry again two hours after the donut?

I am the type of person who loves having a routine. I love having the same thing for breakfast everyday (either my Cinch Shake or my Energizing Soy Protein Shake) and getting my morning started a certain way. I am weird, I know! But, breakfast really does set the tone for the entire day! So, choose wisely!

For those of you who love variety, make a list of your favorite HEALTHY breakfast foods and keep those foods on hand. Make breakfast enjoyable, but don't give yourself too much room to make food decisions when you're ravenous after your nighttime "fast".

Here are some great options....

Fresh fruit & yogurt (watch out for added sugars and calories...make sure the yogurt isn't just low-fat, but low-calorie, too!)

High-fiber cereal with skim milk and fruit (I love Fiber One cereal, which has the most fiber I've found!)

Oatmeal- Make the old-fashioned kind, but add all the things you love- nuts, skim milk (or soy), raw sugar, etc....it can be a great masterpiece!

Smoothie made with nonfat yogurt, frozen blueberries, and avocado (you can't even taste the avocado, and it is so good for you!)

So, breakfast lovers...enjoy the day!

The Truth About You...

2009-01-15T05:00:00.007-05:00

I love this picture. I see a woman totally unaltered by what others think of her. She knows who she is and who she is meant to be. Is she "there" yet? Probably not, but she is well on her way. Is she the smartest, most beautiful, talented, successful, thin woman in the world? Probably not, but that doesn't matter to her. Is she single, married, a mother, childless? I have no clue. Is she super famous, does everyone know who she is? I can definitely say, "No!" But it doesn't matter. She seems to be completely content with who she is and how she was created. She knows who she is and who she belongs to. She knows that she was created for a deeper purpose and that is exciting!!

Throughout this health challenge, I have tried to think deeper about who I want to be, what I really want from life, and how I want to impact people. I have so many dreams and aspirations, some I will accomplish and some will always be a dream, but, in the end, I want my life to count for something. I want to live it like I mean it.

Girls, we were meant for something greater than we can even comprehend...Let's live this life like we mean it! We were each created for a great purpose and meant to touch the lives of others. We are all going to encounter hardships and strife, but let's not let it get us down...keep pressing on.

"For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope." Jeremiah 29:11

Week 2 Check-In

2009-01-14T05:00:00.007-05:00

You've made it through week one and you're well into week two!

For the rest of the challenge, I want us to focus on more than just the numbers on the scale; think about whether you've had more energy, self-esteem, and passion for life.

Pay more attention to your overall progress than to the individual days.

1. Did you meet your goal this week? If so, tell us how!
2. What was your greatest challenge this week?
3. What was your greatest victory this week (it may seem small, but any victory is worth celebrating!)?
4. What is one thing you're going to do differently this coming week so that you will continue to meet your goals?

Keep up the good work! Refer back to your emergency plan and remember why you are doing this challenge! You are going to experience great victories!

Just like the penquins in the picture...you're not doing this alone!

Need An Energy Boost?

2009-01-13T05:00:00.000-05:00

Do you ever find yourself slumping down into the chair after work, unable to move another muscle because of fatigue? Do you find yourself constantly yawning and dozing off during the day? If so, here are some great energy tips from Dr. Oz...click to read entire article

Power Up
Meet the true nutritional heroes of the last decade: DHA and ribose. DHA is the active form of omega-3 that helps constitute nerve membranes and keeps the nerves to your muscles firing, as well as helps encase muscles.You can get DHA in fish oils or from the algae that fish eat. Try getting 600 mg of DHA a day, which is equivalent to 2 grams of fish oil if you like that taste better.

Move More to Move More
One of the best ways to increase your energy is to jump-start it with some physical activity such as walking. Doing that brings in more nutrients since nitric oxide is released from the linings of arteries to allow blood vessels to move blood more freely.One of the greatest things about your body is that it responds to what you're doing through mechanisms called feedback loops. You tell your body that you want to watch reruns all night, and it responds by downshifting energy production. But tell your body that you need to walk around the neighborhood or swim a few laps or do an early-morning stretch-to-the-ceiling routine, and it responds by giving you the energy you need.Take advantage of these feedback loops by integrating more exercise into your routine. And start early in the day, when you have the energy to exercise. Ideally, aim for 45 minutes a day of physical activity with at least 20 minutes a day involving the sore muscles.Start by doing gentle exercise such as walking or warm-water stretching. The trick is to do only the amount or intensity that makes you feel "good tired," not "bad tired" or in pain afterward. Tell your body which way to go, and it's going to follow.

