Belly - Baby - Body

Are You Ready?

noreply@blogger.com (RR) — Sun, 13 Jun 2010 01:01:00 +0000

I am a firm believer in making clean eating and fitness a way of life, not just a short-term "sprint" to "get skinny," only to pull those fat pants right back out within 6 months. But in order to commit to a healthy lifestyle, you must be ready.

Like any other problems people face, you must first admit that there is, indeed, a problem. A problem with your eating, your level of activity, your continuous use of diet pills, fad diets, and yo-yo dieting. Once you admit that this IS a problem, and stop making excuses, you can then move on to the healing phase. In order for this to work, you must commit to one change at a time. Too many changes at once is overwhelming and is sure to end in failure. But if you are patient, you will have eliminated all of the foods and habits that were making you sick, depressed, and fat - without even realizing it. It may be a long process, but you will find that not only will you heal physically, it will happen emotionally as well. Slow and steady truly does win the race.

If you make that commitment, that CHOICE, I promise that you will see your body, and even your life, make a turn for the better. You will have more energy than you thought existed, and you will not look back. So if this applies to you, tell me, are you ready?

Busy Busy Busy

noreply@blogger.com (RR) — Mon, 28 Dec 2009 17:53:00 +0000

I have been MIA lately. Between all of my back issues and the holidays, I have not had a chance to get up any posts. But I do want to do a quick post about Tosca Reno's newest release: The Eat-Clean Diet Recharged. I don't have much time to talk about it now, but you can search my previous posts on this topic.

I highly recommend this book, in any of the versions, although this is obviously the newest version. THIS IS NOT A DIET, IT IS A WAY OF LIFE. No cutting out food groups or doing weird things with food. Tosca continues to say that weight loss is 80% DIET, 10% FITNESS, AND 10% GENES. You can work out all you want, but if you eat like crap, you will never reach your goals. Most people divide the pie completely opposite. Anyway, this book is highly motivating and is packed with priceless information. It is currently selling on Amazon for about $13.00. So go get it!! (ah, no, I am not paid to prop up this book. ha!)

Fast Food Rant

noreply@blogger.com (RR) — Wed, 04 Nov 2009 15:32:00 +0000

The post is coming, I promise. But I just wanted to say that we picked up some Pizza Hut on the way home yesterday. With all of my appointments, I haven't been able to cook like I normally do. I was partly excited and partly dreading pizza for dinner. I think I gained back about five pounds over the last few weeks, because I can't control myself when there's candy in the house (it's all gone now). So I knew this would be one more meal that kept me from getting back on track. I do enjoy pizza, but normally I make it from scratch at home- yes, whole wheat dough and all. But I told myself that it has been a tough week for me, and I deserved something sinful. However, after I was finished, my body told me otherwise.

We don't ever eat fast food or anything of the sort unless we are on a road trip or I am feeling ill or my pain level is at a 20. So having all of that greasy, buttery, sugary, fatty, refined dough pizza made me so sick that I came thisclose to throwing it all up. I don't know what it was called (indigestion?) but about an hour after I ate I began to feel nauseous and had to burp or else the gas in my chest would prevent me from breathing. I am not exaggerating. I felt ill. Maybe I had such an extreme reaction because we never eat that kind of food- in fact I am sure that's why. When you don't eat that stuff for a long time your body isn't used to processing all of it. But if you eat it all the time, your body is probably accustomed to churning through all that crap. It just goes to show what it does to your body! Now, my homemade pizza doesn't make me feel this way, but the crap that goes into fast food does not go into my cooking. Anyway, I felt so sick last night that I just had to post something about it today. Think of it what you will.

Busy Week

noreply@blogger.com (RR) — Tue, 03 Nov 2009 14:54:00 +0000

I have FIVE doctor's appointments this week. I also have some church stuff to do. I still have three appointments to go, but I'll get to that post I promised very soon. Promise! :)

Skittles and Reese's and Starburst, Oh My!

noreply@blogger.com (RR) — Thu, 29 Oct 2009 15:06:00 +0000

I HATE CANDY. I despise it. It is currently ruining my life. No, it is not my fault that my hand has reached into the candy jar one too many times. It is my husband's fault for buying the stuff! ;) I can hide it from myself and keep it out of my sight, but I know it is there, calling my name, telling me I must eat every piece until the job is done. I hadn't tasted the sugary stuff in so long, and my taste buds jumped for joy as they reunited with their old friend. Even though my taste buds thanked me, I know my thighs will not thank me next week when they have an extra inch of unwelcome fat surrounding and suffocating them.

