On Track

I'm on track. But, worked way too much today. Going to bed now.

My Obsession

I just had a realization that if I am to be truly successful in my journey I must be obsessed. I know that sounds like a bad word, but I need to be completely focused all the time on my goal - on the prize - the prize of buying size 8, okay maybe size 10, clothes and looking good in them. I need to feel the feelings I will feel when I reach my goal - NOW. I need to feel now as though I am already there - feel my body easily running. My new motto is going to be obsession - obsession with reaching my goal.

My short term goal by May 31st is to loose 40 pounds. I am visualizing it now. I know I can do it!! The week before that family Biggest Looser weigh in, I will be at the Biggest Looser Resort. Some how I don't think it will be quite like the resorts I am used to though. LOL! I just looked up a typical day a the resort and here is the schedule:
6:00 am - Open Gym or Class
7:00 am - BreakfastStretch
8:00 am - Hike / Walk
11:30 am - Water Aerobics
12:45 pm - Lunch
1:15 pm - Education Series: Cooking Demo
2:30 pm - Kickboxing
3:30 pm - Circuit Training
4:30 pm - Stretch
5:30 pm - Dinner
6:15 pm - Education Series: Intuitive Eating

So, what do you think will happen there? Hmmmmm....my guess is that I will loose quite a few pounds that week. So, this is my short term obsessive goal. Some of you know where I got this thought pattern. I have been listening to some CD's about how to get what you want out of life. And, one of the keys, according the material, is focusing in on one goal - not trying to work on many things at once. That is the key - whether it be your business, your relationships, your school, your job, releasing weight, whatever your goal is. Focus and be obsessed until it becomes a habit - until you do it unconsciously - until you are unconsciously competent. Just like when you learned to tie your shoes. So, that is it I am going to be obsessed now with my goal - not just the journey. I know it is a journey - but for now - for these nine weeks - releasing 40 pounds will be my obsession!!! And, how will I do this:

1. I will eat 1400 calories per day and eat healthy nutritious food.
2. I will have healthy snacks available so I do not starve and then eat everything in sight!
3. I will exercise a minimum of 1 hour per day for 5 days each week.
4. I will use my journal to track all calories and all exercise.
5. I will be accountable to several friends- sharing my successes and issues.
6. I will post daily my progress in this Blog.

Lost one pound

Tonight was our first weigh in. I lost a pound, but Toni lost two. So, I am going to have to pick up my action in this contest. Tomorrow I am going to do the Euclid walk and dancing, then the next day run/walk at the gym. I have to get my game on to win this thing. One of the things that was said at my workshop on the weekend that really made an impact on me was "eat intuitively" - which makes sense because our bodies know what they need. I think mine is just so out of tune that it doesn't always recognize what it needs. I am getting better about this though. The more I eat healthy the more my body craves health food. I haven't had my Kale shake for a few days and my greens - my body is screaming give me my greens and Kale shake. Who would have thought I'd be saying that!!

Another day.....

The workshop was great again today and I got a lot of information. I will post more later on the it. Tomorrow we have our first Family Biggest Looser wiegh in, not for money yet, just for progress. We shall see.....Game on!!!

Atlantean Healing Workshop

The workshop was so cool. I learned a lot of great information about manifesting, healing, chakras, telepathy, clairvoyants. There is a whole other world out there that I am beginning to become attuned with - pretty awesome feeling. It seems as though every where I look, listen and learn the same things – the world is starting to make a lot of sense. And, I feel really amazing things coming into my life!!! I didn’t get to do any exercise today though, but plugging along and manifesting my thin self. More tomorrow on the workshop.

Healing Workshop Tomorrow

I am excited that I am going to an Atlantean Healing Workshop tomorrow with Birkan Tore. His website is in my links. I am hoping this will open me up to releasing more weight and learning about some other really cool things. I'll post tomorrow on what I learned. Today I ran on the treadmill and worked a lot. I'm going to get some rest now.

Running in parking lots

This morning was another great workout - running in the parking lot. Who would think that would be a great workout, but it was. I was proud of how well I did. I ran the whole thing even though I was huffing and puffing. And, I mean to the point of feeling like I was gonna pass out. I'm excited. I know I can do this - I will be ready for the Mud Run. Tomorrow I am on my own for exercise - the plan is to walk Euclid, which is a beautiful tree lined street near my house with a pretty steep grade. I think I will bring Cleo with me for her exercise routine too. I'm still visualizing myself in Provence in a size eight. I can hardly wait!!!

On Track

Pretty much all I can say is that I am on track to win the family Biggest Looser Contest. I am going to continue to know for sure in my mind that I can do this...I can do this...I will do this...I will do this. I am now visualizing my size 8 self in Provence, France in October of this year. Woo Hoo!!!

Motivated again by the Biggest Looser

Watching the Biggest Looser tonight motivated me. I realized that the contestants on the show have been at it for 10 weeks, which is the length of time in our family Biggest Looser contest. I know I can't expect the same results as the people on the show, but in this episode they were at home eating and exercising on their own, and they all still lost a ton of weight. So, I am thinking that our contest is just the motivation I need. I think I am going to step in up and get in more workout time from now on. I had a great workout this morning - it felt good to work hard - and boy did I work hard. I was a sweaty mess. LOL. I have more information on Super Foods that I will share soon. Now I am going to get some rest!!!1

More Super Foods

Tonight was the first weigh in for the family Biggest Looser Contest. Oh boy. I am extremely excited about this contest. I think it will give me the kick in the butt that I need because I am so competitive. I am going to WIN!! I really did a number on my self last week though. I gained four pounds during Stacy’s visit. Arghhh!!! But, I’ am back on track now. The Mud Run is in 11 weeks – no more time for excuses and fooling around. This is serious now. I have to do this, and NOW!

