Nutrition Journey Continued

 April 4, 2024

Nutrition and fitness journey continued.  It has been years since my last post.  In those many years I have continued my fitness and nutritional journey.  I've gained and lost several pounds over the years.  My struggle to maintain my weight and yet be happy with where I am at along my journey has continued on.  I continue to be fascinated with health.  It has always been an area I am drawn too.  It never bores me.  At times I wished I could stop thinking about health, but in so many ways it rules our lives.  No matter how hard you try to deny that over-eating makes you miserable or that lugging around 10-20 lbs of extra weight doesn't effect you the truth comes back to haunt you.  Unfortunately, the extra weight puts strain on your body and foods that don't provide nutrients make you feel miserable.   Why do we continue to poison our bodies in the name of doing what I want or doing something that feels good.  I've heard that drugs also make you feel good, but many people choose not to do them because they know the havoc they cause.  

What if we thought about food differently.  Instead of thinking about indulging ourselves what if we thought of food as fuel and nutrients that feed our amazing bodies.  Would you put water in your gas tank?  I hope not.  If you do you are not going to get anywhere.  It's the same thing with food.  We need to eat foods that fuel our bodies.  When you feed your kids a healthy meal there is just something satisfying about it.  You are taking care of them.  You are helping them operate at an optimal level.

As you begin your journey on health it is I important to always keep in mind the reason you want to be healthy.  You have been blessed with a body that you are a steward over therefore it is your job to keep it as healthy as possible.

There are so many different tricks to health and the food industry in America seems to be working against us.  They want to make money and addicting you to products that you can't live with out is a good way for them to make money.  Obviously just because you want to make money does not always mean you are trying to do something harmful.  It is just important to remember only you have your best interest.  Listen to your body.  Everyone has different sensitivities or tolerances.   

The best rule I've learned over the years is to prioritize Protein and Fiber.  Also remember to eat real foods.  Read ingredients.  If you don't know what is in it, it probably is not good for you.  Next move your body.  No matter what you do move.  Moving helps you feel better because it is good for you.  I promise as you begin to feed yourself real food and move your body you will be happier and feel better than ever.

I'm going to return to my love of all things health and add them here.  Anything new I learn or want to share with future generations I'm going to post here.

Benefits of Excercise

When I first started this blog a few years ago I was really excited to get started.  I love Fitness and Nutrition and I wanted to share all I knew, but with who?  The funny thing is I thought I was sharing it with all these people who were going to maybe read my blog, but when no one was really reading my blog I kind of got bored and stopped.

The other day I was asked to talk to some young girls about exercise and fitness.  As I was preparing what I was going to say I decided to look back over my blog.  It re inspired me!  Oh how glad I am that I started this blog and now I'm so glad to start up again.  After taking 6 months off I am back!

So as I was contemplating what to talk to these girls about I thought I should start with the benefits of exercise! In my own life exercise has been like a little life boat.  It keeps me a float!  When everything is falling a part around me exercise helps me to focus on the happy good things in my life.  My lens is clearer, my view is better.  Of course we all want a better body, but this cannot be your purpose for exercising.  You must have something more or you will eventually fail.

Here are just a few of the proven benefits of exercise:

• Reduces the risk of dying prematurely from heart disease. 
• Reduces the risk of developing diabetes. 
• Reduces the risk of developing high blood pressure. 
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer. 
• Reduces feelings of depression and anxiety. 
• Helps control weight. 
• Helps build and maintain healthy bones, muscles, and joints. 

Today again I struggled with finding the time and energy to workout, but I reached deep inside to remind myself of what I am really doing for myself.  Two years ago I was struggling with kidney stones.  I am still struggling with kidney stone.  If I had let that be an excuse for not exercising can you imagine all the other health problems I would have?  You cannot afford to not exercise.  God has given us our body and we must take care of it!  What would happen if you stopped putting oil in your car?  What will happen if you do not take care of your body?

This is what can Happen when you Work-Out!

Crucified myself while working out!  This is after surgery.  Had 3 srews and a metal plate put into my hand.  A metal hook went right through the middle of my hand and out the other side.  Went back to the gym one week later.  Can't lift anything for 2-3 months.

Another Day!

Another Day of not wanting to exercise, but knowing how good I'll feel afterword. The psychological game I play with myself, ugh!

Back to the Gym!

Ate horrible yesterday! Feel like crap. On my way to the gym. Completely dreading it! I'm sure I've done my body at least a weeks worth of damage in one Sunday! Ugh................

Crazy!

It's funny because I created this blog and now I never blog! I had all these things to say about fitness and now it seems I don't have anything to say. Well I guess I do just no time!

The bottom line is there is no easy way to loose weight or look good. It is all hard and it kicks my butt every day! It takes forever to see progress! The older you get the harder it gets.

Sometimes I ask myself why do I wake up everyday at 5am and workout for an hour and a half until I'm sweating so bad I look like I just got out of the shower? I've decided it's because it feels soo good! There is absolutely nothing like it.

I have a love hate relationship with my workouts. I'm hating it while I'm in it, but I love it when I'm done.

