TheBigRuski Goes Healthy

Michaels: Five Tips to Boost Your Metabolism

noreply@blogger.com (Alexander) — Tue, 12 May 2009 14:00:00 +0000

OK, I'm telling myself that May is a time to really focus on health and losing weight. Here's a video from Jillian Michaels of "Biggest Loser" fame. BTW the season finale is tonight. I highly recommend this show for viewing some real inspirational stories.

Have a great rest of the week!

What is coenzyme Q10?

noreply@blogger.com (Alexander) — Wed, 04 Mar 2009 03:16:00 +0000

I've been struggling with bronchitis for a while now and thought I'd add CoQ10 to my vitamin and supplement regime. But first, I wanted to find out more about it.

The from WebMD:

Coenzyme Q10 (CoQ10) is a substance similar to a vitamin. It is found in every cell of the body. Your body makes CoQ10, and your cells use it to produce energy your body needs for cell growth and maintenance. It also functions as an antioxidant, which protects the body from damage caused by harmful molecules. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heart, liver, and kidney, as well as beef, soy oil, sardines, mackerel, and peanuts.

What is it used for?

Many claims are made about CoQ10. It is said to help in cardiovascular conditions, especially heart failure, as well as cancer, muscular dystrophy, and periodontal disease. It is also said to boost energy and speed recovery from exercise. Some people take it along with some other medicine to reduce the side effects of that medicines on the heart, muscles, and other organs.

Is it safe?

Taking 100 mg per day or more of CoQ10 has caused mild insomnia in some people. And research has detected elevated levels of liver enzymes in people taking doses of 300 mg per day for long periods of time. Liver toxicity has not been reported.

Here's the link for the full skinny on CoQ10 from WebMd.

Humor in the unemployment line

noreply@blogger.com (Alexander) — Fri, 30 Jan 2009 03:56:00 +0000

Resume and Cover Letter Service

noreply@blogger.com (Alexander) — Tue, 13 Jan 2009 22:30:00 +0000

Get employed ASAP with a resume that shines! If you need help with your resume or cover letter, Alexander Writes is the service for you! Alexander Writes is launching a resume writing service that includes proofing and editing of your resume to make it pop!

If you've never done a resume or cover letter I can help you get started as well.

OPENING BUSINESS SPECIAL! Just $14.95!

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Get started by sending an email to alexmurashko@yahoo.com.

Cyber Monday Bailout Blues

noreply@blogger.com (Alexander) — Sat, 29 Nov 2008 18:19:00 +0000

I'm singing the Cyber Monday Bailout Blues! But fear not! You can personally turn the blues into change you can believe in. (Where have we heard that before??)

Yes we can!

Despite this news from Associated Press...

Online retailers are ramping up heavy-duty deals to turn skittish shoppers into buyers during the crucial Thanksgiving weekend and "Cyber Monday" -- but even so, online sales are expected to be fairly flat after years of strong growth.

Free shipping is virtually a given, and many are offering financing options such as no payments for 90 days and deals like $10 off purchases of $50 or more, along with traditional discounts on products.

"Last year, people were spending a lot more money on gifts and products," says Jeff Wisot, vice president of marketing for online retailer Buy.com. "With the economic challenges arising this year, people are definitely spending less."

"Cyber Monday," a term coined by the trade group National Retail Federation in 2005 to describe the Monday after the Thanksgiving holiday, is the unofficial kickoff for the busy online retail season.

However, this year, consumer spending has dropped dramatically -- down 1% in October, the largest amount since the 2001 terrorist attacks -- as consumers grapple with a shaky economy, mounting job losses and a prolonged housing slump.

During the holidays, the trade group expects overall holiday spending will total about $470.4 billion, a 2.2% rise from a year ago and the slowest growth since 2002, and online retail is being hit along with brick-and-mortar stores. ComScore, a digital technology monitoring company, said Tuesday it expects online retail spending for November and December to be flat compared with the same two months in 2007. Last year's growth rate was 19%.

...we can turn it around now! You can even help me keep my job...just do the online shopping you were already going to do here.

Get those FREE shipping, no interest, no down, cheapest ever, best deal, online coupon clipping, bargains at MyConsumerGuide.com now!

Happy Cyber Monday!

DIGG!

Help Keep My Job!

noreply@blogger.com (Alexander) — Tue, 25 Nov 2008 17:06:00 +0000

Dear fellow bloggers and readers,

I need a bailout! Don't we all?! But I'm not asking for a government handout or not even one from you. Just help along the lines of something you may already be doing or plan to do...

Shop!

Here's the nugget: My job is on the line. Unless the company I work for does better financially in the next 3 weeks I'm gone. That means more online shoppers need to buy through MyConsumerGuide.com or I'm done.

