AH HA!!!

While doing a little shopping with Chloe at the dollar store, I came across a book called "Eat Your Way to a Healthy Life" by Ed & Elisa McClure.  I almost didn't buy it, because I thought it would be like all the others that I tried and failed.  Something inside me made me get it, and I'm glad I did.  I couldn't put it down.  It discussed the Zoe 8 Weight Management Program which lines up your spirit, mind, and body.  That's what I was missing.  The body is the Lords temple, I should have brought him in on the plans to change it.  He should be included on all things.  I suggest to everyone who wants to live a healthier life to go and get this book.

a cardio challenge

Bob Harper (BL trainer) posted this cardio challenge.  I'm going to try it... someone join me, I don't want to be the only one.  http://www.mytrainerbob.com/blog-posts/bob-harpers-inside-out-method-cardio-pushups

I'm bouncing back

Almost 2 weeks ago I ate some bad venesan (deer meat).  That on top of the flu bug and some other health problems, I have been sick and dehydrated.  I'm drinking lots of water and will try to take a small walk tomorrow and slowly build my strength back up.  I don't want to jump back into my routine, that'll be a good way to make me sick again.  As a single mother, spending time in the hospital is not an options.  Remember, even though being sick can be a set back on the weightloss journey, you don't want to try to make up for lost time.  Just take it easy and keep moving foward.

8 slim-down tips from The Biggest Loser trainers

 Get Ready to Lose!

Now you can learn to shed pounds using the very same diet strategies that Bob Harper and Jillian Michaels share with contestants at The Biggest Loser ranch. As Bob and Jillian like to say, when you're trying to lose weight, success depends on one person: you. Make the commitment to eat healthier and amp calorie burn and the pounds will start to melt off. Are you ready?

1. Crank Up the Incline

Run for the hills.

Jillian says, the next time you're doing your treadmill workout try boosting the incline. You'll change the muscles you're training; you'll up your calorie burn by increasing the intensity; and you'll add some variety to your cardio so you don't get bored.

2. Hold That Position

Just because your heart isn't pounding doesn't mean you're not working out.

Core workouts focus on improving strength and stability of the torso. Holding a yoga or Pilates pose offers as much of a challenge as a sweat-drenched workout, says Bob. Start by holding a pose for 5 to 10 breaths, then gradually work up to holding it for one minute. These workouts offer benefits such as improved posture and strengthening the lower back as well as your abdominals.

3. Ditch the Soda

Quench your thirst with better bubbles.

When it comes to choosing a beverage, don't drink soda, says Jillian. Whether it's sugared soda or diet soda, it's terrible for your body. It'll put weight on you, dehydrate you, and deplete the minerals from your system. Make a smarter choice. Sparkling water, unsweetened iced teas, green tea and white tea have been shown to burn more fat and up to 78 more calories per day.

4. Throw Your Weight Around

Discard the equipment for allover results.

Jillian says that a great way to improve your balance and coordination is to work with your own body weight. Oftentimes when you go to the gym and you work on machines, it artificially isolates a muscle, which isn't natural. But when you do things like squats, lunges, pushups, crunches, pull-ups--the variety of exercises is almost endless—you're forcing your upper and lower body to synergize and work together. This gives you more balance, more stability, more coordination and better overall performance.

5. Get Menu-Savvy

Pay attention to these healthy food terms.

Almost 25% of Americans' meals come from eating out. So it's important to make your next restaurant visit a healthy one. Jillian suggests you look for steamed, boiled, baked, grilled, poached, or roasted foods on the menu. Don't be shy about making special requests if you don't see a figure-friendly option. When in doubt, go the salad route. Salads are a healthy choice, especially with dressing and cheese on the side.

6. Avoid Over-Processed Foods

Read nutrition labels to identify diet disasters.

Bob suggests avoiding foods containing high fructose corn syrup, a sweetener and preservative that helps extend the shelf life of food. (Foods to watch out for: soda, cereals, bread, breakfast bars, ice cream.) It's found in processed foods that are often high in calories and low in nutritional value. Simply read the nutritional facts on your favorite foods to see if they contain high fructose corn syrup. If they do, throw them out.

7. Eat These for Stress Relief

Swap junk food for healthy comfort foods.

Bob says it's easy to make poor food choices when we're stressed—but here's the skinny on some real stress-reducing comfort food. Walnuts help replace stress-depleted B vitamins and it's a great source of omega 3s. Also try eating asparagus, a natural mood lightener. Dip them in fat-free yogurt for a touch more calcium. And when chocolate and only chocolate will do, go for the dark option. Dark chocolate contains anti-oxidants with the strength to fight not only cancer but also heart disease.

