Achieved!

I did not want to do chest, shoulders & triceps today.  Did not want to with a stomp and pout!  I am still somewhat sore from Saturday, I pushed myself yesterday to get my hour elliptical in then come home and do core synergistic that I missed from Monday..and I'm all around a big whiney hole.  But...I did it.  I got into it..I started to feel it and smile.  I was able to increase my weight in a lot of the reps which surprised me and got me to push hard to the end!

This routine doesn't really have much to do with the hips, shins or abs so I didn't put extra strain on my sore spots and lot of the soreness I had going in dissipated as I went through the reps.  Lesson learned that even though I thought I didn't want to complete the work out tonight, in the end, I really did enjoy it and I'm glad I stuck to my plan.

I've really been hitting the diet hard for the past couple of weeks.  The Lose it app has really given me perspective on what I eat.  The app has a Nutrition section that gives a break down of everything I put in this body of mine.  I have a plan to get off as many medications as I can.  Recently, I have been given the ok to quit taking one of my diabetes pills, glyburide.  That's been a huge relief for me physically and mentally.  I'm monitoring my blood sugar closely for spikes and am confident that I have made the right choice here!  The only highs I have had is when I forgot to take the other pill :)

Next up- lisinopril.  I'm really not a fan of this pill.  Not only is it more artificial chemicals going in my body, but it makes me have a weird dry cough at night.  This pill is for blood pressure.  So.. I'm going to try to limit my salt intake as much as possible and get it under the recommended daily dose. This task has been harder than I thought it would be.  What it's boiling down too is a diet full of fruits and vegetables.  Anything canned- even organic- has a bunch of salt.  Right now, my biggest canned culprit is beans.   Beans are hard to cook on the daily.. they are going to just have to be one of those things I prepare on Sunday.  That way, I can control the amount of sodium goes in them.. in fact, there's no reason for sodium at all.  I would rather use hot sauce or herbs or get some Mrs Dash...something!

All this diet and exercise...my goal of being a sexy devil chick for Halloween is becoming a reality!  

Seafair 5K

Saturday was the Seafair 5k and oh what a day it was!  Me and SBF took the bus from Everett P&R to 7th & Spencer in Seattle.  That got us about a mile from Seattle Center.  SBF wore this sexy safari hat and short ensemble that made it look like we were in an urban safari..hunting a good time hehe

We got to Seattle Center where there was much going on for Seafair.  It was sort of like an expo on the spot surrounded by floats and festivities.  We had some samples, listened to some radio Disney tunes and got some real cool airplane hats to take back to the boys.  We also went on a zip line!  It wasn't huge or anything but it was my first time on a zip line and I had a blast!  I would do it again any chance I got!

After our day spent at the Seattle Center, the race began at 6:30pm.  I got off to a good start having ran down the first hill to the parade spectator area.  The streets were packed with fans!  It was quite an experience to be part of the action and be cheered by so many people!  There were kids looking for high fives everywhere.  I lead the pack of walkers most of the way and even found myself running down all the hills!  When I got to the Alaskan viaduct I was in my zone :)  I caught another walker looking back at the crowd behind.  I said to her, "that's right, we're not last!" she laughed and said, "I'm always last"  I said, "me too but not today!!"  We both grinned at that and kept on trucking...although I took the lead.  We came around onto Broad st and I just about died looking at the incredible hill that faced me.  It was gnarly and really unnecessary, but as I climbed it, I just kept thinking about my hours spent on the elliptical at top incline.  This hill has got nothing on a Precor cross train routine!  I climbed the hill in no time flat!  Seeing the finish line shortly after, I approached another unexpected hill up 2nd st.  This time, I ran up it almost the entire thing and on to the finish!  I was exhausted but felt golden and extremely accomplished in the moment.

After the race, I met SBF at our designated meet point.  He finished the 5k easily, carrying our safari pack (he's bad ass) and came back for me, but somehow we missed each other in the crowd.  He ended up making his way all the way back having done the 5k twice lol. When we hooked back up we went for free beers in the beer garden...ahh the taste of sweet success!  This was my first free race beer.. and it was divine!

Even though we walked around all day, then raced in a 5k of which I had my fastest time (52:57), we still had to walk back to the bus stop at 6th and Olive...another mile.  All in all, we ended up walking 8 miles yesterday!  When we got home we did P90X stretch to get some of the soreness out.  It worked mostly but my hip was bothering me pretty tough last night.  It's still bothering me today.

My plan was to do P90X legs & back today which I missed on Friday, but instead, I am going to listen to my beat up body and skip it.  So I missed one work out this week.. it's a good lesson in moderation for me.  I busted my ass this last week, burned a lot of calories.. and need my day of rest.

So, today, I spent my time doing laundry, shopping and preparing groceries for the week and cleaning up my house.  It was slow going but good for my sore legs and hip.  I'm hoping tomorrow I feel refreshed and ready to roll!  I will hit the elliptical at the college tomorrow followed by P90X core synergistics.  I'm beginning to like core even though I dreaded it at first.  If I feel up to it, I may throw legs and back in there too.  I need to do it!  I missed it last week and then this week too, not good for my schedule!

Next weekend is the Run for your Lives zombie run in Onalaksa.  I am TOTALLY STOKED for it!  It will be me, SBF and my mom taking down runners along a muddy obstacle course.  WOOHOO!  I'm thinking, if they let me run it after.. I'm going to!  I may run slow but I proved to myself yesterday that I can do it!  There's no stopping me lol

Meh

I am feeling pretty defeated today.  This is the second day I've stayed home from work this week.  I used to miss at least two days each month due to being sick but it's been a few months since I've missed any at all, but it's still very depressing.  Before, I would miss days due to IBS and vomiting, weaknesses etc.  I contribute it to high blood sugars and poor diet.  Since my change in exercise and diet I've been feeling great so what the heck is going on these last two days?

I think that my blood sugar may be falling too low when I take my evening pills.  I've been waking up with seized muscles and the shakes during the night.  It's happened three times in the past two weeks.  This is not something I've ever experienced before!  I'm not snacking at night and only have my Shakeology as a usual snack. Shakeology has a great glycemic index.  I think that my prescription is based on a Ha1c level of 8 and not 5.6.  I should be checking my blood sugars better. Hmm guess I will get on that.

So, on top of the forced eating in the middle of the night just to control excessive medication-which makes me bloated and sick feeling in the morning, gives me headaches, on top of the low blood sugar situation sucking the life out of me- I haven't lost the 10 lbs I predicted during the last 8 week schedule.  I've lost about 5 lbs.  I have been burning mass calories, eating all healthy and doing everything right.  I've even been exceeding the workouts in my schedule to try and get those extra pounds off.  But no.. I'm losing it in a very slow and fluctuating way.  It's very depressing to realize that your best efforts are only making minimal difference...especially on days like today.

I was so excited to start a new routine in P90X today but now I can't even muster the energy to get out of bed and write this article.  The last two nights low blood sugar episodes have really taken their tole on me.  Yesterday I was able to make it to the gym for a 45 minute work out, then finished my hour with 15 minutes in the pool... and I did core synergistics during the day, but I had a headache the entire time and couldn't really get into it.  My heart rate was so high and my energy so low on the elliptical that I couldn't do my regular program, I just did a slow and steady quick start.

Then there's today... and I am beat.  Two nights in a row of waking up sick is more than anyone should have to endure.  I hate being diabetic.  I hate it and hate it until I hate it.  I'm cutting out the evening glyburide starting today.  Hopefully I am able to make it through the night tonight in tact and can wake up my normal energetic self. I plan to switch today's P90X schedule with tomorrow's.  Tomorrow is x stretch day.  I'm laying in bed all day- close enough.  Tomorrow I WILL wake up feeling good, I WILL go to the college gym and get my elliptical on at lunch, and I WILL do chest shoulders & triceps, then ab ripper 100 when I get home.

My son just came up to me and gave me a stone that will give me invisibility, make me grow a tail, and make me live forever.  Screw you diabetes!          

gym's galore

I am now officially a member of three different gyms.  It's amazing how the needs in a gym can change while your energy level and exercise route gradually increase.  Just January I started going to Curves three times a week and now it's the least effective of my workouts.  I had been going to Curves for lunch during the week day...until now.

My latest gym join is at the Everett Community College right across the street from work.  It's closed to the public, they only let students and faculty in.  Thankfully, since we are a state agency, we are able to get in for the faculty rate.  This gym is brand new and pretty spectacular!  There is a rock wall, track, state of the art cardio equipment, one impressive weight lifting circuit, free weights and one pretty Basketball court!  There are even showers and locker rooms available.