Here are five more Super Foods to consider in your diet. I know I am going to pay more attention to this now – I am especially excited that avocados, nuts, tomatoes and garlic are on the list. I love all of these foods. Mmmmmm…..
Superfood #6. Avocados - Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease, or stroke. One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. One study showed that individuals who consume folate-rich diets have a much lower risk of cardiovascular disease or stroke than those who do not consume as much of this vital nutrient. Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid lutein; it also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E). In a laboratory study published in the Journal of Nutritional Biochemistry, an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells. Enjoying a few slices of avocado in your tossed salad, or mixing some chopped avocado into your favorite salsa will not only add a rich, creamy flavor, but will greatly increase your body's ability to absorb the health-promoting carotenoids that vegetables provide. Since avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional-and taste-benefits. Oral cancer is even more likely to result in death than breast, skin, or cervical cancer, with a mortality rate of about 50% due to late detection. Avocados may offer a delicious dietary strategy for the prevention of oral cancer. Phytonutrients in Hass avocados, the most readily available variety, target multiple signaling pathways, increasing the amount of free radicals (reactive oxygen species) within pre-cancerous and cancerous human oral cell lines, that leads to their death, but cause no harm to normal cells. Hass avocados may inhibit the growth of prostate cancer as well. When analyzed, Hass avocados were found to contain the highest content of lutein among commonly eaten fruits, as well as measurable amounts of related carotenoids (zeaxanthin, alpha-carotene, and beta-carotene).
Superfood #7. Almonds, Walnuts, Pecans, and Other Nuts - A high-fat food that's good for your health? You betcha! Almonds and walnuts sit at the top of the heap for nutrition, but other nuts are healthy, too, including pistachios, pecans, and cashews. Nuts are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study, and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease.
Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks. In addition to their cholesterol-lowering effects, nuts' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found, as well as to the LDL-lowering effect of monounsaturated fats. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Nuts promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making them an especially good choice to in protecting against high blood pressure and atherosclerosis. Walnuts, pecans, and chestnuts have the highest antioxidant content of the tree nuts, with walnuts topping out the others in antioxidant content. And, peanuts (although technically, a legume) also contribute significantly to our dietary intake of antioxidants. Even more impressive were the results of a review study of the evidence linking nuts and lower risk of coronary heart disease. Subjects consuming nuts at least 4 times a week showed a 37% reduced risk of coronary heart disease compared to those who never or seldom ate nuts. Each additional serving of nuts per week was associated with an average 8.3% reduced risk of coronary heart disease.
Superfood #8. Sprouts -Sprouts are one of the most complete and nutritionally beneficial of all foods. Their nutritional value was discovered by the Chinese thousands of years ago. Recently, in the USA, numerous scientific studies suggest the importance of sprouts in a healthy diet. As an example, a sprouted Mung Bean has the carbohydrate content of a melon, vitamin A of a lemon, thiamin of an avocado, riboflavin of a dry apple, niacin of a banana, and ascorbic acid of a loganberry. Other studies have shown sprouts to be a powerful antioxidant and may assist in preventing some types of cancer. Sprouts are the most reliable year-round source of vitamin C, beta-carotene, and many B vitamins (such as folacin). Sprouting seeds, grains, and legumes greatly increases their content of those vitamins. For example, the vitamin A content (per calorie) of sprouted Mung beans is two-and-a-half times higher than the dry bean, and some beans have more than eight times more vitamin A after being sprouted. Sprouts preserve our body's enzymes, which is extremely important. How do they do this? Sprouted beans, grains, nuts, and seeds are extremely easy to digest. Sprouting essentially pre-digests the food for us by breaking down the concentrated starch into simpler carbohydrates and the protein into free amino acids, so our own enzymes don't have to work so hard. Sprouting also removes anti-nutrients such as enzyme inhibitors, and that makes sprouts even easier to digest, further sparing enzymes. Another anti-nutrient is phytates, which is what stops some people from enjoying grains such as wheat. Many people who can't eat unsprouted wheat find they can eat all the sprouted wheat they want with no problem. Almost any vegetable or grain can be consumed from sprouts. Broccoli, canola, cauliflower, and mustard greens sprouts are loaded with vitamins, minerals, protein, enzymes, and chlorophyll. In a recent study, 1 oz. of broccoli sprouts had the same cancer-fighting power as over 11⁄2 pounds of fully-grown broccoli.
Super-food #9. Tomatoes - Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, but also contain significant amount of vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous, and calcium. Tomatoes are also a good source of chromium, folate, and fiber. In recent years a particular nutrient found in abundance in tomatoes, lycopene, has made many headlines for its disease fighting abilities. Lycopene is well known as a preventer of prostate cancer, which makes tomatoes high on the healthy food list for men. Lycopene is not just important for men though. It is a powerful antioxidant and as such helps to protect the cells in our bodies from damage. Studies in humans have shown that lycopene is protective against a variety of cancers including prostate of course, but also colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers. Lycopene has also been shown to help prevent heart disease and may slow the development of cataracts and macular degeneration, an age related vision problem that can lead to blindness. The vitamin B6, niacin, potassium, and folate found in abundance in tomatoes are potent protectors against heart disease. Niacin can lower high cholesterol levels and potassium has been shown to lower high blood pressure and to reduce the risk of heart disease. Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.
The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer, and helps to keep blood sugars at a low level. Tomatoes are a source of riboflavin, which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.
A helpful note about tomato nutrition is that lycopene is actually more available to the body when tomatoes are cooked, so cooked or canned tomatoes are just as nutritious for you as raw. The facts about tomatoes definitely point to this fruit/vegetable as a nutrient powerhouse and a super food to be enjoyed as often as possible.
Superfood #10. Garlic, onion, leeks, and shallots - In a study of centenarians (people living over 100 years of age), it was found that high garlic and onion consumption was one of the factors that surveys revealed may have partial involvement in their longevity. Garlic and onions are a couple of the best sources of uniquely powerful antioxidants. Garlic health benefits and medicinal properties have long been known. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the plague! It has been used extensively in herbal medicine. Raw garlic is used by some to treat the symptoms of acne, and the common cold, and there is some evidence that it can assist in managing high cholesterol levels. It can even be effective as a natural mosquito repellent. A stronger tasting clove of garlic has more sulphur content and hence more medicinal value. Some people prefer to take garlic supplements. These pills and capsules have the advantage of avoiding garlic breath. Modern science has shown that garlic is a powerful antibiotic, albeit broad-spectrum rather than targeted. The body does not appear to build up resistance to the garlic, so its positive health benefits continue over time. Studies have shown that garlic - especially aged garlic - can have a powerful antioxidant effect. Raw garlic is very strong, so eating too much could produce problems, for example irritation of or even damage to the digestive tract. There are two main medical ingredients, which produce the garlic health benefits: allicin and diallyl sulphides. Allicin is the most powerful medicinal compound derived from garlic and provides the greatest reputed health benefits. It is produced when garlic is finely chopped or crushed. The finer the chopping and the more intensive the crushing, the more allicin is generated and the stronger the medicinal effect. As well as having antibiotic properties, allicin is an excellent anti-fungal and has been used to treat skin infections such as athlete's foot.