8. Torch Calories with Weights

Strength train for maximum calorie burn.

When you're working out, it's important to incorporate weight training into your routine says Bob. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.

Get a Biggest Loser 1-Week Sample Meal Plan.

Join The Biggest Loser Club for daily meal plans, recipes, a customized fitness program, and more!  (http://www.biggestloserclub.com/)

Doctors TV free health tips

I just got done watching the Doctors on Fox, and they had some great tips on taking care of a variety of health situations for free.  Jillian Michaeals was on there and gave her advice as well.

http://www.localharvest.org/  Some farmers markets will let you take fresh produce if you volunteer.

http://www.somniorunning.com/ Click on "sign up to be a wear tester".  They will send you a free pair of running shoes to try out.

Check out gyms with free membership trials.

You can go to various websites to sign up for free products.  You can do this will most of your favorite products.  Here are some sites that can guide you in the right direction.  Still watch out for scams.  Never give your credit card number.  Remember if it's free, there's no need to give it.
http://www.mamacheaps.com/, http://www.freeflies.com/, http://www.craigslist.org/, freecycle.org

Most stores have Dr. Scholls "foot mapping" machines.  In a few minutes, it will tell you for free what kind of insoles would be best for your individual feet.

Every pharmacy has a blood pressure machine.  Check it out.  Remember, there are no symptoms for high blood pressure.  So if you can check it for free, do it.

Free clinics are available to those at and below the poverty line.  You'll be able to get check ups, immunizations, maternity care, prescriptions, etc.  Some sites you can go to for more info are http://www.freeclinics.us/, http://www.stdcheck.org/, http://www.plannedparenthood.org/, and this one's not on there but I'm adding it http://www.womenschoicecenter.org/.

Some hospitals give free mammagrams.  Go to http://www.komen.org/ to find one in your area.

http://www.vsp.com/ will hook you up with places that give free eye exams and a free pair of glasses once a year.

For these and other tips, go to http://www.thedoctorstv.com/, and look up the episode for November 9, 2010.

Jillian Michaels's homemade gym ideas

Hand/dish towels--one under each food while in plank position.  Slide feet underneath you bringing your butt up, then stretching them straight back.  Then open and close legs.  This will strengthen your legs, butt, and abs.

Chair or coffee table--sit on edge with hands holding on both sides.  Feet straight out front on heels.  Lower your butt down with elbows in a 45 degree angle, lift yourself up and down.  Strengthens your butt, legs, abs, arms, and chest.

Full bucket (sand or dirt)--hold while doing lunges and squats.

Stretchy cords--stand on one end, use hand to stretch the other.  One end in each hand, and stretch arms outward.  Pull cord around back (one end in each hand) and stretch up and out front.

Water bottles/jugs--use as dumbbells.

Why BPA Is Bad News

Do you love warming up with a bowl of soup on a chilly fall day? Well, before you open up your next can of soup — or any can for that matter — you'd better listen up! Those cans could have the chemical bisphenol A (BPA) in their linings — which means that the food in them might contain BPA, too.
BPA has been used for years in clear plastic bottles to make them more durable and in the liners of food cans to make the products last longer. Consumer Reports recently tested numerous name-brand canned products, including soup, juice, vegetables, and tuna, and found at least some amount of BPA in almost all of them. The chemical was even found in some products that were labeled BPA-free. A few studies have linked BPA to an increased risk of breast and prostate cancer, infertility, PCOS, insulin resistance, and diabetes. That's pretty scary stuff considering that we get almost 30 percent of our food from cans. Liners of metal cans aren't the only place where you can find BPA, though. The chemical has also been found in baby bottles, polycarbonate drinking bottles, and other beverage containers.
Current federal guidelines on BPA levels don't take into account the hundreds of recent animal and laboratory studies done on the potential health effects of BPA levels. However, the Food and Drug administration will soon decide what level of exposure of BPA is safe.
I know that metal cans are convenient, but why take the risk with BPA? Use glass, stainless steel, or ceramic bottles whenever possible. Try to make meals from scratch as often as you can, using the freshest ingredients that you can afford and find. Trust me, a good homemade meal will beat a canned or processed one any day — and that's especially true for homemade soup! You can eat these delicious dishes immediately or store the leftovers in the freezer (in a BPA-free container) for later. You — and your good health — will thank me for it.

