It’s December 31, 2011 and it just happened to be my hair wash day. I am a traditionalist. Saturday was always the hair wash day in my household. Not only do I regularly wash my hair on Saturday, but I still use some of the same old hair care products and styling methods.
Instead of braided plats, I use two-strand twists.
One of my favorite old school traditions is Cholesterol Conditioner. Yesterday I purchased two 20 oz. jars (one with Olive Oil, one with Shea) at the beauty supply. I knew I had a trace amount left in an old container, but definitely not enough to do a deep heat pack conditioning.
I don’t do videos and I’m sorry for that. But I will do better at explaining exactly what I do to my hair. This morning I started my hair prep by spraying it with room temperature mixture of water and pure MSM. If you don’t have MSM, you should try it. I work the spray from roots to ends, loosening the twists before applying a generous amount of Olive Oil Cholesterol to each hair strand. I re-twist each section loosely and cover with a conditioning cap. I do own a hood dryer but I’d rather be doing something else besides sitting. And if I can avoid extreme heat on my hair, I do it.
Next, I rinse my hair in sections under warm water, finger detangling as I go before washing it with Whole Foods 365 Citrus Grapefruit Shampoo. I do not scratch my scalp. I reach through each section with my fingers and rub gently massaging. Pin the section and repeat to all sections. Rinse. Then apply its partner Conditioner. This is where the fun starts. I have been without a brush for about a month. And that is not recommended. I did decide, time to detangle. I used my Goody. It is strong and resilient to my hair. But I will make it point to purchase a brush for the next brush detangling scheduled for two weeks from today.
Detangle, ends first working up the hair shaft, gently. Do not rip through the hair. If you haven’t detangled in a while, expect to see a generous amount of strands. That’s ok. Hair sheds. And what doesn’t get brushed away daily will accumulate. The important thing is removing this so that it doesn’t tangle and cause undue breakage.
After, I resection my hair into seven parts, taking a wide tooth comb through each, and apply aloe vera gel, coating the hair root to tip. Next, apply Curly Kinks Coil Jam to smooth ends. I use Aloe Vera generously since I have a generous amount. Coil Jam is fabulous, but I only have a sample. Once I narrow down my go-to hair care product list, I will invest in more Curly Kinks products. Next, I take 10 pumps of Curly Kinks Satin Roots leave-in and smooth it over my hair. Then twist the section. Repeat.
Saturday, December 31, 2011
Friday, December 30, 2011
No Boil Ramen (Vegetable Lo Mein)
No-Boil Ramen Stir Fry
If you like lo-mein style noodles but hate sticky tacky gummy noodles that turn to near mush when cooked, then try this.
1 pkg dry ramen noodles
1 cup of onions sliced (preferably frozen)
1 T coconut oil
1 pkg of Stir Fry Vegetables
Place dry noodles in a cold water bath for 5-10 minutes. In a large sauce pot or non-stick skillet, caramelize the onions in oil, allowing them to steam cook first on high. As they brown reduce heat to medium, bring onions to the center of the pot to form a bed. Next, place dry noodles on a bed of the onions. Cover. Noodles will start to loosen in a few minutes. Keep checking onions. If the pot starts to dry, add a little water to keep steam and continue doing this to avoid burning.
When done, reduce heat to very low to warm. Cook vegetables, shrimp, fish, or tofu and combine with noodles.
Yummy!
Monday, December 19, 2011
deciding to push the envelope
Goal for 2012: Run the 10K.
Why? It is time to push it. For the past two months since the fall run season concluded, I knew that as scheduled, my training would come to an end; reduction in high intensity cardio would give way to an increase in muscle mass. I am testament that this is true. Not only did I eliminate the weekly 5k run, but I increased the intensity of the runs by raising the incline to 1.5 - 2 points.
As I posted previously, and as I look toward fitness goals for '12, the 10K has to be priority one when I enter the Spring Run Season. I have enjoyed the 5K training protocol. I love the 5K runs. But the training had become mundane, which was why I increased the intensity and fell off the weekly 5K train-run.
Yesterday, I decided to stretch the run out running intervals after 2 miles. I finished with a 4.25 run, with the last 2.25 miles with speed intervals. The goal in yesterday's training was to run an increased speed 2 mile run, but to also build speed and intensity. Typicially this isn't something I do simultaneously. I usually work on distance one day and sprints on the other run days in the week. I am not sure if this is something that I will make a part of my training, but I felt very good on the initial 2 miles and since it was the end of my days workout, I pushed.
The intervals were 1-1, high low, with 2-1 mixes, where 2 was the high. The goal here was to increase my lung capacity. This can't be achieved in one day. It has to be something that is incorporated into my fitness routine. I continue to cross train. But, I want the 10K. In order to get there, I want to feel like running a 10K is possible on any given day of the week. So at the same time, I will use the 5K marker for the speed now. In that regard, 3.2 miles will officially become the fast run. This will not happen over night. Remember, it is a part of the goal to 10K.
What fitness goal are you setting for the new year?
Why? It is time to push it. For the past two months since the fall run season concluded, I knew that as scheduled, my training would come to an end; reduction in high intensity cardio would give way to an increase in muscle mass. I am testament that this is true. Not only did I eliminate the weekly 5k run, but I increased the intensity of the runs by raising the incline to 1.5 - 2 points.
As I posted previously, and as I look toward fitness goals for '12, the 10K has to be priority one when I enter the Spring Run Season. I have enjoyed the 5K training protocol. I love the 5K runs. But the training had become mundane, which was why I increased the intensity and fell off the weekly 5K train-run.
Yesterday, I decided to stretch the run out running intervals after 2 miles. I finished with a 4.25 run, with the last 2.25 miles with speed intervals. The goal in yesterday's training was to run an increased speed 2 mile run, but to also build speed and intensity. Typicially this isn't something I do simultaneously. I usually work on distance one day and sprints on the other run days in the week. I am not sure if this is something that I will make a part of my training, but I felt very good on the initial 2 miles and since it was the end of my days workout, I pushed.
The intervals were 1-1, high low, with 2-1 mixes, where 2 was the high. The goal here was to increase my lung capacity. This can't be achieved in one day. It has to be something that is incorporated into my fitness routine. I continue to cross train. But, I want the 10K. In order to get there, I want to feel like running a 10K is possible on any given day of the week. So at the same time, I will use the 5K marker for the speed now. In that regard, 3.2 miles will officially become the fast run. This will not happen over night. Remember, it is a part of the goal to 10K.
What fitness goal are you setting for the new year?
Saturday, December 10, 2011
the scale doesn't tell the whole story
Have you been exercising? Eating small meals throughout the day? Increasing the intensity of your workouts? Waistline is decreasing? Scale number increasing?
Well, you are not alone. You'll want a membership in this group!
Take me for example…
I never ever want to gain weight, fat that is. However, I love the look of my muscles. If they are getting bigger, I can see them without flexing, well they are increasing also in mass. If you are weighing yourself on a scale that does not distinguish fat and water from muscle tissue, then how do you know you are making progress?
It can be a depressing thing.
This is not the first time, nor will it be the last time that I dispel these faulty claims of weight lost through the scale prayer. It just does not lead to healthy thoughts, and therefore leads to unhealthy habits, such as poor eating, and slacking on the workouts. Stress causes weight gain and not the kind you want. Storing fat is the body’s response to stress.
The reason dieters yo-yo (celebrities are famous for it)is due to the low levels of mass building exercises, starvation, and diet pills. When they slack off, weight creeps back. The metabolism has slowed. The first sight of it shows in the waistline.
The waistline tells the story.
If your waistline is increasing, since it is typically the largest storage system for fatty tissue, then you are officially gaining weight. Stop the obsession with the scale. Most people who pray to the scale, suffer unhealthy weight, and gain. If your waistline is decreasing, you are building muscle.
Watch and see.
I have noticed weight gain, muscle increasing. How? My waistline is reducing, despite the size of my gluteus increasing. Yes. All of those lunges and squats have served to increase the size of my buttocks. It appears even bigger than it likely is due to the reduction in my waistline. My clothes were appearing smaller, but now seem to snug around booty. Yes. Something is happening. Now this is not just an increase behind me, but all over. I have used this muscle, the larger one of the body, to illustrate my point.
Do I want to continue the bulk? Hmm...that's a tough question to answer. I would like a leaner look. How do I achieve that? Increase cardio sessions, decrease weight training. Specifically, I have selected to increase the cardio and decrease the number of sets I perform from four to three. In addition, I have dropped the low rep of 8 in the original 15,12, 10, 8 sequence. Losing the eight, I have most of my weight training on the higher (cardio and strength) end.
But like any change, I am monitoring for results. The scale doesn't tell all. The tape measure is my friend.
As for the butt/glute...Lunges and squats are my all-time favorite. I just can't seem to sacrifice them. However, I can increase the cardio that I perform pre and post training.
My best advice? Keep striving for a healthy body through clean eating and exercise. Ditch the scale, pick up the tape measure, and let the clothes and your eyes tell you the progress you are making. If you are planning to use the scale, do so only once every month or once a season. With measurable progress, this number can tell you could signal loss of body fat. This way, as the number increases on the scale, you will have a mental representation of the reduction of your body fat percentage.
Well, you are not alone. You'll want a membership in this group!
Take me for example…
I never ever want to gain weight, fat that is. However, I love the look of my muscles. If they are getting bigger, I can see them without flexing, well they are increasing also in mass. If you are weighing yourself on a scale that does not distinguish fat and water from muscle tissue, then how do you know you are making progress?
It can be a depressing thing.
This is not the first time, nor will it be the last time that I dispel these faulty claims of weight lost through the scale prayer. It just does not lead to healthy thoughts, and therefore leads to unhealthy habits, such as poor eating, and slacking on the workouts. Stress causes weight gain and not the kind you want. Storing fat is the body’s response to stress.
The reason dieters yo-yo (celebrities are famous for it)is due to the low levels of mass building exercises, starvation, and diet pills. When they slack off, weight creeps back. The metabolism has slowed. The first sight of it shows in the waistline.
The waistline tells the story.
If your waistline is increasing, since it is typically the largest storage system for fatty tissue, then you are officially gaining weight. Stop the obsession with the scale. Most people who pray to the scale, suffer unhealthy weight, and gain. If your waistline is decreasing, you are building muscle.
Watch and see.
I have noticed weight gain, muscle increasing. How? My waistline is reducing, despite the size of my gluteus increasing. Yes. All of those lunges and squats have served to increase the size of my buttocks. It appears even bigger than it likely is due to the reduction in my waistline. My clothes were appearing smaller, but now seem to snug around booty. Yes. Something is happening. Now this is not just an increase behind me, but all over. I have used this muscle, the larger one of the body, to illustrate my point.
Do I want to continue the bulk? Hmm...that's a tough question to answer. I would like a leaner look. How do I achieve that? Increase cardio sessions, decrease weight training. Specifically, I have selected to increase the cardio and decrease the number of sets I perform from four to three. In addition, I have dropped the low rep of 8 in the original 15,12, 10, 8 sequence. Losing the eight, I have most of my weight training on the higher (cardio and strength) end.