However, if you subtracted all of the candy I have been eating lately, my diet has been extremely healthy. HA! ;) Normally we would not have candy in our house so early before Halloween. In fact, if it wasn't for the huge Halloween party we had last weekend, I was actually planning on handing out fun stickers and pencils to the trick-or-treaters. There were some cute Cars and Tinkerbell ones at the dollar store. I don't give my own son candy or very many sweets at all, so why would I give it out by the handfuls? My son's idea of sweet is carrot bread. My biggest fear is that he will grow up haunted by his sweet tooth, like me. Not that I am placing blame, but I still have memories of someone who I shall not name adding "sauce" (a.k.a. SUGAR) to my cereal when I was a toddler. Here's an idea: It is better to not eat it at all and go hungry than to eat it doused in sugar!!

Anyway, when you have 50+ children in your home for a Halloween party, you better have at least some candy. I mean, it's OK to have some fun every once in a while. And lucky for me, my husband completely overshot the amount of candy we needed. We have about 10 pounds leftover for our church's trunk-or-treat on Friday, and then for kiddos on Saturday. And I don't plan on having one speck left over from that, so there will be a lot of happy kids out there.

So, as you can see, we all struggle this time of year. Even people who write blogs about health and fitness and talk about clean eating. ;) We are human, after all.

My next post will address ways to not end up in my aforementioned situation. Yes, Halloween is almost here, but we still have to make it through Thanksgiving, Christmas, and the cold season in general. The latter in itself makes even the best of us lack motivation (when we get up for a 6 AM run and it's 10 degrees out!) and want to add on a nice, wintry layer of fat. Also, if you are used to exercising outside and find that you won't be able to do it without developing hypothermia, I do have a few fun indoor exercises up my sleeve for you. So, stay tuned!!

Soda

noreply@blogger.com (RR) — Sat, 17 Oct 2009 15:08:00 +0000

**Before I start, I just want to say that I know I risk sounding preachy and holier-than-thou with many of these posts that say "do this" or "don't do that." I do not feel this way at all. I am the first to admit that I have a wretched sweet tooth, and also used to drink a couple of cokes a day. However, I hope that I can increase awareness about these things. I know that if I, the Queen of Sweets, can quit this stuff (for the most part) and lose the weight, then anyone can. But people need the knowledge and the right tools. Luckily, I already had a lot of this knowledge because my mom was fairly healthy growing up. But not everyone had this example, and therefore don't know where to start. That's where outsiders like me come in. It is my goal to help inspire and motivate people to transform into a happy, healthy, fit version of themselves- and ENJOY it! Working out and eating healthy should be fun, not a chore. Life is too short to make yourself miserable. If you do it right and have the right attitude, it can be a blast. It is for me! And I hope that is contagious. I have a passion for this topic, and I love helping people. Nothing would make me prouder than to help motivate and possibly even change the life of at least one person. Now back to your regularly scheduled programming...**

You may think I am crazy but, in my opinion, soda and its marketers rank right up there with cigarettes and alcohol. There is absolutely nothing good about soda. It may taste good to you, but if you were to stop drinking it for a while and then have one again, you will be surprised at how syrupy it will taste to your rehabbed taste buds. You won't be able to drink the whole can, I guarantee it. This is how I am. We do not buy soda, but sometimes we will order a root beer (our fav.) when we go out to eat. But it is so sweet that I always have to have a water right next to it in order to wash it down. Nothing quenches thirst like a nice glass of ice cold water.

In fact, do you think it could even be argued that soda could fall under "hot drinks" with coffee and tea in the Word of Wisdom (in the LDS Church)? I guess if you're following the spirit of the WoW, it does (basically anything that can be habit-forming to YOU is discouraged). That may seem extreme, but I am sure that there are plenty of studies that show a direct link between soda consumption and obesity.

You may be wondering what the heck is the Word of Wisdom?? Well, it's basically a set of guidelines that God set forth for us (translated by Joseph Smith in 1833) in relation to health, and healthful eating. Many of you know us for avoiding coffee, tea, alcohol, and smoking. This is where all of that comes from, but there is much more to it. It also addresses what you can and should eat, including eating meat in moderation. Keep in mind that this was given to us long before the effects of smoking were known. Back then people did not understand why they were told not to smoke, for instance, because everyone smoked! Now we know. And the WoW is not just for the Mormons- God gave this to all of his people, which is everyone on this earth! Everyone is encouraged to follow it. If you are interested in learning about everything that it entails, here it is: D&C 89.