Sleep Eight
Blame it on the invention of electricity, more demanding jobs or great late-night TV, but we sleep a whole lot less nowadays than we used to. On average, Americans awake at 5:47 a.m. and do not hit the bed (not when we actually sleep) until after 10:15 p.m. That, simply, is not enough.Why not? Sleep has the ultimate restorative powers and you need it for your hormonal balance and for increasing the rejuvenating human growth hormone, which is needed to choreograph the looking and feeling beautiful dance in your body. Growth hormone is secreted primarily when we sleep and is dependent on your sleep.We're just not doing enough of it. Eight high-quality hours a day will help you restore energy, decrease pain and lose weight. If you have trouble falling asleep, you may need to include some sleep tactics in your bag of bedroom tricks

Check Your Plate
When it comes to increasing energy, food is still nature's best medicine. Try these dietary tactics:

Drink Up
One hidden cause of fatigue is a little bit of dehydration. It's something that many people can't quite identify, so if you're feeling a little low, a glass of water may be the jolt you really need. Drink as much water as it takes to keep your mouth and lips moist throughout the day, so that your urine is clear enough to read through. If you have chronic fatigue or fibromyalgia and have low blood pressure, you can increase your salt intake—especially sea salt, for minerals—when your body craves it.

Avoid simple sugars.

These end in "-ose" like glucose, sucrose, maltose or dextrose—but not ribose. You should also avoid syrups, any grain that isn't "100-percent whole grain" and saturated and trans fats.
Aim to consume a diet of high-quality protein from nuts and fish, and cut down on carbs. And include lots of fruits, vegetables and 100-percent whole grains.

Get Rid of Infections
While most of us want to treat infections because of their acute symptoms, we can't ignore that they can have chronic implications as well. Since inflammation and infection can be two of the dominoes in the cascade of low-energy symptoms, one of your goals could be to monitor your body so that infections don't linger.

This means:
1. Regular flossing to decrease the risk of gum inflammation.
2. Probiotics to treat such infections as prostatitis, bowel infections and vaginitis.

Many infections are viral. This means good sleep, frequent hand washing and good food choices that avoid all simple sugars and saturated fats can help.

Go B
You need B vitamins for your mitochondria to produce energy from glucose. Most of us absorb the B vitamins well in either liquid or pill form, but 99 percent of us don't get enough from our diets.Take a multivitamin in the morning and evening (twice a day to keep stable levels, since we pee the water-soluble ones out) to keep you energized. If you're having symptoms, check your vitamin B12 and D levels.Get your vitamin B and D levels checked yearly. You may be the rare person who doesn't absorb them well from your stomach and intestine and needs a B12 vitamin injection yearly.Much of the world is short of vitamin D—and you need it to help fight cancer, to keep arteries young and to aid brain function. So make sure you get it measured and take what is needed to keep its level normal.

Go Green
Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties believed to be greater than even vitamin C's. They give tea its bitter flavor. Because green tea leaves are young and have not been oxidized, green tea has up to 40 percent polyphenols, while black tea contains only about 10 percent.Another interesting note: Green tea has one-third the caffeine of black tea. Even better, it's been shown to yield the same level of energy and attentiveness, but in more even levels than the ups and downs associated with other caffeinated drinks. Just don't drink milk with it; the casein in milk has been shown to inhibit the beneficial effects of tea.

Get Moving Monday...

2009-01-12T05:00:00.006-05:00

I know for me, the winter can be a tough time to exercise, but we all know that exercising is great for our hearts, our health, our hormones, and ,of course, our weight loss efforts! Did you know that it may ward off Alzheimer's also? Click here to read article!

Here are some great tips to keep motivated during our Health Challenge and beyond!