Although the college gym is...so sweet, it's not Emerald City Athletic (gym #2).  ECA has a pool for one thing!  It also has a jacuzzi, steam room, sauna, and some pretty good equipment. It's a lot busier than the college but nothing feels better than a soak after a tough work out!  So, why join the college at all?  Easy.. location.  ECA is clear across town.  I would have to go there either before work (5:30am arrival time- choke!!) or take an additional 40 minutes at lunch for driving making my lunch hour around two hours.  Starting work at 7am and leaving at 5:30 each day is just not appealing to me at all!  So.. going to the college saves driving time.  My new work schedule will be 7-4 and I get a 45 minute work out in.  Now that's what I'm talking about!

When you look for a gym.. my advise, make location part of your decision!  Time is the most valuable asset we have!  Spending it in the most effective way should be a goal for everyone.  Curves is on the way home from work, the college is a 2 minute walk..but ECA is only $19/mo, cheaper than any other gym!  So, each place I'm a current member of has a purpose in my routine and budget.  Now, if I could get the college to add on a pool/jacuzzi/steam room.. the choice would be simple!  :)  Bottom line though, it doesn't matter where you burn the calories, only matters that you do!

I will likely continue to go to Curves on the way home when I can to boost my calorie burn, and I'm still doing P90X when I arrive on the days I have it scheduled.  P90X, although giving me much definition, is not a huge calorie burning routine.  So the extra 500 or so burn during lunch is really going to improve my weight loss.   I will still go to my ole ECA fav on Friday nights and the weekends and when time isn't limited by the stupid work thing!  hehe

I think that when my contract is up at Curves I will cancel it.  I'm only going there now because I'm paying for it but I can do the same circuit training I get there but with more weight so keeping up with my level at the college and ECA.  Curves was a great beginning and I recommend it to ANYONE who wants to really start a solid program and change their lives, but for me.. I just don't need it anymore.  It's a good feeling :)

I am now on week 4 of P90X.  I'm happy with my progress so far and have been enjoying the routines.  Its going to be exciting to start week 5 as there are new routines to try!  I've made it farther in the program than two guys I work with.  To me, that's saying something!  :)  I am committed to my goal.  This week I found out that my Ha1c has gone from 8 three months ago to 5.6.  That made me smile all night and all day today!  I'm normal.. normal!  It's a proven tested fact.. ha!  My resting heart rate has also improved going from around 87 to 79.  Wow!  My poor heart is finally getting a break and not having to work so hard when I'm doing nothing and my blood sugar levels will only get better as the weight comes off.  That outta add a few of the wrinkly years to my life!  :)

Random tip

Adding Bob's Red Mill whey protein to Greek yogurt boosts the protein value by 16 grams and makes the yogurt less tart! My advice is to stir it in and let it sit for a second or two, then eat. It needs to dissolve or it's grainy. It takes a bit of getting used too, however, I find this to be a very satisfying snack! What do you think my peeps?

Weekend Madness

Hello July!  Most would say that July is a sizzling time of year.  Spring ends, summer begins.. the season go round.  But.. for those of us that live in Seattle, our seasons are pretty grey all year.  This year is really no different.  We are experiencing a very rainy summer so far, but I'm good with it.  The heat make me feel sluggish.  I would take an overcast 65 degree day over an 80 degree one any time.  I suppose Seattle is the perfect place for me! :)

The moon this month is called the Thunder or Buck moon.  It's a time where nature gives bucks the beginnings of their horns.  It's called Thunder moon due to the increase in thunder storms in some places around this world of ours.  In Nassau for instance, the forecast calls for thunder almost all week long!  If I was going to endure heat, Nassau would be the place to do it.   White sandy beaches, clear waters, and warm rain.  My vacation there was one of the greatest times in my life.  Bring on the thunder storms and the Thunder moon!  It happens on July 3rd this month.. just before the holiday.  Mother nature is amazing!

The Thunder moon is a time where energy is best used to find and define meaning in your life.  It's a great time for dreamwork and all forms of divination are favored.  So, break out your dream powder if you got it and go to work!  What do you dream about?  Sandy beaches and Bahama thunder storms?  Watching your spawn grow and define themselves?  Perhaps defining meaning or value in your every day?  Whatever it is.. focus and achieve it!  You can do it!  Challenge makes us reach for more than what we are.  Questioning the norm is how we discover new things and how we evolve as a species.

Speaking of evolving.. I visited the Bill & Melinda Gates Foundation last weekend.  I have to give a shout out to this organization and their plan to better the world.  It's amazing what we can do when we put our minds to something.  One world, one people- I love their message.  If you are ever in the Seattle area, this display is a must see!  It's located right across from the Seattle Center and is free for all!    

From last weekend, to the weekend leading into July was a great one for me!  The Seattle Big Wheel opened this weekend and me and SBF went for a ride.  I always really enjoy our outings in Seattle.  We walk along the pier, see what's new in Pike Place, and enjoy our time together with a smile.  The Big Wheel was a welcomed addition to our favorite past time.  I'm not sure there would be another occasion for riding the wheel but I'm glad we got be some of the first to check it out.

We also had the opportunity to support Seattle Firefighters while participating in an underwear run.  That's right.. underwear run!  Fireman, runners..underwear.  What could be better?  It was a great time for a good cause and a justified reason to run in skivvies in Seattle.  Although I didn't actually run, I held my usual role of support, pack mule and chauffeur for the event.  We ended up getting to the run about three hours early.  I'm not sure what happened there, but it gave SBF time to get his drink on and work up the nerve to remove his clothing hehe.  We even found $6 early bird parking whoop whoop!  So not entirely a bad thing to get to Seattle three hours ahead of schedule.

I'm hoping that the beginning of this month sets the tone for the days to come.  For 4th of July, my neighborhood goes firework crazy.  As a matter of fact, while I write this, there are fireworks going off outside my window.  I'm thinking I will take my kids up to the ice caves during the day Wednesday and make it back home in time for the local show.  I will also be spending some time making a cake for my Austin's birthday which is this month.  My baby is going to be 8!  We will be celebrating by throwing some bowling balls at helpless unsuspecting pins hehe.  This is due to happen next weekend which promises to be a busy one!  After my baby's birthday party, me and SBF are taking off to check out the King Tut exhibit at the Pacific Science Center followed by dinner at one of our favorite restaurants, Toulouse Petite in Queen Anne.  I love date night! :)

Following date night weekend, we have another holiday coming up...Bastille day!  Bastille day is the celebration of the French storming Bastille prison and the uprising against Louis the 16th.  It was the beginning of the French revolution.  Last year the minions and I met up with my mom to walk along Pike Place (one of my fav things to do..see above lol) in celebration. We spent the day wandering and enjoying each other's company from the festivities at Seattle Center to the water front.  I'm not sure what the plan is for this year but any opportunity to celebrate is a good one!

The last weekend of the month is my next 5k race.  I will be walking in the Seafair 5k.  I have a soft spot in my heart for Seafair and am happy to be participating in it this year.  I grew up in a town that loved boat drags.  Hearing the sound of the boats skip across the water reminds me of home.  I have volunteered at Seafair in the past but walking along the parade route sounds great to me!  The walk will be in the evening, starting at six with a nice downtown route.  It looks like I will be doing this race alone (alone in a group of many), but I'm fine with it.  It's going to be a nice evening walk in downtown for a good cause.  Groovy.

July is going to be a month of exciting weekends!  The way summer is intended to be.  Now it's just a matter of making it through the pesky work week to get to each one.  Piece of cake :)

What are you doing this weekend?? 

P90X aka RIP

This week I started a new schedule.  Even though I was already in a schedule for the last month, it just wasn't meeting my needs.  I started going to Curves during my lunch break and the gym after work.  That schedule was becoming routing and I felt like I needed more of a challenge to get past this current hump I've been in.  I decided to try out P90X.  It's been a challenge like no other already and it's only the first week.  I chose the "lean" program because it has the most cardio in it.  Instead of doing the cardio workouts in the program however, I am going to go do the elliptical at the gym.  Cardio is cardio right?  I would rather do the elliptical than jump around in the bedroom on my stupid knee!  I am going to substitute kenpo for elliptical as well.  Kenpo has a lot of jumping and boxing moves.  It would be cool to learn in time.. maybe the next P90X go around when I've made some improvements and gotten stronger...provided I survive the next three months!  

It's been going good but I am pretty darn sore.  I did core synergistics first.  There were a few exercises I couldn't do in the workout but I did my best and am happy with the progress I made.  Day 2, my legs didn't want to work at all.  I was so sore from core synergists that I almost couldn't get on the elliptical... almost hehe.  I made it and put in my hour of sweat.  I had a nice relaxing massage Wednesday before the gym so that made it a bit easier.  I had another most relaxing massage today due to some forgotten long term scheduling.

One may think that two massages in the same number of days is indulgent.  Then that someone could start P90X and understand lol I am so grateful that I made that scheduling mistake for this week!  After the massage today (hehe) I did chest & arms.  I was able to do all but one of the moves...back pat!  But then, enters ab ripper... ab ripper is just not right!  I mean.. who needs abs anyway?  SBF's that's who.. not SGF's!  lol Not sure if I will be able to complete the ab ripper workouts this round, but I can do crunches for 16 minutes!  That's something!  I'm looking forward to the rest of this week and seeing how much I improve next week.  Go team BeachBody! :)

Subject change...FOOD: I'm about to inherit a big bunch of canning supplies free of charge!  Goodbye canned, packed full of sodium veggies!  I shall make syrup with no artificial ingredients, and organic preserves, applesauce, nutritious all natural soups, tomato sauces, salsa...the list goes on.  I'm totally stoked about this and can't wait for delivery of the goods!