Do you want to help me keep my job? It's simple, go to MyConsumerGuide.com and buy something. Anything! The commisssion generated through the sales goes to the company I work for...and thus, I still get paid and have a job!

If you are an online shopper, MyConsumerGuide.com is a great place to quickly search what you are looking for. You'll read a quick review (if you choose) of the store or product and be browsing for what you want in seconds!

Look for online specials, coupons, free shipping codes and more by simply clicking here: MyConsumerGuide.com. That's where I would start if I were doing my shopping now.

If you are not an online shopper, why not start now! No lines, great deals, quick access to products you want, save gas, avoid shoppers in bad mooods, and so on! MyConsumerGuide.com leaves you time for other more important things...like being with family and enjoying the holidays.

Help me stay healthy...financially speaking!

Just a couple clicks...and you may have helped save my job! Thanks for your consideration.

Best wishes to all!

TheBigRuski
MyConsumerGuide.com

P.S. You will not be tracked, hunted down, or bugged. You will not be spammed either. You have my word on it. Just shop at MyConsumerGuide.com!

About

MyConsumerGuide.com is your personal consumer guide to the best online. Our mission is to find the best sites, the best services and the best companies to help you make educated buying decisions. Although it would be impossible for us to try and test every service and site we recommend, we do this as often as possible. MyConsumerGuide.com is growing rapidly every day. And every day, thousands of consumers like yourself rely on us to help with their purchasing decisions. Check back with us often, as we add new pages and new links to sites daily.

MyConsumerGuide.com has developed partnerships with many sites, providing complete shopping and consumer guide services. Perhaps, you will see us around!

DIGG! (For this bailout plan!)

Two Dollar Breakfasts and Free Coffee

noreply@blogger.com (Alexander) — Tue, 11 Nov 2008 15:08:00 +0000

I may have not gone totally healthy this morning, but I went thrifty. For $2 plus tax I had a Del Taco Break-Feast Deal, which included two egg and cheese burritos, and a bag of hash browns.

Sure, I could have packed my oatmeal this morning for work and gone all healthy and even more thrifty, but man does not live on common sense alone! Which reminds me of another post...me being the pleasure seeker extraordinaire and all.

Free 'Holiday Drinks'

Don't know if you have one nearby, but today (Tuesday, Nov. 11), Coffee Bean & Tea Leaf stores will serve free 12-ounce "holiday drinks" from 5 to 8 p.m. As my good friends at the LA Times mentioned: "Think Holiday Blend coffees, Peppermint Ice Blendeds and Winter Dream Tea."

To find a store near you go to the company's website.

Online Health Stores

Try MyConsumerGuide's Health & Wellness catalog page for a one-stop resource for a lot of healthy bargains. MyConsumerGuide is your personal guide to online shopping!

DIGG!

I barbecued some ribs last night

noreply@blogger.com (Alexander) — Thu, 23 Oct 2008 17:05:00 +0000

The path to a healthier me has not been straight and narrow. When it comes to food, there's just too much temptation.

Last night, I barbecued the most awesome ribs. But I'm OK with it. I had only one rib and some vegetables and potatoes.

In some parts of the U.S. ribs take on a whole pride issue. Who makes the best ribs?

I'll never forget the ribs from a Los Angeles family that set up a food booth at a city fair. I happened to be in the area for several days. Part of my routine on those days was to have a couple ribs from their stand. They were big, meaty, juicy, and tasty.

I don't know what the secret was to their award-winning ribs, but I know some of us are looking to either cook or find the best ribs again!

What's your secret to good ribs?

Who serves the best ribs?

Acid Reflux: It's Not Always What You Eat

noreply@blogger.com (Alexander) — Wed, 24 Sep 2008 02:12:00 +0000

I've struggled with acid reflux off and on in my life. Often, during an episode, whomever I'm with and I try and analyze what could have caused it. Was it the cucumber salad? The diet Coke? The lack of sleep? A combination of things? And so on.

I found this interesting article that talks about some things I had not heard before...and an observation that's surprising...we don't really know the cause of acid reflux sometimes.

This from FoxNews.com:

7 Causes of Acid Reflux: It's Not Always What You Eat

There is a common misconception that if you suffer from acid reflux, you must be eating spicy foods, drinking martinis and smoking cigars on a regular basis.

This is not true, said Dr. Anish Sheth, a gastroenterologist and assistant professor of medicine at Yale University.

In fact, lifestyle factors may account only for occasional heartburn sufferers, he said.

A person who experiences acid reflux on an everyday basis is more likely to have an anatomical or medical condition.

1. Sphincter has low pressure
Acid reflux occurs when the acidic contents of the stomach pass up into the esophagus, and the sphincter muscle (the barrier between the two) has a defect, so it is unable to block the acid.

If the sphincter muscle has low pressure, it causes acid reflux.