Ask someone to be your exercise buddy — many people agree that having someone to exercise with helps keep them going. This is very helpful....and, it makes the time go by much quicker!
Listen to recorded books or music while you do endurance activities. My IPOD (last year's Christmas gift) has changed my life when I'm not exercising with a friend!
Set a goal and reward yourself when you reach it. For example, treat yourself to a massage or a manicure when you've reached a exercise milestone, like walking a certain distance.
Give yourself physical activity homework assignments for the next day or the next week. Erin and I are following a running plan to get ready for a half-marathon; Click here to create your own plan!
Think of your exercise sessions as appointments and mark them on your calendar.
Keep a record of what you do and the progress you make.
Understand that although there will be times when you don't show rapid progress, you are still benefiting from your activities.
Plan ahead for travel, bad weather, and houseguests. For example, an exercise video enables you to exercise indoors when the weather is bad. View article

And, if you need another great reason to exercise...an article I found on Prevention.com:
Is Your Scale Stuck?

Bob Greene, a certified personal trainer and exercise physiologist, has transformed the lives of millions, including Oprah Winfrey. Get a personal plan designed by Bob at thebestlife.com.
Misty Mallory from San Diego wrote in asking, "I've hit a plateau--how can I start losing again without working out longer?"

Good news: You can get better results--in the same amount of time--simply by increasing your intensity. A plateau can mean your body is fighting to hang on to those last 10 or 15 pounds as a buffer against future starvation, especially if you've cut calories. Vigorous workouts, on the other hand, signal your body to release those extra fat stores for energy. To rev up a healthy way, I recommend a 50-50 workout: Do your usual activity, such as walking, but for only half the time; then finish with a new activity like bicycling, jogging, or jumping rope. If you work out at a gym, try two cardio machines (maybe a treadmill and an elliptical). By switching exercises midworkout, you'll stay fresh, challenge new muscles, and burn more calories because you can give 100% all over again.

In addition to bumping up intensity, check your food intake--you may be eating more calories than you realize. Unconscious nibbling throughout the day--grabbing a few M&M's from your coworker's desk or taste testing while you prepare dinner--can add up. I suggest keeping a food diary (try My Health Trackers) to rein in excess calories and get the numbers on your scale moving in the right direction.

I hope these tips help you this week! Let's all get out and get moving!

Healthy Resign in 2009

2009-01-10T18:14:00.002-05:00

Have you set a Healthy Resign for 2009?

Join us as we share ideas for sticking with your new year’s
resolutions for a healthier you!

Friday, January 16, 2008
7:00– 8:30pm

Resolution #1: Trim my waist line in 2009!
Cinch® Biggest Loser Challenge - The Biggest Losers will share in a $100,000 cash award, with $25,000 going to the Grand Prize winner, $10,000 each to the next 5 Biggest Losers, and $5,000 each going to the next 5 Biggest Losers!

Resolution #2: Get Fit
Bring a friend and receive one free month at Curves

Resolution #3: Increase My Energy
Get more out of your day by feeding your body the right nutrients

Resolution #4: Help My Family Get Healthy
Get Clean with products that are safe for your family and pets

Resolution #5: Earn extra money
From now until March 31st earn $50 - $250 referral bonuses

$75 gift basket giveaway

Glenwood Christian Fellowship
7872 Glenwood Ave.- Boardman , OH

Questions? Or to RSVP
Call Heather 330.261.2882

Not a church sponsored event!

Something to ponder...

2009-01-10T05:00:00.004-05:00

What’s the most important way you will, by God’s grace, try to make this year different from last year?

We've already set our New Year's Resolutions, so this may sound like a repetitive question, but it is a great question to think about daily! My answer is gratefulness. I want to live in a grateful state. For me, that will revolutionize how I view life and am a witness for Christ.

The other night Nate had a late meeting, praise team practice and was going to watch the football game at church with a few of the guys. So, I was going to be alone for a long time which made me pack up the kids and go to the mall for a walk and play time in the food court area! I had some time to myself to think about some of the great things in my life, which I often take for granted...

My husband's job...some people think it would be the worst job ever, but I love Nate being a pastor!

Having two kids close in age...we have alot of fun!
My parents still being alive and healthy...this isn't something I think about until someone close to me has parents pass away!

My own health...I can walk, run, play with my children, breathe- what a joy it is to have health!My car...it's not new and not an SUV, but it works and it looks decent...

Honestly, the list goes on and on! No matter what storms are going on in our lives, I can find something to be grateful for every minute of every day! So, this is something that I am continually working on and asking God to help me with! If I ever seem like a broken record, it is because I still haven't learned my lesson. God is continually reminding me to be grateful.

God has destined great things to happen this year...how is this year going to be BETTER than the last?