I tried organic beef for the first time this week.  It's so much tastier than regular hamburger,  I was shocked at the difference! It's expensive of course but there were 3lbs in the meat clearance section at Fred Meyer.  It's moments like these that I tell myself the cost to my health from eating toxic meat is worse than the price on that organic package! However, I'm going to be looking in the clearance section for deals like that in the future!

Speaking of deals (but having nothing to do with deals).. I finally got my PB2 in the mail from some website that was not Amazon.  It was worth the two week wait (stupid company not Amazon)!  Regular peanut butter has about 200 calories per serving. PB2 has..drum roll.. 45!  Way less fat and all that peanut butter taste too!  It's such a find!  I asked the health food store in town if they carried it and they said they are in the process of getting some on the shelf!  Won't have to order online again, whoop whoop!  PB2 is a great addition to Shakeology!  Yum!

It's finally summer in Washington- even if the weather doesn't confirm it.  Lot's of tasty things in season right now and coming up soon.  Check out the app at the bottom of the page for the skinny...love that little app thingy :)      

Speak to Me: Isolates

Today I looked into soy protein isolate, soy and whey proteins at the request of SBF.  It was an interesting quest (as all his requests are) that revealed a ton of info!  Soy is a real good source of protein in the diet.  It's very low in cholesterol and is considered a complete protein.  This means that it gives the body all the essential amino acids it needs to be considered a protein.  Soy is a great substitute for meat in this way and is sometimes used as a filler.  Makes sense considering all the good it has and it's cost effective qualities...I personally like to use soy milk in my morning Shakeology.  Less calories, same great taste!

Soy protein isolate is a refined purified form of soy.  On the surface, it looks real good!  The process takes the protein from the soy bean and extracts the fats so that the carbs and other non-protein components are removed.  It gives a pure protein product that can be added to foods to enhance texture and protein levels without adding anything else.  Sounds cool to me!

In walks Hexane

Well what the heck is that?  Hexane is the process soybean companies use to extract the soy protein from the bean, thus creating soy protein isolate. Hexane is also a byproduct of gasoline refining, is classified as a neurotoxin and as a hazardous air pollutant!  You can sometimes find soy protein isolate in products that claim to be "natural".  There is no regulation of the word "natural" in the food industry by the FDA or any there government officials.  It's sort of like chicken in that way.  It can mean whatever they tell us it means! Now that doesn't sound cool!

I was very bummed to find soy protein isolate listed as an ingredient in my new found snack, Thinkthin bars.  They are pretty tasty and packed full of protein and I enjoy them after a workout.  I called the company and asked them if they used hexane in their soy protein isolation process.  They confirmed that they do, then followed that by saying its commonly used in the soy industry.  They say they are able to extract 99.9% of the hexane out of the final product.  They say this like it's some kind of accomplishment to leave a mere .1% of toxic refined gasoline in the product!  A pinch of toxins here.. a dash there.. it's okay society, if it makes you sick, we will sell you a daily pill to fix it! It boggles the mind!

Whey Protein

Is a product derived from the process of making cheese.  You know, curds and whey?  Yeah.. so they take the whey from the cheese process and remove the lactose and other ingredients leaving only the protein.  This is a good thing for lactose intolerant people because they can get the benefits of whey from dairy without consuming the lactose.  It's a good thing for all of us as we can add it to our meals to boost our protein ingestion while dieting.  More protein, less carbs/fats/sugars gives you an increased longer lasting full feeling without the increase in calories.  Whey, including whey protein isolate, is all natural and a great dietary substitute.  It may cost a bit more to put in to a product than soy, but it costs much less to our health!

USDA certified organic foods do not allow unnatural methods of processing to display the organic seal.  The organic label is government regulated and third party certified unlike "natural" labeling.  No Hexane hiding under the organic label!  No toxins means NO TOXINS.  No manipulations!  At least the government has done something to help us dooped consumers.  Maybe someday, the USDA will regulate Montesano and their craziness in borg food as well!  Until then.. buy USDA sealed organic products... with soy if you so choose!  Nothing wrong with soy or any other product if the front of your potential package has that precious seal!

Honey Moon

All of the sudden, before you know it...it's June.  The year is half way through!  How has it been for you?  Are you where you wanted to be at this point in the year?  I am pretty happy with my place so far.  It's definitely a "half full" kind of year rather than a "half empty".

The full moon in June is called the honey or lovers moon and occurs tonight.  It's a good time to take care of things that are important or to enhance things that you already have rather than to try to acquire new.  Interesting note:  The moon is called the lovers moon this month due to folklore.  Ancient people believed that the gods and goddesses formed their sexual unions during Beltaine, which happens in early May.  As to not compete with the divine, people waited until June to perform their own sexual unions, i.e., marriages.      

In honor of the spirit of the honey moon, I will stick to that which is important to me and make enhancements wherever I can.  My fitness goal is important to me!  This month I am really getting into the thick of the schedule that will kick my butt..and I'm happy for it.  Stretching is important in exercise...so, I attended a yoga class today for the first time as part of my new routine (last week yoga was cancelled due to the holiday).  It was interesting to say the least!  I'm not as flexible as I thought I was but I'm excited to learn more as I go.  There's two yoga classes at my gym.  I did the regular yoga today but I'm thinking next week I may go for the cardio one, provided my shoulder feels better.  It's a bit sore at the moment.

The lovers moon..reminds us to be grateful for the lover we have in our lives and for how they enhance our every day.  Today was a rough day for me..it happens.  But I am thankful that I have a man who loves me and whom I love right back.  Our 22nd monthly anniversary happens on Wednesday. It seems like a lifetime of memories in the most unforgettable relationship of my life.  We truly enhance each other. I'm going to remember that this month.        

Deep thoughts about dates: True Blood season 5 starts on the 10th on HBO woohoo!! The last day of school for the minions is the 14th which means outside smells of summer comes inside. One of my bestest friends is moving to Oklahoma on the 22nd and it makes me very sad.  The Seattle Rock n Roll marathon is on the 23rd giving SBF free bling for running both NW races (Portland and Seattle).  My sister's birthday is the 25th and gift buying for her is impossible!  

Tools Part Deux

After getting a good idea of your calorie burn and intake throughout the day, it's time to adjust those numbers and get those sacks of potatoes (aka body fat) OFF! I touched on this subject a bit in the last post, but I think that having a heart rate monitor is worth mentioning more thoroughly!

Heart rate monitoring is the only way to know what zone you are achieving during a work out.  Everyone's target zone is different based on what they are trying to accomplish.  I was surprised to find that a less intense work out burns more fat than a "balls to the wall" one.  For me, the zone I'm looking for is to have my heart rate fall between 135 and 145 bpm.  When I'm on the elliptical, giving it all I've got, I can easily climb into the 156-162 bpm range.  This puts me in an aerobic zone rather than fat burning. More about the different zones at Live Strong.

Although I am still burning fat in the aerobic zone, gaining muscle, and burning more calories than in the lower intensity zone, I am only burning about 50% of calories from fat.  By maintaining a heart rate of 135-145 bpm, I am burning about 75% of my calories from fat.  Since my goal during this training schedule is to burn as much fat as possible, I need to keep my work out in the proper zone and slow it down!  There are lots of calculators on the web for determining your heart rate zone and once you know your rest rate, you can get your numbers pretty accurate.  Rest rate is best taken first thing in the morning and averaged over a few days.  There are many free heart rate apps out there. I use one called Heart Fitness on my iPhone.

Most of the machines available in the gym have a heart rate monitor built in.  All you have to do is grip the handles and it will tell you where you are at.  For a more constant monitor you can buy a heart rate monitor at any sports store.  Sometimes you can even find them on sale!  Again, be sure you get one with a strap!  I have a BowFlex heart rate monitor and it is compatible with all the equipment at the gym.  This means that I just strap it on and go.  The display on the machine I'm using tells me where I'm at without handle gripping.  Love it!

Unrelated Inspirational Side Note:

SBF is running down a mountain tomorrow...27.7 hard miles full of roads, trails and mud.  He is going to do this while carrying a 10 lb pack! He's amazing!  Whenever I am exhausted, sore, ready to throw in the towel...I think about what he has accomplished and I press on.  Today is just another day toward the goal.  I just need to get through today and every tomorrow will be easier and easier.  I have been working toward a better me for almost 6 months now and have made great progress...more than I expected!  I can only imagine where I will be in another six months.  It all starts with today.  There is no limit to what I can achieve and pretty soon, I could be running down the mountain with him! :) GO ME!      