Ok, so this next part is for all those ladies who drink diet soda: IT IS NOT ANY BETTER FOR YOU. In fact, it could even be worse because, instead of using real sugar, they are using fake sugar. At least real sugar is derived from nature! Fake sugar has been shown to do a number on insulin in the body, and it actually makes you feel MORE hungry. Not something you want if you're trying to lose weight.

So if you want something that doesn't have any calories, then drink water. God gave us water for a reason. And don't mess with a good thing by flavoring it with powdery junk. Fine, try a little lemon. But why not try to just get used to it. And you will if you drink it long enough. I love water! My son loves water. We don't do much juice around here because kids don't really need it, and it fills them up. And my son needs as many "real" calories as he can get, since he's so darn skinny!

For those who are interested: I found an article online that has some great quotes on this topic from various LDS Church leaders. Apparently this is more of an anti-Mormon website, but I don't see how this particular article is bad (unless they think we're all crazy for not drinking soda). :) Here's the link: Are Mormons Allowed to Drink Caffeinated Sodas?

The Cookie Diet

noreply@blogger.com (RR) — Fri, 16 Oct 2009 16:06:00 +0000

If you have been reading my blog for a while, you know how I feel about diets. In my last post on this topic, I don't think I addressed this particular diet called the Cookie Diet. I feel it is important because it is probably one of the more popular diets right now. Today, this diet was featured on Good Morning America, but I feel like the reporter left a lot of things out. It was a very sparse piece and did not properly show the other side of the story.

Here is how the diet "works," according to the website http://www.cookiediet.com/:

You, "Eat six special cookies to control hunger during the day and a reasonable dinner in the evening. Consume 1,000 to 1,200 calories a day (ask your family doctor to recommend the right amount for you) and lose an average of ten pounds per month."

These cookies are not typical cookies- they are more like meal replacements. That is not my issue. In fact, I often make healthful snack "cookies" for my son, who is very picky about food. It helps get the nutrients down. Here are the problems with this FAD diet, along with other fad diets:

1) It is selling a product you don't need. This company's main goal is to make money. They do not only sell the cookies, but also shakes, pills, teas and books. You don't need any of this crap to lose weight. Everything you will ever need to be healthy comes right from the earth (granted, that's if you aren't a diabetic or something). And I'm no hippie.

2) It does not teach you how to eat a balanced diet (GMA hardly, if at all, touched on this point in their story). This is the most important tool when trying to keep weight off long-term. So when you stop buying those cookies, you will go right back to your old habits and put that weight right back on again. 80% of weight loss is diet- not being ON a diet.

3) Dr. Siegal, the creator of this diet, says that he designed it for fast weight loss, because so many people give up if they don't see results fast. Well here's what I say to that: TOO FRICKIN' BAD! If you can let yourself get fat and then want to get rid of it, you better have the patience to lose the weight you put on. I am a testament to that- it has taken me well over a year to lose my baby weight, and I am now in the best shape of my life- back pain and all. If you don't have the patience, then forget it. You may lose weight quickly at first but, trust me, YOU WILL PUT THE WEIGHT BACK ON (like with all fad diets). Unless you plan on starving yourself the rest of your life. And dumping your hard-earned money into those stupid cookies forever. Slow and steady wins the race.

4) It doesn't LOOK like a lot of food (never mind that it truly isn't a lot). It may contain a lot of calories and probably will even help you feel full for a little while. But it doesn't look like a lot of food, and that visual effect can make you feel deprived (which will eventually cause you to go back to your normal eating habits). Compare that cookie with a healthful salad filled with colorful veggies, a serving of lean protein, and a small bowl of juicy mixed berries. It just doesn't compare.

5) Like all fad diets, the Cookie Diet severely restricts calories. If you want to know what these kinds of diets do to your metabolism, just look it up or read my previous blog post on this topic: Unhealthy Weight Loss. I don't need to get into the details again. It is absolutely insane to ask a 6' tall man to eat a measly 1000-1200 calories per day. Not to mention in the form of tiny cookies, which probably will make him feel like he's eating even less than that.