When you pig out you feel like crap!!! When you don't exercise you feel even crappier! I know those are not nice words, but they are soooo true!

So heres to continueing the journey! More protien has been my key to adding more muscle and decreasing my body fat. I'm at 17 percent body fat now, but my goal is 11!

Great Protiens

It has always been hard for me to get my protein in, so I'm always up for low calorie high protein foods that are edible. When I say edible I mean being able to eat it with out feeling like your going to throw up after! My favorite is 1 whole egg and 4 extra egg white, a half ounce of mozzarella cheese salt and pepper and then scrambled! Only 110 calorie and 33 grams of protein!!! Love it! White Tuna is also a good quick protein. Six ounces is only 180 calories and 39 grams of protein.

Diets are Hard!

Lost 4lbs so far in one week. Pretty good, but how come I am not happy with that? I know because I want a treat and I haven't met my goal! Actually I don't want a treat I want Nachos from Baja(: I love food. I do feel like I want to eat healthier over all. I will continue on, maybe I'll throw a free day in here and there. Darn left my broccoli on too long and now it is mushy, bummer, looks like mushy broccoli for me tonight!!

The Diet!

I started my metifast diet last Wednesday! I've lost three pounds already. I know I was not a lot over weight, but I had about 10lbs I needed to get rid of. I am so glad it is just 10 lbs now because diets are hard. I love the metifast diet because it keeps your insulin levels balanced and you really do feel satisfied. It also helps you get back into eating and wanting to eat healthy.

In life you need these little corrections or before you know it life has taken control of you and you look in the mirror and say "who is that person?"

The weekends are the hardest for me, but since Brent (my hubby) is being careful it makes it a whole lot easier!!

I'll be sticking to this until I reach my goal. There's nothing like being true to yourself to help your self esteem. Seriously on this diet I don't even think I am grumpy because your always eating healthy meals.

A new Leaf!

I'm am starting a new leaf in my life. I have always been very excited about health and nutrition. When I was in college I loved my nutrition classes and practically memorized them. I decided to major in nursing and got my degree as a Registered Nurse, but I always wished I had majored in nutrition. The science behind food for some reason just really excites me. I also love exercising well I love the way it makes me feel. I became a Beachbody coach because I loved the P90X with Tony Horton. I still love the work outs from Beachbody. I have finally found a great eating system. I am now going to be a Take Shape for Life coach. I am soooo excited about it! I am excited to help people get to a point in their life where they love their body. I too am going to start the program and am going to have the body I always wanted. I know I don't have a ton to lose, but why not give my all to have the body I've dreamed of and help others have the body they have dreamed about! You only live once, right? So here goes living my best life! No REGRETS!!!! (;

Just Do it!

What ever it is just do it. Everyday I play the same scenario in my head. I lay in bed thinking of reasons why I should not get up! "I need my rest" "I went to bed late last night" "I have a headache" "I'll work out later" etc... Then I play the other side "You'll never exercise if you don't do it now" "You'll feel so much better after you do it!" "Your already awake" "what's another 45 minutes of sleep, really?" "You can take a nap later (even though this really is not true it seems to work)" etc... I don't know why I have to play these games with myself! I wish it was super easy for me, but it is not! I do know that if I don't exercise I just don't feel very happy during the day so I absolutely must do it for my sake and everyone around me!

Right now I really need to work on my diet. I do love bad foods. Why does everything that is bad for you taste so good? Again I have to remind myself nothing tastes as good as it feels to be thin. I've also been suffering with a kidney stone so eating lots of asparagus and drinking lemon juice is not really helping me to enjoy healthy foods. I am proud of myself though for exercising every day even with a kidney stone.

So again my goal will be to just do it! Work out! Resist those weak moments when I want to eat a whole bag of chips followed by a coke!

The holiday blues!

Some times it is hard to feel motivated after stuffing yourself full of food over the holiday. I think to myself why am I talking about exercising when I'm not even doing everything I should. It seems as though there is so much to do over the holiday that I begin to feel overwhelmed by everything. Originally this blog was going to be just about exercise and having a healthy lifestyle, but I think it is now more about loosing all the junk in your trunk.

I do love to start my day with a run on the treadmill. That way if everything else in my life seems to be falling apart I feel I have accomplished something. I have to remind myself to live day by day. Who knows I may not be here tomorrow so I don't want to spend my whole day worrying about next month. Change today for who knows what tomorrow will bring. Goals for today clean out the craft closet, do all the laundry, put the Christmas boxes away, pay the bill with out being depressed about my dwindling bank account, and be happy about all the good in my life!!

Trying Something New

Sometimes trying something new is just what you need to help jump start your engines again. Today I went to the gym and did a leg work out with Brent! Wow what a killer. My legs are going to be sore tomorrow! Feels so good to work out so hard you can barely walk.

Tired Blues!!

I have been really tired the last couple of days. Really having to push myself to do anything. I did however push myself out into the garage to do my 5 mile run. My strength training was a little weak! It sure is easier when you have the energy to work out. I just keep reminding myself to do my best and forget the rest!

Wobble Boards!