Tools

At the beginning of the year, I used a combination of tools to give me a better understanding of my calorie intake vs burn throughout the day.  I thought someone out there might benefit from this info as to not waste time trying to figure it out.

The first tool I began using this year is an app called Calorie Counter.  This app was instrumental in teaching me my calorie intake. It's one thing to think that you are eating a minimum number of calories, and quite another to see it add up all day long!  I learned that I can stay pretty comfortable consuming between 1600-1800 calories per day.  With a Shakeology breakfast, salad lunch, yogurt and/or protein bar snacks and a well balanced dinner it's a satisfying day.  The less artificial foods you eat, the less cravings for them you have.  Seriously, the only way a healthy diet will work is to cut out artificial processed foods completely.

After a while eating this way and using the app, I have gained a pretty good understanding of serving sizes and high calorie/carb/fat foods.  I don't use the app much anymore but it gave me the building blocks of knowledge to really analyze my day.

The second must have tool is the BodyBugg.  This thing is amazing!  It calculates the users calorie burn by measuring your weight, heart rate, and perspiration rate.  I wore the BodyBugg for about a month.  It gave me a great understanding of how many calories I burn while doing different activities.  I was able to determine that on average, without any kind of exercise, I burn about 2000-2200 calories.  This is just in every day housework, shopping etc.  That's a good number to know when you are trying to lose weight.  Generally speaking...for every 3500 calories burned, you lose one pound of fat so knowing how many calories you take in is vital to knowing how many you need to burn.

Important tid bits of info I learned from BodyBugg: an hour at Curves burns about about 576 calories.  An hour walking burns about 335 calories.  It takes about 20 minutes of walking to raise your heart rate to a fat burning level.  So, for all of you out there who walk for 20 minutes at a time...you're stopping before your burning fat!  It's good for your overall health to walk so it's not necessarily a waste of time, it's just not an effective fat burning work out to walk...more like a good way to get in the habit of exercising as a routine and to maintain basic health. On the elliptical, I burn about 550 calories in an hour.

The difference between Curves and the elliptical is that I don't actually spend an hour at Curves. It takes about 25 minutes to complete the circuit.  Even when I round the circle three times (which I do regularly), it's a total of 37 1/2 minutes.  So that's about.. 360 calories for the work out.  It's about the same as an hour walk but in less time.  Less time is good!  Less time means more burn for your effort.

So..taking the two important tools information into account, I can see that on an elliptical day, I burn about 2850 (2200 daily burn + 550 workout) calories.  I'm eating about 1800 calories in a day giving me an surplus of about 900 calories on that day.  If I do that three times a week, that's 2700 extra calories right there.  A Curves day, I will burn about 2560 (2200 daily burn + 360 workout) calories.  2560-1800 intake of calories is a surplus of 760.  If I do that twice a week, that's 1520 calories added to my weekly burn, now at 4220. One more day to account for: yoga day.  I do not know how much calories I will burn doing yoga because I haven't done it yet with the BodyBugg.  However, giving it a guess...I would say it should be about the same as a one hour  walk.  I calculated that to be about 335 calories in an hour.  2200 + 335=2535 daily calorie burn.  2535-1800=735 surplus.

SO...adding up the total surplus of calories for a week in my new schedule effective this week: Monday-735 + Tuesday-760 + Wednesday-900 + Thursday-760 + Friday-900 + Saturday-900=4955 surplus per week. 3500/4955 or about 1.42 lbs per week.  That gives me a total poundage loss prediction over my current 8 week schedule of: 11.36 lbs.  This is just a rough estimate but is my best guess.

More tools!  A good heart rate monitor is essential to planning a fat burning specific workout!  You can get them pretty much anywhere...you want the chest strap! It will usually be compatible with gym equipment to give you a constant monitor during your hardest workouts.  My target heart rate for burning fat is 120-156.  I can work out harder than that, but would start burning calorie from muscle, increasing my endurance but burning less fat.

There can also be variations in calorie burn based on body type, metabolism and diet, i.e., eat a high in fat diet, you will have more new fat to burn before you can get around to the excess fat in your body.  Although I have some "hard data" figures here..it's really just an educated guess.  Of course less calorie intake means more surplus/poundage loss as well.  Since I did not account for the three weekly interval training sessions in my schedule as part of this calculation or the laps I swim after every work out.. I may lose even more, and so might you using the same schedule!  Everyone is different!  These tools allow you to figure out what works for you!  Ahh.. the beauty of tools.

Anyhoo... if you are interested in checking out the Bodybugg click the link.  For the Calorie counter app, just search for it in the app store.  It's the one with the green apple logo.  Questions/Comments?  See below!  And stay tuned to see if my weight loss prediction proves correct :)

"Go Me" 10K Results Are In

The "Go Me" Greenlake, WA 10K was a complete success!  Everyone who registered showed up and completed the race :)  I came in Elite #1 with my trusty pacer right beside.  Our final finish time was 2:24, not too shabby for 6.2 miles!  

SBF surprised me with bib's in celebration of the event.  He is so inspiring I almost cried!  Although I previously said I was looking forward to walking this race with my trusty head phones, I am very pleased to say I was wrong.  It was great to have SBF at my side, in the final tough moments, having him there made all the difference!

The feeling of accomplishment reached in setting a goal and then meeting it is unmeasurable!  I made medals to commemorate our accomplishment.  But this isn't the end for me. I am inspired to press on, set new goals and meet them.  For the next 8 weeks, I am going to focus on fat burn as planned without any official races.  My main goal for this year is to get off another 30 lbs and the best way to do that in the quickest amount of time is to spend more time doing cardio and less time walking.  So, distance is on hold for now and fat burning is a go Go GO!!

Schedules are Good M'Kay

This has been a very long week, and it's only Wednesday!  I am getting to a place where I look forward to hitting the gym and giving it all I got after work.  I think my favorite piece of equipment so far is the elliptical.  I use the one with the hand swingy thingies.  I have a heart rate monitor that works with the machine so it displays my heart rate non stop.  This allows me to stay in the target zone for the most fat burn my entire work out.  Love it!

Schedules, I feel, are a very good thing.  They are a good way to hold yourself accountable for getting the exercises in to reach your goal.  I started out with just going to Curves three times a week.  That was the spark that began the journey.  My second schedule was a novice program created by Hal Higdon (a well known runner and author) that got me into walking with a goal of reaching the 5K distance.  I never faltered from my schedule.  Every day, I had to take time for myself and get the exercise in.  I completed this goal with SBF during the Cupcake Fun Run March 24, 2012.  Onward to the next schedule.

The next schedule for me is the one I am currently following.  My goal is a 10K walk which I intend to complete on 5/25/12.  I'm feeling like this will happen around Greenlake.  Just a nice 6.2 mile walk, two laps around the beautiful lake, all by myself...just me and my headphones.  Yeah, I'm excited for it.  :)

My next schedule is done and ready to begin 5/28/12!  I'm excited about it!  Not only am I excited about the newness there, but of the additions I have made and the calories I shall burn..I can almost feel it already!  It's gonna go a little something like this...

Mon: Cross Train: 30 min equipment, Yoga Fusion 6pm at the gym

Tues:  Strength & Stretch: Morning interval training, Curves, P90X arms

Wed: Walk: 3-5 miles walk Langus

Thurs: Cross Train:  Morning interval training, 45 min equipment gym 

Fri: Strength & Stretch: Curves, 2 mile walk, P90X yoga

Sat: cross train: 60 min equipment gym, evening interval training

Sun: Rest

It's important to get a variety during the week and to not let anything keep you from it!  The only way a training program works is if you work it!  The only day I have missed so far this entire year is my birthday.  Even when I wasn't feeling all that great, I got out there and walked the distance.  Funny thing is, the more I exercise, the less days I feel sick anyway.

Cross train, followed by strength & stretch is a good way to go for a schedule... and SBF approved!  :) Today, I added the morning interval training to my current schedule.  Even though it wasn't in the original plan, due to the result of the training, it will be a great thing!  It takes just 10 minutes a day but will help me to burn calories all day long.. around 12 hours.  That gives me time to do the work thing and hit the gym in the afternoon and keep the calorie burn going till the next morning!  10 minutes...wow!  Gotta love that man of mine who told me about this training tip that will help me burn baby burn.  :)

This week, I went to Curves on Monday, walked three miles with my daughter on Tuesday, 10 minute interval training Wednesday morning followed by 45 minutes on the elliptical and about 10 minutes doing laps in the pool.  Then, the best part of all..the jacuzzi.  Spent about 15 minutes stretching in the jacuzzi...that alone is worth all the sweat, money and glory lol.  Ahhhhh.  Tomorrow I will be visiting Curves followed by a 2 mile walk.  Friday, 5.5 miles around Langus park and then Saturday is back at the gym for 60 minutes on the elliptical.  Come to me Saturday!!

Arms or Wings?

I've decided to add a section of P90X to my routine this week.  I've added the section that targets arms- specifically triceps.  I'm not real happy with the shape of my triceps at the moment.  They are flabby like wings and have always bugged me.  Luckily, SBF is doing P90X so I have the opportunity to join him!

Another "join" opportunity that happened recently is my ability to join SBF's gym!  He works out at Emerald City Athletic Club and has agreed to add me to his membership! This will allow me to do my cross train work outs on something other than the same ole glider twice a week.  Believe me when I say that the glider gets extremely boring. It would be nice to try out new equipment and..best of all...the gym has a pool and jacuzzi! Yeah.. that's right, I can soak after my work outs..ahh.. I can hardly wait!

I am excited to use the elliptical machine as my first cross train work out on Thursday and to have the opportunity to go to the gym for soaks whenever I feel like I need one.  Also, I can do work outs with SBF!  This Thursday,  it will be a 40 minute routine followed by the aforementioned soak.  Yeah..talk about a nice routine!  I am totally looking forward to it!

I can't believe I just said that I am looking forward to a work out! Ha!  So much has changed in my mentality toward exercise and fitness.  This machine of mine is getting a much needed tune up!  During my 5 mile walk today, I reflected on a moment, not too long ago, when I was exhausted after walking about a mile to have lunch with my daughter.  I have come so far since then!  I am proud of the accomplishments I have made so far and look forward to see how much more I can do!  I want this body to stick around for a while...and I don't mean sticking to the couch!  hehe.

I have to give a much deserved shout out to SBF for being my inspiration, encouragement and all around loving boyfriend!  Yes, the changes I've made I have done for myself and without his ever mentioning a need for it... however his mere presence and persistence in reaching his goals has been enough for me to want to change me.  Without a word, he has changed my life.

Coming up this week: Inspiring Hope Run on Saturday, followed by my 10K two Friday's after!  Then..who knows!  I will definitely incorporate some classes at my new gym, keep up my curves routine, get these wings of mine back to the shape of arms.. and get my walk on.. but what else?  Hmmm!

Goodbye April

The moon in April is the Grass Moon, aka Wind Moon.  The wind moon is a good time to travel or seek out new endeavors like lifestyle or personality changes. It's a time between winter and summer, when you can still set a goal to accomplish something in 2012 and get there without loss of momentum throughout the year.

April is a month for celebration!  My birthday, my man's birthday and Earth day all happen in April...all in a row the 21st through 23rd.  This year, we decided to travel, and take a beach side mini vaca down Hwy 101 into Oregon.  We had an amazing time and got to see a part of the coastline that we hadn't seen before.  It's was an all out sappy weekend :) we were able to stick to our diet along the way, having brought all our food with us!  We only splurging on a few cheese samples at the Tillamook cheese factory during our brief visit (we went through the sample line twice haha).

The best part is that we slept in the X-terra on our road trip and spent little money while having a fantastic time together!  Most of the cost was in gas since prices are flipping outrageous!  We had breakfast in Astoria with a bunch of noisy seals right on the pier, we went to an aquarium in Seaside on a sandy beach, and we saw the Tillamook Air Museum! We had the opportunity to see some of our favorite things along our journey making the trip real memorable.  I would say that travel took place this month, exponentially!

With 8 months to go in 2012, I'm on track to meet my weight loss goal!  I'm 43.8% there already at the end of April!  That's a lifestyle change percentage I'm happy to see!  I feel great! :)  I'm enjoying my time in the kitchen and learning how to make "healthy" taste good!  There are so many new all natural and organic products available at Fred Meyer that I'm having no trouble finding the right choices for my family.   In this month, I have made a lifestyle change as to what we consume in this house for sure!  I implemented the changes to the groceries I buy at the end of last month, but by the time April began, I can honestly say there were no toxins in my kitchen!

This month I have made a conscious decision to exercise some personality changes as well as physical ones.  I'm making an effort to exercise my patience, understanding, and compassion for others.  Patience in both my jobs- as a mother and employee, understanding in the limitations of others who are stuck in repetition and can see no end, and compassion enough to take time and listen when someone needs to just get it out.  Of course not all goals can be met over night.  Luckily, I have the rest of the year to master this one. Ha!

All in all, I am sorry to see April go...but all good things must come to an end... as they say.  I feel like I have really gotten the most out of the moon energy this month, utilizing it in many ways.  We did some epic traveling and I've made some lifestyle and personality changes that will help me become a better me.

Hello May!  May has some cool things in store too!  I plan to complete my distance goal this month and complete a 10K walk.  I am doing this without any kind of associated race, just walking on my own.  I have a 5K race planned in Mukilteo along the way called The Inspiring Hope run.  Of course, I am walking it, but I'm doing so with a dear friend of mine who is moving.  It will be great to get the opportunity to take a walk with her before she goes to Oklahoma.  SBF is running in the Rock n Roll Portland race this month which means anther road trip!  This one will be much more comfortable however with a jacuzzi and indoor pull to indulge in!  With all these things planned, how could the month not be fantastic?  But that's the old "glass is half full" personality talking.. all optimistic and stuff lol I think I  will keep that trait around while I coax in the new additions :)

5K Part Deux

Rain, hail, sunshine..living in Seattle guarantees the unexpected.  I love living here, don't mind walking in the rain, so today's walk in my second official 5k was a pretty perfect day!  We walked the Can Do 5K in Bothell WA.  The walk benefitted children with special needs, funding special programs.  It was a pleasure to be part of this event in it's 4th year. It was even more special that I had SBF and my mom with me to do the deed.  

We woke up at the butt crack, had our Shakeology tasty beverage breakfast and prepared for the drive to Bothell. SBF got up early and did a quick 9ish miles before he joined us just in the nick of time to begin!  It was raining the whole way and we were soaked the cold before it started.  It didn't take long though before our blood was pumping and we were half way in.  Mom and I walked at a good pace while SBF jogged backward in front of us once more.  He got a lot of high fives and comments with his backward jogging, which were well deserved!  I think I had a pretty good time this round, finishing the 3.1 miles in 1:02:58.  Details can be found at: my Can Do 5K results. 


If I have any regrets for today it is that my sister wasn't able to join us...that was a total bummer.  All in all, I am very pleased all around with today and am anxious to start my next journey...on the way to the 10k!  My training is designed and the date picked. Look out 5/22/12.. I'm coming at ya! 

Speak to Me: Taco Bell

A question was asked by SBF about Taco Bell chicken burrito and it's nutritional value.  I looked it up in Cal Counter, the app I use on my phone that helps me keep track of my calorie intake.  There are 430 calories, 18 grams of fat, 48 grams carbohydrate, 18 grams protein giving it a "score" in the program of -3.40.  I don't know a lot about the scoring system of Cal Counter but I know that anything negatively scored is not a good thing. It measures the balance in these nutritional areas to see if it's worth the calorie intake you're consuming. In this case, Cal Counter says "not worth it".  


As far as what's in a Taco Bell Chicken Burrito...Here's something interesting: The USDA doesn't regulate what companies, such as restaurants, can describe to their customers in advertisements as "beef," "chicken" or "meat," says USDA press officer Neil Gaffney.  How can  you really know if you are you eating chicken?  They say it's chicken but that means nothing specific says the USDA! There are 38 ingredients in a McDonald chicken McNugget!  WOW!  I was not able to find a list of actual preservatives used in the Taco Bell burrito but I'm certain that they are there just like in all fast foods.  I've worked at Taco Bell back in the day. It was my first job, and I can confirm that the chicken they use comes in a bag.  It's boiled and dumped in a container to throw on the line when it's warm.  


Here's all they have to say about their ingredient list on the Taco Bell website for the chicken burrito: A warm, soft flour tortilla filled with our marinated all-white-meat chicken, seasoned rice, creamy avocado ranch sauce and topped with real cheddar cheese.  There's no telling what's in there really... I can appreciate the want for it because, well, let's face it.. it's delicious!  But, it's not natural, not healthy and unknown.


The taco meat filling that is used at Taco Bell comes in a bag that is boiled and thrown in a metal container similar to the chicken.  According to the USDA, "taco meat filling" is required to contain at least 40% fresh meat and must be labeled with the product name, including the word "filling".  What the heck is the other 60%?!? You guessed it...pink slime.  Yeah.. right into that Taco Bell taco!  As of 4 days ago, Taco Bell announced they would discontinue use of pink slime.  A step in the right direction! But who knows how many pounds of it we consumed up until now. 


On the minimal plus side, although all fast food restaurants are bad, contain artificial ingredients and colors, deep fried foods filled with trans fat, etc., Taco Bell is the better demon if you must choose one in this bloggers opinion.  They offer a fresco menu option that has 7 different items on it (including the Chicken Burrito) that are under 9 grams of fat.  These items have a pretty high salt to keep in mind though.  The fresco items replace cheese with salsa to cut out the fat grams. It does not stop the artificial unknown ingredients from entering your body. 


So here is the final answer: Is Taco Bell a healthy alternative to fast food?  No, a healthy alternative to fast food would be to make your own chicken burritos from home with wholesome ingredients from the organic section at the grocery store.  I'm sure the P90X program has a similar method of getting that chicken burrito too.  

And so it Begins...

I began this year with intentions of making a lot of personal changes in my life.  It started with a change in my diet (read all about it in my topics on toxic chemicals and nutrition), and ended with a reflection on the last 20 years, a curious defiance toward my doctor and a complete change in my lifestyle. 

On January 5^th 2012, I joined Curves.  At first I wasn’t sure if it was the right choice for me but after looking at what they had to offer, I found it to be a great alternative to an everyday gym.  My problem with a gym membership is I get there and have no idea what I am doing, what machines to utilize and/or what to do next!  The idea behind Curves is to obtain a 30 minute cardio work out and strength training at the same time. This is done by completing the “circuit”.  The circuit contains 14 machines that, at the end of the 30 second cycle, allow you to work out all the major muscles.  To keep your heart rate elevated throughout the routine (and provide a complete 25 minute cardio workout  in addition to strength training), they offer bounce boards between each station.  I choose to run on the bounce boards but you can do whatever you like to keep your heart rate elevated. 

I am not able to run routinely on roads due to a meniscus tear injury in 2004 that permanently damaged my left knee and resulted in arthritis and constant achy tenderness.  The bounce boards give me a cushion that allows for less stress on my injury, enabling me to get my run on.  I began my membership with a commitment to visit Curves at least three times a week.  For the month of January, I only faltered one week in this commitment… when it was snowing real bad and I couldn’t leave home and get there.

A body in motion…

After about the first month of weekly visits at curves, and a great reduction in the amount of chemicals/poisons I was ingesting, I began to crave more exercise in my routine.  I have attended many races with SBF (www.sbf-runs.com) as his transportation, confidant and support but never walked away with a medal of my own.  SBF suggested that I challenge myself by walking a 5K.  He found a 5K race right in our home town that gave out medals to all participants.  I pondered this for a while, not sure if my knee could carry me that far.  However, my body was already in motion and the challenge began to be quite appealing…I wanted that medal! 

I searched on the internet for training schedules and found a few, but SBF suggested I follow one created by Hal Higdon (www.halhigdon.com).  Hal has been running for half a century and many have used his training schedules for their preparedness, including SBF.  Hal is also a gifted writer having written many books on marathons, training and some non-fictions. I decided to adopt his 5K program with a few slight changes to fit my weekly schedule, and start my training.  The first week started out with short walks about 15 to 20 minutes three times a week with a longer walk on the weekends.  I began doing the short walks at work during my breaks and the long walks around my neighborhood.  As the training progressed, the walks increased and so did my stamina. 

On March 24^th 2012, SBF and I woke up at the butt crack (typical race day time to wake up) and drove to the trail head where the Cupcake Fun Run/Walk began.  We got there about an hour early to ensure we had parking onsite.  The offsite parking was about .4 miles away and I didn’t want to add .8 to my very first 5K. The route was along the centennial trail in north Marysville/Arlington area.  We were one of the first participants there.  It was extremely cold and we were in our race gear (real close thin material) making it even colder.  BRR!  But, once the race started it didn’t take long to warm up the blood. 

As we began, SBF decided to tempt me by jogging the race backwards, in front of me… just out of my reach.  He had additional reasons for running backwards, working out new muscles and stretching etc (read about it at www.sbf-runs.com) . He was an absolutely perfect inspiration, claiming to have a "carrot" for me if I caught him (hehe).  The trail was a pretty mild uphill grade, a turn around half way in and down grade all the way back.  The whole thing was perfect from start to finish (although note to self: next time we plan to spend time waiting in the truck, I’m bringing blankets!!).

I completed my very first 5K walk and received my cupcake medal, and in addition, SBF got a first place ribbon for being the first male finisher, WOOHOO!  My next 5K is scheduled for this weekend and is a charity run/walk to support Autism research in Bothell.  I am personally invested in this cause, as I have an autistic son.  I am able to continue my walking goals and help a great cause close to my heart.  It’s a win win!

Tends to stay in motion…

After the 5K race on Saturday, I met my  mom and sister for an afternoon stroll in downtown Seattle.  We walked an additional 3 or so miles with hills all around.  It was a great afternoon together as always.  At the end of the day, I started adding up my mileage, and I got to thinking…I bet I could do a 10K.  


My new training schedule starts next week.  It’s an 8 week schedule that I had to tweak a bit in order to have my relaxing Sundays, but I’m really looking forward to it.  The walks are longer during the week and even longer still on the weekends. The schedule includes strength training (which I will get at curves) and cross training.  I am going to use the glider my mom is storing in my garage to meet the cross training requirement.  I am thinking I will complete the 10k around Greenlake sometime near 5/22/12.  From there.. there’s no telling what I will do! 

I used to think I just had no time to exercise or to make it an important part of my life.  SBF found a quote recently that really seems to fit here: “If you have time for Face book, you have time to exercise.  It’s not about having time, it’s about making time!”  Exercise is now a big rock (big rock/little rock is a Steven Covey prioritization thing I will likely write about later) for me- something that is required.  So it cuts into my TV/Face book time.. I’m so not missing it!   

Hydrogenated Killas!

Hydrogenated oils are bad m'kay.  They are made using hydrogen atoms!  Anything that requires a lab to manipulate it's ingredient really shouldn't be consumed, especially when one of those ingredients is known to cause health issues!  The food industries these days are getting rich off the addicting ingredients they feed their consumers and using product label manipulation to fool us into thinking their product is a-okay to eat! 

Hydrogenated oil is a process in which hydrogen gas is added to vegetable oil in the presence of a nickel catalyst.  This process forms trans-fatty acids in the hydrogenated oil.  Partially hydrogenated oils (most widely used) are things like margarine, shortening, and some cooking oils. Foods that are made with these oils are where we get trans fat in our diet.  There is also a form of full hydrogenated vegetable oil.  It's made by exposing the oil to hydrogen for a long time and create a hard waxy fat that has no trans fat and doesn't use the nickel catalyst… but its is still hydrogenated. It will show up as "vegetable shortening" in a list of ingredients.  There is NO type of hydrogenated oil that is worse than the other.  They are ALL bad!  

In 1980 it was discovered that trans fat found in partially hydrogenated vegetable oils were linked to causing heart disease, diabetes, cancer, autism, food allergies, breast cancer and autoimmune disease. That's right- 1980, however it's still being used in over 90% of food produced.  That is just insane!  It's just not necessary to use partially hydrogenated oils anymore.. but take a peek in your cub bard, read the nutritional facts and see where you are surprised to find it!  Why on earth would the food manufacturers lobby for such a manipulation in labeling and why would the FDA go for it you ask?  There's a billion reasons… and they are all green!  Food processing companies and their patents on this process would lose massive amounts of money if they had to change their method of production.  

Food companies use hydrogenated oils as preservatives, lengthening the shelf life of their products.  This allows for massive production and shipping, less spoilage and returns.  They don't care about the long term effects of this unnatural preservative on the human body consumer… they just want to ride the green wave!  Yeah, it's killing consumers (YOU) but it's a slow death and their business won't suffer…the customer base is raising their children on the same toxic products, so the next generation customer continues where their obese, diabetic parent dies off.  Not convinced?  One of the largest food production companies today is Kraft Foods.  Did you know that Phillip Morris owns Kraft Foods?  That's right, the tobacco giant Phillip Morris!  Yeah.. think this is the most honest company out there?  Cigarettes don't kill people either do they?  Yeah… do your own research!  Learn the truth!  I mean, eat what you want.. but know what you're eating!  If you're a smoker, you know it's bad for you but you do it anyway!  Your food consumption shouldn't be any different! Make the conscious choice!   

In 2002, a massive letter writing campaign began to the FDA urging nutritional facts to acknowledge the presence of trans fat in products if not ban the use of partially hydrogenated oils all together.  January 1, 2006, the FDA made it mandatory that all food labels list the percentage of trans fat therein. As you can imagine, this royally pissed off the food corporation lobbiest. Their complaints, led to the FDA's "final" ruling allowed the nutritional facts to state "Trans Fat 0" on their labeling if the product has less than 1/2 a gram in each "serving size" (what the?? 0 isn't 0??).  So.. imagine your tiny package of processed snack food. You will probably eat that entire package even though it says 4 servings inside.  If there is just under 1/2 a gram of trans fat in each serving, that's two artery clogging, cancer causing grams in your body by the time that package is empty!  The lesson here is…don't be fooled by the "Trans Fat 0" label in the nutritional facts.  READ THE INGREDIENTS to be safe. If you see the word "hydrogenated" or "mono diglycerides (they are just hydrogenated oils with a different name)" Don't put it in your mouth yo! 

School boards have been forced buy petitions brought by the PTA to remove food containing hydrogenated oils from the hot lunch menus, and soda machines containing aspartame from over 200 schools nationwide!  If your school still allows hydrogenated oils, soda machines, or any other processed unnatural foods to your child, write to the board, attend meetings, let yourself be heard!  The only way to force change is to voice your concerns and fight for it!

So what oil is safe to use without killing yourself?  Unhydrogenated vegetable oils like olive, safflower, sunflower, and peanut oils.  They are all naturally occurring monounsaturated fats and are widely available. Flaxseed oil is a fantastic option and has actually been found to reduce tumors by 50%!  Applesauce, yogurt or tofu can be used to replace hydrogenated oils in baking!  Not only is it better for you than the oil but it's a tasty alternative that brings vitamins, minerals and dietary fiber into the recipe!  It's the little differences in your diet that can bring huge change in your life.  If there's a product out there made with this stuff that you just can't live without, look for an alternative!  For instance, Nutella is well loved in my home but is made with hydrogenated oils. However, only the American version is (what does that tell you??)!  The European version is not because Europeans demand change in their products.  You can import the European version and pay for it in green rather than your health.. or look for an organic alternative!  Most health food stores can find a healthy substitute for anything!  

Once you stop letting the FDA dictate to you how much toxic poison is acceptable and start believe that "0" means "0", you will find yourself with more energy, allowing you to possibly exercise more… less hunger, allowing your diet to actually work… and a heather natural weight loss!    

Shakeology - Shake that Wallet

Shakeology appears to be a pretty good product. The ingredients are 100% natural. It has a low sugar content (4% of DV) but a very high protein content (34% DV). The calorie, protein and fat content are similar to other protein mixes but some are made with milk and therefore raise the fat/sugar content. Shakeology is mixed with water. This also makes it easier to keep on the go as you can add it to bottled water, mix and enjoy.

There are 16 different fruits, roots, berries and leaves, 6 types of nondairy probiotics, 7 probiotic enzyme blend, a 9 additional ingredients in every scoop of mix. Three of these are noted in research as being questionable as promoting what they are said to promote in this mix. The three ingredients to note here are cordyceps, acai berry and ginkgo.

Cordyceps is said to increase exercise performance but there is no scientific evidence of this. According to a test conducted by the National Institutes of Health, " It is concluded that 5 weeks of CordyMax Cs-4 supplementation [cordyceps] has no effect on aerobic capacity or endurance exercise performance in endurance-trained male cyclists." We can conclude that the same results would be shown on any form of performance exercise.

Acai berry is widely said to be a super berry with the ability to help with anti-aging, weight loss, lower cholesterol, even prevent cancer. There is no scientific evidence that it actually does do everything it boasts. There are no side effects of this fruit and it is healthy, just no more healthy than a number of other fruits.

Ginkgo can interact with certain types of medications taken for seizures, diabetes and other illnesses. It is one of the oldest living tree species on earth. A lot of research says it has great healing qualities much like acai berry but there is no scientific evidence of this. There is however evidence that it has anti blood clotting properties. If someone is taking a medication with the same effect, it can have an impact.

These three ingredients are on the bottom of the list of what's in Shakeology so there is probably minimal amounts. But my thought process on "minimal" amounts is that they are still worth mentioning…just like with aspartame and succralose, even a little bit makes a difference! However, we are talking about three natural ingredients here, only one of which actually has a side effect and even then only applies to people who already take blood clotting medication.

My conclusion on Shakeology is "approved". I think this is a great product for making sure you are getting all the goodness in nature incorporated into your daily diet. It definitely seems like a great addition, but I'm not sure it would hold a runner in between meals..however that's the same with every shake type diet. The calorie content allows for a super protein full snack supplement rather than a meal. The question is.. does the price justify a snack supplement? That just has to be decided by the purchaser individually.

Shakeology costs $4 a serving for bulk or $5 if you want individual packets. Whoah! If you are able to supplement a meal with it..say lunch, that's not too bad. But if you're having it as a snack, that's quite a hunk of change! The only real good way to price this product is to have a friend who sales it or to sell it yourself...

Death by Diet!

Curious why you are not losing weight despite your best efforts to eat low fat, protein enriched foods, sugar free options and exercising regularly?  I was!  Then I started to do some research on the sugar substitutes used in so many of the "diet" foods in today's market.  Two of the biggest and most dangerous sweeteners used today are sucralose and aspartame.

Sucralose aka Splenda,  is one of the most common artificial sweetener available today.  It is a prime example of misleading marketing.  Sucralose was discovered while trying to create a new insecticide!  Splenda does a good job of making consumers think that their base ingredient, sucralose, is safe.  Most consumers believe that this is a natural sweetener due to advertising that it is made from sugar and because the name of this product itself sounds like sucrose (sugar).  Sucralose is made when sugar is treated with trityl chloride, acetic anhydride, hydrogen chlorine, thionyl chloride, and methanol in the presence of dimethylformamide, 4-methylmorpholine, toluene, methyl isobutyl ketone, acetic acid, benzyltriethlyammonium chloride, and sodium methoxide.  Does that sound like (two syllables) su-gar?  The presence of chlorine doesn't sound too appetizing either.  Chlorine is considered a carcinogen and has been used in poisonous gas, disinfectants, pesticides and plastics. 

On the Splenda website, you can find: Sucralose (or SPLENDA® Brand Sweetener), the high intensity sweetener used in all SPLENDA® Products is not natural. It is a no calorie sweetener that is made from a process that starts with sugar. Although sucralose has a structure like sugar’s and a sugar-like taste, it is not natural. The advertising and packaging for SPLENDA® Products do not represent the product as “natural.”   

Sucralose is a calorie free substance (since your body simply cannot digest it) but Splenda has calories.  This is because Splenda contains more than just sucralose!  It also gives you a nice helping of dextrose and maltodextrin…mmm yummy!  Did you know that there is an actual formula to help determine how much sucralose is safe for you to consume?  I didn't either, but here it is:  According to the FDA, the acceptable daily intake (ADI) for sucralose is set at 5 mg per kg of body weight per day.  To determine your ADI, divide your weight in pounds by 2.2 to get your weight in kg, and then multiply it by 5. Example: If you weigh 150 lbs., your weight in kg would be 68  (150 divided by 2.2) and your ADI for sucralose would be 340 mg (68 kg x 5).  The average figure of "safe" to consume sucralose adds to about a six pack of diet soda.  So, now that you know how much sucralose is "safe" to consume.. how much do you figure you put in your body each day?  

With over 4500 products made with Splenda, it's reasonable to assume the average dieter consumes at least a cup of this stuff!  When you count the syrup in your favorite sugar free coffee drink, the number of diet soda's or sparkling waters (yes, even some sparking water contains sucralose if you see Splenda proudly displayed on the label) and the "light" diet foods that we eat regularly, are you confident that you don't consume more than a six pack?  Would you consume less than a cup of poison a day if the FDA said it was safe?  What if it had a big skull and cross bones on it instead of a sugar sounding name like sucralose?    

A recent study found that Splenda affects the absorption of prescription medications in rats.  The rats were given sucralose at doses of 1.1-11 mg/kg. After 12 weeks, they found that the rats had lost half of the good bacteria in their gut flora.  They had increased pH levels in their intestines and increased body weight!   So, with only half of the good bacteria remaining, an increased pH and weight gain, while consuming a product that is highly addictive, are we really achieving a healthier diet?  Diabetics whose medication strength is cut to 50%, metabolism is reduced and whose bodies continuously gain weight are setting themselves up to fail, and for what?  An undigestible substitute to pure table sugar.  

Some other researchers have stated that the rat study is not true and state that the only way to know for sure is to do long term studies on humans which hasn't been done (hasn't been done?  Really?? Why is that when this product ins in so much of our food??). Common sense dictates that eating something that can not be digested, removes the good bacteria that you need in your stomach and slows your metabolism simply is not a good idea.  However, taking the time to test and protect consumers is just not cost effective.  So shovel it in weight loss fanatics!   

Oh and just so you know, even if you aren't an avid diet soda drinker, you're going to get that sucralose injection anyway.  Studies have shown that when the undigested waste comes out of your body and is flushed away (the percentage of it that actually comes out and isn't store in the bodies fat cells) it gets to the treatment plant where it continues to defy consumption!  It becomes part of the water supply and is a widespread contaminant in waste water, surface water and ground water!  Water samples from 19 US drinking water treatment plants serving more than 28 million people were analyzed for sucralose.  The sweetener was found to be present in 15 out of the 19 treatment plants tested!  Sucralose is a recalcitrant compound.   Recalcitrant compounds are organic or synthetic compounds that resist being broken down by chemical processes.  The average amounts of sucralose in source water was 440 ng/L and 350 ng/l in finished water. So even if your main source of refreshment is tap water, you're adding sucralose to your diet!  Like it or not, this stuff just doesn't go away and its everywhere!  