Gardening, Game On and Five Super Foods

I busted by back working in the garden today again. But, I love it!! I planted some corn, got rid of some nasty weeds and planted some flowers. I had a great time. There is something about digging in the dirt that feels so good – to me anyway.

Tomorrow is another weigh in. I am not expecting too much, since we had a food fest while Stacy was visiting. Tomorrow is now the first official weigh in of the mini family Biggest Looser Challenge. We decided to move it up a week and get this party started. LOL. I’m going to have to do some serious working out and eating right to win this challenge – some of the contestants include two guys who could kick my butt. I’m not too worried about the others though – but you never know. Chime in here contestants and let me know your thoughts! Toni? Steve? Renee? I know you are reading this. LOL! Game on guys!!

I’ll be back on track with my workout and eating routine tomorrow. I’m actually really glad about that. I felt out of control this week. I think I’m getting used to a healthier lifestyle.

Now a little lesson on Super Foods. Today I’m going to talk about five of them in quite a bit of detail. There are many, but we will start with these five and add to them in future Blogs. I hope this information is helpful and useful to you.
Superfood #1. Goji Berries - Goji or wolfberries have long played important roles in Chinese medicine where they are believed to enhance immune system function, improve eyesight, protect the liver, boost sperm production and improve circulation, among other things. They can be eaten raw, consumed as juice or wine, brewed into an herbal tea, or prepared as a tincture. Goji polysaccharides show antioxidant activity in vitro. As a source of dietary fiber, however, polysaccharides would yield products from bacterial fermentation in the colon, such as several short-chain fatty acids, e.g., butyric acid, which may provide health benefits. Goji berry fruits also contain zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering roles. Several published studies, mostly from China, have also reported possible medicinal benefits of Lycium barbarum, especially due to its antioxidant properties, including potential benefits against cardiovascular and inflammatory diseases, vision-related diseases (such as age-related macular degeneration and glaucoma, having neuroprotective properties, or as an anticancer and immunomodulatory agent. Without a doubt, goji berries are one of the best antioxidant rich foods you can eat. Super-food #2. Acai Berry - The fruit is a small, round, black-purple fruit about 1 inch in diameter, similar in appearance and size to a grape, and the newest wonder food. Acai is particularly rich in fatty acids, feeling oily to the touch. It contains high levels of the monounsaturated fatty acid oleic acid. It is also rich in palmitic acid, and the polyunsaturated omega-6 fatty acid linoleic acid. β-sitosterol (beta-sitosterol), a phytosterol that competes with dietary cholesterol for absorption and so may reduce blood cholesterol levels, is also unusually rich. A recent study found 19 amino acids, with especially high contents of aspartic acid and glutamic acid. The dense pigmentation of acai has led to several experimental studies of its anthocyanins, a group of polyphenols that give the deep color to berries and other fruits, and are high in antioxidant value. Twelve other flavonoid-like compounds were additionally found, including homoorientin, orientin, taxifolin deoxyhexose, isovitexin and scoparin, as well as several unknown flavonoids. Proanthocyanidins, another group of polyphenolic compounds high in antioxidant value are present, with a profile similar to that of blueberries. A number of studies have measured the antioxidant strength of acai. A recent report using a standardized oxygen radical absorbance capacity or ORAC analysis on a freeze-dried acai powder found that this powder showed a high antioxidant effect against peroxyl radical. This is approximately 10 times more than blueberries or cranberries. Only 10% of acai's high antioxidant effects could be explained by its anthocyanin content, indicating that other polyphenols contribute most of the antioxidant activity. Acai was found to have a higher amount of "slow-acting" antioxidant components, suggesting a more sustained antioxidant effect compared to "fast-acting" components. Acai containing polyphenolics could reduce proliferation of HL-60 leukemia cells in vitro. The acai berry contains similar properties as red wine in controlling fats in the blood and is a fair contributor to go up against the wine diets of the Mediterranean people. In addition, Acai contains anti-inflammatory agents that inhibit COX 1 and 2 enzymes, thereby making it effective against arthritis, allergies, and other inflammatory diseases.