“Some people just have a low pressure, and we don’t know why,” Sheth said. “Pregnancy can lower the pressure, as can blood pressure and depression medications. But, most of the time, we don’t know what causes it.”

For patients who suffer from a low-pressure sphincter, there is hope: a minimally invasive surgery known as fundoplication can provide relief.

2. Pregnancy
“Elevated progestin hormones cause the pressure of the sphincter to go down,” Sheth said. “And the increased pressure of the growing uterus predisposes the woman to acid reflux.”

The good news is that once the pregnancy is over, the symptoms of acid reflux are likely to disappear.

3. Hiatal hernia
A hiatal hernia is very common (at least 40 percent of Americans have them) and doesn’t necessarily cause acid reflux, Sheth said.

However, in a subgroup of patients with very severe reflux, a hiatal hernia – where the upper portion of the stomach moves upward into the chest – can cause acid to reflux, Sheth added.

Hiatal hernias can range in size from 1 to 4 centimeters. They can be repaired during fundoplication surgeries.

4. Gastroparesis
This is a disorder in which the stomach takes too long to empty its contents.

“Normally, the acid is produced and emptied into the small intestine, but if it sits in the stomach for longer, by sheer logic, it will come back up into the esophagus,” Sheth said.

5. Obesity
“Even though obesity is a lifestyle issue, it’s also something that can go overstated,” Sheth said.

“Obesity increases the pressure in the stomach area, so for people who don’t have the other medical causes, the sheer presence of obesity will cause them to have acid reflux.”

6. Bisphosphonates
This class of drugs prevents and treats osteoporosis in women and, occasionally, cause acid reflux in users.

“They stand out,” Sheth said. “They don’t necessarily cause reflux, but they can cause esophageal irritation, which can feel like heartburn.”

Sheth added it is always worth a quick review of any medication that you are taking long-term to see if acid reflux is one of its side effects.

7. Lifestyle
People who have heartburn "every now and then" may benefit from making lifestyle changes, Sheth said.

If they decrease their chocolate and/or caffeine intake (or other food or beverages that may irritate their symptoms), lose weight and stop smoking, they are likely to see a reduction in acid reflux symptoms, he said.

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Remember to check out MyConsumerGuide's Health Catalog Page for a list of some great health product resources.

DIGG!

Steak at $2.49 Each?

noreply@blogger.com (Alexander) — Thu, 18 Sep 2008 01:23:00 +0000

FOOD SAVINGS

I'm going to pass on the health talk for just the moment and give a food savings tip. Here's a recession-buster lead on affordable steaks. Go online now to OmahaSteaks.com for steaks at just $2.49 each!

Don't be shy about going online to buy beef...Omaha Steaks knows what they are doing. For a limited time you'll be able to get your favorite Omaha Steaks for only $2.49 a steak! There has never been a better time to stock up, so be sure to order today for the best selection! Heck, you'll even save on gas...the amount you would use to go to the grocery store, because these cuts are delivered right to your door!

Omaha Steaks packages it out to where you get eight 4 oz. top sirloin steaks for under $20 now! These are carved from the center of the sirloin and are great for the BBQ.

What I like about this deal is that 4 oz. is just about the right amount of beef to eat per meal in order to get your protein and not go overboard on eating. Stock your freezer!

Don't let Wall Street get you down. Don't buy stocks, buy steaks! TheBigRuski not only goes healthy...but saves money, too!

Omaha Steaks at $2.49 Each - Click Here!

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Health Product Resource and More

noreply@blogger.com (Alexander) — Fri, 05 Sep 2008 16:58:00 +0000

Just wanted to make a quick post...having neglected to do so for awhile.

First, I've been busy trying to stay above water financially...so that means less blog time. I'd like you to consider clicking on any of the ads found here to help keep things rolling along. Also, you may want to check out MyConsumerGuide's Health Catalog Page for a list of some great health product resources.

Secondly, I would be thrilled if you visited my MonaVie site and tried this awesome product...especially those of you who know you could be adding more to your personal anti-oxidant campaign.

Thanks for visiting my site!

DIGG!

Michael Phelps, Chocolate Chip Pancakes, and Me

noreply@blogger.com (Alexander) — Sat, 16 Aug 2008 01:33:00 +0000

I've been hanging my head a bit about my unstructured eating habits and lack of consistent exercise. You know, a cheeseburger here, a day without a walk there.

But after reading Michael Phelps diet I am encouraged. This guy eats tasty! I thought I would have to eat food of cardboard quality taste for most of my life...turns out I can eat my favorite stuff!

I just have to swim a million laps a day!

This from BBC News:

As US swimming sensation Michael Phelps sets his sights on more gold medal wins at the Beijing Olympics this weekend, the BBC's Michael Hirst examines the part an extraordinary diet has played in the sportsman's remarkable success.