But like any change, I am monitoring for results. The scale doesn't tell all. The tape measure is my friend.
As for the butt/glute...Lunges and squats are my all-time favorite. I just can't seem to sacrifice them. However, I can increase the cardio that I perform pre and post training.
My best advice? Keep striving for a healthy body through clean eating and exercise. Ditch the scale, pick up the tape measure, and let the clothes and your eyes tell you the progress you are making. If you are planning to use the scale, do so only once every month or once a season. With measurable progress, this number can tell you could signal loss of body fat. This way, as the number increases on the scale, you will have a mental representation of the reduction of your body fat percentage.
Thursday, December 8, 2011
Vegetarian Sweet n' Sour Chik'n
Sweet and Sour Vegetarian Chik'n, Vegetable Fried Rice, Vegetable Egg Rolls
MorningStar Farms Chik'n Strips
2 c cold cooked brown rice (day old/refrigerated)
Mixed Vegetables for Stir Fry (I always add sweet corn)
5 T Coconut Oil
Salt, Pepper
1 t fresh chopped garlic
1 c julienne rainbow peppers (red, yellow, green, and orange)
½ c pineapple chunks
1 T soy sauce
---
Sweet and Sour Sauce
1/3 c white or rice wine
4 T brown sugar
1 T ketchup
1 t soy sauce
2 T corn starch
4 t water
---
Tai Pei or any Vegetable egg rolls/deep fried or baked on a cookie sheet in oven.
Preheat oven at 350 degrees.
Fry brown rice in 2 T of coconut oil. Set aside. Brown vegetables in 1 T of coconut oil. Set aside. Brown chik'n strips in 2 T of coconut oil. Set aside. Combine vegetables and rice with salt, pepper, 1 T soy sauce, and garlic. Turn in saucepan, cover with lid and allow to simmer in the oven at 350 degrees.
Mix ingredients for sweet and sour sauce in a saucepot over medium heat. Stir until thickens. Add more more if necessary. When it bubbles, reduce heat.
Plate food, serve!
MorningStar Farms Chik'n Strips
2 c cold cooked brown rice (day old/refrigerated)
Mixed Vegetables for Stir Fry (I always add sweet corn)
5 T Coconut Oil
Salt, Pepper
1 t fresh chopped garlic
1 c julienne rainbow peppers (red, yellow, green, and orange)
½ c pineapple chunks
1 T soy sauce
---
Sweet and Sour Sauce
1/3 c white or rice wine
4 T brown sugar
1 T ketchup
1 t soy sauce
2 T corn starch
4 t water
---
Tai Pei or any Vegetable egg rolls/deep fried or baked on a cookie sheet in oven.
Preheat oven at 350 degrees.
Fry brown rice in 2 T of coconut oil. Set aside. Brown vegetables in 1 T of coconut oil. Set aside. Brown chik'n strips in 2 T of coconut oil. Set aside. Combine vegetables and rice with salt, pepper, 1 T soy sauce, and garlic. Turn in saucepan, cover with lid and allow to simmer in the oven at 350 degrees.
Mix ingredients for sweet and sour sauce in a saucepot over medium heat. Stir until thickens. Add more more if necessary. When it bubbles, reduce heat.
Plate food, serve!
Monday, November 14, 2011
new machine...new project
...now if I could just get my bum to cutting...I would have this beautiful spread on the bed before the first frost!
...few weeks shy of 3 years natural...who cares?
So here it is. Three years natural (almost). I had to use HAIR ONE to control frizz and fly-away hairs. Heat protection gel for blow drying. And Carol's Daughter Mimosa Hair Honey pomade to flat iron. A few magnetic clip rollers...and off to the Baby Shower. It was a lot of work. I don't intend on doing this too often. I prefer my twists. They are no frills! But I thought I'd share.
Deuces!
Saturday, October 22, 2011
a little bit of this...a little bit of that
I'm a fan of 'less is more'. I do love cooking. But after a hard cycle of workouts, I'm ready to eat! I had a taste for Chinese carryout. I'd tried this 'new' spot up the road and found it to be very inexpensive, tasty, and not a very long drive. My favorite dish is the Chinese Vegetables with Vegetable Fried Rice. I don't do beef and if you've followed me for the past few months you know I'm serious about my digestive tract. Now I happened into Whole Foods earlier in the week looking for my Gardein Holiday Stuffed Turkey. It wasn't in, and I was too busy to bother the service desk, so I glanced in the frozen foods section and found VegeUSA Black Pepper Steak...only it's not steak. It's vegetable protein, soy to be exact. I thought to myself...I said "self", you can toss that with some peppers and have your way with it.
And so I did, only I didn't do the sauteing, I picked up a carry out order along with my vegetable fried rice and tossed the veggies with my vegan pepper steak. It was yummy!!! I added an egg roll to the plate and dinner was served.
If you have a hankering for beef loins and have given up meat, there's a healthier option just waiting for you to try! Enjoy~
And so I did, only I didn't do the sauteing, I picked up a carry out order along with my vegetable fried rice and tossed the veggies with my vegan pepper steak. It was yummy!!! I added an egg roll to the plate and dinner was served.
If you have a hankering for beef loins and have given up meat, there's a healthier option just waiting for you to try! Enjoy~
Saturday, October 15, 2011
the day we all opted out of medical insurance
the day that we all opted out of medical insurance
The United States is a highly civilized intelligent community of all types of people. And here we stand, fighting for health care for all persons. Everything is about the comfort zone of the rich and right.
What would happen if you woke up tomorrow and made a decision during this enrollment period to simply opt out? And then you told ten other friends, and they did the same. And then you did this for the next five years. You no longer purchased prescriptions, went into hospitals, or purchased any over-the-counter medicines. And you lived on the principles of the Old Testament. What would happen to their system if you decided that when life happens it happens and when death happens, it happens? That you were no longer worried or begging a professional to extend your dance card?
Imagine...
Yes, I realize that many of us live and breathe on every word that our doctor tells us regarding our health. If they show us a chart, some photos, and scare us enough we are willing to latch onto a prescription that may in fact be doing our entire body’s ecosystem an injustice.
What would happen if you woke up tomorrow and made the decision to take your life into your own hands, and live through the foods you eat and not the medications prescribed to you?
Yes, I realize that some of us ‘can’t’ function without the medications we live on. Imagine the day when the medication that you’ve been prescribed, in order to save your life falls into short supply. Imagine the day when the pharmacological association decides you are no longer worthy to accept this ‘gift’ and have chosen by lot or birth that someone else is far more superior to you, and thus you must get by any way you can.
What would happen? Would you live or would you die instantly? Would you give up, take your own life?
Politicians march to Washington armed with free health care provided to them by the public. They receive the best, and slamming your President’s health care bill simply implies that they do not believe you’re entitled to the same gift you grant them—free public health care. The health care system is dealing your comfort zone away daily, and what are you planning to do about it? It’s a service in high demand, and thus the cost has bankrupted families.
Imagine the day, when you are no longer a chess piece on their board...when the demand for medical care is low…
Tell me, who is in power now? Who controls the market now?
Imagine that…
Imagine the day when someone might just solicit to the public, free health care for a year, ten years, etc. just for enrolling and telling ten others to do the same...
Imagine the day when we all opted out of medical insurance...we could literally wager what we deem is fair and just.
The United States is a highly civilized intelligent community of all types of people. And here we stand, fighting for health care for all persons. Everything is about the comfort zone of the rich and right.
What would happen if you woke up tomorrow and made a decision during this enrollment period to simply opt out? And then you told ten other friends, and they did the same. And then you did this for the next five years. You no longer purchased prescriptions, went into hospitals, or purchased any over-the-counter medicines. And you lived on the principles of the Old Testament. What would happen to their system if you decided that when life happens it happens and when death happens, it happens? That you were no longer worried or begging a professional to extend your dance card?
Imagine...
Yes, I realize that many of us live and breathe on every word that our doctor tells us regarding our health. If they show us a chart, some photos, and scare us enough we are willing to latch onto a prescription that may in fact be doing our entire body’s ecosystem an injustice.
What would happen if you woke up tomorrow and made the decision to take your life into your own hands, and live through the foods you eat and not the medications prescribed to you?
Yes, I realize that some of us ‘can’t’ function without the medications we live on. Imagine the day when the medication that you’ve been prescribed, in order to save your life falls into short supply. Imagine the day when the pharmacological association decides you are no longer worthy to accept this ‘gift’ and have chosen by lot or birth that someone else is far more superior to you, and thus you must get by any way you can.
What would happen? Would you live or would you die instantly? Would you give up, take your own life?
Politicians march to Washington armed with free health care provided to them by the public. They receive the best, and slamming your President’s health care bill simply implies that they do not believe you’re entitled to the same gift you grant them—free public health care. The health care system is dealing your comfort zone away daily, and what are you planning to do about it? It’s a service in high demand, and thus the cost has bankrupted families.
Imagine the day, when you are no longer a chess piece on their board...when the demand for medical care is low…
Tell me, who is in power now? Who controls the market now?
Imagine that…
Imagine the day when someone might just solicit to the public, free health care for a year, ten years, etc. just for enrolling and telling ten others to do the same...
Imagine the day when we all opted out of medical insurance...we could literally wager what we deem is fair and just.
Thursday, October 13, 2011
forgiveness, peace, growth
Oftentimes we are hurt by the actions of others. The pain of the disappointment bores a hole deep within our hearts. It is only the people who we love and trust with our hearts who impose the biggest disappointment. The opinions and actions of those insignificant rarely matter. It's not always the other person's fault, even though often the pain appears to have been done with intent. Either way, until you allow yourself to confront the issue, peace will never be allowed to reside over the situation.
Death is the end. When it comes there is very little chance that you can move beyond the tragedy of the past disappointments. Closure in that realm is permanent. As long as someone is alive, you are allowed to gain a better understanding of the wrongs you think have been inflicted upon you. It may never gain you the full apology you think you are warranted. But it should grant you permission, to move forward. It's not about the other person, it's about you. It's the closure you seek.
Recently I had a very self-actualizing moment with a past friend who I felt had wronged me. I spent eight years hiding and purposefully removing myself from any and all elements that would find me reconnecting with that person. It wasn't until my mother passed away that I realized and remembered that death is permanent. Any thing you do in life, the pains you cause or the wrongs you've done, have a chance to be righted. And so I recalled a conversation that my mother had with me, and discovered that I owed this person the opportunity to pay his respects. I didn't know if it would mean anything to the person, if they'd long since forgotten about my mother, but it seemed like the right thing to do.
I never intended on having a regression. Everything happens for a reason. Without fail, the latch flew off the shed, the door swung open, and inside lay the past. The purging began. It was painful to speak about, and it was painful I'm sure to hear. But it all needed to be said. Time waits for no one. We think we have tomorrow, but it has never been promised. The point is to finish everything today as if it is our last. Closure. That is what I needed.
By the end of the conversation, forgiveness was remembered. It was a reminder that it was possible again. Everyone believes that they are better at being a human than the next. It's only when we self-actualize that we understand that others are as easily flawed as we are. Pedestal's aren't the place for humans. Allow people the freedom to move around up there, else, they are doomed to fall. No matter how much of a perfectionist we are, we aren't perfect. We are subject to human frailty.