JILLIAN'S TIP OF THE DAY

More Reasons to Can the Can

Did you know that you're not getting nearly the nutritional bang for your caloric buck by cutting open a can? Many veggies lose up to 90 percent of their original nutrients in the canning process. Plus, canned foods are typically very high in sodium — some cans of soup have 2,000 mg! Stay away from processed foods as much as possible, and eat whole foods. Buy frozen vegetables and visit your grocery store's produce aisle and your local farmers markets instead of getting your vegetables from cans.

WORKOUT NOT A WORKOUT

My walks have become so boring lately, they seem more like a chore.  A week ago, Chloe and I went to the mall.  We walked around for an hour and a half.  Chloe would point out what she wants for Christmas, and I would write it down.  We had fun together, and the distrations made my walk seem less like a workout or a chore.  Yesterday, we went to KMart did the samething.  Chloe and I had fun hanging out together and decided to make this a weekly thing.  Next Saturday, we're going to WalMart.  After that, Target.  Luckily, we have supercenters here, so there's plenty of store to walk around in.  Workouts don't have to feel like work.  I find that I can go farther and do more when I'm distracted.  Make it fun.  Enjoy yourself, and there will be less of you to enjoy! 

Stay Fit During the Holidays with 10 Easy Exercises

by Lisa's Gluten-Free Advice and Healthy Living on Friday, November 5, 2010 at 4:01pm

Question: What's the best form of exercise?
Answer: The one you'll actually do!

As long as your fitness program:
A. Raises your heart rate
B. Has a strength training component
C. And is done at least thirty minutes a day five days a week – you'll experience significant health benefits.

Variety is the spice of life; it keeps you motivated and works better for your body by working different muscle groups. You don't need to go to a gym and use fitness equipment. In fact, here are ten simple, yet effective exercises you can do in the comfort of your own home that can help prevent putting on holiday weight:

1. Take a Hike/Stroll

It's also simple, low-impact and easy on the joints – just put on a comfortable pair of shoes, step outside and walk at a fairly brisk pace around your neighborhood. It's a great way to clear the head and improve your mood – it may be cold, but will give you an opportunity to enjoy all the lights and decorations for the holiday season.

2. Jump!

Act like your kids on Christmas morning! Jump up and down, or do some jumping jacks. They're a great way to get the heart pumping and the limbs loosened up. 15-20 repetitions with a minute or two of rest between sets for thirty minutes should be sufficient. This will increase endurance and work on toning your thighs.

3. "Drop and Give Me 20, Soldier!"

Push-ups confer all the same strength-training benefits of bench presses with barbells – without the risk of handling heavy weights and need for a "spotter." You can adjust the intensity by elevating your feet. Push-ups do more than work your arms, they are a total body workout.

4. Lift That Leg

This provides a strength training workout for the thighs and adductors (muscles that attach the upper leg to the hip). If you can't manage leg lifts with a straight leg, bend the knee.

5. Washboard Abs?

You may not get "ripped" by doing crunches, but you'll definitely work your ab muscles – and this will award real benefits to your back as well, and you will see an improvement in toning your abs.

6. You Can Keep Running In Place...

...and you should. This is an exercise you can do while watching TV, making the "boob tube" actually good for something. You can also do it while stringing popcorn on the string for the tree.

7. The Squatters...

No, we don't mean settling land that isn't yours – it's what you do every time you sit in and get up from a chair. Just do it several times until you "feel the burn...", and

8. Household Weight Equipment

Cans of food, milk and water jugs, sacks of flour – you'd be amazed at how much weight training equipment is just sitting in your pantry or refrigerator. (Who knew your could actually lose weight with using your holiday baking ingredients?)

9. Roll Up The Carpet

The latest craze is dancing off the weight, but not all of us can get to the classes when they are offered and the videos cost more than Christmas. Instead roll up the carpet, and crack up the tunes, whether it's Mariah Carey's "All I want for Christmas" or whatever is on the radio, dancing will increase your aerobic hear rate, and help with endurance training.

10. Steppin' Up

Finally, you don't have to buy a bench step and sign up for a step class to do step. Chances are you've got a step or two around your home. So while those cookies are in the oven, run the stairs a few times. The timers will make great intervals and keep you fit while baking!