6) All the celebrities are doing it. If everyone in Hollywood is running towards it, that is a big hint to run as fast as you can in the opposite direction. It's your own fault if you get sucked in. Don't say I didn't warn you.

I'm sure there are plenty of other reasons to stay away from this diet, but hopefully that's enough to convince you. Honestly, you can eat so much more food and feel way more full if you just eat right. Plain and simple. The weight will melt off and you will feel so much better physically and otherwise. If you don't quite know where to start, I recommend reading a book that explains everything in very simple terms. It also has some excellent recipes in the back (trust me, I've tried a few!). It's called The Eat-Clean Diet. It changed my life and I think it can change yours. No, I am not a paid spokesperson. HA!

Reality Check

noreply@blogger.com (RR) — Tue, 13 Oct 2009 15:21:00 +0000

I don't know what I was thinking. There is no way I am going to be able to run a 5-K. My body hates me. I went for a short jog last week, and the next day my rib (the one that's messed up) felt like it was super-glued to the one above it. Also, my knee was all out of whack (probably because my back is, too). I know I have the endurance to run, because I felt just fine. It's just too high-impact. I have more issues and aches and pains than a senior citizen. It's pathetic.

I might still walk the 5-K, but I don't know. It is up to my SIL, who was going to run the race with me. It just doesn't sound as fun when you can't join in the race.

Nonetheless, I am still going to post training schedules soon. I have always wanted to train for and run a race, and I will live vicariously through any of my readers who decide to follow the schedule. ;)

5-K, Here I Come!

noreply@blogger.com (RR) — Wed, 07 Oct 2009 16:37:00 +0000

I am going to run my first 5-K in December. I know, I am crazy. My husband is worried about my back and me not making it, but I am just going to double up on my pills and hit the road. I don't think it should be too bad. I have always wanted to run a race, and I decided that I won't let my back dictate to me anymore. I'm tired of it.

Anyway, I am going to run it with my sister-in-law, who just ran her first marathon with a 9 minute mile average. She's an awesome runner! So she should keep me going.

I guess that means I need to start training. 3.1 miles is not really that much, but I need to prepare a little differently than most people. I need to be mindful of my back and my ankles. Last time (if you remember from my posts) I began to run again, my ankle didn't last more than a mile. It basically fell asleep or something, and it was like carrying a dead weight. So I think a lot of icing will be involved. Wish me luck!

Since I am doing this, I am going to post some training tips for beginners. Trust me, if I can do this, anyone can.

You CAN Eat Healthy and Save Money

noreply@blogger.com (RR) — Tue, 06 Oct 2009 15:33:00 +0000

Yesterday I was able to drive all the way out to Sprouts. It's a farmer's market (I'm not sure if it's national)- all the way across town from me. I had a doctor's appointment out there, so I figured I should take advantage of the trip. I have been looking for a place where I can buy all the random grains you never hear about or see in the regular stores. My doctor said Sprouts should have everything I wanted, and it did! It was love at first visit.

They have bins in the center of the store- everything from grains to candy. So you grab a bag, label your tag, and scoop out as much or as little as you want. I was in grain heaven. I also picked up some flax/sunflower seed granola that had little sugar added (a rarity) and it was so delicious! They had every kind of dried fruit and bean you could think of as well.

Some of the grains I have never tried before, so it was wonderful that I could only take a little (and not have to buy a huge pre-packaged amount) to see if I like it. Plus, things like ground flaxseed were much cheaper in the bins, as opposed to the way I was buying them before, which was from a "boutique" health food company with jacked-up prices. I am so happy I finally went there, and I plan on shopping there every time I have to make the trip out to that doctor.

On Saturday I also had a new food experience. It was my first time getting produce from a food co-op. It runs in Arizona, Utah and Idaho. It's called Bountiful Baskets, and you can get really good deals if you get your produce through them. I believe they purchase through the same warehouses as restaurants and grocery stores. You just order a "basket" (half veggies, half fruit- whatever's in season) and on the designated pick-up day you bring a laundry basket or other carrier to carry it all home in. But expect to do your share. It is all-volunteer and wouldn't work without volunteers, so everyone should pitch in at some point.