Peace again resides, so that growth can take place. We don't know what the future holds. But I can promise you that it doesn't hold much for us. And that's okay. The point here is that closure was gained. The past was remembered, verified, cleansed, understood, and then shelved. People are hurt by the past and they don't want to remember it. Thus, they lock it away and pretend it doesn't exist anymore, until a trigger happens. Some emotional event causes the pain to surge to the forefront and we are forced to recognize it.
It's there to torture us because we didn't make peace with certain things. We washed over them, tucked them away for the greater good. We didn't want to rock any boats, upset people, make folks feel ashamed. So we shelved them, hid them, and put a security lock on its door. But the trigger blew the door off it's hinges.
See, when we open the door we approach the pain and the tragedy with empathy, grace, and the desire to make it right. But when the door is forced open, it's like a rape, a violation, a trespassing on the past. Regressions matter. They are healing. They hurt. But they heal. Time is in short supply so we hope to get to the root cause before the last sand falls. There will be tears. There will be sickness. There will be what appears to be pain. But it's called the hurt when your healing.
Ever recognize that a few days after you've cut your skin that it hurts worse than the day you first cut it? It's very similar to the hurt you feel when your soul is healing from pain. This is the growth you want. You've earned it, so claim it. Not everyone wants an understanding. They are content to leaving everything exactly where it is, fearing a single word or phrase may upset the fold.
Growth only comes when healing takes place. You've freed yourself. It's not that you did this in order to grant this person permission back into your life, as if the entire regression process was a toll they had to pay to gain reentry. No! This was for you. Not them. They still may very well be unfounded in blame. It's for you. You, who have given up the belief that the past could have been any different. Forgiveness frees you, grants you peace, so that you can grow beyond the circumstance.
Death is the end. When it comes there is very little chance that you can move beyond the tragedy of the past disappointments. Closure in that realm is permanent. As long as someone is alive, you are allowed to gain a better understanding of the wrongs you think have been inflicted upon you. It may never gain you the full apology you think you are warranted. But it should grant you permission, to move forward. It's not about the other person, it's about you. It's the closure you seek.
Recently I had a very self-actualizing moment with a past friend who I felt had wronged me. I spent eight years hiding and purposefully removing myself from any and all elements that would find me reconnecting with that person. It wasn't until my mother passed away that I realized and remembered that death is permanent. Any thing you do in life, the pains you cause or the wrongs you've done, have a chance to be righted. And so I recalled a conversation that my mother had with me, and discovered that I owed this person the opportunity to pay his respects. I didn't know if it would mean anything to the person, if they'd long since forgotten about my mother, but it seemed like the right thing to do.
I never intended on having a regression. Everything happens for a reason. Without fail, the latch flew off the shed, the door swung open, and inside lay the past. The purging began. It was painful to speak about, and it was painful I'm sure to hear. But it all needed to be said. Time waits for no one. We think we have tomorrow, but it has never been promised. The point is to finish everything today as if it is our last. Closure. That is what I needed.
By the end of the conversation, forgiveness was remembered. It was a reminder that it was possible again. Everyone believes that they are better at being a human than the next. It's only when we self-actualize that we understand that others are as easily flawed as we are. Pedestal's aren't the place for humans. Allow people the freedom to move around up there, else, they are doomed to fall. No matter how much of a perfectionist we are, we aren't perfect. We are subject to human frailty.
Peace again resides, so that growth can take place. We don't know what the future holds. But I can promise you that it doesn't hold much for us. And that's okay. The point here is that closure was gained. The past was remembered, verified, cleansed, understood, and then shelved. People are hurt by the past and they don't want to remember it. Thus, they lock it away and pretend it doesn't exist anymore, until a trigger happens. Some emotional event causes the pain to surge to the forefront and we are forced to recognize it.
It's there to torture us because we didn't make peace with certain things. We washed over them, tucked them away for the greater good. We didn't want to rock any boats, upset people, make folks feel ashamed. So we shelved them, hid them, and put a security lock on its door. But the trigger blew the door off it's hinges.
See, when we open the door we approach the pain and the tragedy with empathy, grace, and the desire to make it right. But when the door is forced open, it's like a rape, a violation, a trespassing on the past. Regressions matter. They are healing. They hurt. But they heal. Time is in short supply so we hope to get to the root cause before the last sand falls. There will be tears. There will be sickness. There will be what appears to be pain. But it's called the hurt when your healing.
Ever recognize that a few days after you've cut your skin that it hurts worse than the day you first cut it? It's very similar to the hurt you feel when your soul is healing from pain. This is the growth you want. You've earned it, so claim it. Not everyone wants an understanding. They are content to leaving everything exactly where it is, fearing a single word or phrase may upset the fold.
Growth only comes when healing takes place. You've freed yourself. It's not that you did this in order to grant this person permission back into your life, as if the entire regression process was a toll they had to pay to gain reentry. No! This was for you. Not them. They still may very well be unfounded in blame. It's for you. You, who have given up the belief that the past could have been any different. Forgiveness frees you, grants you peace, so that you can grow beyond the circumstance.
chicken-less chicken sandwich
MorningStar Farms rocks! I'm sure I say that a lot. But it's true. I had a hankering for a sandwich and realized that I had MorningStar Italian Chik-n Patties in the freezer, in an unopened box, just waiting for me to dine on them. So I heated one for the appointed time, placed it on a whole wheat sandwich thin by Arnold/Brownberry, added lettuce, a slice of soy cheese, and onion with ranch salad dressing. On the side, I deep fried six onion rings. Pure Deliciousness!
Wednesday, October 5, 2011
rest and recover, then fire it up
Hi Everyone! The results are in. I gave my soles for Parkinson's on Oct. 1, 2011 @ approximately 10:30 a.m. We started the run with a couple laps around the 'home track' and then off we went to challenge our minds, bodies, and spirits. It was a great cause and I couldn't have been more happier with my results. I had projected 15 mins - 1st mile, 12 minutes - 2nd mile, and 10 minutes - 3rd mile. That would be a total of 37 minutes. Well, I ran my second 5K ever, in 36:30 minutes. I was smoking. The weather was cold. I didn't expect it to be any better actually. Last year, when I ran the Brooksie Way 5K, I realized that October is just not forgiving. The mornings are bitter. And this one left nothing to the imagination. I was inspired. My sister was inspired. We did our thing. My training paid off! Last years run was about an hour, 5 minutes shy. 10K's are in my future. I can feel it! 6.4 miles??? I can do it~
Remember now, I'm almost 42 and running wasn't my life until a year ago. I forgot to get on the grass and stretch. I did the same thing last year and was sore. Then the long drive...sitting. Time to rest and recover. The lower body is strong so I took the next day and worked my bottom half at the gym. Now, to rest and recover. Two days. And the 'welcome back' run today at 5.5 was like pushing a rusty wagon up a hill. LMBO! I should have started with a walk, then to an incline walk.
It's all good. I'm thinking "tin man" from the Wizard of Oz. We would make quite a pair. I will not push past the pain this year. Last year, I did that and was sidelined for a few weeks. I'm going to cut my long runs out...and apply max interval training and boot camp style cardiovascular training. The weight training days are on the climb now. YES!
This girl is about to crank up that furnace.
No, cardio isn't going anywhere. It's my staple. But the long run is about to be reset. Speed is going to fall back a bit too. No injuries...no injuries!
Remember now, I'm almost 42 and running wasn't my life until a year ago. I forgot to get on the grass and stretch. I did the same thing last year and was sore. Then the long drive...sitting. Time to rest and recover. The lower body is strong so I took the next day and worked my bottom half at the gym. Now, to rest and recover. Two days. And the 'welcome back' run today at 5.5 was like pushing a rusty wagon up a hill. LMBO! I should have started with a walk, then to an incline walk.
It's all good. I'm thinking "tin man" from the Wizard of Oz. We would make quite a pair. I will not push past the pain this year. Last year, I did that and was sidelined for a few weeks. I'm going to cut my long runs out...and apply max interval training and boot camp style cardiovascular training. The weight training days are on the climb now. YES!
This girl is about to crank up that furnace.
No, cardio isn't going anywhere. It's my staple. But the long run is about to be reset. Speed is going to fall back a bit too. No injuries...no injuries!
Wednesday, September 28, 2011
fifteen month photo
 |
| September '11 |
Here it is! Still a work in progress. I apologize for not taking more pictures throughout my journey, but I'm not vain. Sure, I have all of the equipment to take pictures, I just keep my time booked with the 'doing' part and less the vanity. I know, you're saying that I should in order to encourage others. So this is why I took about an hour before my workout yesterday and jimmied the camera and tripod, with some really stinky lighting tricks...whallah! There you have it.
Remember this...
 |
| June '10 |
cluttered home is a cluttered head
For months, I've struggled with organizing my living space. Indeed. It's a tiny little shoe box that I call home, but it doesn't have to look like I hate being there. Of course I moved in, dropped anchor, and was off to care for my ailing mother. But the time has come to get it together. Hoarding is an illness. After a few minutes of planning and several hours of modification, I went from a storage facility to a well maintained closet. I still can't believe I erased the before pictures. I really was intending on sharing with you this sad but true story. At least you would see what depression looks like. But now, it's officially starting to take shape. I have order! Thank you LORD! Who would have thought the very thing I was determined to pitch became the best closet organizer kit ever. With a small budget of $50 I spent 42 on two more sets. You can do amazing things on a friendly budget. Get Busy, Get Organized, and Get Happy!
Tuesday, September 6, 2011
what's grillin'?
Labor Day was not flawed by any means. It was less donned with the trims, fanfare, and gorgeous weather, but I did make it a point to enjoy the festivities in the quiet comforts of my home. It featured non other than MorningStar Farms Hickory BBQ Riblets. They were tasty!!! This is one the new vegan menu items from MSF and it passed the test. You typically can't go wrong with MSF and then Hickory BBQ sauce? Forget about it!
I enjoyed it with corn on the cob, coleslaw, layer salad, mac n cheese, and baked beans. While most were working the Labor Day picnic is some truly shoddy weather, I was enjoying a bite and then some. The meat from the riblets is very moist if you don't over cook it.
I enjoyed it with corn on the cob, coleslaw, layer salad, mac n cheese, and baked beans. While most were working the Labor Day picnic is some truly shoddy weather, I was enjoying a bite and then some. The meat from the riblets is very moist if you don't over cook it.
So, if you need an idea to fit into the trendy meals of carnivores? Feeling a little slighted while folks are tearing back on some swine? Can't help but dip your spoon into the sauce, wishing there was something for the herbivores to chew?
Get with MorningStar Farms! And do you know Kroger had the goodies on sale for the holiday? Now you can't do much better than that! Enjoy!
Monday, September 5, 2011
give your sole for Parkinson's
On October 1, 2011 I will 'give my sole' in support of the Michigan Parkinson Foundation to honor my mother, the late Georgia B. Moore who battled this disease. Please join me in support of this worthwhile cause.
Saturday, August 27, 2011
...have you ditched the scale yet?
How many ways can I say it?