If it is true that you are what you eat, then here is the suggested intake if you want to become history's most successful Olympian:

For breakfast: three fried egg sandwiches, with cheese, tomatoes, lettuce, fried onions and mayonnaise, followed by three chocolate-chip pancakes; a five-egg omelette; three sugar-coated slices of French toast and a bowl of grits (a maize-based porridge), washed down with two cups of coffee.

For lunch: half a kilogramme (one pound) of enriched pasta; two large ham and cheese sandwiches on white bread smothered with mayonnaise, washed down by energy drinks.

For dinner: Another half-kilogramme of pasta, perhaps with a carbonara sauce, followed by a large pizza and more energy drinks.

That combination may not sound very healthy, and at a staggering 10,000 calories, would feed five average men for a day.

But the menu is reportedly all in a training day's eating for champion swimmer Michael Phelps, who won six gold medals in the 2004 Athens Olympics and is aiming for eight this time round...

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TheBigRuski's Marketplace

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I'm a Cheesehead and I Ain't Talkin' Brett Favre

noreply@blogger.com (Alexander) — Thu, 07 Aug 2008 03:06:00 +0000

Between double cheeseburgers, breakfast burritos with too much cheese, and putting cheese on my sandwiches...I've been eating too much cheese lately.

I'm a cheesehead and I ain't talkin' Brett Fahr or the Packers!

I know it's about the fat. But, let's look at what health experts say about cheese. I guess it depends on who's sponsoring your study!

This from the "Center for Science in the Public Interest":

WASHINGTON - Cheese is giving Americans a heart attack, says the Center for Science in the Public Interest (CSPI), which is urging us to cut back. Cheese consumption has almost tripled since 1970, making cheese the nation’s biggest source of saturated fat.

According to the U.S. Department of Agriculture, the average American eats 30 pounds of cheese a year. That compares to only 11 pounds in 1970...

Now, this from the National Dairy Council:

Americans are consuming more cheese than ever before. Between1990 and 2000, per capita consumption of cheese increased by more than 21%. The demand for cheese is attributed to its great taste, versatility, convenience, and nutrient content. To meet consumers' ever-changing demands, American cheese makers have introduced numerous new varieties of cheese in various flavors and forms.

Cheese contains a high concentration of essential nutrients, in particular high quality protein and calcium, as well as other nutrients such as phosphorus, zinc, vitamin A, riboflavin, and vitamin B12. In 1999, cheese provided 25% of the calcium available in the U.S. food supply, a six-fold increase from 4% in 1909. The composition of milk used and the manufacturing process (e.g., manner of coagulation, length of aging) influence the nutrient content of specific cheeses. For individuals monitoring or reducing fat in their diet, many reduced fat varieties of cheeses are available. Also, individuals can include cheese in a fat reduced diet by making dietary trade-offs, for example, by balancing higher fat foods with lower fat foods...

This reminds me of the ol' glass-of-wine-a-day recommendation. Who do you think pushes those wine studies showing the health benefits? Winos of course! And now those cheese-is-super-nutritious stories? Cheeseheads of course!

Anyways, I haven't blogged in awhile in TheBigRuski Goes Healthy...so, I just wanted to leave this quick thought on cheese: It tastes good! Back off of it!

BTW...what DO you think of the Packers Brett Favre to Jets trade? (You can leave a comment about cheese as well!)

Carry on!

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TheBigRuski's Market Place

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I Ate a Breakfast Croissant From Jack in the Box

noreply@blogger.com (Alexander) — Tue, 22 Jul 2008 00:56:00 +0000

These days, when I succumb to an urge to go to a drive-thru for fast food, I feel terrible. This morning, Jack in the Box was my destination...and a breakfast croissant was my sin of choice. It was convenient, fast, and "sustained" me for my drive this morning.

What was the damage from that croisant (filled with egg, cheese, ham, and bacon)? Well...Calories 450...Calories from Fat 225

% Daily Value *
Total Fat 25g (38%)
Saturated Fat 9g (45%)
Trans Fat 3.5g
Cholesterol 235mg (78%)
Sodium 860mg (36%)
Potassium 240mg (7%)
Total Carbohydrate 36g (12%)
Dietary Fiber 1g (4%)
Sugars 5g
Protein (0%)

Arrrrgh! Way too much fat! That is not going healthy!

What does TheDailyPlate.com say I need to do to get rid of those bad calories?

Running: 6.7 mph (9 min/mile) for 15 minutes

Swimming: crawl, +y75+ per min (vigorous) for 19 minutes

Accordion: playing for 116 minutes

Well, I'll probably just go for a walk for 1/2 hour tonight. I am doing better as far as staying away from fast food joints. But, this morning I slipped. Meanwhile, anyone know how to get rid of those Jack in the Box cravings? BTW...the coffee was pretty good!

DIGG story!