Superfood #3. Fermented Foods - Lacto-fermented foods have been around for a very long time. Common in Korean, Chinese, Japanese, and North and Central European cuisine, fermentation has been used to enhance the flavor of food, create food, and help food having a longer shelf life. Fermented foods are delicious and nutritious. These traditional foods are key to our health. Fermentation allows the bacteria, yeasts and molds to "predigest" and therefore break down the carbohydrates, fats, and proteins to create probiotics which offer friendly bacteria into the digestive tract. This helps keep our immune system strong and supports overall digestive health. Keep your digestive flora healthy and strong by regularly eating fermented foods. Fermented foods are enzyme rich foods that are alive with micro-organisms. These foods allow beneficial microflora to "colonize" in the intestines (and for moms-to-be, also in the birth canal). This "inner ecosystem" helps support our health and fight infection. A healthy gastrointestinal tract is critical to a strong immune system. Diets rich in fermented foods, as well as fruits and vegetables, are best for us to in order to maintain a strong healthy body. Fermented foods aid in digestion, promote healthy flora in the digestive tract, produce beneficial enzymes, offer better nutrition and allow the body to absorb vitamins (in particular C, and B12), minerals, nutritional value and omega 3s more effectively from foods. They regulate the level of acidity in the digestive tract and act as anti-oxidants. Fermented foods contain the same isothiocyanates found in cruciferous vegetables and therefore fight and prevent cancer. Many fermented foods on the market today are not true fermented foods because they are created to maximize profits and shelf life instead of health. They are not as beneficial. It's important that we eat foods that are fermented with "Active" or "Live" Cultures. Pasteurization kills off the living bacteria so look for unpasteurized and fresh fermented foods (in the grocery refrigerator section). Since fermentation is a way to keep the living enzymes alive, it goes against the theory to use pasteurized (or dead) milk, for example, but you can make yogurt and kefir with pasteurized milk, it just won't be as robust and beneficial. Fermented Foods include: Acidophilus milk, amasake, beer, bleu cheese, chocolate, cider, coffee, cultured vegetables, kefir, kimchi, kombucha, marinated artichokes, miso, olives, pickles, saurkraut, soy sauce, tea, tempeh, umeboshi plums, vinegar, yogurt.
Super-food #4. Grass Fed Meats and Wild Caught Salmon - Grass-fed beef and wild caught salmon have more beta-carotene, vitamin E and omega-3 fatty acids than beef produced using conventional cattle-feeding strategies. Three ounces of ground beef from cattle fed conventional diets contain about 41 micrograms of beta-carotene and a typical rib eye steak has 36 micrograms. In contrast, meat from cattle fattened predominately on ryegrass has almost double the beta-carotene, 87 micrograms in 3.5 ounces of ground beef and 64 micrograms in a steak. Beta-carotene is converted to vitamin A in the body. Vitamin A is a critical fat-soluble vitamin that is important for normal vision, bone growth, reproduction, cell division and cell differentiation. In addition, grass fed meats are much higher in Vitamin E. Vitamin E is a fat-soluble vitamin with powerful antioxidant activity. Grass fed cattle exhibit about 3 times as much vitamin E per serving as grain fed beef. The primary factor in both wild caught fish and grass fed meats is the fat content and the fat ratios. Both have significantly high levels of the essential fatty acid omega 3, which has powerfully positive health effects. Grazing animals fed an exclusive grass fed diet, as well as wild caught salmon eating their natural diet, significantly alters the fatty acid composition. Cattle fed primarily grass have 60 percent more omega-3 fatty acids and a more favorable omega-6 to omega-3 ratio. Likewise for salmon raised on their natural diet. Omega-3 fatty acids reduce inflammation and help prevent heart disease and arthritis. The essential fatty acids are also highly concentrated in the brain and appear to be particularly important for cognitive and behavioral function. The meat and milk from grass-fed ruminants are the richest known source of another type of good fat called "conjugated linoleic acid" or CLA. When ruminants are raised on fresh pasture alone, their milk and meat contain as much as five times more CLA than products from animals fed conventional diets. CLA may be one of our most potent defenses against cancer. Also, natural CLA from grass-fed meat and milk has been shown in studies to help build muscle and increase fat loss.
Superfood #5. Grass Fed Raw Dairy Cheeses and Butter - Few people are aware that clean, raw milk from grass-fed cows was actually used as a medicine in the early part of the last century. That's right. Milk straight from the udder, the "stem cell" of foods, was used as medicine to treat, and frequently cure some serious chronic diseases. From the time of Hippocrates to until just after World War II, this "white blood" nourished and healed uncounted millions. Clean raw milk, cheeses, and butter from grass-fed cows are a complete and properly balanced food. You could live on it exclusively if you had to. Raw dairy contains a wealth of healthy substances including: amino acids, enzymes, vitamins, minerals, and healthy fats such as CLA. Amino acids are building blocks for protein. Depending on whom you ask, we need 20-22 of them for this task. Raw dairy products have all 20 of the standard amino acids. About 80% of the proteins in milk are caseins- reasonably heat stable but easy to digest. The remaining 20% or so fall into the class of whey proteins, many of which have important physiological effects (bioactivity). Also easy to digest, but very heat sensitive-and lost in the pasteurization process, these include key enzymes and enzyme inhibitors, immunoglobulins, metal-binding proteins, vitamin binding proteins and several growth factors. Lactoferrin, an iron-binding protein, has numerous beneficial properties including (as you might guess) improved absorption and assimilation of iron, anti-cancer properties and anti-microbial action against several species of bacteria responsible for dental cavities. Recent studies also reveal that it has powerful antiviral properties as well. Two other players in raw milk's antibiotic protein/enzyme arsenal are lysozyme and lactoperoxidase. Lysozyme can actually break apart cell walls of certain undesirable bacteria, while lactoperoxidase teams up with other substances to help knock out unwanted microbes too. The immunoglobulins, provide resistance to many viruses, bacteria and bacterial toxins and may help reduce the severity of asthma symptoms. Two thirds of the fat in milk is saturated. Is saturated fat good or bad for you? Saturated fats play a number of key roles in our bodies: from construction of cell membranes and key hormones to providing energy storage and padding for delicate organs, to serving as a vehicle for important fat-soluble vitamins. All fats cause the stomach lining to secrete a hormone (cholecystokinin or CCK), which, aside from boosting production and secretion of digestive enzymes, signals the brain that we've eaten enough. With that trigger removed, non-fat dairy products and other fat-free foods can potentially help contribute to over-eating. Full-fat raw dairy is the ONLY healthy dairy... NOT fat-free pasteurized dairy, which is basically a food with it's nutrition destroyed. CLA, short for conjugated linoleic acid and abundant in milk from grass-fed cows, is a heavily studied, polyunsaturated Omega-6 fatty acid with promising health benefits. Among CLA's many potential benefits: it raises metabolic rate, helps remove abdominal fat, boosts muscle growth, reduces resistance to insulin, strengthens the immune system and lowers food allergy reactions. Grass-fed raw dairy has from 3-5 times the amount found in the milk from feedlot (grain fed) cows. Discussions of minerals, or any nutrients for that matter, must deal with ranges rather than specific amounts, since individual needs vary. Raw milk contains a broad selection of completely available vitamins and minerals, ranging from the familiar calcium and phosphorus, to Vitamins A and D, and on down to trace elements. Raw grass-fed dairy also has a missing nutrient called 'K2', which is extremely valuable in helping the body absorb calcium, and therefore rebuilding bone, repairing cavities, and keeping the blood vessels clean. The 60 plus (known) fully intact and functional enzymes in raw milk have an amazing array of tasks to perform, each one of them essential for one key task or another. The most significant health benefit derived from food enzymes is the burden they take off the body. The amylase, bacterially-produced lactase, lipase and phosphatase in raw milk, break down starch, lactose, fat (triglycerides) and phosphate compounds respectively, making milk more digestible and freeing up key minerals. Other enzymes, like catalase, lysozyme and lactoperoxidase help to protect milk from unwanted bacterial infection, making it safer to drink. Raw dairy contains about 3mg of cholesterol per gram - a decent amount. Our bodies make most of what we need, that amount fluctuating by what we get from our food. Cholesterol is a protective/repair substance. A waxy plant steroid (often lumped in with the fats), our body uses it as a form of waterproofing, and as a building block for a number of key hormones. It's natural, normal, and essential to find it in our brain, liver, nerves, blood, bile, indeed, every cell membrane. Unfortunately, pasteurization allows for sloppy farm practices and unhealthy cows. You will find it hard to find raw milk in most areas, but you can find a co-op or local farm at www.realmilk.com