If anyone is in Christ, he is a new creature; the old things passed away; behold, new things have come. 2 Corinthians 5:17

Ladies, in the midst of the storm, He is there for each one of us. It may not feel like it, but looking back we'll be able to see His hand guiding us. Keep pressing forward. I am so proud of each one of you.

Choosing Chocolate...

2009-01-09T05:00:00.002-05:00

Who doesn't love a little chocolate...in many different forms. My favorite is the rich, bitter-flavored chocolate, but I don't mind a Hershey's Milk-Chocolate kiss every now and then....oooh, and M & M's.

Could it be that chocolate is good for us? Oh, a dream come true! Research is now showing that one type of chocolate is rich not only in flavor, but also in antioxidants, which are great for our heart. Read entire article

Chocolate is made from the seeds of the Theobroma cacao tree. These seeds, also known as cocoa beans, are exceptionally rich in flavonoids, which are natural antioxidants thought to help protect against cardiovascular disease.

But not all chocolate is created equal. Processing destroys many of the natural flavonoids present in cocoa beans, and chocolate products that have been alkalized have been almost entirely depleted of their natural goodness. It's really only dark chocolate, high in cocoa content, that seems to be of benefit. Not white chocolate. Not milk chocolate. Only rich, dark chocolate.

Chocolate contains three primary fatty acids, one of which, oleic acid, is also found in olive oil. Research indicates that oleic acid, a heart-healthy monounsaturated fat, may slightly reduce total cholesterol. The other two fats in chocolate, stearic acid and palmitic acid, are both saturated fats. In general, saturated fats, including palmitic acid, increase total cholesterol, which contributes to heart disease. Research shows, however, that unlike most saturated fats, stearic acid has no effect on cholesterol -- it doesn't reduce it, but it doesn't increase it, either.

Chocolate's Dark Side?

Before you ditch your bowl of fruit for a huge plate of brownies, let's do a quick reality check. A small portion of dark chocolate several times a week can be included as part of a healthy diet. But if you don't already eat chocolate, there's no legitimate health reason to start favoring it now. Not only is chocolate loaded with calories, but it also has far fewer health-boosting vitamins and minerals than fruits and vegetables. It also contains caffeine, something that should be minimized in some people's diets. And for some, chocolate may worsen premenstrual symptoms or trigger migraine headaches. Although research on the potential health benefits of chocolate reveals promising -- if surprising -- short-term results, the need for larger long-term trials still exists before we can truly determine the impact of chocolate consumption on cardiovascular health.

For a healthy heart, your best bet is to eat a balanced diet with lots of fruits and veggies, exercise regularly, and keep stress levels under control.

And every now and then, feel free to treat yourself to a guilt-free piece of rich, dark chocolate.

My sum of this article would be....moderation is key! Enjoy your dark chocolate, but don't go overboard!

Roadblock to Weight Loss Success....

2009-01-08T05:00:00.007-05:00

Each week I am going to address one roadblock to our weight loss success.

This week, the topic is emotional eating.

My own emotional eating was at its worst in college and when I hit rock bottom, I finally went to see a Christian counselor who helped me deal with the root of the issue. It was a tough road, but I would love to talk to anyone who feels trapped by emotional eating!

Are you an emotional eater? Ask yourself these questions: (prevention.com)
1. Do you eat when you're feeling sad, lonely, or bored?
2. Do you celebrate or reward yourself with food?
3. Is there a food you crave when you're stressed or worried?
If you answered yes to any of these questions, you may be an emotional eater.

This isn't always a bad thing. God has given us food to enjoy and we do find some comfort in sitting down and enjoying a meal with family or eating an ice cream cone with a friend. Do we always eat ONLY when we are hungry? No! And, that is okay.

Emotional eating becomes a roadblock when it begins to consume us and we begin to eat only when we are emotionally distressed. We don't always recognize it, but food can become a crutch for us, even an idol....something we turn to for comfort instead of God and others.

My challenge for you this week is this:

Journal daily about your eating and ask yourself each time you eat- Am I eating because I am hungry? Am I eating because I am happy, stressed, angry, tired, etc. Start to become aware of why you are eating and it may help you get back to your original size.
In your journal, write down some ideas of things you can do instead of eating the next time you feel those same emotions.
Become aware of your feelings. Carry a small notebook with you; every time you reach for food, jot down how you feel.
Instead of turning to food, e-mail a buddy and tell her how you're feeling. Wait for a response before you head to the kitchen.
Sip green or black tea before you reach for a snack; the drink contains theanine, an amino acid that increases levels of relaxing chemicals in the brain.