When a Chocolate Bar is Not the Answer

noreply@blogger.com (Alexander) — Fri, 18 Jul 2008 00:17:00 +0000

I had just eaten lunch and was on my way back to work. I wanted to preempt any afternoon tiredness. I thought I might need an energy boost, a kick, a rush. How many of you look for that afternoon pick-me-up?

So, what did I do? I stopped at a liquor store and purchased a Dove Smooth Milk Chocolate bar...oh, and BTW, a Diet Pepsi as well. I know, I know...the prescription for a sleepy afternoon at work these days is to drink a glass of water and take a brisk walk for a few minutes. How boring is that?

While looking for alternatives to my chocolate bar, which by the way contained 110 fat calories, I ran across the following tips on boosting your afternoon energy.

First the author recommends a "high-protein, no-sugar, alertness-improving lunch." Yeah, whatever, will look into that more some other time. But for now, here's the steps....after your particular lunch...alertness-improving or not.

This from Craig Ballantyne, a Certified Strength & Conditioning Specialist:

Step 1 - Schedule the right tasks for after lunch

If you have the luxury, make sure that you are doing the right mental taks at the right mental time.

If your energy is naturally low after lunch (and not because you ate poorly), then use this time for correspondence (phone calls, emails). If your energy and mental alertness are high, then tackle your major projects after lunch.

Step 2 - Water and Creativity

Boost your creativity with the sound of running water. Another expert chimes in...

"There's research showing the sound of water does increase creativity. I listen to this website on my computer while I work." - Stephen Holt, ACE personal trainer of the year, 2003

Step 3 - Take more breaks from your desk

Day after day I see men and women that have been chained (figuratively, of course!) to their desk for 2, 5, 10, and even 20 years.

With each additional year, their postures worsen, they tighten up more and more, and they lose their mobility. Just look at ourselves, hunched over our keyboards, and clenched forward in our driver's seats. Tight. Tense. Tired.

We need to move.

So get up at regular intervals and move around. Once per hour. 1 minute is all it takes. You'll feel more energized.

And even if you are really getting the afternoon energy slumps, and you're tempted to reach for sugar, caffeine, or both, stop!

Hold off from these energy-suckers, and give some bodyweight exercises a try. A little exercise will get your blood flowing and help you with your concentration. I need this when I'm researching through journals. My favorite, of course, is the Y-squat, but the prisoner squat will also work.

Step 4 - Late Afternoon Nutrition

Keep your mind sharp by snacking on protein, healthy fats, fiber, and anti-oxidant rich berries. Some nuts, a protein shake, some berries, and a cup of Green Tea will keep you racing ahead in the mental marathon, while those that rely on caffeine and sugar will be miles behind due to mental cramping and crashing.

Step 5 - Instant Stress Relief

If you're having one of those days, or just had a bad phone call, or disastrous meeting, then use exercise and breathing exercises to bring calm to your stressed out mind and body. A great exercise to release some tension from the upper back is the "Stick up". Stand against the wall and slide your arms up and down in a "stick-up" motion. 10 reps and you'll be ready to go again.

Step 6 - Dinner

You've made it this far, so continue to stick to the plan. Make your dinner from energy-supporting foods like lean proteins, fiber-rich fruits, and nutrient-rich vegetables.

Step 7 - Quality time

This is what it is all about, isn't it? Spending quality time with your friends and family. Healthy relationships are essential to your health. Don't turn on the TV, it will just fire you up and stress you out, leading to poor sleep. Find a way to relax. Yoga and other forms of meditation might help you. Check them out.

Step 8 - Your workout

I'm mentioning this now only because I know how much variation there is among workout times between y'all.

Some exercise first thing in the AM, some at lunch, others after work, and even others still just before bed after the kids are asleep.

So while there is no best time to workout, you can be sure that there is a best frequency...and that is consistently. No matter when you train, your workouts should leave you healthier, more energized, and more productive.

Step 9 - Sleep

The quality and duration of your sleep tonight is essential to your productivity tomorrow. If you are having problems sleeping, fix them! If it is light, noise, stress, or worries, fix these as soon as possible. If you can't pin down your sleep problems to one factor, then keep a sleep journal just like you keep a training journal. This will help you identify your sleep-stealers.

So, in conclusion, it sounds that not only does better health involve a complete plan, but a productive afternoon as well! If this all sounds overwhelming to you, join the club! When you've led a certain lifestyle for as long as I have it's hard to change. However, my plan is to change!

My week is going pretty good. I just may be on track to lose a couple more pounds. Several of my breakfasts this week included good stuff like oatmeal and protein shakes. The excercise has not been there. Tonight, I need to do something about that.

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TheBigRuski's Marketplace

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ADD: Over at BlogCatalog, my I Ate a Chocolate Bar discussion has led to people talking about Cadbury's Flake...something I never had heard of before. I think it's kind of a girl favorite...from what I'm gathering!