I got home and went through our huge basket of food (potatoes, tomatoes, cucumbers, artichokes, grapes, apples, pears, plums, cantaloupe...), as well as the Asian pack that we added (bok choy, green onions, ginger root, mushrooms, etc). There were only a few of some items, and a ton of others, like the pears and potatoes. So I cooked up over half of the potatoes (per directions on Still Tasty) and froze them in portions for future meals. I did this with other items as well. It cost us $15 for the main basket, $7.50 for the Asian pack (which is an add-on), and $3.00 for the first-timer's fee. I think what we got was worth over $50, so, hooray for that!

These are just a couple ways for you to save money AND eat healthy during tough times. Don't let anyone tell you that it is too expensive to eat healthy. If you buy whole, natural foods, you are probably saving money over the alternative pre-packaged, processed food diet. You don't need to buy fancy, expensive "health" foods to eat well- just stick to items that are as close to nature as possible and you're on the right track.

Love This Website: Still Tasty

noreply@blogger.com (RR) — Sun, 04 Oct 2009 15:50:00 +0000

I have been hearing about this website called Still Tasty (a shelf life guide) for quite some time, but only yesterday did I remember to check it out. We had just picked up a bunch of food that we bought from a co-op (which I will talk about in another post), and I needed to find out how I could store it all. It was too much for the three of us to finish in time, so I was hoping to freeze some of it.

First, I looked up potatoes, which we had a ton of. I learned that the proper way to freeze them is to peel, boil, mash, and cool them (this applies to all except yams and sweet potatoes). I proceeded to look up all of the rest of the produce I had, and was excited to learn that most of it could be frozen if properly prepared first. You can look up just about any food that your little heart desires. You will learn how long it will last in the pantry, fridge or freezer, or if it can be frozen at all. Then it tells you the best way to store items under each of the above conditions. As you can already tell, I am big into freezer storage so this will end up being my guide.

I love love LOVE this website! I can now freeze items in portion sizes, and then defrost and prepare as needed. I just need to do the initial leg work of prepping the food for freezing. But once I want to actually eat the food, it's already divided up and ready to go. (It helps that we have a big freezer).

It also has a section called "Keep It or Toss It?" I looked up "opened ketchup" and learned that it will keep in the pantry for a month. Maybe I'm dumb, but I didn't even know you could keep it in the pantry at all. So next time I accidentally put a food item in the pantry instead of the fridge, I'll look it up on here before throwing it out.

To check it out, follow my link above or to the right in my sidebar.

Before and After

noreply@blogger.com (RR) — Thu, 24 Sep 2009 15:01:00 +0000

I don't have many photos of myself since my son was born (especially from soon after), but I do have a few. I was so disgusted with how much weight I had gained that the only reason there are hospital photos of me is because I can not control what my family members do. Ha!

Also, without my approval, my husband took pictures of me from behind on my very first walk out with my newborn baby. It was the first time I had walked more than a few feet since I went on bed rest a few months prior. Below is that photo, along with the most recent picture of me. It it the closest thing I have to full-body, and it was taken back in May. I have lost a few more pounds since then.

I am posting these because I feel that if I am going to preach about exercise and losing weight, I have to show proof that I actually did it myself. As of yet, I don't believe that I have posted any photos of myself on this blog. For the record, my biggest struggle with weight loss was my love of chocolate and sugar. I still struggle with it, but since I learned how to Eat Clean it hasn't been as hard to turn the stuff down. And trust me, if I can do it, you can too! I know that anyone who has enough desire and dedication will come out a winner (or would it be a loser?). Ok, I am stalling now. Here's the pics:

Before- May 2008

1 Year Later- May 2009

Finding Time and Getting Motivated

noreply@blogger.com (RR) — Wed, 23 Sep 2009 15:18:00 +0000

Many moms are facing the back-to-school madness right now. Between getting your kids to and from school, as well as their various afternoon commitments, there may be little room left for you to exercise. When you are running in fifty different directions, there is never a good time to workout, but you know it must be a priority. I know you can find time for it, as long as you have the right perspective.