The fact of the matter is, that all of these are not difficult, and do not require patience, or a long drawn out explanation. They are simple and they WORK. So maybe you aren't getting fit on treadmills, or ellipticals, but the end result is the same and you will have a lot of extra cash to go and spend it on holiday gifts, or a treat for yourself!
http://www.facebook.com/#!/notes/lisas-gluten-free-advice-and-healthy-living/stay-fit-during-the-holidays-with-10-easy-exercises/10150318466870006

The Purina Diet

When someone asks you a dumb question wouldn’t you like to respond like this?…..
Yesterday I was buying a large bag of Purina dog chow for Athena the wonder dog at Wal-Mart and was about to check out. A woman behind me asked if I had a dog. What did she think I had, an elephant? So since I’m retired, with little to do, on impulse, I told her that no, I didn’t have a dog, and that I was starting the Purina Diet again.
Although I probably shouldn’t, because I’d ended up in the hospital last time, but that I’d lost 50 pounds before I awakened in an intensive care ward with tubes coming out of most of my orifices and IVs in both arms.
I told her that it was essentially a perfect diet and that the way that it works is to load your pants pockets with Purina nuggets and simply eat one or two every time you feel hungry and that the food is nutritionally complete so I was going to try it again. (I have to mention here that practically everyone in the line was by now enthralled with my story.)
Horrified , she asked if I ended up in intensive care because the dog food poisoned me. I told her no; I stepped off a curb to sniff an Irish Setter’s ass and a car hit us both.
…
WAL-MART won’t let me shop there anymore.

TOO FUNNY NOT TO SHARE

http://www.americangreetings.com/ecards/display.pd?prodnum=3272520&Ne=375019&N=374470+374226+374012&offset=1&Ns=P_NEWNESS|1||P_PERFORMANCE_NUMBER|1&navtype=estorebb

The McBusters

Morgan Spurlock and his buddy's have way too much time on their hands.  Check out these videos (warning language and graphic).
McBusters
http://www.youtube.com/watch?v=4uaOTDyqe5E&feature=related

McBusters II
http://www.youtube.com/watch?v=trCTG89rRSE&feature=player_embedded

When You're Under the Weather

Working out when you're feeling sick can be a drag, but illness doesn't have to derail your routine. If your symptoms appear above your neck (runny nose, sneezing, sore throat), you can keep working out if you take your intensity down a few notches. If your symptoms appear below the neck (a deep chest cough, vomiting, diarrhea), or if you have a fever, it's best to lay off altogether until you feel better.
If you're well enough to exercise, the key is to keep some momentum going without overdoing it. However, sometimes when you're not feeling well, the last thing you want to do is exercise and eat well. If you do fall off the wagon, don't give up once you're feeling better. Here's what one of my rock stars posted recently on the Message Boards to motivate a fellow member who was bummed about feeling sick and falling off of her eating and exercise program:

"Being sick makes this routine very hard to do. Most importantly, though, DON'T GET DOWN ON YOURSELF for not working out or for eating poorly. Especially when you're sick. It's in the past. That is the beautiful thing about each new day. A NEW START = )"
—keebzie

What amazing support! Remember, sometimes life will throw you a curveball, and you've just got to do your best, don't give up, and get back up to speed as soon as you can.

--Jillian Michaels

so surprising

I haven't chewed gum in a few years, because I've worked in an office (it's unprofessional).  Lately, the Biggest Loser has been promoting Extra Dessert Delight sugarfree gum.  I keep forgetting to try it, til they offered a free sample on Facebook.  Today, my free pack of the Strawberry Shortcake came in the mail.  I tried it and loved it. For only 5 calories, I can enjoy the taste of one of my fave desserts.  I'll definetly try the other flavors as well.

DIRTY DOZEN/THE CLEAN FIFTEEN

I know it tends to be a bit expensive to buy organic foods.  With the way some produce absorbs pesticides, it's best to at least get some of them organice.  I mean, this is your health and your family's health.  So here are the lists Dirty Dozen (buy organic) and the Clean Fifteen (doesn't have to be organic).

The Dirty Dozen
Celery, Peaches, Strawberries,  Apples, Domestic blueberries, Nectarinesm Sweet bell peppers, Spinach, kale, and Lettuce

The Clean 15
Onions, Avocados, Sweet corn, Pineapples, Mango, Sweet peas, Asparagus, Kiwi fruit, Cabbage, Eggplant, Cantaloupe, Watermelon, Grapefruit, Sweet potatoes, Sweet onions

CRAZY WORKOUT

I was watching the video of this guy working out.  All I can say is DANG! http://www.youtube.com/watch?v=ZcEhyEFwmmc&feature=fvw

VERSE OF THE WEEK

Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God which surpasses all understanding, will guard your hearts and minds through Christ Jesus. Phil. 4:6

GIVE PROPS TO CHRIS

Giving props to my friend Chris for losing some more poundage, he's now only 10 away from his goal!!!  YOU ROCK!!!