DIGG story!

If I Listen Close

noreply@blogger.com (Alexander) — Sat, 12 Jul 2008 15:57:00 +0000

It's been two weeks since I began blogging about getting healthy. During this time my weight has gone up and down, and today it's at 285...two pounds less. I'm grateful for that, but not ecstatic. Knowing my track record over the last several years makes me remember that my lifestyle change will have to be permanent for there to be a difference.

I'm learning more and more that good health is about a total body, mind, and spiritual approach. Nothing should be left out. It's also becoming clear that my emotions are a big aspect of how well I do at the dinner table. It's not been an easy two weeks in this-thing-called-life department either.

A Friend's Prescription: PDEF

Through it all, I know that I am not alone and as a friend prescribed to me for my tough times, it's about devoting my self to a regime of prayer, diet, exercise, and fellowship.

As Billy Graham writes in one of his devotionals, "God is the only source of true happiness...How hard it is for us to believe this, however!"

So, while I pursue my goal of better health, I can not forget that I can always lean on God to show me the way. I believe He's helped me lose that couple pounds by certain promptings throughout this two-week period..."stay away from the extra helping," "cook something healthy at home," "take an evening walk."

If I listen close, I think I hear him say, "Keep up the good work!"

DIGG story!

Food Diary: I Ate Red Vines

noreply@blogger.com (Alexander) — Tue, 08 Jul 2008 14:19:00 +0000

Some have scoffed at my I Ate Almonds, I Ate a Breakfast Burrito, and I Ate a Donut blog posts.

They said that it was all about me...and what I ate...and who cares?!

However, this morning I am vindicated. I am bolstered. And I am even more commited to blogging about what I eat.

Yes, I am going to blog about eating a pack of Red Vines today. But first, the reason for my new found conviction. Reuters is reporting today that a study shows that those that keep a food diary just about every day lose about twice as much weight as those who do not.

That's right folks...twice as much weight as those who did not!

Study shows value of food diary in losing weight

WASHINGTON - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.

The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.

The skinny...

"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.

"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine.

The technique also helps hold dieters accountable for what they are eating, Stevens said.

I'm not going to rub into your noses...you scoffers you! After all, two months of my friend telling me I should write down everything I eat didn't sway me to do so. It's only recently that I've attempted to blog and/or write down my intake. I'm far from perfection. Some days I don't journal anything. But now I have no excuse!

Back to the Red Vines. So, the other night, I had a craving for something sweet. I never, hardly ever, crave Red Vines, the Original Red Twists. But I bought a pack and ate it all in no time. I felt bad. I mean emotionally bad. My stomach seemed to fare better.

What was the calorie damage? About 400 calories worth. No worries on the fat grams though...that's a big zero. Total carbs were 72 grams, 48 coming from sugar.

So there...I feel better now. You know why?

I blogged about it!

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TheBigRuski's Marketplace Notes: I'm still waiting on my bottle of MonaVie to arrive. As I've written before, I take 2 ounces in the morning and night. It might not be the "miracle juice," but I tell you what, it works for me. I'm not a big fruit eater and this makes up for it! Find out more about the 19-fruit blend at MonaVie.

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Too Much Cheddar

noreply@blogger.com (Alexander) — Sat, 05 Jul 2008 18:54:00 +0000

Coming up on a week of TheBigRuski Goes Healthy and looking back, its been a roller coaster. Yes, I ate almonds for snacks, but it was too many of them. Too much fat...even if it is healthy fat.

I ate a breakfast burrito one morning, cooked it myself and it was pretty healthy. But on another morning I had a breakfast burrito from Rose's Donuts and Cafe, and even though I had them make it with egg whites, there was too much cheddar cheese.

I estimate I ate about a 1/4 cup of cheddar cheese in dat thar burrito. That comes to 266 calories, 22 fat grams, and 70 mg of cholesterol. Too much, too much, too much!

Then there was the Mudd Pie, but it was my birthday...calorie trade off? Not really, unless you also believe that there are no calories if you don't finish it all.

Then, comes 4th of July, and I'm off to the races with Super Nachos from Gringos, and then at a friend's barbecue: a cheeseburger, 1.5 brat sausages, potato salad, guacomole and chips, and a slice of blueberry pie...oh, and 1.5 grape flavored Crush sodas.

So, now we come to the day-after 4th, and I'm doing pretty good. I'm not going to break it down now, but I will say this...I had a shot of wheatgrass and an acai super antioxident from Jamba Juice for a late-morning snack.

Then, getting back to the week in review, there's the exercise. I increased the number of times I walked, and on a couple of occasions went for more than the half-hour duration I had alloted myself. So, although not impressive, the exercise was somewhat consistent and improved.