Instead of telling yourself, "I have only ten minutes before I have to jump in the shower and do x, y and z." You can think of it as having an extra ten minutes before you have to jump in the shower, which is just enough time to bust out a workout. Later in the day you can probably find another ten minutes to do the rest of your workout. It is better to squeeze in short workouts like this, than to do none at all. And you can definitely find effective exercises to raise your heart rate and burn calories. It is all a matter of how you perform them. If you want to get a worthwhile workout out of something as short as ten minutes, you have to pick up the pace. It doesn't take a lot of creativity. Here's a few ideas:

Interval training is an excellent idea when you are pressed for time. Some research has shown that people who perform intervals during a 20-minute cardio session often burn more calories than people who go at a moderate pace for 40 minutes. Interval training also helps keep your metabolism up long after you have finished your workout. Before performing this type of training, be sure you read about it. You need to know what you are doing in order gain maximum benefits, and you also need to have an idea of what your max is. Here's a detailed article: Mayo Clinic- Interval Training

So, say you do your cardio interval training in the morning for ten minutes. In the afternoon, maybe you squeeze in a few more minutes for some circuit training, which is pretty much resistance training mixed with cardio. Circuit training is also excellent for those pressed for time because you don't have to wait between sets, and it gets your heart pumping quickly. Here's an example: Say you plan to do dead lifts, dumbbell curls, squats, jumping jacks, and lunges. You should do each exercise (say 15 reps each, depending on your weight load) and move right to the next one with little or no rest. Then start over and keep going until you have completed your sets (usually 3 or 4 sets). Here's a great article on circuit training: Circuit Training

The best way to ensure that you do exercise is to schedule it. Write it in on your calendar just as you would any other appointment. This serves as a good reminder. I do this, and it has worked well for me. I have a magnetic weekly calendar on my fridge, which I think is the best place for it because I am forced to see it all the time. We have to eat every day, therefore we will be hitting up the fridge daily as well!

Also, try and set aside a space in your house where you can exercise. Even if you don't have a whole room for it, try and have a designated area. Maybe you have extra space in your master bedroom. Store your equipment under the bed so you have easy access. Maybe put up a bulletin board so you can pin up your favorite exercises and a few motivational photographs. Go out and treat yourself to a few fun pieces of workout gear. You don't need to go to a fancy boutique for exercise clothing. Target has a great selection. And don't forget about shoes! Those are most important. I like New Balance or Nike, but be sure to get footwear that corresponds with whatever you plan on doing, and make sure they fit properly! All of the above ideas will help you get motivated and in the right mindset.

You may be busy, but don't forget to take time for you! Not only will you be a great example to your kids, but you will feel better in so many ways.

Staying Fit During Back-to-School Madness

Body Fat Percentage

noreply@blogger.com (RR) — Thu, 17 Sep 2009 15:10:00 +0000

Well, I reinstated my L.A. Fitness membership. I just now learned that my husband's work will pay up to $400 a year for a gym membership. Even though I have equipment at home, I can never turn down free stuff! Plus it's always great to mix things up to keep from getting bored. Anyway, that really isn't the point of this post.

I want to talk a little about body fat %. The last time I had mine checked, I honestly don't remember what it was. I only remember that it was high, probably over 25%. This was back when my son was around 6 months old, maybe a little older. I wanted to see how far I've come in that department, so when I arrived at the gym I eagerly asked to use the little hand device and.... I am at 20.9% (that's good)!! However, I am trying to take this number with a grain of salt. The most accurate methods of measurement are not always readily available, and they are also expensive. If you do decide to measure your fat percentage with some device, try to stick with the same method each time (keep in mind that those free online calculators are usually the least accurate). The best way for the average person to do this is probably with Skinfold Calipers.

Why is body fat % important? Well, it is probably the best way to determine your fitness. Body Mass Index, in my book, is really a load of crap. Go ahead and use your BMI in your tracking, but don't let it be the only thing you use. There are plenty of sedentary people who are "skinny fat." That is , they don't appear to be overweight but, since they do not exercise, they are just a bunch of blubber. But a person of the same height, who is very active and weighs more than this person (because of higher muscle mass) might be considered overweight based on BMI calculations... even though it is obvious that the latter person is in much better shape.

Even the scale could be lying to you. The scale doesn't tell you how much of your weight is fat. So if you are on a weight loss journey and the scale doesn't budge for a while, even though you swear your jeans are looser, consider that you may be "tightening up" due to increased muscle. It takes up less space than fat, but weighs more.

But like I said before, the most accurate methods of determining this % are not readily available. So don't get hung up on the specific numbers. Better yet, as an article linked below states, take a look at your stomach. Then think about how you really eat and how much exercise you really perform. You can lie to yourself, but what good would that do?

