This blog is dedicated to my husband and to all of the other men and women in the military!
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By Steve Edwards
After the age of 30, our bodies start to lose lean muscle mass at a rate of approximately one percent per year. The best way to offset this process is to do some form of resistance training, like lifting weights. All is not lost after 30 either, as numerous studies as well as millions of real-world examples prove that with proper training your fitness level can improve throughout your life. Think of weight training as your fountain of youth.
1. Portion size for high-calorie food = very small. Portion size for vegetables = large.
2. Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.
3. Think "W.I.W.M." When you really crave something unhealthy, finish this phrase: "What do I want more?" That piece of chocolate cake or a body I feel proud of? And on rare occasions, it’s okay to pick the chocolate cake!
4. We are works in progress. No one eats perfectly every day, so don’t allow one bad choice to result in binging the rest of the day or falling back into old habits—and that includes on vacations. Just because you’re on vacation doesn’t mean that your eating habits are, too! Look forward to all the free time you’ll have to exercise or sightsee on your long walks while on your next getaway.
5. As hard as it may seem at times to get into shape, it's often more stressful, depressing, and even potentially life threatening to remain overweight.
Info provided by Trainer Chalene Johnson
I am holding another NO PRESSURE Beachbody Coaching Opportunity webinar tonight at 7pm! It will last between 30-45 min and be stuffed full of info. Totally FREE to listen in. I'd love to have you! You do need to register to hold your spot.
Thu, Oct 22, 2009 7:00 PM - 8:00 PM EDT
https://www2.gotomeeting.com/register/855480210
I've been getting lots of questions about the Feingold diet that we've started, so I thought I'd post our experience thus far. In truth, we are doing a modified version because the full-fledged diet doesn't fit for us.
Basically the premise is removing all preservatives, additives, and junk from your foods. For us, the program was well worth the money, even if we don't follow it to a T. By making specific brand choices, we've replaced MANY of our food items with healthier options. I'm pleased with that. I find myself not using processed foods.
It's been very eye-opening. Even some foods that you would think would be ok are only ok with specific brands. As I did my research, I was amazed at the additives many brands put into their foods. Yuck!
I've also returned to the way of our moms and grandmas for some things. For example, I'm making my own chocolate syrup for our son's hot chocolate. It's easy as pie, takes less than 5 min to make, lasts for a week, and has NO unnatural items in it. I feel GREAT about that.
It WAS (and still is) an adjustment for our son, who mourned the loss of his Chef Boyardee. It was (and still is) an adjustment for me as I hunted for the specific brands the first time in the store.
Will this plan "cure" his ADHD and/or sensory integration issues? I highly doubt it. Is this plan, however much healthier for the ENTIRE family. Absolutely!
How CUTE is this?!?!?!?! I found this recipe at the Men in Aprons site. Thanks, Adam...my son will LOVE this (he'll never know it's healthy too)!!!!!
* 3 stalks of broccoli
* 3 medium beets
* Wood toothpicks
* 3 hard-boiled eggs
* Assorted vegetables such as cherry tomatoes, pea pods, kohlrabies, radishes, sweet red peppers, sweet yellow peppers, and shredded carrot
* Ripe olives, pimiento-stuffed olives, and/or tiny sweet pickles
* 1 ounce spaghetti, cooked and drained
* Liquid green food coloring
To make a haunted forest, first create trees. Cut bottoms from stalks of broccoli to make 6-inch broccoli trees. Slice beets about 1/2 to 3/4 inch thick to make a base for broccoli trees. Break wood toothpicks in half. Insert three to four toothpick pieces into bottom of each broccoli stalk and then insert into a beet slice. Stand broccoli upright. Cover to keep moist.
To make egg ghosts, use a small knife or 1/2-inch aspic cutters to hollow out eyes and mouths to form a face. Cut small pieces of ripe olive to press into hollowed-out areas for eyes or mouth, if desired. Cover to keep moist.
Using your imagination, create creepy creatures with tomatoes, sweet peppers, pickles, olives, and radishes.
Place broccoli trees on serving platter. Cover surface of platter with shredded carrot. Hide egg ghosts in forest along with creepy creatures. Scatter piles of vegetables such as pea pods, beet slices, kohlrabi slices, olives, pickles, and/or any other desired vegetables. Add strips of red pepper to the broccoli branches.
To make moss, add a few drops of green food coloring to a small amount of water in a medium bowl. Add cooked spaghetti and let stand about 5 minutes. Drain and place over broccoli trees. Keep platter covered until serving time. If necessary, spritz platter with water to keep it moist.
Feel like you are TOO overweight? TOO out of shape? AND have no clue where or how to start to improve your life? Watch this! Beachbody isn't just about getting super fit, it's about meeting you where you are at...helping you improve your health and fitness at any point.
About a month ago, our pediatrician diagnosed our 8 year old son with ADHD and prescribed medication.
We have yet to start the medication.
After listening to me for an hour, she also suggested occupational therapy because he may have some sensory integration issues. At the time, I really didn't understand what that meant.
Fast forward a month...
Jacob is homeschooled and excelling academically. His handwriting has improved tremendously. He can focus for 20 min at time on his work. He is listening better.
Why the difference when we haven't started medication? Well, I attribute it to many different things: OT, karate, our version of the Feingold diet (yea, yea, that's a whole other post...HAD to modify it to work for us.)
During OT, in addition to the "fun" stuff they do with him, he does Interactive Metronome. IM is proven to help ADHD and sensory integration disorders. They are also giving me great tips to help him at home.
I've been doing a lot of reading and recommend a great book, "The Out-of Sync Child." Children with sensory issues can actually look as ADHD but NOT have it. I'm not convinced that he has an accurate ADHD diagnosis, so we'll be having an all day eval next month at the teaching hospital.
Parents, PLEASE do your homework. Be sure that your kids are getting what they need.
I am holding a Beachbody Coaching Opportunity webinar just for my friends, family, and customers this week, and YOU are invited!
It's a NO-PRESSURE presentation with the goal to simply provide information...info about what it means to be a Beachbody coach.
Wed, Oct 14, 2009 7:00 PM - 8:00 PM EDT
Registration Web Link: https://www2.gotomeeting.com/register/198352427
* Seeds from one medium pumpkin, rinsed (about 1-1/2 cups)
* 1 Tbsp. extra-virgin olive oil
* 1/2 tsp. salt
* (Optional coatings: 1/2 tsp. cayenne pepper or garlic powder, 1 Tbsp. curry powder or seasoning salt)
Preheat the oven to 300 degrees. Place seeds in a saucepan with water (2 cups water to every half cup of seeds) and salt, and bring to a boil. Simmer for about 10 minutes, then drain. Spread a tablespoon of olive oil over a cookie sheet, then spread pumpkin seeds on the cookie sheet in a single layer. Bake for 20 to 30 minutes or until seeds are lightly browned. Let cool completely in a medium-sized bowl. For spicy seeds, coat with one or more suggested spices before roasting. Makes 6 servings.
Preparation Time: 30 minutes
Cooking Time: 20 to 30 minutes
Nutritional Information: (per serving)
Calories: 285
Protein: 12 g
Fiber: 0 g
Carbs: 34 g
Fat Total: 12 g
Saturated Fat: 2 g
REPOST: PLEASE CONSIDER HELPING!!!!
My son is in the Cub Scouts. This has been great for him because he is learning respect, to do his best, and that a Scout is a Scout...no differences in people. Of course, he has no clue that he's really learning this. He simply knows that he has fun...with camping, BB guns, earning patches, etc.
The Cub Scouts annual Popcorn Sale has begun. I love that 70% of the proceeds from the sales goes DIRECTLY back to my son's pack.
I am asking you to please support my son and his pack.
But..."I don't eat popcorn," you say. "Candied popcorn isn't that healthy for you," you say. Yea, yea, no worries. YOU don't have to eat it. YOU can actually choose a "military donation" option and have a sampler sent overseas to our troops!!!! The troops LOVE it because it is a comfort of home. (The military donation IS considered a charitable contribution and is tax-deductible.)
So, please, click the link and support my son, his pack, the Cub Scouts, AND the military!
HOW COOL IS THIS?!?!?!?! If you are interested in a particular Beachbody program...Slim in 6, ChaLEAN Extreme, P90X, etc, keep reading.
The below info is from Carl Daikeler's Blog...
If you subscribe to DirecTV, I've got great news -- no more channel surfing through lame movies and reality shows when you want to watch great TV... there's always something to watch! Beachbody infomercials!
At least that's the way it is from 12AM to 12PM EST on Channel 341! Channel name: "BB" featuring daily Product Partners programming scheduled with WOWY promotion spots and other short for programming between each show.
We're blacked out on Sunday’s 6:00a-12:00pm (necessary for bandwidth issues relating to NFL Ticket), but otherwise, sit back, and enjoy the direct marketing fabulousness with over 18 million other happy DirecTV viewers!
Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. But healthy eating doesn't need to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can enliven your meals and snacks.
Here are 20 ideas to keep you on course.
1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.
2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.
4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.
8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.
9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.
10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.
11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.
12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.
13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.
14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.
15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.
16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.
17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.
18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.
19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.
20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.
What Exactly Should You Measure?
The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.
Chest: Measure around the largest part of your chest.
Biceps: Measure midway between the top of your shoulder and elbow.
Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don't pull in your belly or stick it out.
Hips: Measure your hips around the largest part of your buttocks with your heels together.
Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.
I recommend:
# boob
# below the boob
# smallest part of waist
# belly button
# fattest part of hips
# saddle bags
# upper thighs
# mid thighs
# calves
# biceps
How?
* Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
* Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
* Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
* Perhaps you could find another person to help with measuring. They would be able to read the results more easily.
* Keep your muscles relaxed while measuring.
* When measuring, pull the tape just tight enough to keep it from sagging.
Track your progress by your measurements, NOT THE SCALE!
Join us Thursday, June 3, at 8:30 pm EST for a NO-PRESSURE Beachbody Coaching Opportunity webinar. Hear about it first-hand from a Diamond Coach on our team!
Registration Web Link: https://www2.gotomeeting.com/register/870773690
READY TO JOIN MY TEAM? http://tinyurl.com/becomeafitnesscoach