On a scale of 1 to 10, I rate my week a 6. TheBigRuski went mediocre, but my resolve is strong!

Hope you had a great 4th...and a healthy dose of fun!

It's My Birthday...and I Ate Mudd Pie Last Night!

noreply@blogger.com (Alexander) — Wed, 02 Jul 2008 17:26:00 +0000

I like to do everything in excess...apparently.

My birthday is today, but the celebration started last night when a friend I've known for 20-plus years took me out to dinner. It was at a pier restaurant...very romantic spot, but my friend is a dude, so sorry, no stories to tell from that aspect.

So...although I never ordered a main course, this is what I had:

Freshly baked sourdough bread - 3 slices
Butter - 3 tabs
Oysters Rockefeller - 5 oysters with the sauce that includes spinach
Steamed Clams with drawn butter - about 8 small suckers
Mudd Pie - half of a gargantuan piece, that I am going to say was for me about 10 ounces of Mocha ice cream, 2 tablespoons of cream and chocolate syrup, 1 tablespoon of Oreo crust.

I didn't step on the scales today. However, we did walk up and down some hills close to the beach for about 20 minutes.

What's the moral of the story? Don't make every day a birthday celebration day, but don't freak out if you extend your "celebration"....a bit!

Have an awesome day...fill you in on the rest of the birthday eatings later.

P.S. I just realized I probably could have saved a million calories by not putting butter on my bread or pouring drawn butter on my clams.

Burning Off Donut Calories

noreply@blogger.com (Alexander) — Tue, 01 Jul 2008 03:08:00 +0000

As we continue in this saga, TheBigRuski Goes Healthy...and eats a donut along the way, we ask: How do we burn off the calories from an old-fashioned chocolate covered donut?

More specifically, how did I? How did I burn off 250 calories.

I did not, as the TheDailyPlate.com "recommends," do steel mill work, removing slag for 11 minutes. Nor did I play music on a guitar, standing for 39 minutes. I was thinking about officiating a basketball game for 17 minutes...but I thought that might interupt the flow of the game if I faked an injury at the 17-minute mark.

Nope, today I walked 30 minutes at a fairly slow pace. I'm nursing a bad back and can not really pound it out without being in some pain. So, that's what I did...walked for 30 minutes slowly.

Did I burn off the donut calories?

Well, not exactly, according to the TheDailyPlate.com, I burned off 130 calories. That's 120 calories short!

Am I going to cry? No. I will just carry on...you should, too!

TheBigRuski's Marketplace Notes: I finished my bottle of MonaVie tonight. I take 2 ounces in the morning and night. It might not be the "miracle juice," but I tell you what, it works for me. I'm not a big fruit eater and this makes up for it! Find out more about the 19-fruit blend at MonaVie.

I Ate a Donut

noreply@blogger.com (Alexander) — Mon, 30 Jun 2008 16:31:00 +0000

I've got a good news/bad news story for you. Which one do you want to hear first? Well, actually, now that I think of it, I did tell you the bad news one yesterday...I ate a donut...the old-fashioned chocolate covered kind.

And, as promised, I'll give you a nutritional breakdown on the donut...

Calories 250 Calories from Fat 100

% Daily Value *
Total Fat 11g (17%)
Saturated Fat 4.5g (22%)
Trans Fat 0g
Cholesterol 5mg (2%)
Sodium 190mg (8%)
Total Carbohydrate 36g (12%)
Dietary Fiber 1g (4%)
Sugars 23g
Protein 2g (4%)

Do I feel guilty? Yes, well a little bit. But, afterall that was so yesterday, and today is today.

So how can I burn off these donut calories? I could burn off the 250 calories from this Old-Fashioned Glazed Chocolate Donut in a variety of ways:

Steel Mill Work - removing slag for 11 minutes

Music - playing guitar, standing for 39 minutes

Officiating - basketball for 17 minutes

source: TheDailyPlate.com

Hmmmm...wonder where I could find steel mill work in Orange County, Calif.?

Now the good news. I had a protein shake for breakfast. I always feel lighter for most of the day after starting my morning like that. I'm going to give you the recipe for this great tasting shake packed with protein later.

Sunday ended being a wash as far as counting calories. I did some counting, but it was at the Barn Dance BBQ I attended that I gave up. However, I will say that I did not have seconds on anything! Believe me, it was tempting. Afterwards, I took a 1/2 hour walk by the pier. Awesome summere evening!

Have a good Monday...and a great week!

BTW, what's slag?

_______________

TheBigRuski's Marketplace

Someone say nuts? Get almonds, healthy and delicious, in over 40 varieties at NutsOnline.com.

I Ate a Breakfast Burrito

noreply@blogger.com (Alexander) — Sun, 29 Jun 2008 20:07:00 +0000

Part of the deal here on my journey to get in better health and lose weight is counting my calories. I hate counting my calories! However, a friend of mine recommended going to TheDailyPlate.com and that's what you do there...count calories. Only I'm finding it really fun on this site...you can do a search for ANYTHING you eat and you'll see not only your calorie breakdown, but your nutritional numbers as well.

One other thing...you can have your daily suggested calorie intake calculated as well. Mine stands at 2,933 per day. My weight, height, and goal of losing 1.5 pounds per week is calculated in.

So, I promised you earlier to give a breakdown on my homemade breakfast burrito (and 1/2 glass of fruit punch) I ate this morning...well, duh...breakfast! I'm not going to get into anything else but calories for now.

This was a really basic breakfast burrito. I did not have time or the ingredients to make it fancy. Here it is:

3 eggs scrambled: 280
1 7" corn tortilla: 70
3 oz. of shredded lite cheese: 210
1 tbsp. ketchup: 20
4 oz. fruit punch: 35

TOTAL: 615 calories

Not bad, huh? Especially considering I had 2,318 calories remaining to eat for the rest of the day. Speaking of which, my day went kind of funny with what I ate in addition to the burrito so far. I will not get into particulars right now, but let's leave it at telling you that one of the items was an old-fashioned chocolate donut. (get you the calorie count later)

Hey, I still have the rest of the day to just chill and do good!

I'm not into country, but I'm going to a Barn Dance and BBQ tonight sponsored by a local church I used to attend. I pray I eat in moderation!

Forget the Cheeseburger, Drop Resentments

noreply@blogger.com (Alexander) — Sun, 29 Jun 2008 13:19:00 +0000

There's so many things tied into your health. Yesterday, I mentioned how wonderful music is to your health. We can listen to music that calms, and even music that gets us pumped up to do something like climb a hill. The song I shared in the post helped me remember what's most important...and that is a healthy thing as well.

Last night, as I was reading my Life Recovery Bible, it occured to me how resentments can be so unhealthy. Holding onto resentments, especially for too long, can weigh you down as if you are carrying 1,000 pounds on your back.

So, in my journey to lose a bunch of weight I'm awakening to the fact that our desire for good health is about an overall package of doing the right things. One of them being the fact that we need to shed resentments ASAP!

This is the part that struck me most about my reading last night:

When we look at all that God has forgiven us, it makes sense to choose to forgive others. This also frees us from the torture of festering resentment. We can't change what others have done to us, but we can write off their debts and become willing to make amends.

Yes, torture! How healthy is that? So, not only am I going to eat better (forget the cheesburger), listen to music more, exercise more...I'm going to get rid of resentments!

An uncle of mine once told me that our lives are like art. There's a lot we have to create as we go. It's great that not only do we have so many "artists" among us, but we have a life manual as well...the Bible!

One other thing I want to mention about resentments. There's books and more books about how to deal with resentments. One that you might consider is by Max Lucado...and I love the title - Traveling Light:Releasing the Burdens You Were Never Intended to Bear. While reading, you'll see how important it is to drop the suitcase of resentments.

If you are interested in getting a copy of the Life Recovery Bible, you can get it at Amazon just by clicking here.

I haven't weighed myself yet this morning. I plan on having an egg burrito with lite cheese in a corn tortilla...I'll let you know the calorie breakdown in my next post. (And of the cheeseburger I'm NOT going to have today!)

Go have an awesome Sunday!

Healthy Music and You

noreply@blogger.com (Alexander) — Sun, 29 Jun 2008 02:15:00 +0000

As I get serious about getting healthy I'm reminded this evening about all the different things available to us to help us get healthy. One of them being music. There's been so many studies done on the benefits of listening to music.

I'd like to recommend a visit to another site of mine and an encouraging post that includes a music video. Alexander is a blog of devotions from famous and not-so-famous authors.

Third Day has been rockin' for several years now...and thought you might enjoy God of Wonders.

Oh, BTW...I have yet to eat dinner....I'm surviving on those 2 ounces of almonds just nicely, thank you! I'll be taking a shot of MonaVie as soon as I finish posting.

Have a blessed rest of the weekend!

I Ate Almonds

noreply@blogger.com (Alexander) — Sun, 29 Jun 2008 01:37:00 +0000

So, begins my journey to a healthier and less-weight me. Today, I weighed in at 287. I'm 6'3"...and wear it well...BTW!

A few hours ago I ate about 2 ounces of almonds. That's about 340 calories...270 which are fat calories, or 30 grams of fat, or 46% of my recommended daily fat intake.

Wow! Should I be discouraged? No...I'm not going to be. The journey is just getting started!

_______________

TheBigRuski's Marketplace

Someone say nuts? Get almonds, healthy and delicious, in over 40 varieties at NutsOnline.com.

Want to be a part of my journey? Start out by trying Boca Java!