Game on!!!!

We took Stacy to the airport this morning at 5:30 a.m. – boy was that early. I think I am still on the old time!!! We had a great family meal last night for the last night of Stacy’s visit and I hate to say it but I ate very, very badly – but it was oh so good. But, I can get back on track now – no more excuses and challenges with eating out and family meals. I am excited because we are going to have a mini Biggest Looser Challenge within the family starting on April 1st – that should give me some good incentive because I DO NOT LIKE TO LOOSE IN A CHALLENGE OR GAME!!!! As those who know me well know!! Game on everyone!!!!

I worked in my garden today, which was really fun. I planted peppers – purple and red. I didn’t know there was such thing as a purple pepper. I should be interesting to see what they look and taste like. I also bought some corn, strawberry, cantaloupe, and an heirloom tomato plants to plant. I will be planting those tomorrow, plus some flowers for my baskets. Monday Prosperity Princesses is here at my house – so I think we will have the meeting in the backyard in the beauty of Spring!!!

Beach Cruising

I had a wonderful day at the beach today with Steve and Stacy and it included at 45 minute bike ride. How fun is that to exercise while having fun! What a concept! I think that may be my new favorite exercise. I used to be a pretty avid bike rider, riding 16-20 miles a ride a few times a week. Today we rode beach cruisers, which was fun, but I know that riding a riding bike makes the ride a whole lot more challenging. We also took some really cool photos, which might just end up on the Blog. I have a bike in my garage that I bought a couple years ago - a sort of hybrid beach cruiser/road bike. I think I'm going to get that thing out and put some air in the tires, shine it up and take a couple spins a week. Sounds like a plan! A cycling I will go. I'm still thinking about the truism - knowing and not doing is not knowing. I can't seem to get it out of my mind. I guess that is a good thing. I ordered the rest of the CDs on that subject and will let you know what I find out when I listen to them.