If you are praying to a scale, I bet you really don't enjoy the new body you have or the one you are hoping to have some day. You deserve to be miserable. No. Really. If you are committed to the scale controlling your life, then you deserve what it gives...and that's usually nothing, even if the number excites you. If you have more slips than stills, more falls than gains...something is wrong and you need to evaluate. There is nothing wrong with a built in cheat daily, not to big if the craving hits you. But still you need to add into your daily caloric values.
Fall is approaching. Like spring, it comes with a reason to fit up for the marathons. Work it Lovelies...kick it up, clean up the diet, drink plenty of water, and get proper rest. Just Do It!!!
If you are praying to a scale, I bet you really don't enjoy the new body you have or the one you are hoping to have some day. You deserve to be miserable. No. Really. If you are committed to the scale controlling your life, then you deserve what it gives...and that's usually nothing, even if the number excites you. If you have more slips than stills, more falls than gains...something is wrong and you need to evaluate. There is nothing wrong with a built in cheat daily, not to big if the craving hits you. But still you need to add into your daily caloric values.
Fall is approaching. Like spring, it comes with a reason to fit up for the marathons. Work it Lovelies...kick it up, clean up the diet, drink plenty of water, and get proper rest. Just Do It!!!
Monday, August 1, 2011
making strides
Hi everyone! Today is August 1, and we are two months away from the Brooksie Way 5K/Half Marathon. If you recall, I was inspired to run this race last year after visiting a vendor at the Oakland County Arts Beats & Eats. I set the goal, crazy??? Yes. I had about 4-5 weeks to prepare, and I finished it. So this year, I intend to shatter the record I set with a new amazing finish, not misplace my car (lol), and I hope that you will be there this year so we can support each other.
Many of my FACEBOOK fans found out I was running and wanted to start. I'm not new to this. No one asks me questions during the winter. They all want BikiniBods and rush me like a cold sweat for my results. I can't promise them that. I don't think I could arrive with that in a package even if the exchange was a half million dollars.
You have to be willing to put in the work. It's a life style change. It's something you must commit to for the rest of your life. And really, why not? After 30, it's all down hill unless you fight to keep what you've got. We've all started at different places. We all can arrive at the destination unlimited. Just get started!
Many of my FACEBOOK fans found out I was running and wanted to start. I'm not new to this. No one asks me questions during the winter. They all want BikiniBods and rush me like a cold sweat for my results. I can't promise them that. I don't think I could arrive with that in a package even if the exchange was a half million dollars.
You have to be willing to put in the work. It's a life style change. It's something you must commit to for the rest of your life. And really, why not? After 30, it's all down hill unless you fight to keep what you've got. We've all started at different places. We all can arrive at the destination unlimited. Just get started!
Sunday, July 24, 2011
how much cardio?
I honestly can't answer this question. Experts say 30-45 minutes of moderate aerobic activity at a minimum of five days a week.
Here's my breakdown:
Day 1 - 45-60 mins. Cross Training Cardio [increased speed run and (2) bike/arc trainer/elliptical] + 15-20 mins Core Strengthening + 10-15 mins. stretching
Day 2 - 12-15 mins HIIT RUN + 45-60 mins Upper Body Resistance Training + 12-15 mins. cardio machine + 10-15 mins. stretching
Day 3 - 45-55 mins LONG RUN (3-5 miles) + 30-45 mins. core strengthening/stretching
Day 4 - 12-15 mins HIIT RUN + 45-60 mins Lower Body Resistance Training + 12-15 mins cardio machine + 12-15 mins. stretching
Day 5 - Muscle Recovery
Day 6 - Muscle Recovery
MINIMUM: 168 MPW
AVERAGE MAXIMUM: 190 MPW
You have to take into account that my workout week is six days, and not seven. The reason for that is so that I'm not doing the same exercise the same day each week. See we typically fall into patterns when we perform similar activity. In the gym, I can toss that up easily by simply increasing the weight on one apparatus, or increasing the speed on any cardio machine. But when we regularly eat the same thing or do the same things patterns develop. I just want my body to remain challenged, open, ready for adaptation. So in actuality, based on my 6 day week, I'm essentially getting five days of workouts on a typical 7 day calendar. And that means 5, not 4 days of cardio every seven days (on the average).
If you take into account that all of my cardio is performed at increasing speeds or at speed intervals, then it's nearly doubling the intensity that is performed at a steady pace. My minutes could literally double (x2).
Here's my breakdown:
Day 1 - 45-60 mins. Cross Training Cardio [increased speed run and (2) bike/arc trainer/elliptical] + 15-20 mins Core Strengthening + 10-15 mins. stretching
Day 2 - 12-15 mins HIIT RUN + 45-60 mins Upper Body Resistance Training + 12-15 mins. cardio machine + 10-15 mins. stretching
Day 3 - 45-55 mins LONG RUN (3-5 miles) + 30-45 mins. core strengthening/stretching
Day 4 - 12-15 mins HIIT RUN + 45-60 mins Lower Body Resistance Training + 12-15 mins cardio machine + 12-15 mins. stretching
Day 5 - Muscle Recovery
Day 6 - Muscle Recovery
MINIMUM: 168 MPW
AVERAGE MAXIMUM: 190 MPW
You have to take into account that my workout week is six days, and not seven. The reason for that is so that I'm not doing the same exercise the same day each week. See we typically fall into patterns when we perform similar activity. In the gym, I can toss that up easily by simply increasing the weight on one apparatus, or increasing the speed on any cardio machine. But when we regularly eat the same thing or do the same things patterns develop. I just want my body to remain challenged, open, ready for adaptation. So in actuality, based on my 6 day week, I'm essentially getting five days of workouts on a typical 7 day calendar. And that means 5, not 4 days of cardio every seven days (on the average).
If you take into account that all of my cardio is performed at increasing speeds or at speed intervals, then it's nearly doubling the intensity that is performed at a steady pace. My minutes could literally double (x2).
Monday, July 18, 2011
power up shake
How do you like this? Looks delicious doesn't it? How about blending it in a smoothie for a pre-workout power breakfast?
1/2 cup vanilla almond milk
1/3 cup of strawberries
1/3 cup of blueberries
1/3 cup of banana
1/2 scoop of whey protein
1 scoop of oatmeal powder (grind oats)
3-5 ice cubes
Blend thoroughly. Enjoy! Lace up and then power up!
i'm not a vegetarian...i just don't eat meat!
If you've read the journal on the cleansing/juice fast that I undertook at the end of June, that carried over to July, you'd know that I abruptly transitioned to a Plant Based diet. The results were immediate, and I simply couldn't see myself going back to beef, chicken, or pork. Like with any change, in order to be successful, you must replace the thing you 'vice' with an adequate substitute. This takes planning. You can't expect long term success by going cold turkey without a detox, weening off, and replacement. Eating bulky, slow to digest meats (not fish or seafood) requires you to fasten yourself to the idea that these foods, no matter how tasty contain nutrients that can be found in the earths food supply. You have to know what those plants are, where to get them, and how much to consume.
I've read about overweight, non meat eaters. And I'm no longer baffled at how they pack on pounds and threaten to lose weight but never do. It's their diet. It's in the SHITTER! They consume mountains of junk food, processed, high fat junk! They're better off eating meat.
So why did I do this? For years people I have struggled with Colitis. Food needs to digest as fast as possible and leave my body. I first discovered that I had an issue with a lot of foods back in 2000 when I first was diagnosed. Then I recalled a time when I didn't consume meat at all. I was doing a trial on Vegetarianism and I remember that I was fit, albeit with very little exercise. I decided that milk was going to leave and do so forever. Although over the years, I've tried to introduce it, to failure. I've found a substitute for that. Almond Milk!
I have to yogurt in my smoothies, no problem. A 1/2 to 1 cup of Almond Milk makes a delicious, nutritious substitute.
I love sausage or bacon with my breakfast occasionally. No problem. Boca makes a delicious variety and links is not spared at all. They taste great. But Veggie Patch and Morningstar Farms tops the list.
I like chicken salads, and meat balls, and meat in soups...no problem. Beans, lentils, vegetables, fruits, whole grains...have been a part of my diet for years. I'm thrilled to have made them the cornerstone of my diet now. I've even been more motivated to eradicating boxed rices in the many varieties, opting for whole grain (from scratch) replacements.
It's my goal to make sure now, that every single thing that I put into my mouth has a purpose behind it. I love some processed foods. Breakfast Bars and Oatmeal cookies, even Skittles! But if I truly only had nuts, raisins, and popcorn, I'd feel very blessed.
How's the budget? For the most part, eating at home has initially been explosive to the budget. And that's mainly because I've been in a 'try and buy' phase of gathering as much 'on sale-coupon' products I can find so that I'm presented with a plethora of options. I've been lucky ( I guess ) and have loved everything that I've ran across. I've discovered new and became re-acquainted with some old. Brands I've run across: Gardein, Boca, Morningstar Farms, Tofurky, LightLife, and Yves. But the funny thing is that I've seen this stuff, and passed it by numerous times, not realizing how tasty some of this stuff is.
I'm a cook. So I'm engaging in a lot of new soups, tofu recipes, even sorbets to replace ice cream.
How's my energy level? off the charts! My speed and endurance is way up! I'm running longer and at faster speeds. So I'm naturally taking advantage of it. My goal is to run a 10 minute mile over a 5K distance. If I can do that in October, I would have exceeded my projected target one year ago, which was to run 15 minute miles. I think I'll definitely be under 45 minutes total. But God's Blessings! I'm feel fantastic.
I don't expect people to fall in love with the idea of not eating meat. But if you have digestive problems, a diet rich in plant based foods is your answer. I love it. I challenge you to try it.
I've read about overweight, non meat eaters. And I'm no longer baffled at how they pack on pounds and threaten to lose weight but never do. It's their diet. It's in the SHITTER! They consume mountains of junk food, processed, high fat junk! They're better off eating meat.
So why did I do this? For years people I have struggled with Colitis. Food needs to digest as fast as possible and leave my body. I first discovered that I had an issue with a lot of foods back in 2000 when I first was diagnosed. Then I recalled a time when I didn't consume meat at all. I was doing a trial on Vegetarianism and I remember that I was fit, albeit with very little exercise. I decided that milk was going to leave and do so forever. Although over the years, I've tried to introduce it, to failure. I've found a substitute for that. Almond Milk!
I have to yogurt in my smoothies, no problem. A 1/2 to 1 cup of Almond Milk makes a delicious, nutritious substitute.
I love sausage or bacon with my breakfast occasionally. No problem. Boca makes a delicious variety and links is not spared at all. They taste great. But Veggie Patch and Morningstar Farms tops the list.
I like chicken salads, and meat balls, and meat in soups...no problem. Beans, lentils, vegetables, fruits, whole grains...have been a part of my diet for years. I'm thrilled to have made them the cornerstone of my diet now. I've even been more motivated to eradicating boxed rices in the many varieties, opting for whole grain (from scratch) replacements.
It's my goal to make sure now, that every single thing that I put into my mouth has a purpose behind it. I love some processed foods. Breakfast Bars and Oatmeal cookies, even Skittles! But if I truly only had nuts, raisins, and popcorn, I'd feel very blessed.