I'll let you learn the rest on your own. I love links, so here is some interesting reading:

Understanding Your Body Fat Percentage Accurate Categorization of Percentages
What Does Your Body Fat Percentage Mean?
What Does My Body Fat Percentage Measure?
Understanding, Calculating, and Using Your [Body Fat %]
Average Percent Body Fat

How to Feed a Toddler

noreply@blogger.com (RR) — Thu, 10 Sep 2009 15:58:00 +0000

Yes, I know this title seems kind of, I don't know... rude? But it wasn't written with the thought that YOU don't know how to feed your toddler. It was written for yours truly.

My son is a very picky eater. He will not even test a food before turning it down. It just has to look at him wrong before he vigorously shakes his head. Sometimes I will shove food onto his tongue, hoping he will get a taste. Because I know he would love whatever I'm about to serve if he will just try it! But I've given up that game. It's exhausting and frustrating. So now I am resorting to tricking him. At least until he has developed enough language skills for me to reason with him. Or at least try to.

Every day I make myself a protein shake. One day I let him try some. He loves drinking from a straw, so it was fun for him to suck down the thick concoction. I'm sure if there was no straw, he wouldn't have wanted any. Anyway, he LOVED it. All it was was frozen berries, low fat milk, ice, and of course my protein powder. I am now thinking of making a kid friendly version minus the protein, which is a bit much for a toddler. The only issue is that I will have to supervise this closely. It has the potential to make a huge mess. But that is the only way I can think of to get him to eat more fruit, especially bananas. I may even throw in some carrots I chopped up in the food processor. It just kills me that he doesn't have a very balanced diet right now. I'm all about mixing it up and keeping it balanced. SO hopefully that works. I'll let y'all know how it turns out.

My next thing is mashed potatoes with other yummy things mashed along with it (like carrots). I did this once a while back and it was a success (just more work). Plus, orange mashed potatoes are fun!

Walks by the Water

noreply@blogger.com (RR) — Tue, 25 Aug 2009 17:37:00 +0000

This week DS and I get to tag along on a business trip in Oceanside, CA with my husband. We basically brought home with us in the hopes that we would get to see DH in the evenings, with the thought that it would be a help to me if my back was hurting.

Every morning DS and I walk to beach, which takes about 20 minutes. So I get a nice, brisk 40 minute scenic walk every morning, and good exercise at the same time. Now I know why people who live near beaches are usually in good shape. Why wouldn't you want to get out and walk/run/bike/skate by the ocean? It's so beautiful! Right now my son is napping while I look out our balcony at all the boats in the marina. So pretty! Not a bad way to spend the week. Thanks, DH, for having a good job, and for giving me the chance to get some much needed exercise therapy!

I Will Say It Again

noreply@blogger.com (RR) — Sun, 23 Aug 2009 14:02:00 +0000

DIETS DON'T WORK. Sorry gals (& guys), but the only thing that works in the long haul is good old-fashioned eating right (a.k.a. having a healthy diet). So throw out all your fancy books (except for The Eat-Clean Diet!), and your specialized foods. Refer to my detailed posts on this below which explain why diets are just plain stinky.

80/20

noreply@blogger.com (RR) — Fri, 21 Aug 2009 14:56:00 +0000

Losing weight is 80% diet, and 20% exercise. I have always known this. But at times those cookies would call to me so loudly that I couldn't hear anything else. Lately, their calls have began to fade. They aren't totally gone, but I can tune them out at least. Thanks, Eat-Clean Diet!

Fun with Food

noreply@blogger.com (RR) — Thu, 20 Aug 2009 14:23:00 +0000

I am having a lot of fun trying new recipes and such from the clean-eating book and other self-designed ideas. I love cooking, and I feel good about cooking healthy foods for my family. I recently discovered bulgur. It cooks up kind of like rice, but faster. I am not an expert on it, but I have used it a few times.

I have mixed it into whole wheat pancakes (with flaxseed) and muffins (you have to cook it first). It was delicious in the pancakes!! And it is sooo filling. I think I had one and a half pancakes and I was stuffed. It's wonderful! It was just OK in the muffins. But I think it was the recipe's fault and not the bulgur.

I also made it as a side dish with salmon. I mixed in shredded carrots and diced yellow sweet peppers. I added a little bit of salt and some lemon juice. It was DELICIOUS!! It is a whole grain, so it's really good for you. And, like I said before, it's so filling. If you want to read more about bulgur and other whole grains, check out the Whole Grain Council link in my post below. I think it provides recipes and tips on how to cook them plain.

Simple, