To Your Health!

My apologies.....

2009-09-11T12:06:00.002-06:00

I need to apologize for a lack of posts these past months. Here are my excuses......errr, umm, I mean reasons; I have been studying and training for a new job (when all is said and done I will post about it, as I am very excited to have the opportunity), I have been ridding my house from top to bottom of excess stuff for a garage sale, I was getting my kids ready for school. OK so there ya go!
TO YOUR HEALTH!

My new favorite fitness tool (being bugged)!

2009-06-25T16:15:00.010-06:00

I don't like to play guessing games, or spinning my wheels when it comes to losing weight, but that's what most of us do. We get a ballpark number of calories we need to maintain our current weight, and then create a calorie deficit based on our goal which is achieved by exercising and watching our calorie intake. That's all fine and well, but I don't want to wait a week or so to see if I have created enough of a deficit to reach my goal. And then typically when the goal is not met, you have to decide if you want to eat less or exercise more, and then use a ballpark number again to increase exercise by, or reduce calories by, to wait and see once again if you'll meet your goal. How many calories am I actually burning on a daily basis, and how many calories are being burned during any given workout? I didn't know. I could only use ballpark numbers which seemed to be way off given no weight loss was occurring. You've probably done the same, watched and maybe even kept a food journal of what you ate, did your cardio and resistance training like a good little soldier, with little or no results, week, after week, after week! HHHMMM! I'm missing something here, in the overall picture there is crucial data that seems to be left out. This is something that has 'bugged' me for quite some time now, and I have been very frustrated with not knowing how many calories I was burning, especially when I exercised. But then one time while watching the Biggest Loser, I saw something on the contestants arms, and then later it was explained what they were, and what they did. The contestants were wearing the 'Bodybugg'. It is a personal calorie management system that uses specialized sensors to monitor calories burned with an accuracy of over 90%. It also has a built in pedometer and has a web based program where you enter calories consumed and download the data from your 'Bodybugg'. I started looking into buying one in late 2008 and found out the next version, version 3 was going to be released towards the end 2008. So I kept waiting and eagerly anticipating the release date. So finally it rolls around, and wouldn't ya know it, I couldn't afford it at that time. I wanted one sssooo bad I was ready chew off my own arm just to get one! Ugh! So I kept watching the prices and they were not going on any good sales. Ugh again! Then finally about 6 months later, 24 Hour Fitness put it on a good sale and I was finally able to afford it! I also got the Digital Display which is like a watch, but it gives you instant feedback on all of the data the 'Bodybugg' records. That means I don't have to wait till I can download the data to my computer to see how many calories I have burned or see how many steps I have taken etc. YAY! I finally got my mitts on one and couldn't be anymore enthused! Initially I was more interested in knowing the number of calories I was burning than the break down of the food data that I was entering. Don't get me wrong, I am still very interested in the number of calories I am burning, but after seeing the breakdown of a couple days worth of food I was in shock. I eat pretty healthy and try to watch my sodium consumption but I had no idea till now, exactly how much sodium I was taking in on a daily basis! Wow, what an eye opener. Then another shock would follow, I was burning nowhere near the number of calories I thought or felt like I had burned during various workouts! So now I feel I finally have the missing data that I need to be able to stop spinning my wheels and finally take off on the weight loss highway! I think overall the 'Bodybugg' is an invaluable tool not only for weight loss and weight maintenance but the web based program gives a great breakdown of how healthy or unhealthy you are eating. I know there are websites out there where you can just log your food intake, but without the data you get from the 'Bodybugg' you don't get an overall picture that includes your calories burned and steps taken and activity levels for 24hrs a day! I don't know about you, but this is one case where being 'bugged' is not a bad thing. If you would like to learn more about the 'Bodybugg' go to www.bodybugg.com . For now I am thoroughly enjoying being 'bugged', and will update you on how well it actually helps me to achieve my weight loss goals. So until next time........
TO YOUR HEALTH!

Not all grams of caloric nutrients are created equal!

2009-06-24T17:46:00.005-06:00

First off, nutrients are life-sustaining substances found in food. They work together to supply the body with energy and structural materials, and to regulate growth, maintenance, and repair of the body's tissues. Proteins, carbohydrates, fat, vitamins, minerals and water are the six major classes of nutrients. But proteins, carbohydrates and fat are the three nutrients that provide calories. These calories are used by the body to sustain life by helping to maintain body temperature and facilitating the growth and repair of all organs and tissues. Many people believe carbohydrate calories are 'good' calories and fat calories are 'bad' calories. But they both serve a vital purpose in our diet. One reason fat calories are considered bad is that Americans eat too many of them, which can result in excess body fat and weight. Fat is a very concentrated source of energy and contains more than twice the calories of protein and carbohydrates. Alcohol also provides calories, but is not considered a nutrient since it does not contribute to the growth, maintenance, or repair of body tissue. I know that sadden a lot of you, sorry! Furthermore, alcohol can be converted to fat when total caloric intake exceeds caloric output. So here is the breakdown of calories per gram for the three 'nutrients', but I also included alcohol just as an F.Y.I.

1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories
1 gram of alcohol = 7 calories

So there you have it, now you know why all those things we Americans love to eat (and drink) contain sssssooooo many calories!

TO YOUR HEALTH!

Day 23 of SHAKEOLOGY and Viola!

2009-06-23T09:39:00.003-06:00

So from day 10-22 I have been drinking the Chocolate/Banana shakeology concoction, or just having it with milk. But today on day 23, a new day has dawned, as well as the BEST concoction I have come up with thus far! Viola!! This one skyrockets straight to the top of my 'imaginary list'. Oh YEAH this one rocks! I used 8oz. of Blue Diamond Almond Breeze in the Original flavor, 1 scoop of Chocolate shakeology, about 1 cup of ice, and the secret, awesome, rockin' ingredient is........1tsp. of pure Peppermint extract! Oh pure joy for my taste buds! Heaven....I'm in heaven! OK enough of that, I will be posting later on my new favorite high tech fitness tool! Check back later to see what it is!
TO YOUR HEALTH!

YUMMY FOR MY TUMMY!

2009-06-16T17:07:00.004-06:00

So I started P90X again and this time I am making changes to see if they will make a big difference in my energy level so I am able to finish the program this time. The differences this time are that I got the P90X Health Formula Multivitamin supplement, and the Results and Recovery Formula drink to use, and I am increasing my calorie intake. The last time I did P90X for 5 weeks and was sssooo exhausted I stopped and changed to Power 90, which I really liked. But there is just something about P90X, it keeps calling you 'come back, come back and Bring It!' OK so maybe that's just the voices in my head, but nevertheless there is just something about this program that leaves you wanting more, even if it is very challenging. So today was the day of the big return to P90X, and afterwards (within 1 hour after) I had the Results and Recovery Formula drink. Smooth Orange is it's name and SO YUMMY FOR MY TUMMY is it's game! It is sssooo good it reminds me of an Orange Julius. Talk about motivation to workout, I think I'll find excuses to make sure I workout now, just so I can have the drink after. I kid you not, it is that good! Till next time!
TO YOUR HEALTH!

Day 10 of SHAKEOLOGY!

2009-06-13T19:52:00.004-06:00

OH big mistake today. I had read a recipe on the 'Team Beachbody Community Message Boards' and the guy used instant espresso in the chocolate flavored shakeology, so I thought I'd give it a try. It goes as follows, dissolve 1 tbsp. of instant espresso in a little water, add 1 cup of milk, 1 scoop of chocolate shakeology and some ice. I did 3 teaspoons of espresso, not a measuring spoon, just a regular teaspoon instead of the 1 tbsp. as per directions on the espresso packaging. Ooohhh, yucky, icky, patooie, I tried to be brave and drink it but alas I could not......I dumped it down the drain! It may be that I just don't like espresso (I had never tried it before), and after what it did to my shake I don't think I will try espresso again. Next time I will chill some homemade coffee and try that, I don't think it could be any worse than with espresso. Oh well, you never know until you try!
TO YOUR HEALTH!

Day 6-9 of SHAKEOLOGY!

2009-06-13T19:46:00.002-06:00

My concoction from day 5 was too yummy to waiver from it.....so I didn't for days 6-9! I will note that I am starting to feel better overall. I feel like I have a little more energy, I feel like I can think clearer and concentrate a little better. We'll see...I'll keep ya posted!
TO YOUR HEALTH!

The importance of Warm-up and Cool-down!

2009-06-10T12:14:00.005-06:00

It used to be that I didn't really warm-up before exercising, but usually did a cool-down and stretched. I guess I had the mentality that I just didn't have time to warm-up or that I just wanted to get to the meat of my workout and get it done. Anyway I know better now and have for quite some time now, but I though I would share the 'rhyme and reason' behind why one should.
Warm-up and Cool-down periods are essential to any exercise session, not just aerobic. Warming-up brings about important physiologic changes that reduce the risk of injury, as well as make the exercise session more comfortable. First it causes an actual increase in the temperature of the muscle and connective tissue, thereby reducing the risk of soft tissue injury. Second, it allows the cardiovascular system to effectively adjust blood flow from the abdominal area to the active muscles where the need for oxygen is increasing in response to the exercise, while maintaining adequate venous return. This blood shunt is accomplished by constriction in arteries that supply blood to the gut, and dilation in arteries that deliver blood to the active muscles. Heart rate will quickly rise to near maximum in an attempt to supply adequate oxygen if the necessary three to five minutes of warm-up are not performed, especially if an intense pace is attempted too soon. Cool-down to 18 to 20 beats per 10 seconds (108 to 120 bpm) to allow the system to reverse the blood shunt. So in closing, adequate warm-up and cool-down periods not only reduce the potential for fatigue, but they also reduce the risk of exercise-related injuries.
TO YOUR HEALTH!

Day 5 of SHAKEOLOGY!

2009-06-08T10:27:00.004-06:00

So I know yesterday I said I was going to try the 'mocha frappuccino' today but I changed my mind. After yesterday I just didn't want to be disappointed again, I wanted to start this Monday off on a positive note.....and that I did! I put in a 1/2 cup of water, 1/2 cup of Vanilla flavored almond breeze made by Blue Diamond, 3/4 of a medium banana, 1 scoop of chocolate shakeology, about 1 cup of ice. If I have failed to mention it before all of my concoctions have been put in a blender. Viola! The best concoction I have tasted yet, this one goes to the top of my imaginary list. It reminded me of eating one of those frozen chocolate covered bananas, YUM! It's going to be a good day :)
TO YOUR HEALTH!

Day 4 of SHAKEOLOGY!

2009-06-07T19:02:00.004-06:00

This morning I added 8oz. of Starbucks 'coffee frappuccino' to 1 scoop of chocolate shakeology and about 1 cup of ice, and wasn't too thrilled with it. Not worth the cost of the frappuccino nor the extra calories etc. that it added. I have a 'mocha frappuccino' that I will try tomorrow morning.......we'll see.
Oh yeah, had an interesting afternoon, we had a tornado hit about 1 mile south of our house. I had went outside under the cover of my porch to watch the hail storm and spotted it. It took about 20 min. till it dissapated from the time I first spotted it. Some minor damage to some houses was reported as well as a travel trailer being thrown into the neighbors RV....bummer, but no one was reported to have been injured. It was apparently 1 of 5 tornados reported in Colorado tody, so a little bit of excitement for an otherwise lazy Sunday!
TO YOUR HEALTH!

Day 3 with SHAKEOLOGY!

2009-06-06T11:21:00.004-06:00

OK so today I decided to add coconut juice to my shakeology in an attempt to get a chocolatey coconut 'almond joy' type of flavor. I put in 3/4 cup of 1% milk, 1/2 cup coconut juice, 1 scoop of chocolate shakeology and about 1 cup of ice. Not so yummy I must say. I was very disappointed with the results. This version will not make my list. I will continue to make attempts at this desired flavor. See ya!
TO YOUR HEALTH!

Brett Favre "Brings It!" do you?

2009-06-05T15:53:00.004-06:00

5/18 — Brett Favre "Brings It!"
Arguably one of the greatest quarterbacks in NFL history is taking on the X! With all the fitness experts, trainers, and nutritionists at his beck and call, Brett Favre—in his own words—is choosing Beachbody's P90X® as his routine of choice. Now that's something to Tweet about!
Check it out! http://twitter.com/brettfavre
"Get It!" on my website http://www.loveafitlife.com/
TO YOUR HEALTH!

Sheryl Crow does it, do you?

2009-06-05T14:34:00.005-06:00

Sheryl Crow was on the red carpet at the Grammys and was asked what she did to stay in shape. Her reply was "P90X", watch the video, then go to http://www.loveafitlife.com/ to get it for yourself and you can do it too!
http://www.youtube.com/watch?v=oEUPf4JUoW4
TO YOUR HEALTH!

Day 2 of SHAKEOLOGY!

2009-06-05T10:12:00.003-06:00

Ok so this morning I added 1 tbsp. of peanut butter to my chocolate shakeology, everything else stayed the same form my Day 1 recipe. Wow....what a world of difference 1 tbsp. of peanut butter could make. Who knew? It was pretty darned good! This one will make my list, that is when I make a list.
A few people have posted on the Team Beachbody Message Boards that they have had bloating, gas etc. after drinking shakeology, but I have experienced none of that so far. Until next time....TO YOUR HEALTH!

First day trying SHAKEOLOGY!

2009-06-04T08:44:00.006-06:00

So first of all I will explain what shakeology is for those of you who do not know. Shakeology is made by Beachbody which makes fitness programs and nutritional supplements to aid in acheiving your fitness and weight loss goals. Shakeology is their latest product, it is a nutritional meal replacement shake it comes in Chocolate or Greenberry flavor. This is how it is advertised "SHAKEOLOGY, 70 healthy ingredients, one meal. You'd have to eat a huge bowl of fruits and vegetables to equal the nutritional value of one shakeology serving." Theres a lot more information on the benefits of shakeology but I won't post them here. If you want all of the information go to http://www.shakeology.com/. There are also recipes there for both flavors.
I received my order of Chocolate shakeology yesterday afternoon after eagerily anticipating its arrival to my door step, so OK it was actually in my mailbox. I waited till this morning to try it since I wanted it as my breakfast meal. I am not a breakfast person, give me my coffee and call it good was my motto. But this is not good for your body especially if you are trying to lose weight and get in shape. I can drink a meal replacement shake for breakfast much easier than actually eating something. I followed the directions on the bag, I used 8 oz. of 1% milk, 1 full scoop, and about 1/2 cup or so of ice and mixed it in my blender. I took my first taste and it wasn't bad not as great as I had hoped, but not bad. I would liken it to tasting chocolate cake batter without all of the sugar yet added, or cocoa puffs. Again it was not bad and I could drink it every morning as is, but there are alot of recipes out there for shakeology that are suppose to be awesome! So I will post them as I try them. For me I am more eager to find out what health benefits I will experience from drinking shakeology. I don't expect anything to happen immediatley, but when I do start to notice changes I will post them. Gotta go, I hear my daughter screaming for me....mommy slave signing off!
TO YOUR HEALTH!

Spinach, chicken and rasberry salad

2009-05-30T08:40:00.007-06:00

Last night I was watching Housecalls on FitTV and they showed a great 'snack recipe'. It was called spinach, chicken and rasberry salad and it looked really yummy, even my 6 year old son though so! So here it is:
1 cup fresh spinach (washed)
2 oz. canned chicken
1 cup fresh rasberries (1/2 goes in salad, 1/2 goes on top)
2 tbsp. light or fat-free rasberry vinagrette dressing

Combine spinach, chicken, 1/2 of rasperries, dressing and toss together, then top with remaining rasberries.

I have not tried it yet but when I do I'll post my thoughts, please do the same if you try it before me! Following is a link to some of the recipes from the housecalls show:
http://fittv.discovery.com/fansites/housecalls/recipes/recipes.html

Have a great day.....TO YOUR HEALTH!