How to Tell the Difference between emotional hunger and physical hunger (WebMD.com):
1. Emotional hunger comes on suddenly; physical hunger occurs gradually.
2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.
5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

Weigh-In Wednesday Week 1

2009-01-07T05:00:00.001-05:00

I know we're only two days into our challenge, but share a victory thus far, it doesn't have to be weight-related!

1. Post pounds lost (if any)

2. Post something you've started to do differently;

When we make drastic changes, we can see and feel the difference...tell us about it!

3. Post a challenge you've faced thus far!

Practice loving yourself and your body this week!

You're competing in this challenge because you deserve to be healthy! Remind yourself of that fact daily! Enjoy the journey.

Something to ponder...

2009-01-06T05:00:00.001-05:00

What’s the most humanly impossible thing you will ask God to do this year?

It's a huge question, but my challenge to you is to ask it! Dream big....bigger than you ever have and ask God!

"The Lord replied to Moses, “I will indeed do what you have asked, for I look favorably on you, and I know you by name.” Exodus 33:17

“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you. " Matthew 7:7

For those of us who know Jesus and have given our lives to Him, believing He came to save us from our sins, we our His children and He desires to give us what we ask for! He just wants us to ask! He owns "the cattle on a thousand hills"....there is nothing too great!

Ask for your kids.....

Ask for your husband...

Ask for your family...

Ask for your church....

Ask for your neighbors...

Ask for our country...

"Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us" Ephesians 3:20

Getting Started....Health Challenge Week 1

2009-01-05T05:00:00.004-05:00

Here are some tips to help make the next four weeks a success....

1. Exercise 30 minutes a day

If you're just starting out, get walking! If you joined the 2008 weight loss challenge and have already lost some weight, you may need to step up the intensity of the exercie, but you don't need to exercise longer. Change up your routine a bit and you'll see better results! For those of you who are ready to tone, try lifting light weights...more on weight lifting to come!

2. Discover how many calories you need and stick to it

If you eat more, do something to offset like eating a lighter meal later on....but, don't skip meals!

3. Plan your meals

Buy a notebook and write down what you plan on eating this week and then stick to it. Why? Because in the "heat of the moment" temptation will take over. If you have no doubt what you're going to eat and it is easily accessible, then saying yes to temptation isn't an option. You can adjust your eating schedule daily, but do it when you're NOT famished.

4. Get a buddy

Find someone whom you can talk to about your weight loss struggles(preferably someone doing the challenge.) If you'd prefer to write about it on the blog, great! Just find someone who will hold you accountable and NOT try and tempt you back into old habits.

5. Strive to eat foods which will not spike your blood sugars

Simple carbs and sugars will leave you feeling dissatisfied & hungrier than before. Some options of complex carbs are: 100% Whole Wheat Bread, Brown Rice, Fiber-filled food, Peanut Butter, etc.

Remember: Wednesday= Weigh-In

Break an Addiction in 2009

2009-01-03T05:00:00.000-05:00

Many of us want to break addicting habits this coming year! Whether it be smoking, shopping, alcohol, gambling, binge-eating, anorexia, TV, etc. people who want to kick their habit in the new year might find help in a new Harvard University publication. click here for reference

To break the pattern, they recommend the following steps to increase the chances of success:

Seek help and create a support network.

Get input, advice and support from peers as well as professionals. Start with your doctor or a community mental health center for advice, a plan. Ask family, friends and co-workers for encouragement and backup.

Set a quit date.

Some people find it helpful to choose a significant date -- a birthday or anniversary, perhaps.

Change your environment.

Removing reminders and temptations from your home and workplace can make the break easier. For example, ridding the home of alcohol, bottle openers and wine or drink glasses might help a person trying to stop drinking. Don't let others bring reminders into the home. And, if necessary, break relations with people who enable your condition.

Learn new skills and activities.

Find something to replace the addiction and help conquer urges. Many people find that exercise is a good substitute activity to help fight temptation.

Review your past attempts at quitting.

Note what worked, what didn't and what might have led to falling back into old habits. Then, make appropriate changes.