To know and no do, is not to know

To know and do, is not to know! How profound is that? And, how true is that? So, very true! I heard this recently on a CD I was listening to about how to get anything you want in life. It made me think that is my problem with my weight releasing efforts - I read the information, I listen to the tapes, I buy the books, I buy the recipe books, I watch the shows, but even though I know I should do something that will further my efforts I don't do it. Or I do the thing I know I should not do, i.e. eat too much sushi, cookies, cakes, whatever it is. This was eye opening to me because I always say I know what to do and I just don’t do it, or I don’t do it for long enough is probably the real story. Well, when I heard this I thought crap, I am doomed because this is my pattern, my cycle – then the CD went on to talk about neuropathways our brains that are deeply rooted – our habits – the things we do over and over again. This could be a good thing like when we learn to read, tie our shoes, play a sport or something like that. Or it can me a bad, bad thing when we learn patterns of eating, or behaving or reacting to situations, or whatever the case may be. You get my point. The CD said these neuropathways are like roads that have been driven over and over again – with deeply embedded imprints. And, the good news is we can change these pathways. I am going to have to continue with this learning process to see how we can accomplish this. Here’s to starting to do what I know!!!!!

Out to Breakfast

Not on track with food today – having Stacy visiting is proving to wreck havoc on my routine. This morning we took my mother-in-law home after her visit, and the family Mexican food dinner last night. So, I missed my workout and my Pilates workout – I guess I could have planned it better, but when you only have so much time to see someone you need to see them when you can. Is that an excuse for not exercising? Also, we ended up going out to breakfast, so I missed my plan for a Kale Shake breakfast and the Trader Joe’s Spinach Lasagna lunch, but I did have the whole wheat pasta (just a little) and turkey meatballs. I just have to start saying yes to me and no to anything that does not propel me toward my goal. And, I can’t believe I just did this….I ate some Ben and Jerry’s ice cream. Argh!!!! It doesn’t take much to get me off track. Focus, Suzanne…Focus!!!!

Tomorrow:
Breakfast - egg and toast at Marie Calendar’s for my TEAM meeting
Lunch – turkey/provolone sandwich and an apple
Dinner – sushi (I will look up calories before I go and plan what I will have)
Workout for 60 minutes in the morning and then dancing in the evening.

Healthnut

I had a Healthnut salad and a few too many chips, and a bit of quesadilla, but other than that had my shake and an apple with peanut butter. I'd say I did pretty well considering we had a family Mexican dinner with a ton of food. It seems that now that I am writing down what I eat and how much exercise I do my posts have become boring. I will work on that. Tomorrow's menu:
Breakfast - kale shake
Lunch - TJ Spinach Lasagna
Dinner - whole wheat spaghetti with turkey meatballs

Gardening

I didn’t follow the plan for breakfast or lunch – oh the dreaded weekend, but got back on for dinner. Nor did I make it on my walk. But, that is okay because it was a bonus walk – over and above my goals for the week. But, I did do a little gardening – planting tomatoes, eggplant, zucchini and corn. I still need to plant some peppers, cantaloupe, spaghetti squash, and watermelons. Tomorrow will be a little challenging meal wise, since we are having a bunch of people over for Mexican food to see Stacy, But I have it under control – I order a healthnut salad for me, which is lettuce, chicken, avocado and some cheese and I’ll use salsa for dressing. I’m just going to have to stay away from those darn chips. So, for tomorrow’s meals:
Kale shake for breakfast
Lunch – some type of prepared meal/maybe and Amy’s entree
Dinner – Healthnut salad from Casa del Rey

I still owe you the Super Foods information. More to come.

Busy, Busy,Busy

Today was a very busy day for me, and I still managed to get in my 60 minutes of cardio, with 20 minutes of jog/walking. Boy, was I one sweaty Betty!!! I was just envisioning the pounds rolling off when I was jogging, while I was feeling like my heart was going to pop out of my body. LOL! No really - it was pretty hard today. I am guessing because it is the fifth day in a row of working out for an hour a day. Tomorrow I am doing my Euclid walk - hopefully a little running - with my friend, Laurie, and then on Sunday I will rest. Yahoo! I did fine for breakfast and lunch, but now it is 8 p.m. and I have not cooked dinner. Oh dear! So, we ordered Z Pizza - probably not the best choice - but not the worst either. We are getting the wheat crust with chicken sausage and lots of veggies. I'm going to have two pieces. So, that was an improvisation of my plan.

Plan for tomorrow:
Breakfast - Super Foods Shake of Frozen banana, Kale, Hemp/Chia/Pea protein powder, Walnuts, Almond milk, and (unsweetened) Coconut, with some greens and super foods fruit complex

Lunch - Subway sandwich with an apple

Dinner - the Lemon Chicken meal I didn't make today!!!

Snack - popcorn

And, then we go to pick up Stacy, my step-daughter who is visiting from New York. We are going to have a fun week - I'm going to take her to workout with me. I'm not sure how she'll feel about it, but it is in the Blog now so, I guess she is going to have to go with me!!! Yay!