How's the budget? For the most part, eating at home has initially been explosive to the budget. And that's mainly because I've been in a 'try and buy' phase of gathering as much 'on sale-coupon' products I can find so that I'm presented with a plethora of options. I've been lucky ( I guess ) and have loved everything that I've ran across. I've discovered new and became re-acquainted with some old. Brands I've run across: Gardein, Boca, Morningstar Farms, Tofurky, LightLife, and Yves. But the funny thing is that I've seen this stuff, and passed it by numerous times, not realizing how tasty some of this stuff is.
I'm a cook. So I'm engaging in a lot of new soups, tofu recipes, even sorbets to replace ice cream.
How's my energy level? off the charts! My speed and endurance is way up! I'm running longer and at faster speeds. So I'm naturally taking advantage of it. My goal is to run a 10 minute mile over a 5K distance. If I can do that in October, I would have exceeded my projected target one year ago, which was to run 15 minute miles. I think I'll definitely be under 45 minutes total. But God's Blessings! I'm feel fantastic.
I don't expect people to fall in love with the idea of not eating meat. But if you have digestive problems, a diet rich in plant based foods is your answer. I love it. I challenge you to try it.
Thursday, July 14, 2011
sorry...but, the girl has been busy
I know it's been over a month to my one year anniversary, commencing my return to fitness. I'm not where I need to be, but I'd say I'm where I should be linearly. Actually, I think I may be ahead of the game since I've become a vegetarian/pescatarian. Remember before:
Yeah. I was so swollen I intentionally cut off some of the arm. Look at my forearms and hand. Puffy? Who is that woman. Cute dress. So here I am some time into the program:
Yeah. I was so swollen I intentionally cut off some of the arm. Look at my forearms and hand. Puffy? Who is that woman. Cute dress. So here I am some time into the program:
Ok, something was happening. Change was definitely taking place. Still a little puffy around the edges. Work in progress, right? Now I wouldn't call this next shot a score...but after a year, yes a whole year, I actually feel like I've accomplished the half way mark at least. A couple of months ago, I still felt out of control. But now, I'm getting to a place where I can actually see it, love it, all day!
Yes, the boobies are still large, by comparison. I hope you see at least what I see. This wasn't intentionally cut off. I was actually grasping the camera with the right hand and trying to snap. It took a year and I need another year to actually feel as if I've lost what I've put on in 2 years.
Saturday, July 2, 2011
juicing, no drugs~
So I've been thinking about it for months now to go vegetarian, for a month maybe and see how I like it. I'm aware that it's very expensive. But I'm going to do my home work. I don't want to get tired of eating beans. I have a thing for bacon. And every once and in awhile I want a greasy cheeseburger. So to think of this in the long term...not likely. But hey, I thought I'd give it a try to see what the benefits are and test my wills.
I began on June 29 in the evening with my last 'junk' processed food item. It was some caramel brittle from Mackinac Island. Buttery goodness! On the morning of June 30, it was officially kick started with a laxative herbal tea. I just was too sleepy to lax out the night before. LOL. Too relaxed to lax? LMAO. I'm commencing the ease in method for the Master Cleanse. But I just may stay on the shake, juice, lemonade for the duration of the 30. This is a trial. One week at a time. I intend to journal because the last time I did this it was well before Blogging was invented.
Here we go:
6/30 Day 1 Raw/Smooth
Well, it's been over 3 years since I've done a juice fast. I admit, I was a little apprehensive about it. But I bought the essentials to get me started and brought my juicer along on my 4 day stay with Mom.
I should have taken the herbal dieters tea on the eve, but I didn't so...it doesn't matter to me, but I'm aware that this is going to delay my elimination for another day.
I experienced some rumblings, but no headaches. I'm remaining hopeful. I haven't used the salt water bath yet, but I'm intending on doing it once I'm fully engaging in the Master Cleanse. If that happens. LOL.
I've been drinking a lot of water, which isn't unusual. I've been drinking every two hours a 'meal' of either lemonade tea with herbal lax., fruit and yogurt protein smoothie with just 1/2 powder to rec. dose, with yogurt, or a fresh juice.
I didn't get the urge to chew, and nothing really fancies me. I definitely believe that it was the right choice to go Raw now. I can't say that this is the way of life, but I'm definitely enjoying it for now. I will always make sure that the last drink is the lemonade~
The devil was busy of course. I was asleep and didn't have to have the 12 midnight portion, and I was certain that being awakened at 12:30 to prepare a snack for Mom would throw me off balance. It didn't. I was fast asleep!
So far I've come up with a tentative nutrition schedule of three lemonades, three shakes, and three fresh juices, overlapping. I hope to conclude with lemonade or do some shifting around that it happens that way. I like the hot lemonade in the morning so that is almost non-negotiable for flexibility.
So far so good.
7/1 Day 2 Raw/Smooth
Up at 5:40, lemonade tea to start 6. Interesting elimination. I felt like golf balls were trying to come out. This must be the seedy plaque, I forgot about that. I can only imagine the elimination when I do 100 % M.C.
One day at a time. But I'm aiming for 15 days with the last three as an ease out.
Conclusion. Superb. The is the best ease in ever!
7/2 Day 3 Raw/Smooth
So it's day three. I can't say there has been anything eventful. I nap out boredom. LOL. I'm getting plenty of sleep.
Today I workout at Bally's which is the start of my workout schedule. I'm going to play it by ear. I'm aiming for an hour, but we'll see how it goes.
I busted my Mom's blender, which was old. I'm sure this is the most work it has ever endured in the years it's been shelved. I substituted with her mini chopper. It worked like a charm. And I didn't have to break my schedule.
Increase water today. I think I fell off because I ran low on bottles and tried to stretch it. Yes it's time to really take the next step.
So the workout fell short. And that's no surprise. My body is using up it's energy to cleanse me. It wasn't bad, but I could tell the gas was in short supply. My heart rate was likely through the roof and it didn't help that Bally's Fairlane doesn't understand the concept of CA in the cardio section. I'm sure it's because the ladies up front are freezing. The studio was like a freezer. OOPS!
I decided to ease in whole vegetables and perhaps it will be a salad. I'll play it by ear. My goal is not to lose muscle mass. So I have to consume more proteins in the form of shake/smoothies, sunflower seeds, etc.
7/3 Day 4 Raw/Smooth
Rolled over at 6:44 a.m. and drank water before concluding my lemonade/dieters tea. I didn't have the urge to go despite it. But I plan to take two tea bags in tea tonight. We'll see.
Workout was fabulous. Planet Fitness likes air! Yay! It was an upper body day. I have to admit that I have an adrenaline rush that fades. So I'm finding that HIIT is working it's magic. I did have an epiphany regarding my protein consumption and decided to eat a few nuts following workout. My body is craving protein. So I have to give it what it needs.
I had a half grilled corn on the cob. Yummy. The juices were fabu, especially the spinach/pineapple/orange. I had two smoothies, subbing one for the corn on the cob and nuts today. I had three drinks of the MC lemonade: breakfast, workout, and in the evening.
Vegetarian/Vegan is in the works. I think I'm ready to make the movement. Tomorrow I'm picking up some Almond Milk from the market and use that to make my potato soup, add to smoothies etc. I'm just not going to do dairy from the animals anymore. I guess Soy could work too. I only had one juice. It's getting tough to get the same number of drinks in on workout days. I had homemade raspberry tea (iced) at the park with my corn. So yes, it's time for vegan. I need to poop naturally. I'm not feeling laxatives. Although I personally suggest them during cleansing, I don't suggest you become dependent on them. And right now, I have no desire to do Sea Salt. I will use it for cooking. LOL.
Tomorrow is the 4th of July. My plate will have: greens, baked beans, corn, salad. About two tablespoons of each. No meat. I haven't forgot it's veggie for the month. I can do it. Liquid alone was a beautiful transition. Now I can get some bulk to my stools. Here I go! Meat smells yummy, but I'm on a mission. Watch me do it!
P.S. Sorry for cutting off the journal. I was supposed to be doing this challenge for 30 days, and revert back to eating meat. I saw immediate results which were too fabulous to even consider going back to eating meat. So, it didn't take the 21 days I thought would form the habit. I'm enjoying being a pescatarian.
I will share some recipes! Hope you'll join me!
I began on June 29 in the evening with my last 'junk' processed food item. It was some caramel brittle from Mackinac Island. Buttery goodness! On the morning of June 30, it was officially kick started with a laxative herbal tea. I just was too sleepy to lax out the night before. LOL. Too relaxed to lax? LMAO. I'm commencing the ease in method for the Master Cleanse. But I just may stay on the shake, juice, lemonade for the duration of the 30. This is a trial. One week at a time. I intend to journal because the last time I did this it was well before Blogging was invented.
Here we go:
6/30 Day 1 Raw/Smooth
Well, it's been over 3 years since I've done a juice fast. I admit, I was a little apprehensive about it. But I bought the essentials to get me started and brought my juicer along on my 4 day stay with Mom.
I should have taken the herbal dieters tea on the eve, but I didn't so...it doesn't matter to me, but I'm aware that this is going to delay my elimination for another day.
I experienced some rumblings, but no headaches. I'm remaining hopeful. I haven't used the salt water bath yet, but I'm intending on doing it once I'm fully engaging in the Master Cleanse. If that happens. LOL.
I've been drinking a lot of water, which isn't unusual. I've been drinking every two hours a 'meal' of either lemonade tea with herbal lax., fruit and yogurt protein smoothie with just 1/2 powder to rec. dose, with yogurt, or a fresh juice.
I didn't get the urge to chew, and nothing really fancies me. I definitely believe that it was the right choice to go Raw now. I can't say that this is the way of life, but I'm definitely enjoying it for now. I will always make sure that the last drink is the lemonade~
The devil was busy of course. I was asleep and didn't have to have the 12 midnight portion, and I was certain that being awakened at 12:30 to prepare a snack for Mom would throw me off balance. It didn't. I was fast asleep!
So far I've come up with a tentative nutrition schedule of three lemonades, three shakes, and three fresh juices, overlapping. I hope to conclude with lemonade or do some shifting around that it happens that way. I like the hot lemonade in the morning so that is almost non-negotiable for flexibility.
So far so good.
7/1 Day 2 Raw/Smooth
Up at 5:40, lemonade tea to start 6. Interesting elimination. I felt like golf balls were trying to come out. This must be the seedy plaque, I forgot about that. I can only imagine the elimination when I do 100 % M.C.
One day at a time. But I'm aiming for 15 days with the last three as an ease out.
Conclusion. Superb. The is the best ease in ever!
7/2 Day 3 Raw/Smooth
So it's day three. I can't say there has been anything eventful. I nap out boredom. LOL. I'm getting plenty of sleep.
Today I workout at Bally's which is the start of my workout schedule. I'm going to play it by ear. I'm aiming for an hour, but we'll see how it goes.
I busted my Mom's blender, which was old. I'm sure this is the most work it has ever endured in the years it's been shelved. I substituted with her mini chopper. It worked like a charm. And I didn't have to break my schedule.