Heather's tip: Pray...A LOT

The truth is, we cannot get past strongholds and addictions in our lives unless we surrender our lives to the Lord. We need to realize that there is a "higher power" who can help us overcome temptations and addictions...which may seem impossible to overcome!

My 2009 Resolutions

2009-01-02T05:00:00.002-05:00

Yesterday's devotional was a great one for the beginning of the year...I want to share it with you:

The new year brings hope. As we look into the year that opens before us, we would like to think that it could be better than the one behind us. That yearning for something better is a gift from God and a promise that the hope can be realized. God wants the year before you to be the best that you have ever had. The key lies in where you look for fulfillment. It must not be within yourself, for your resources have not suddenly increased. You need resources that are fresh and new and can enable you to claim a measure of effectiveness and fulfillment that you have not yet known. God is the God who wants to make all things new, and His presence can be recognized by the element of radical promise that confronts us when we come to know Him. With God comes the word that the future can be better than the present. When Abraham met God, the experience contained a promise staggeringly large. It was that the barrenness of an old woman, and the emptiness of a home would change. When God met Moses, in that meeting was the assurance that Moses was made for more than defeat and shepherding. The promise was given to him that God would use him to set his people free. In fact, Moses was to be God's man to build a nation.

The very mark of the people of God in the Old Testament was that their faces were turned toward the future and were marked by confidence and expectation. Can we who live on THIS SIDE of Bethlehem, Calvary, Easter, and Pentecost do otherwise?

Are you living in expectation of great things to come in 2009? It doesn't mean that things are going to be perfect, but we who serve a Great God have a hope that He has great things in store for our lives....exciting things! Are we living the dreams that He has given us?

Heather's 2009 Resolutions: (well, at least some of them)

Marriage:

Pray for Nathan everyday
Read the book Love and Respect again
Show my husband the respect that God wants me to show him!

Motherhood:

Pray for my kids everyday
Play with my kids everyday without distraction (set aside time for fun!)
Expect a lot from my kids...they can do great things & I need to expect it from them!

Health:

Continue doing the things which have brought me to health: taking my Shaklee vitamins/ protein drink daily, drink lots of water, eat lots of whole grains, and avoid simple sugars (as much as possible), exercise
Get 7 hours of sleep a night (at this time in my life 8 hours may not be possible, but I do realize that I need more sleep!)

Something I've always wanted to do:

Run a Marathon....this year's goal is a half marathon
Have something published

Spiritual goals:

Believe God for great things!
Read the Bible everyday
Spend time in prayer everyday

Happy New Year....

2009-01-01T05:00:00.000-05:00

Wow! 2009 is here! Isn't it exciting, another year of life to live?? Hopefully, you are all feeling rested and ready to begin a new year. If not, take it easy and start your resolutions after the weekend! If you haven't written them already, start writing your resolutions and take the time to ponder what is really important for 2009....

A friend of mine sent me this great devotional for keeping your resolutions in 2009:
The righteous keep moving forward... and... become stronger. Job 17:9

Whoever said, "Procrastination is the thief of time," was right. We keep postponing, promising ourselves we'll do better. Be honest, how many of last year's resolutions did you keep? This year do things differently.

Make your goals S.M.A.R.T. In other words, make them:
(S)pecific: Get up earlier in order to read your Bible and pray before going to work. Make time for your family. Exercise. Eat right. Take care of your body, it's God's temple (1 Corinthians 6:19-20).
(M)oderate: tackling more than one project at a time dilutes your focus and makes it harder to stick with. When you start too much you finish too little. Start small and build on your successes by mastering and maintaining one thing at a time.
(A)chievable: don't try to swallow the whole elephant in one bite. Baby steps are the name of the game. Paul said, "One thing I do" (Philp 3:13 NKJV). Talk in terms of what you will do instead of what you won't. For example, instead of saying, "I'm not going to be so critical," say, "Today I'm going to look for something good in everybody I meet" (See Philp 4:8).
(R)ecordable: You can't manage what you can't measure. Documenting your progress (or lack of it!) makes you accountable, shows how far you've come and what you need to work on.
(T)ime-specific: review your goals weekly (or daily if you're struggling). That way you can troubleshoot early, and change direction when necessary. The Bible says, "Throw yourself into your tasks so… everyone will see your progress" (1 Timothy 4:15 NLT).

Let's make 2009 our best year so far....