Trying to calculate the total mg's you are consuming each day can be impossible- especially when it's found in the least likely places (like tap water!).  Don't be fooled by labels that say "less than 2%".  Be sure to look at the serving size of that 20 oz diet soda and notice the 2.5 servings in your hand.  That's 4.5% of 20 ounces to add to your daily consumption… per bottle.  

Moving on from sucralose (with a slight shiver), another popular sweetener is aspartame aka NutraSweet.  Aspartame accounts for over 75% of the adverse reactions reported to food additives to the FDA.  Reactions such as headaches, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathy difficulties, anxiety attacks, slurred speech, loss of taste, memory loss and joint pain (phew)!  DKP is a byproduct of aspartame metabolized.  DKP has been implicated as causing brain tumors.  When it's nitrated in the gut, it produces a compound similar to n-nitrosourea, a powerful brain tumor causing chemical.  DKP has also been implicated as causing uterine polyps and changes in blood cholesterol.    

Here is a list of chronic illnesses that can be triggered or worsened by ingesting of aspartame: brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson's disease, alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia and diabetes.  Wait, back up.. that last one.. it's DIABETES!  This is the main targeted consumer market for this product!  Diabetics are told that this is safe!  That's it's better for them than sugar and to use it in every meal as a safe reliable substitute! 

Why is our society seeing an increase in birth defects, fibromyalgia and diabetes?  I will give you one guess!  And once your diagnosed with diabetes, you're told to ingest the "light" enemy daily!  You consume sugar substitute due to the problem, your problem worsens, you take more medication, add more sugar free substitutes, gain wait, your problem worsens…a vicious killing cycle! 

According to the latest Autism statistics conducted 9/1/11, One in 91 children in the United States has Autism.  This is up from One in every 10,000 in the 1970's.  This figure does not include PDD, Asperger's and a few other spectrum disorders.  More children will be diagnosed with Autism this year than AIDS, diabetes and cancer combined.  Wow.  Autism is the only disorder that is rising dramatically while mental retardation, down syndrome and cystic fibrosis is staying about the same.  The cause is not in inability to diagnose, the problem is simply multiplying!  The cause for Autism is unknown but According to Dr John Olney, the cause is aspartame.  Dr Olney was the founder of the field of neuroscience called excitotxicity.  He tried to prevent approval of aspartame.  He said if the FDA approved this birth defects would be on the rise.  It is especially dangerous when mixed with other excitoneurotixins like MSG.  Aspartame changes the brains chemistry and causes psychiatric and behavioral problems.  It also interacts with vaccines which can cause autism.  "Children don't have a chance" said Olney.

So what is aspartame?  40% of aspartame is made from Aspartic acid.  It's an amino acid.  Aspartate acts as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron.  If you have too much aspartate in the brain, it kills certain neurons by allowing the influx of too much calcium into the cells.  It basically excites and/or stimulates the neural cells to death!  Oh and it's addicting so the more you eat the more you want Our brains have something called "The blood brain barrier (BBB), which is said to protect the brain from excess aspartate getting in but it does not protect all arrears of the brain and is also damaged by chronic conditions (such as those indicated above, including diabetes!!) and therefore allows more and more seepage of the aspartate into the brain to excite your cells to death.  Nice huh?  The vicious killing cycle continues…   

50% of aspartame is Phenylalanine.  This is an amino acid normally found in the brain.  People who suffer from PKU cannot metabolize phenylalanine.  "Contains phenylalanine" is the only warning label on a product containing aspartame to warn sufferers of PKU.  What about the rest of us? It has been shown that people who ingest aspartame, especially along with carbohydrates (which most foods have in some quantity), can have excess levels of phenylalanine in the brain even people who do not have PKU! Excessive levels of phenylalanine in the brain can cause the levels of seratonin to decrease, leading to emotional disorders such as depression.  Even a single use of aspartame causes the blood phenylalanine levels to rise.  

It has been shown that phenylalanine is metabolized much more efficiently by rats than humans.  SO.. all those test that say "oh yeah, it's okay to ingest this stuff" by the cup full, but are testing on rats.. don't really have a clue what the long term effects on humans are!  Early studies measuring phenylalanine build up in the brain have shown to cause schizophrenia and  more susceptation to seizures. So not only are we hopelessly obese due to the vicious killing cycle, we are depressed about it and possibly having seizures and schizophrenic mental problems!   

The remaining 10% of aspartame is methanol.  Methanol is a deadly poison.  It actually does have a skull and crossbones!  The EPA assessment of methanol states that it is considered a poison due to the low rate of excretion once it is absorbed (wait, doesn't sucralose have the same problem?  The "never go away" factor?)!  You can absorb more of this poison into your body by way of aspartame when you heat it up or improperly store it.  So, the next time you heat up America's favorite bowl of sugar-free Jello, if it contains aspartame, you are releasing a nice dose of methanol into your system!  The body breaks down methanol into formic acid and formaldehyde.  Formaldehyde is a deadly neurotoxin. You know, the stuff we use to embalm our dead?  The EPA says we should not consume more than 7.8 mg/day (of formaldehyde? What the?).  A one-liter aspartame sweetened soda contains about 56 mg of methanol.  If you are a diabetic told to eat sugar free foods, you could be consuming upwards to 250 mg of methanol daily…which is 32 times the EPA limit!

Symptoms from methanol poisoning include headaches, ear buzzing, dizziness, nausea, gastrointestinal disturbances, weakness, vertigo, chills, memory lapses, numbness, and shooting pains in the extremities.  It has also been linked to behavioral disturbances and neuritis.  The most well known problems from methanol poisoning are vision problems including retinal damage and blindness, which is another symptom brought on by diabetes (how can diabetics be the target of this market??).  It interferes with DNA replication and causes birth defects!  

Due to the lack of a couple of key enzymes, humans are many times more sensitive to the toxic effects of methanol than animals.  Studies that say it's safe due to their testing results on rats are misleading us all.  The troops of Desert Storm were given large amounts of aspartame sweetened beverages that were heated over 86 degrees in the Saudi Arabian sun.  Many returned home with numerous disorders similar to what has been seen in persons who have been chemically poisoned by formaldehyde.  I have bought a 12 pack or two from the Safeway fuel stations warm from being in the sun all day.  I just throw it in the fridge to cool before consuming!  However the damage is already done and the poison at work due to the increase in methanol! No warning labels, no skull and crossbones just a warm soda needing a glass with ice right?  So wrong!   

Cigarettes are commonly known to cause birth defects and be extremely unhealthy for you.  There is a warning label required on every pack!  I recently bought a Diet 7up because it said "100% natural flavor" on the side.  I read the list of ingredients and was shocked to see aspartame on the label!  I did some research and found that 7up was allowed this manipulation because they didn't add the aspartame as "flavor".  Are you serious?  Not only is there no huge warning label, there's a "100% natural flavor" stamped right on the package!  Unbelievable!  In 1993 the FDA approved aspartame as an ingredient in numerous foods that would always be heated above 86 degrees.  What the heck!?!  This is the government that is supposed to be protecting us!  Yeah.. right!  

So, why is aspartame so commonly accepted?  Besides the misleading research, I think it's a phenomenon of manipulative marketing and uneducated consumers.  I would venture to say the drug industry has a helping hand in this since the "diet" craze sugar substitutes have resulted in an increase of the need for medications and a continued steady increase in dosages as they slowly quit working on the poisoned body!

What's the answer?  We can't go without sweet in our day- especially those of us (me included) with a sweet tooth!  The answer is Stevia.  It's an all natural sugar substitute that does not have poison in it!  Not only that but it has been proven to actually promote additional insulin production in the body!  Great news for diabetics!  Its helping to reverse diabetes and metabolic syndrome!  The Japanese have been using Stevia for over 30 years with no adverse results.  I'd call that tried and true testing on humans.. not rats!  Stevia is a mix of about 240 species of herbs and shrubs in the sunflower family.  It's new to the market but growing in popularity as consumers learn of all the information i've outlined here. Safeway has a brand of natural refresh soda made with stevia.  It's delicious and about 50-80 safe calories.  More than zero, sure, but completely digestable without brain damage and beyond.  

If you can't find a stevia option for what you're after, your better off going with plane old sugar!  Yeah, it may have carbs and calories..all natural things...it's what it doesn't have that matters.  Look at the label, eat natural made when you gotta have some sweet...save your life! Take the time to write to the corporations that feed America like Kraft, Unilever, even Starbucks, etc.  Tell them we demand a better option in our food choices!  Stevia is available, we need to make a conscious effort to change- fight obesity, diabetes, birth defects, heart disease,etc.  Don't be fooled by misleading labels and close eyed consumerism!   We deserve better than that!    

I am not a doctor, or a nutritionist, a pharmaceutical rep or scientist.  I am a working mom with three children, one of which has Autism.  I am a consumer fooled by the labeling integrated into the masses.  I am a diabetic from a long line of diabetics.  After 17 years of increased prescriptions, regular exercise and sugar free food intake with no significant weight loss, I'm making a personal choice to change!