Dont stop!!!

Going two days without working out is enough to cause the size of fat cells to increase by 25 percent, according to research at the University of Missouri at Columbia. So try and do something 30 minutes a day!



DON'T STOP TIL YOU GET ENOUGH...MICHAEL JACKSON

Milk Comparison

Whole milk (1 cup) 

150 kal 

8 grams of fat

(5 grams of saturated fat

Fat Free Milk (1 cup)

90 kcal

less than 1 gram of fat

(less than 1 gram saturated fat

I say to myself everyday "How much do I want it"!

Stained Glass Sun....Foreva doing something!

I will Run that 5k!

It's getting easier to run the intervals....moving up to 10 min intervals tomorrow!

Did you know that you get more dehydrated running on a treadmill than you do running outside? You have the breeze/air outside to cool your body down and not so on a treadmill so make sure you're re-hydrating yourself!

Can't run to save my life but I think I want to try!

I am definitely not a runner. I have run in the past such as running as a kid while playing or running from the cops as a teenager (lol) and running as a mother to catch up with my kids, but never long distance. Whenever I see a person jogging or running I envision them as very powerful in mind and body. I believe it takes a lot of mental and physical strength to run. Very possibly more mental strength than physical strength. So I'm going to gather up my strength and focus on getting myself first to a mile then three then maybe 5. We'll see, one step at a time.
My plan to start is interval running. I will walk for 5 minutes and run for 5 minutes for an hour for this week (3x). In between I will row and strength train. To run, it is necessary for your whole body to be strong, not just your legs. You use your core as well as your arms to run, so here I go, off and running! Wish me luck! (although luck has nothing to do with it. Persistence is the key). Comments welcome!


By the way, you can't run on empty so fuel up!

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"Food Inc." Very interesting movie! Can't wait to see it!

Keep your face in the sunshine and you can not see the shadows

Perseverance-Keep Your Fa...

Acai Energy Smoothie

2 packs original Acai
1 organic banana
8 oz organic plain rice milk or apple juice
4 oz organic mixed berries (frozen are fine)

Mix in blender and enjoy! Flax seed can be added for an extra bonus or liquid vitamins to ensure your getting your daily dose.

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Blueberry Energy Muffins

These muffins are sweetened with bananas only! Great tasting and easy to enjoy at breakfast or as a low calorie snack.

1 cup mashed banana
2 egg whites
1/2 cup water
1/3 cup refined coconut oil
2 cups wheat flour
1 teaspoon baking soda
2 1/4 teaspoons baking powder
1 cup frozen blueberries, left to thaw in a strainer

Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Incorporating natural sweeteners instead of white sugar

To incorporate a liquid sweetener such as honey or agave nectar into your recipe instead of white sugar, use about 3/4 of the recipe's original sweetener quantity.


source: Clean eating, July/August 2009

Fair Trade day is May 9th, 2009 (click to go to wtfd.org)

“Getting money is not all a man’s business; to cultivate kindness is a valuable part of business life”. Samuel Jackson

What is “Fair Trade”?

I started thinking and wondering what “Fair Trade” was when I started shopping at Whole Foods Market and Trader Joe’s. There I saw many items that were labeled “Fair Trade”. I was looking for a good organic coffee and came across Dean’s Bean’s coffee.
I have to say that this is the best coffee I’ve ever had. It tastes just as good as its awesome aroma and this, in my book, is hard to find when it comes to coffee. Dean’s Bean’s coffee is organic and fair trade and this started my quest for the definition of fair trade. This is some what I found:

Fair trade means “an equitable and fair partnership between consumers in North America and producers in Asia, Africa, Latin America and the Caribbean”.