Increase water today. I think I fell off because I ran low on bottles and tried to stretch it. Yes it's time to really take the next step.
So the workout fell short. And that's no surprise. My body is using up it's energy to cleanse me. It wasn't bad, but I could tell the gas was in short supply. My heart rate was likely through the roof and it didn't help that Bally's Fairlane doesn't understand the concept of CA in the cardio section. I'm sure it's because the ladies up front are freezing. The studio was like a freezer. OOPS!
I decided to ease in whole vegetables and perhaps it will be a salad. I'll play it by ear. My goal is not to lose muscle mass. So I have to consume more proteins in the form of shake/smoothies, sunflower seeds, etc.
7/3 Day 4 Raw/Smooth
Rolled over at 6:44 a.m. and drank water before concluding my lemonade/dieters tea. I didn't have the urge to go despite it. But I plan to take two tea bags in tea tonight. We'll see.
Workout was fabulous. Planet Fitness likes air! Yay! It was an upper body day. I have to admit that I have an adrenaline rush that fades. So I'm finding that HIIT is working it's magic. I did have an epiphany regarding my protein consumption and decided to eat a few nuts following workout. My body is craving protein. So I have to give it what it needs.
I had a half grilled corn on the cob. Yummy. The juices were fabu, especially the spinach/pineapple/orange. I had two smoothies, subbing one for the corn on the cob and nuts today. I had three drinks of the MC lemonade: breakfast, workout, and in the evening.
Vegetarian/Vegan is in the works. I think I'm ready to make the movement. Tomorrow I'm picking up some Almond Milk from the market and use that to make my potato soup, add to smoothies etc. I'm just not going to do dairy from the animals anymore. I guess Soy could work too. I only had one juice. It's getting tough to get the same number of drinks in on workout days. I had homemade raspberry tea (iced) at the park with my corn. So yes, it's time for vegan. I need to poop naturally. I'm not feeling laxatives. Although I personally suggest them during cleansing, I don't suggest you become dependent on them. And right now, I have no desire to do Sea Salt. I will use it for cooking. LOL.
Tomorrow is the 4th of July. My plate will have: greens, baked beans, corn, salad. About two tablespoons of each. No meat. I haven't forgot it's veggie for the month. I can do it. Liquid alone was a beautiful transition. Now I can get some bulk to my stools. Here I go! Meat smells yummy, but I'm on a mission. Watch me do it!
P.S. Sorry for cutting off the journal. I was supposed to be doing this challenge for 30 days, and revert back to eating meat. I saw immediate results which were too fabulous to even consider going back to eating meat. So, it didn't take the 21 days I thought would form the habit. I'm enjoying being a pescatarian.
I will share some recipes! Hope you'll join me!
Thursday, June 23, 2011
5k's? no problem...
For the past three weeks guys, I've been running 5K's for my weekly timed/distance run. Now when I began running the long run it was roughly about 20 minutes since I hadn't really run for a long distance since my 5K back in October '10. That was followed up with an injury which sidelined me for a few months. I built my muscles and tendons strength up slowly and got back upon the proverbial horse. Since I strive to push myself to run a little faster, farther, lift more weight, etc...I would inch this 20 minutes up little by little. Soon I was running 2 miles in 30. Well now I'm running 45 minutes - 50 minutes and my 5K best time was 42:32 minutes. Hows that for starters?
You have to keep in mind that I'm not a runner, at least I wasn't before last year. I'd jog a few, but never really focused on the mechanics and economics of running. Now that I have, I'm proud to say that out of my four day a week string for exercising, I can claim three consecutive 45 minute average 5K runs. YAY! And of course on the other three days, I usually do speed drills using HIIT speed/recovery. I've even claimed 6.0 once or twice on the last three weeks worth of training. YAY! And last but not least, I can actually run at 5.5 for 5 minutes! See, that is my biggest accomplishment I think in static speed. I'm well on the way to running an injury-free 6.0 minute mile.
I'm in no rush, but I definitely want to get there solid by Oct '11 Brooksie Way.
The cardio kicked up a notch has shown to be invaluable. I still have a long way to go to achieving my goal weight, but I can tell that I'm more confident in wearing garments that fit a little closer to the skin. I do alternate, because in the gym, there are simply times when I feel more inspired when less of my curves are showing. The men are definitely noticing. They stare like for long periods. I see a few things that strike me as interesting, but I'm an old-fashioned girl who wants to be wowed and courted.
I also wanted to mention that my Bally's Membership is still active. I was able to get the Customer Service Rep to lower the payment to $14.99, else I'd have to cancel it. I'm glad to have both Bally's and Planet Fitness because of travel. If one isn't close, then the other is. And if ever I'm in the neighborhood of one of the sister facilities, I'm in. I like to see what the other clubs are doing. And after touring the online info for Planet Fitness Sites, I'm inspired to walk in.
Because I only work out 4 days a week, I try to kill it in the gym. My workouts generally go from between 90-180 minutes. This depends on what day and which theme I'm working on. Usually my lower body day is the longest because there are more machines and I do 4 sets on each apparatus. However, now that I'm running for almost an hour, on my LR (long run) day, I have gone from 60 minutes to up two hours.
I'm having a blast, and hopefully inspiring those around me and where I blog. I know I can be a little 'back seat' and I don't mind. It's just that I can't stand to watch someone go down a long path that leads them back to start, again and again. You truly have to do your research when it comes to fitness because there is so much bullshit out there that can break your bank, leave you depressed, undernourished, etc. So if I can't say anything, I simply try to inspire people who take the time to watch me.
Peace.
You have to keep in mind that I'm not a runner, at least I wasn't before last year. I'd jog a few, but never really focused on the mechanics and economics of running. Now that I have, I'm proud to say that out of my four day a week string for exercising, I can claim three consecutive 45 minute average 5K runs. YAY! And of course on the other three days, I usually do speed drills using HIIT speed/recovery. I've even claimed 6.0 once or twice on the last three weeks worth of training. YAY! And last but not least, I can actually run at 5.5 for 5 minutes! See, that is my biggest accomplishment I think in static speed. I'm well on the way to running an injury-free 6.0 minute mile.
I'm in no rush, but I definitely want to get there solid by Oct '11 Brooksie Way.
The cardio kicked up a notch has shown to be invaluable. I still have a long way to go to achieving my goal weight, but I can tell that I'm more confident in wearing garments that fit a little closer to the skin. I do alternate, because in the gym, there are simply times when I feel more inspired when less of my curves are showing. The men are definitely noticing. They stare like for long periods. I see a few things that strike me as interesting, but I'm an old-fashioned girl who wants to be wowed and courted.
I also wanted to mention that my Bally's Membership is still active. I was able to get the Customer Service Rep to lower the payment to $14.99, else I'd have to cancel it. I'm glad to have both Bally's and Planet Fitness because of travel. If one isn't close, then the other is. And if ever I'm in the neighborhood of one of the sister facilities, I'm in. I like to see what the other clubs are doing. And after touring the online info for Planet Fitness Sites, I'm inspired to walk in.
Because I only work out 4 days a week, I try to kill it in the gym. My workouts generally go from between 90-180 minutes. This depends on what day and which theme I'm working on. Usually my lower body day is the longest because there are more machines and I do 4 sets on each apparatus. However, now that I'm running for almost an hour, on my LR (long run) day, I have gone from 60 minutes to up two hours.
I'm having a blast, and hopefully inspiring those around me and where I blog. I know I can be a little 'back seat' and I don't mind. It's just that I can't stand to watch someone go down a long path that leads them back to start, again and again. You truly have to do your research when it comes to fitness because there is so much bullshit out there that can break your bank, leave you depressed, undernourished, etc. So if I can't say anything, I simply try to inspire people who take the time to watch me.
Peace.
Thursday, June 9, 2011
get moving: set goal, make it happen
It's here and it's official. The calendar doesn't say summer yet, but let's get real. Memorial day made it official. And like the moon, diets swearing to drop 100 pounds in a week are in full salute. And people wonder why I don't have patience to train clients anymore. Everyone wants the magic pill. People: there isn't one. Anything you do to take the weight off ceases the moment your body adapts. And the weight comes back. I'm just not getting the need to wait until bikini season to get it together in a week. If you're going to start something, make the commitment to change your life. Now it'll be a struggle all the way through, with some days worse than others. But the reality is like committing to go to school, or learning how to drive, or loving someone past their faults...you have to set yourself up to succeed and then get in, buckle up, and set it on cruise. Yes. It's hard work. And more times you fall off, the easier it becomes to stay off. Why am I saying this?
I've battled weight just like everyone else in the diet community. My victories came from the hard work. But the biggest sabotages are the people around you. We all know that. So find a support group even if it's a diet community on FACEBOOK or YOUTUBE, or go at it alone. And make it happen.
It's a year now since I've been on the road to recovery. Food is my comfort. I love to eat. But I also love being healthy, feeling my body do amazing things, watching it transform before my eyes, and realizing gravity is trying to take me down...literally. Look good feel great, do it for life.
I've battled weight just like everyone else in the diet community. My victories came from the hard work. But the biggest sabotages are the people around you. We all know that. So find a support group even if it's a diet community on FACEBOOK or YOUTUBE, or go at it alone. And make it happen.
It's a year now since I've been on the road to recovery. Food is my comfort. I love to eat. But I also love being healthy, feeling my body do amazing things, watching it transform before my eyes, and realizing gravity is trying to take me down...literally. Look good feel great, do it for life.
Saturday, May 28, 2011
summer holiday eating
Memorial Day is approaching. Although it's not officially summer as yet, it traditionally is the first picnic barbecue of the 'cuing' season. And if you want to stay on track, you better be prepared. You know there is going to be a lot of healthy cooking. You just can't go wrong with grilled food. But the sauces, the creams, and the sodas...BEWARE!
They are out there and you know you can't resist them. So don't punish yourself trying. Just be smart, remember portions. Measurement is the key. If you don't want to whip out your food scale, measuring spoons and cups, or your portion plate, then get to know the visual equivalents that you can compare to your hand. Ribs will be tricky. I can't tell you what to eat. But I will suggest that you spread out the fixings over the course of the day. If you're allowed to box and bag, then eat from small cocktail plate and take the rest home. You want to sample the sweets. Three teaspoons...that's enough. Same goes for potato salads and slaws. Macaroni and Cheese is uber-dangerous. Same thing, 1, 2, 3. No more. You don't have to eat until you pass out. If you're an every three hour eater, and the even will last over 3 hours. Start with your fruit and veggies, and then make your rounds to the 'meat center' aka beans, franks, ribs, and chicken.
Soda. Why even bother. The weather is hot, it only makes you more thirsty. How about sparkling green tea? You can make your own if you own one of those fancy-shmancy Soda Streams. They're expensive. So just opt for iced green or any one of your favorite teas. Make it ahead of time, and keep it cool, and be on your way.
Don't forget the hat, the bugs spray, and the sunblock. But above all, don't forget you have a goal to keep up with. So don't completely shatter your progress by overindulging. Have a safe...