Doctors Appointment

Today I went for my annual physical appointment. All the fun stuff - if you know what I mean. And, I got the lab sheet to get my blood drawn to see what is going on there. The doctor also suggested that I take time released Melatonin to help me sleep (which I was still having a problem with even with the dreamy new bed.) She reiterated what I already knew - that sleep is so important to rejuvenate our bodies, mind and soul - and that not getting enough or the right kind of sleep, i.e. consecutive hours, can impede weight loss and increase our bodies output of the dreaded Cortisol, one of the hormones that regulates appetite. Some studies have shown that losing sleep could affect metabolism by making you feel hungry, even if you're not. I am hoping that tonight I sleep through the whole night. What a concept!!! One of the things that struck me at the doctor’s office today was the older people – some of them not even that old – maybe sixty-years old – that couldn’t walk well, had walkers, were very overweight, and just looked like they had health problems. Sitting there I thought, “I really don’t want to be like one of these people in ten years,” This is spurring on my weight releasing efforts even more!!!

Today no boring rendition of what I ate today because I ate what I said I would eat and did my grueling 60 minute workout this morning.

Tomorrow’s menu:
Breakfast – blueberries, soy sausage patties, non-fat yogurt, and a whole-wheat waffle (350 cals.)
Lunch – Petite Cobb Salad at Mimi’s Café (I have a lunch meeting) (524 cals.)
Snack - 2 cups popcorn
Dinner – 2 glasses of wine, Lemon Baked Chicken with Roasted Brussels Sprouts and Cauliflower and Brown Rice (662 cals.)

Report

Okay, Here is the report. I had my shake for breakfast. Who would have thought that a shake with Kale in it would taste so good. I was actually delicious, and very filling.
I modified lunch a little – 2 veggie/soy patties, whole wheat tortilla, cabbage (from my garden), mozzarella cheese, avocado (525 cals.)
My dinner was right on track and I had my snack in the evening.

Went to the gym, even though I really didn’t want to go, and did 60 minutes of cardio, 20 minutes of a walk run (it took me 18 minutes to do a mile). I am really going to have to step that up to make it to the Mud Run. Consistency is going to be key!!!

Tomorrow I will workout in the morning for 60 minutes with my trainer.
My meal plan is:
Breakfast – oatmeal with almonds and blueberries
Lunch - Turkey Subway Sandwich and an apple (400 cals.)
Dinner – Lemon Garlic Shrimp with Vegetables and brown rice (426 cals.) (makes 4 servings)
• 4 teaspoon oil, olive, extra virgin, divided
• 2 large pepper(s), red, bell, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoon lemon zest, freshly grated
• 1/2 teaspoon salt, divided
• 5 clove(s) garlic, minced
• 1 pounds shrimp, raw, 26-30 per pound, peeled and deveined
• 1 cup(s) broth, chicken, reduced-sodium
• 1 teaspoon cornstarch
• 2 tablespoon lemon juice
• 2 tablespoon parsley, chopped
• 1 cup of brown rice per serving

Snack- 17 grapes with 15 walnuts (halves)

I’m going to have to find a way to make this less boring for you and keep me accountable too. Maybe a checkmark system with only explanation when I don’t do what I said I was going to do. More tomorrow.

New Twist on my Blog

I had a kick butt work out this morning with another jog/walk around the parking lot with weights, argh!!! But, today it was only 43 degrees outside – talk about cold. I also had a great dancing lesson tonight – learned the two step. I’m going to have to go to a Country Western bar now to show of my stuff. LOL

I didn’t want to have to bore you with my daily menu and workout schedule, but it looks like I need that kind of accountability. So, from now on I will post what I am going to eat the next day, and my exercise schedule. Then the following day I will post whether or not I met my goals – I will review my Integrity so to speak. Did I do what I said I was going to do? This will be an interesting but necessary new twist in my Blog. I will still post all my other thoughts, insights, fun stuff, seminars, books, etc., but from now on you will know every morsel I have eaten and every minute of exercise I have done on a daily basis. Oh boy!!!! Okay?

Breakfast – Super Foods Shake of Frozen banana, Kale, Hemp/Chia/Pea protein powder, Walnuts, Almond milk, and (unsweetened) Coconut

Lunch – Mexican Pizza (Jillian Michael’s Recipe) (478 Cals.)
• 1 tortilla(s), flour, whole-wheat, 6 1/2-inch
• 4 ounce(s) chicken, breast, oven roasted, skinless
• 1/4 cup(s) salsa, mild
• 1/2 cup(s) pepper(s), red, bell, chopped
• 2 tablespoon pepper(s), green chile, diced
• 1 cup(s) spinach
• 2 tablespoon cheese, mozzarella, shredded, low sodium
• 1/4 cup(s) avocado, sliced

Snack – Cottage cheese (1 cup) with Raspberries and (2 T) almonds

Dinner – 6 oz. Salmon, sautéed greens (bok choy or mustard greens) with olive oil, and (1 C) brown rice (450 cals.)

Exercise – 60 minutes of cardio with at least 20 minutes of jog/walking

Okay…that is the plan.

The Biggest Looser had one tip that resonated with me. ”The person who lives in the past has no life.” Time to move forward and live today in the moment!!!

Fearless Thinking

Great Pilates session this morning and then Prosperity Princesses, and some work too. I'm glad to be back to normal - I realized today that I probably could have spared myself my week of FUNK had I changed my thoughts, which would have changed my emotions and led me to do things differently. What a concept!!! Today at Prosperity Princesses, Michael Price, author of the book Fearless Thinking came to speak to us. His website is in my links. And, I realized that I caused my FUNK by the thoughts I had about being excluded from something, this in turn created my disappointed, sad, left out, and hurt emotions, which lead me to eat, drink, not exercise and wallow for a week. All I had to do was change my thoughts. This is the same concept I am reading in the book, Infinite Possibilities, put into a more practical format. I'm going to say it again. What a great concept!!! And, oh so true. He spoke about the voice in our heads that tell us things, you know who I am talking about - the little guy I call the "little drunk monkey." It is perplexing to me that for a week I didn't equate any of my thoughts, emotions and actions to the monkey. I realized now it was just the little guy talking in my head again, not my justified emotions leading me off track. Wheeeeew.... thank goodness I figured that out. We can change our thoughts to change our emotions to change our actions. I’m excited about this – now I just have to recognize the thoughts that turn to emotions, and change my ways of behaving before they become unproductive - change those thoughts to positive thoughts, with positive emotions and positive actions. Or as Michael says, “change your thoughts from fearful to fearless to achieve purpose, passion, and prosperity.” WOW! Oh, and despite or should I say in spite of my week of FUNK, my weight stayed the same. Oh, and also I bought two new pairs of running shoes today. Tomorrow I promise to write on Super Foods. I received mine via UPS today.

Tomorrow I hit it....

Tomorrow I hit it....what I mean by that is I am back on track. I will go to Pilates in the morning and then do my cardio, eat my healthy meals and record my exercise and my foods. I am actually excited to be out of my FUNK. Weird! That is all I can say about last week. It is weird how ones emotions can affect your whole life if you let it. Oh and I will tell you about Super Foods soon, as soon as I get my order.

Enough is Enough

Okay. Enough is enough. I am officially out of my FUNK. I guess I just needed to realized what was causing it. And, now I am moving on...moving on in MY journey. I am ready to rock and roll and release a whole lot of pounds. This is it!!! My time to shine. I ordered the Super Foods that I spoke about the other day. When I receive my order I will tell you all about each one and how they are good for the body. I can't remember now exactly which ones I ordered. I also bought a new bed - mine was more than 15 years old - I am hoping this will help me to get the rest I need to release pounds and get the most benefit out of all the exercise I am doing. I recently read that sleep is so vital in releasing pounds and in maximum exercise performance. So, I am hoping to see a big difference....I am waiting now for it to be delivered. I splurged and got the Tempur-pedic bed - it feels like sleeping on a cloud. I just passed my Broker Renewal test this morning. That was another thing that was looming over my head, but it is done now. YEAH!! I feel the real Suzanne coming back as I write this. I knew I would have setbacks in my journey and this last week certainly counts as one, but it is over now. Thank you Universe. Happy thoughts!

HURT

I realized tonight talking with my walking buddy, Laurie, that my FUNK is caused by my hurt feelings from my family....I call them my family, but I am not so sure that they call me their family based on the family meeting they had where I was not invited....not invited intentionally according to one of them... because they only wanted family there. What am I? I have been there for them for years...I thought I was a part of their lives.... I am so hurt by what my step-children have done to me by leaving me out of their news...that I know now that is the source of my FUNK. I am not happy with myself for letting this effect me this much, but it is only because I love them so much. I am not going to let this hurt me any more. That is it. I really can't believe that I have let this hurt me so much...but it has...but I am done now. This is it.......

Another day of FUNK

Okay. This is not good. This is the second day of the terrible FUNK. I must get past this. I didn't even go to teach tonight. I called in sick, which I never do. And, I am sick, but not too sick to have taught. I guess my mind and body are rebelling and the food fest continues. Oh please make this go away. On a happy note today I had a little dog visitor for Cleo. I found a puppy in front of my house this morning. The little gal stayed all day and played with Cleo. This afternoon I walked around the neighborhood with Cleo and the puppy, who I named Ginger, to find her parents, and as I was walking down the street a little boy came running up to me saying "Bailey, Bailey." So, "Ginger," "Bailey," went home to her family tonight. It was so cute to watch her run around with Cleo all day. My friend Alysia told me that Cleo told her she wanted a friend, and that was so evident today. I guess I need to search out a pal for Cleo soon. And, FUNK be gone....please Universe, please!!!!

Not only am I sick, but I am also in a big FUNK

I missed another day of posting yesterday purely because I was in a FUNK. I am trying with all my might to get out of this bummer I am on - being sick does not help at all. Even watching the Biggest Looser last night didn't catapult me out of this. Usually that show is good for a huge boost of motivation for me. I am doing everything I can to get better - lots of Emergen C, Airborne, Zycam, and I even used the Nettie Pot for the first time. That is a weird experience! I am hoping today will be the last day of my FUNK so I can move on with my journey. Needless to say I have been eating everything and anything I can find around the house - most of it bad and have not done one minute of exercise since Pilates at 9:30 a.m. on Monday. And, at my weigh in on Monday. I had gained two pounds. So, I am down only 8 pounds after two months on the journey. I really need to re-evaluate what I am doing. Maybe my body just needed a rest. Or maybe the emotional things that happened a week or so ago are taking their toll physically now. Whatever the case - Make this go away! Please Universe...make this FUNK go away.

okay officially sick

I made it through the day, but I am officially sick. But, I did a holding in the light with my Prosperity Princesses to be healthy - so tomorrow I will be well. I'm taking the day off of working out tomorrow to assure my recovery. I will get to the Super Foods and everything else once I feel better. It is amazing how not feeling well effects your whole life. I say no more to this not feeling well thing. Tomorrow I will be healthy and vibrant!!!!