The Fair Trade’s principles include the following;

• Producers receive a fair price, a living wage. Farmer groups are guaranteed minimum floor price and an additional premium for organic products.
• Forced labor and forced child labor are not allowed
• Buyers and producers trade under direct and long term relationships eliminating the middleman and empowering farmers to develop business to compete in the global marketplace.
• Producers have access to financial technical assistance
• Sustainable production techniques are encouraged. Environmentally sustainable farming methods are favored which protect farmers’ health and preserve valuable ecosystems.
• Working conditions are healthy and safe.
• Equal opportunities are provided for all

Fair trade helps farmers provide for their families basic needs and invest in community development such as scholarship programs, quality improvement trainings and organic certification.
In the USA, Transfair USA places the “Fair Trade Certified” label on fair trade products. Fair trades certification insures that the workers are paid fair wages, are free from abusive labor practices and use environmentally sustainable methods.

Fair Trade focuses on a wide variety of goods but most notably, handcrafts, coffee, cocoa, sugar, tea, bananas, honey, cotton, wine, chocolate and flowers.

I now choose differently when there is a choice between the same type of product and one is fair trade and one isn’t. I personally feel that there is more to business than just getting money as Samuel Jackson so eloquently phrased it. I don’t always feel I have the opportunity to “give back” to the world so buying fair trade products is one of the ways I do… Let’s play fair ;)

This is the newest book on my list! Stay tuned for my review!

Organic: What does that really mean?

Organic: What does that really mean?

Eating healthy is very important to me. So when it comes to shopping for food I try to choose high quality whole foods. This includes organic food. Organic food is a bit pricier than conventional grown or raised food so should I really spend the extra money?

Well, here is some information for any of you, like me, who just wants to know what I’m buying and what organic really means.

• “100% organic” food must carry the green and white “USDA organic seal”. These are usually whole foods such as fruits and vegetables.
• “Organic” foods must contain 95% of organic ingredients and the rest of the ingredients come from a list of allowable ingredients. “Organic” foods also carry the green and white USDA seal.. These foods are often whole frozen or canned foods.
• “Made with organic ingredients” are at least 70% organic. These foods can not carry the USDA seal. These foods may be any type of processed or packaged food.

In 2002 the US Department of Agriculture implemented standards for American farmers and manufacturers and to be organic foods must be:

1. Grown or produced with out chemical pesticides or fertilizers.
2. Livestock with out the use of antibiotics or growth hormones
3. Can not be genetically modified, irradiated or cloned.
4. Livestock must be raised with outdoor access and fed organic feed.

Before a product can be labeled “organic” an inspector visits the farm or manufacturer where the food is produced to make sure they meet the guidelines.

There are federal laws in place that will fine manufacturers and farmers up to $10,000.00 for each violation of selling or labeling food that is not organic or food that is contaminated with non organic compounds.

Some farmers may practice organic standards and guidelines but choose to avoid the red tape of getting certified.

Is organic food better for you? Researchers at the University of California at Davis have found higher nutrients in organic kiwi, corn, tomatoes and strawberries grown side by side with conventional.

I buy organic whenever possible especially when it comes to the “Dirty Dozen”. These foods, according the Environmental Working Group, have the highest level of pesticides when bought conventional. These foods are the following (in order from highest pesticide level to lowest): Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots, and pears. I also buy organic meats because I think they taste better.

So the choice is yours. It’s good to have choices and it’s also good to get educated on what you put into and on your body. Stay healthy and happy!

Sources: Cooking Light April 2009

www.whfoods.com/organics.php

www.EWG.org

"Don't ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive."Howard Thurman

Focus + Focus = Success

Exercise Ball Workout

What will an exercise ball do for you?

Exercising with an exercise ball will :

1. Improve joint flexibility
2. Increase strength and balance
3. Improve posture and coordination
4. Keep you from getting bored with your regular exercise program

What can you do with the ball?

1. Stretches and warm ups
2. Ab and core exercises
3. Upper body exercises
4. Lower body exercises

Examples of exercises:

Upper body:

Ball push ups (my favorite)
chest press
seated bicep curls
inclined bicep curls
tricep curls

Abs and core:

Crunches (seated, lower ab lean, oblique crunch)
Sun and moons

Lower body:

Hamstring curls
squats
lunge

These are just some of the exercises you can do with an exercise ball. There are so many variations, you can even make up your own...how fun is that! I use the ball as an exercise bench and do seated shoulder presses, bicep curls and tricep exercises with weights and bands. Most balls come with instructions and you can also buy videos at Collagevideo.com.

An exercise ball is a great tool to have at home to change up your exercise routine. Remember, your muscles get bored too and when they do they don't make any progress.

Remember always stay focused on your form (a mirror helps with this) and always breath during exercising.....exhale on exertion.

As always consult with a physician before starting any exercise program.....Good luck!!!

Next Blog will focus on one of the workout modes from the previous post. Any preferences?

FIT FOR LESS

Ok, so it's cold and I find it hard to go out and walk. I know I should be more motivated to go out but I'm just not. So how do we exercise to keep up a good mood and health? All we need is one or more of the following:

• Exercise ball
• Exercise bands
• Jump rope
• T.V. (cable w/ demand or fit tv)
• DVD player
• dumbbell weights (3-5 lb for beginner) 8-12 lb for intermediate

You can workout just every part of your body with an exercise ball. The ball comes with an instructional pamphlet that will show you what exercises you can do or if you want videos you can look online. Youtube.com has many instructional videos.

Exercise bands also work out pretty much all parts of your body. Same thing, they come with instructions.

A jump rope is a cheap easy way to do cardio! I guess if you live in an apartment of have very limited space it might be a bit of a challenge but I say where there's a will there's a way. Just move that furniture over!

I have Comcast cable and they have great programs on Demand and on Fit Tv that you can turn on pretty much anytime and get some sort of exercise class right in your own living room. I plan on doing yoga tonight!

Use your dvd player. Collagevideo.com has great exercise dvd's. You can actually watch some of the video before you purchase it. I have a friend who loves the "Firm" dvd's. My next purchase will be the kettlebell dvd. Kettlebells are also a fantastic exercise.

Dumbells are a traditional way to strength train, build new bone and muscle and build up your immune system. They can be purchased in any sporting goods store. I found some at "Play it again sports". This is a used sporting goods store. Good stuff cheap!

And last but not least is the old fashion hoola hoop! Yeah it works great on your abs and beats boring crunches.

With all of these options there really is no excuse not to exercise even when you have little money and little time.

Just put on your workout clothes and remind yourself how much better your going to feel when you finish your workout and get moving! And believe me you will not regret it.

Let me know if you need anything!

SEASONAL AFFECT DISORDER (SAD)

It's staying light later! Yay! This excites me! At 4:45 p.m. today it was still light out and it was like someone gave me a gift. I hate the winter. It makes me want to curl up and hibernate and make (and eat) cookies. Not good! I have gone as far as setting my bedroom lamp on a timer so it goes off when I wake up so it seems like the sun just came up. Even though it won't be up for another hour and a half!
So, I have self-diagnosed myself with SAD. I've decided that the next investment I make won't be in the stock market, it will be in buying a light box. They sell ones that sit on your end table or desk and they simulate daylight. Well worth the $80-90. It beats the price of flying to sunny Florida.

The actual symptoms of SAD are:

• Depression
• Hopelessness
• Anxiety
• Loss of energy
• Social withdrawal
• Oversleeping
• Loss of interest in activities you once enjoyed
• Appetite changes, especially a craving for foods in carbohydrates, i.e. cookies
• Weight gain (from the cookies)
• Difficulty concentrating and processing information

Causes can be:

• An increase in melatonin, a sleep related hormone that has been related to depression.
• A decrease in serotonin, a natural brain chemical, which is caused by a decrease in sunlight.
• A disruption in your circadian rhythm which is a physiological process that helps regulate the body's internal clock.

Risk factors:

• Northern locations
• Family history (potential genetic component)

If you have severe symptoms please see a physician. Light therapy, medications, and psychotherapy are possible treatments. But remember that spring is JUST AROUND THE CORNER. I know because it's lighter later and they're starting to sell the gardening products in the stores!!!!! :) When you think that March is only a month and a half away it doesn't sound so bad. I'm starting to plan my garden and this is better therapy than any drug can offer!! Get out in the sun for 15 minutes and get your vitamin D. Have a great day!

Adapted from mayoclinic.com/health/seasonal-affective-disorder, retrieved January 12, 2009