They are out there and you know you can't resist them. So don't punish yourself trying. Just be smart, remember portions. Measurement is the key. If you don't want to whip out your food scale, measuring spoons and cups, or your portion plate, then get to know the visual equivalents that you can compare to your hand. Ribs will be tricky. I can't tell you what to eat. But I will suggest that you spread out the fixings over the course of the day. If you're allowed to box and bag, then eat from small cocktail plate and take the rest home. You want to sample the sweets. Three teaspoons...that's enough. Same goes for potato salads and slaws. Macaroni and Cheese is uber-dangerous. Same thing, 1, 2, 3. No more. You don't have to eat until you pass out. If you're an every three hour eater, and the even will last over 3 hours. Start with your fruit and veggies, and then make your rounds to the 'meat center' aka beans, franks, ribs, and chicken.
Soda. Why even bother. The weather is hot, it only makes you more thirsty. How about sparkling green tea? You can make your own if you own one of those fancy-shmancy Soda Streams. They're expensive. So just opt for iced green or any one of your favorite teas. Make it ahead of time, and keep it cool, and be on your way.
Don't forget the hat, the bugs spray, and the sunblock. But above all, don't forget you have a goal to keep up with. So don't completely shatter your progress by overindulging. Have a safe...
Monday, May 2, 2011
do black women hate to exercise? or just hate to sweat?
The first time I saw a youtube video featuring this, I was immediately taken aback. I defended it to no end, because all of the black women I know do some form of exercise and try to make conscious decisions about their eating. The men are in serious trouble, but that's another story.
In the last 10 months since I re committed to exercising with a 40 year old's vengeance, I've noticed that the black population at Planet Fitness is made up primarily of black men, and very few black women. Shocking!
And what I've found is that black women (some white) are abhorred to sweat. It may be for different reasons.
Black women fear ruining their hair styles. I know this to be one of the prevailing issues, because it was once an issue for me. Back when I was on the creamy crack, I'd spend hours doing my hair and I didn't want to sweat it out. So I'd creatively schedule my hair appointments on the days I didn't exercise. It was doable to some degree. But still I had to maintain my hair over the duration of those 'relief' days.
I'm a natural now, so that isn't an issue. I just go! Now a few years ago in 2008 I was on point physically. But a series of stressful events (decisions I made that went against God's plan) sent me into a tailspin free fall. I wound up living in a very stressful situation, financially was taken full advantage of, never knowing if I would be homeless one week to the next. It was as if the world hated the freedom I had and envied my vitality. The devil wanted to break me and he put up one hell of a fight. People in the business of making money often get distracted by their own envy and greed, and forget that the goal is profit. You have profited nothing if you've gained the world and lost your soul. In the end, the devil lost.
You'd be surprised how many disciples of the devil seek to destroy strength and positive energy. People simply envy those whose lives they want, never knowing or fully understanding the sacrifice and trials it took to be in that condition.
My life hasn't been perfect, but I have co-authored it. I have never been one to simply let life happen. I want to be in control, on top of things, and behind the wheel, steering my own vessel, God as the co-pilot.
On your victorious way, devil will dispatch his disciples to undertake and overthrow your campaign. Don't let him! Gird your loins! In the simplest way imaginable, rid yourself of forces, people, or conditions that will destroy you.
I have had so many destructive people come my way. People will literally curse themselves trying to destroy you and they never realize how they've done it. But you will find them, recognize them, and employ the words that we are responsible for our own self-destruction. Remember, it's really not them...it's the devil. He's filthy, and he uses those around you to do his bidding.
People wonder why I live alone. Why? Keeps the devil out. Do you know that your greatest source of weakness lays within the people who are closest to you? I mean, I literally had to use the Trojan Horse method to usurp the devils power. I'm pretty good at it now. Being alone helps to teach you how to war in the face in the enemy. You basically have to show him defeat on the surface, so that he backs off and leaves you alone. See as long as he thinks you're a failure he keeps it moving. He's too busy working on defeating the overtly strong that he has no time to keep kicking you whom he declares the defeated.
And then just when he thinks you are down, you rebound! You rise like a phoenix, you kiss bullshit goodbye, and you let him know by your rise that he's been snared by his own trap.
Now he won't like your battle maneuver so he'll keep showing up and pretend he's your friend, or even harass you to throw you off your game...don't worry, distance is the greatest navigation tool to victory! He can't touch you, if he can't reach you!
Often, you will find familiars pouting, blaming you, even trying to be glib about your distance and lack of access to them. Don't worry, keep it moving. Sociopaths always blame people who fail to be their victim just as they blame those for who fall for their their schemes. It's their mantra.
In your effort to be victorious, don't associate with negative people or people who you know are mistreating others and boasting about it. Hey, you can't change people, but you change who you spend time with. I'm a Maverick in that regard. I don't need a lot of company to be happy. I'm good on my own. Some people require the energy of others, but not me. I have a unique ability to stir up my own energy and motivate myself to do what I need to do.
Self-motivation doesn't require you to send out invites or sell tickets. Just build it and they will come, or not. The point is, do it!
Talking is so cheap, and I hear it's a bargain thrift price in some cities. So don't waste your time telling people what you are going to do, how you are going to do it, and then placing very little to no action behind the words. The more we speak and then follow it up with no action, the less people become motivated to listen or act upon what we say.
Hence, Pavlov and cry wolf theories.
Vision. Scope out what you want to do, then devise a plan to do. Seek info from those you know can help you. Don't waste time asking someone obese, who smokes, drinks excessively, and doesn't exercise about good health. Who are you kidding? Yourself?
In the last 10 months since I re committed to exercising with a 40 year old's vengeance, I've noticed that the black population at Planet Fitness is made up primarily of black men, and very few black women. Shocking!
And what I've found is that black women (some white) are abhorred to sweat. It may be for different reasons.
Black women fear ruining their hair styles. I know this to be one of the prevailing issues, because it was once an issue for me. Back when I was on the creamy crack, I'd spend hours doing my hair and I didn't want to sweat it out. So I'd creatively schedule my hair appointments on the days I didn't exercise. It was doable to some degree. But still I had to maintain my hair over the duration of those 'relief' days.
I'm a natural now, so that isn't an issue. I just go! Now a few years ago in 2008 I was on point physically. But a series of stressful events (decisions I made that went against God's plan) sent me into a tailspin free fall. I wound up living in a very stressful situation, financially was taken full advantage of, never knowing if I would be homeless one week to the next. It was as if the world hated the freedom I had and envied my vitality. The devil wanted to break me and he put up one hell of a fight. People in the business of making money often get distracted by their own envy and greed, and forget that the goal is profit. You have profited nothing if you've gained the world and lost your soul. In the end, the devil lost.
You'd be surprised how many disciples of the devil seek to destroy strength and positive energy. People simply envy those whose lives they want, never knowing or fully understanding the sacrifice and trials it took to be in that condition.
My life hasn't been perfect, but I have co-authored it. I have never been one to simply let life happen. I want to be in control, on top of things, and behind the wheel, steering my own vessel, God as the co-pilot.
On your victorious way, devil will dispatch his disciples to undertake and overthrow your campaign. Don't let him! Gird your loins! In the simplest way imaginable, rid yourself of forces, people, or conditions that will destroy you.
I have had so many destructive people come my way. People will literally curse themselves trying to destroy you and they never realize how they've done it. But you will find them, recognize them, and employ the words that we are responsible for our own self-destruction. Remember, it's really not them...it's the devil. He's filthy, and he uses those around you to do his bidding.
People wonder why I live alone. Why? Keeps the devil out. Do you know that your greatest source of weakness lays within the people who are closest to you? I mean, I literally had to use the Trojan Horse method to usurp the devils power. I'm pretty good at it now. Being alone helps to teach you how to war in the face in the enemy. You basically have to show him defeat on the surface, so that he backs off and leaves you alone. See as long as he thinks you're a failure he keeps it moving. He's too busy working on defeating the overtly strong that he has no time to keep kicking you whom he declares the defeated.
And then just when he thinks you are down, you rebound! You rise like a phoenix, you kiss bullshit goodbye, and you let him know by your rise that he's been snared by his own trap.
Now he won't like your battle maneuver so he'll keep showing up and pretend he's your friend, or even harass you to throw you off your game...don't worry, distance is the greatest navigation tool to victory! He can't touch you, if he can't reach you!
Often, you will find familiars pouting, blaming you, even trying to be glib about your distance and lack of access to them. Don't worry, keep it moving. Sociopaths always blame people who fail to be their victim just as they blame those for who fall for their their schemes. It's their mantra.
In your effort to be victorious, don't associate with negative people or people who you know are mistreating others and boasting about it. Hey, you can't change people, but you change who you spend time with. I'm a Maverick in that regard. I don't need a lot of company to be happy. I'm good on my own. Some people require the energy of others, but not me. I have a unique ability to stir up my own energy and motivate myself to do what I need to do.
Self-motivation doesn't require you to send out invites or sell tickets. Just build it and they will come, or not. The point is, do it!
Talking is so cheap, and I hear it's a bargain thrift price in some cities. So don't waste your time telling people what you are going to do, how you are going to do it, and then placing very little to no action behind the words. The more we speak and then follow it up with no action, the less people become motivated to listen or act upon what we say.
Hence, Pavlov and cry wolf theories.
Vision. Scope out what you want to do, then devise a plan to do. Seek info from those you know can help you. Don't waste time asking someone obese, who smokes, drinks excessively, and doesn't exercise about good health. Who are you kidding? Yourself?
Sunday, April 10, 2011
now eat this...diet!
There is nothing more indulgent than having someone else do the heavy lifting when it comes to preparing meals. I mean, really! Shopping for food, bringing it home, packaging and storing, then cooking...work? LOL. In the effort to trim unnecessary lard from your bodies, you have to start with the meals. Come on people...abs are formed in the kitchen. You can work your butt off in the gym, but you'll get no place fast if you don't modify your behavior and relationships with food.
I attribute a great amount of my success to: mental preparedness and self-awareness. I had to make a decision that it was way past time to get back into the fit club. I was always an active person and my sedentary retirement lifestyle inflated my body to unforgivable proportions. I had to design a plan. Nothing too detailed, but simply 'jump in'. Setting yourself up for success is part and parcel to how the ends will justify the means. You have to attack the weight with a sense of discipline, but you have to have realistic goals. Achievable ones.
Next is the diet. If the success pie is 5/5, then 4 out of 5 is your diet. A huge amount of how your body responds to exercise is by it's fuel (food). Listen to your body. See, this comes back to mental prep and self-awareness. Without discipline, you can't listen to your body when your stomach craves bad behavior. You can eat what you want, but eventually your gym performance will start to shape your mission in the kitchen. Balance and portion control is the key. Eat as often as you like, just stick to serving sizes. If you are eating 3 meals a day your protein ounces should be around 4. But if you're eating 4-6 meals a day, then you need to break it up and spread it across the meals, say 2-3 ounces. There will be plenty of opportunities to cheat. My motto is 'eat often, eat less, eat variety'. Since I love food, (self-awareness acknowledged) I attack my meal prep to 'taste' as much as I can in order to be satisfied...NOT FULL! Seasons help to achieve this. Move beyond traditional salt and pepper. Experiment with peppers, expound on the leafy herbals like Parsley, Basil, Thyme, and Rosemary. Food that has a lingering aromatic affect will satisfy you long before you eat it, and in turn you will not require a wheelbarrow and pitch fork to eat.
On the diet side, I have tried some interesting shake-ups when it comes to comfort eating. Olive Oil is my best buddy, even though coconut oil, and canola I still use on occasion, but in very small amounts. I even use animal fat that is left over from bacon. Yes. I do. I don't bath my food in fats, but if I want a seasoning that only bacon can bring, I do it. Rocco Dispirito, with the foreword by Mehmet Oz, has created a new cook book titled, Now Eat This! Diet which shows you how to have your food, prepared in a healthier way. Actually we could have collaborated on this since this was my mantra from the onset.
I'm not here to give a stump or plug in for Rocco. I am not getting a single cent for this mention. But I did it only to show you that it's not impossible to prepare great tasting food for a third of the weight in junk. You can actually get to eat more food in volume if you just weave in more healthier choices.
If you master the first two edicts, then the final part is going to be a piece of cake! It's exercise...YAY! I know you are excited now, so start out slow, but again do it often. Get your body prepared for the challenge. It's going to be hard. But once your body gets in condition to exercise it would widen it's ability to tolerate more intense training. Schedule, adapt, challenge. I work out on a schedule, but I'm making constant changes so that my body is always struggling a little to figure out how to get through the battle. My challenge 3 months in was a 5K finish. This spring, it's to run faster and finish with a better time. Since I can't exercise when I want, I do it when I can and I make it intense with the stretch at the end as my reward. I love stretching!
For restarts or beginners, aim for stress-freeing your joints. If you injure yourself, you'll be sidelined and you may throw it out altogether. So, no running yet, not until you drop some poundage first. Best options: elliptical, bike, arc trainer! I fell to injury for pushing to fast. Avoid this by making gradual changes. I run currently, two days a week with an alternate still on the bike. My runs aren't the same on both days. I usually make one of those days a distance run and the other HIIT (high intense interval training). The purpose here is to strengthen the parts to run without fatiguing. In other words, work faster and finish strong as the goal. So the first run essentially is for endurance (long winds) and the second is for stamina (speed). I have 41 year old joints that were never conditioned for running, so I have built in relief days, where I cross train with a boot camp or cycle. The cycle day is HIIT as well. I have the seat and the handles for support so I try to kill it and train my lungs to operate at maximum capacity plus one. I really push it!
There you have it! There's a Breast Cancer Walk/Run coming in May in downtown Detroit. The Susan G. Komen Breast Cancer Race for the Cure will be on May 21, 2011. Lace up, and get ready. I'll meet you there.
I attribute a great amount of my success to: mental preparedness and self-awareness. I had to make a decision that it was way past time to get back into the fit club. I was always an active person and my sedentary retirement lifestyle inflated my body to unforgivable proportions. I had to design a plan. Nothing too detailed, but simply 'jump in'. Setting yourself up for success is part and parcel to how the ends will justify the means. You have to attack the weight with a sense of discipline, but you have to have realistic goals. Achievable ones.
Next is the diet. If the success pie is 5/5, then 4 out of 5 is your diet. A huge amount of how your body responds to exercise is by it's fuel (food). Listen to your body. See, this comes back to mental prep and self-awareness. Without discipline, you can't listen to your body when your stomach craves bad behavior. You can eat what you want, but eventually your gym performance will start to shape your mission in the kitchen. Balance and portion control is the key. Eat as often as you like, just stick to serving sizes. If you are eating 3 meals a day your protein ounces should be around 4. But if you're eating 4-6 meals a day, then you need to break it up and spread it across the meals, say 2-3 ounces. There will be plenty of opportunities to cheat. My motto is 'eat often, eat less, eat variety'. Since I love food, (self-awareness acknowledged) I attack my meal prep to 'taste' as much as I can in order to be satisfied...NOT FULL! Seasons help to achieve this. Move beyond traditional salt and pepper. Experiment with peppers, expound on the leafy herbals like Parsley, Basil, Thyme, and Rosemary. Food that has a lingering aromatic affect will satisfy you long before you eat it, and in turn you will not require a wheelbarrow and pitch fork to eat.
On the diet side, I have tried some interesting shake-ups when it comes to comfort eating. Olive Oil is my best buddy, even though coconut oil, and canola I still use on occasion, but in very small amounts. I even use animal fat that is left over from bacon. Yes. I do. I don't bath my food in fats, but if I want a seasoning that only bacon can bring, I do it. Rocco Dispirito, with the foreword by Mehmet Oz, has created a new cook book titled, Now Eat This! Diet which shows you how to have your food, prepared in a healthier way. Actually we could have collaborated on this since this was my mantra from the onset.
I'm not here to give a stump or plug in for Rocco. I am not getting a single cent for this mention. But I did it only to show you that it's not impossible to prepare great tasting food for a third of the weight in junk. You can actually get to eat more food in volume if you just weave in more healthier choices.
If you master the first two edicts, then the final part is going to be a piece of cake! It's exercise...YAY! I know you are excited now, so start out slow, but again do it often. Get your body prepared for the challenge. It's going to be hard. But once your body gets in condition to exercise it would widen it's ability to tolerate more intense training. Schedule, adapt, challenge. I work out on a schedule, but I'm making constant changes so that my body is always struggling a little to figure out how to get through the battle. My challenge 3 months in was a 5K finish. This spring, it's to run faster and finish with a better time. Since I can't exercise when I want, I do it when I can and I make it intense with the stretch at the end as my reward. I love stretching!
For restarts or beginners, aim for stress-freeing your joints. If you injure yourself, you'll be sidelined and you may throw it out altogether. So, no running yet, not until you drop some poundage first. Best options: elliptical, bike, arc trainer! I fell to injury for pushing to fast. Avoid this by making gradual changes. I run currently, two days a week with an alternate still on the bike. My runs aren't the same on both days. I usually make one of those days a distance run and the other HIIT (high intense interval training). The purpose here is to strengthen the parts to run without fatiguing. In other words, work faster and finish strong as the goal. So the first run essentially is for endurance (long winds) and the second is for stamina (speed). I have 41 year old joints that were never conditioned for running, so I have built in relief days, where I cross train with a boot camp or cycle. The cycle day is HIIT as well. I have the seat and the handles for support so I try to kill it and train my lungs to operate at maximum capacity plus one. I really push it!
There you have it! There's a Breast Cancer Walk/Run coming in May in downtown Detroit. The Susan G. Komen Breast Cancer Race for the Cure will be on May 21, 2011. Lace up, and get ready. I'll meet you there.
Monday, March 21, 2011
quick and lean
I don't do microwaves if I can help it. Lean Cuisine Market Creations are recommended for the microwave. But I crank the oven on 300 degrees, pour a pouch of goodness into the non-stick skillet with a little olive oil for seasoning, cover it and let it do it's thing.
They turn out fabulous. So if you're opting for a change up from cooking and want something nutritious and tasty, try one. My favorites so far are: Chicken Alfredo, Sweet and Spicy Ginger Chicken, Mushroom Portobello Tortellini, and Garlic Chicken.
They turn out fabulous. So if you're opting for a change up from cooking and want something nutritious and tasty, try one. My favorites so far are: Chicken Alfredo, Sweet and Spicy Ginger Chicken, Mushroom Portobello Tortellini, and Garlic Chicken.
Sunday, March 20, 2011
great finds
Well, I was shopping at my favorite store which is Whole Foods and I was there to pick up a leave in conditioner spray which I ordered from the Jason Hair Care Line. And what did my wondering eyes see appear? Every day Shampoo at a great price. Now at first I was a bit sour to find out that Whole Foods couldn't order another Jason's product for me. I almost stumped out of the store I was so mad!!! But instead, I looked for the mint shampoo in another brand. I found it in the 365 branding, but it wasn't in a size that I felt safe trying. Now, before I say another word, I have to tell you that Whole Foods doesn't care if you return an opened item you didn't like. I don't like returning stuff if I don't have to, so instead of settling on the mint, I found a hydrating formula in Citrus Grapefruit. I was so excited by the $2.99 price that I picked up the conditioner as well. I LOVE IT!!!
- No Sulfates
- No Parabens
- No Artificial Fragrances
Thursday, February 10, 2011
back to the basics
If you're anything like me, which is a post twenty-something lady who still seems to struggle ever so often with break outs on ultra-sensitive skin then don't fret. I'm always challenged with my own, so I'm here to tell you that you are certainly not alone. As a teen, there was nothing that took care of my skin better than these three ingredients: ph balanced soap, low-grade alcohol (like 50-60% Isopropyl), and a light natural oil (back then it was vegetable oil).
So for 2011, it's back to basics. No exotic stuff, simply the regimen that worked when nothing else would. Back then it was Neutrogena products. Today it's Cetaphil for me. Then 50% alcohol from the Dollar Tree as my astringent. And a light thin layer of Bio Oil to moisturize and seal the cuticle. And treat myself to a facial!
So for 2011, it's back to basics. No exotic stuff, simply the regimen that worked when nothing else would. Back then it was Neutrogena products. Today it's Cetaphil for me. Then 50% alcohol from the Dollar Tree as my astringent. And a light thin layer of Bio Oil to moisturize and seal the cuticle. And treat myself to a facial!
Well, in the recent months I had been using MSM soap. And for a while it seemed to at least control the break outs and for the first time in a year I felt I was ahead of the eight ball. That lasted until winter. And winter in Michigan is always the tell-tale of how well I doing to manage the free-radicals that seem to destroy my very sensitive combo skin. Cleaning your skin is just one step in managing healthy skin. You also have to keep the skin balanced, which means control the oils without over-drying. If you have large pores, then you have to keep it from becoming too clogged. I refused to get frustrated, because I've looked over pictures from the archives and found that I've had some rather beautiful skin over the years. I definitely had moments of victories.
My sister who has the most beautiful skin, post decades of struggles had introduced me to Cetaphil as prescribed by her dermatologist. I rarely listen to anything those quacks have to say because I'd been there, tried that. I mean folks, I'm a girl who started going to see a skin doctor way back in 7th grade. Bless my Mother's heart. She was committed to helping me with my struggles. So I had been using all of these wonders that came from there and here. Then finally one day my sister and I were out shopping and she was buying her facial bar, so I bought one too. I didn't use it right away. I placed it on the linen closet shelf and continued using my 'swear by it' MSM bar.
A few weeks ago I pulled it out. And low and behold, I love it. I love how it feels on my skin. Now Cetaphil makes several bars. I believe the one I'm currently using at home and away is the Cetaphil Anti-Bacterial Gentle Cleansing Bar. It's recommended for dry-sensitive skin. As I've learned about my skin over the years, I've discovered that it's not as oily as I've been lead to believe. In fact it's actually dry. The oil that is produced excessively on the surface is a reaction to what's happening below it. So in actuality I've been doing my skin a disservice by overly drying it out in the effort to cleaning it. Same goes for hair, believe it or not.
Because my Cetaphil bar retails around $2.99 I'd prefer to keep that bar solely for my face and any problem areas instead of using the Gentle Cleansing bar which can be used all over.
Try it. You may like it!
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