The wobble board. This is a great little item that helps with balance and stabalization. It is also great for ankle strength! I found it is great to do while you blow your hair dry or brush your teeth!!! It is great to get some type of fitness in when your just doing your every day routine! No need to schedule it in just do it when your doing one of your normal activities!!! I got mine at Target for about $25.

Back in Black with Steel Cut Oats!

I am back again ready to blog again! Ready to get back into shape. So my tip for today is Eat Steel Cut Oats. I have been meaning to eat Steel Cut Oats for a long time, but when it is new to you sometimes it is hard to do! Let me tell you Steel Cut Oats are way better than regular oatmeal! I can't believe I have been missing out on these! They sell them at Costco now too! In 1/2 cup cooked oats there is 5 grams of fiber, and 7 grams of protein, and they taste delicious!!! I like to add a little brown sugar and a little milk! More like a treat than a healthy breakfast!!!!

More Excercise!

Ran another 5 miles today. Ran 5 miles yesterday too. This could become a very boring blog, but hey it is a great way to keep me going. Cleaned the garage while doing wall squats, push-ups and pull-ups in between. What ever I am doing I like to squeeze a little strength training in! The diet has not been that great, but as soon as the kids go back to school, I will do a little more planning and get my eating back on track, but for now I will just do my best and forget the rest!!

Excercise Excercise Excercise!!

The single most important thing I do for myself is exercise! I usually run 5 miles every day except for Sunday when I rest. Running gives you that natural high that makes even bad days good! Today I ran while my oldest had football practice. Then I did some stretches and of course 40 guy push-ups. I actually felt like sitting in the chair I had brought and just watching with the other parents, but because I do love to multitask I pushed my self and ran the track while I watched practice. I don't really like to exercise while others watch, but whatever, right? I felt as if I was going in slow motion, but I just kept going, and I felt so good when I was done! Like I always tell my kids, "Just do your BEST and forget the REST!" That phrase can get me through anything!

AFLATOXIN!!!!!!!!!!

Have you ever heard of Aflatoxin. I had not heard of it either. My child is severely allergic to peanuts and so I thought I would share with you what Aflatoxin is and where it can be found!!

Aflatoxins are naturally occurring mycotoxins that are produced by many species of Aspergillus, a fungus, most notably Aspergillus flavus and Aspergillus parasiticus. Aflatoxins are toxic and among the most carcinogenic substances known.[1] After entering the body, aflatoxins are metabolized by the liver to a reactive intermediate, aflatoxin M1, an epoxide.

The native habitat of Aspergillus is in soil, decaying vegetation, hay, and grains undergoing microbiological deterioration and it invades all types of organic substrates whenever conditions are favorable for its growth. Favorable conditions include high moisture content (at least 7%) and high temperature.

Crops which are frequently affected include cereals (maize, sorghum, pearl millet, rice, wheat), oilseeds (peanut, soybean, sunflower, cotton), spices (chile peppers, black pepper, coriander, turmeric, ginger), and tree nuts (almond, pistachio, walnut, coconut, brazil nut).
The toxin can also be found in the milk of animals which are fed contaminated feed.
Virtually all sources of commercial peanut butter contain minute quantities of aflatoxin,[2] but it is usually far below the US Food and Drug Administration's (FDA) recommended safe level.
High-level aflatoxin exposure produces an acute hepatic necrosis, resulting later in cirrhosis, and/or carcinoma of the liver. Acute hepatic failure is made manifest by hemorrhage, edema, alteration in digestion, and absorption and/or metabolism of nutrients and mental changes and/or coma.
No animal species is immune to the acute toxic effects of aflatoxins including humans; however, humans have an extraordinarily high tolerance for aflatoxin exposure and rarely succumb to acute aflatoxicosis.

Children, however, are particularly affected by aflatoxin exposure which leads to stunted growth and delayed development.

You can read more by going to wikepedia.org and looking up Aflatoxin.

What else are we eating that could be harming us. I did not know there was Aflatoxin's in my peanut butter, and it certainly was never labeled on the jars of peanut butter I used to buy! I wonder if my daughter is really allergic to the peanut or is it the mold???

A little food for thought........................................................

Avocado's, Is Guacamole bad if it is brown?

I have always wondered if eating Guacamole after it turns brown could harm you? So I decided to do a little research on Avocado's

Basically no it will not harm you. When you cut open an Avocado oxidization occurs which is the reason the Avocado or Guacamole turn brown. Like with apples if you apply something acidic like lemons/limes, vinegar, etc. and then put cling on wrap over the top it should stay looking fresh longer. Personally I would not eat the guacamole if it has been in your fridge for over 3 days and is brown, but it probably will not make you sick if it is brown and only been a day.

I do love Avocado's and so here is a little info on Avocados - They contains Lutein, a carotenoid along with vitamin E, monounsaturated fat and Magnesium. It is a great source of Vitamin K, Vitamin C, and Folate and has 13 g of fiber. Avocado's help to improve the absorption of the nutrients from other foods and improves skin tone and clarity. It is high in total fat, but at least it is the good fats. Happy eating!!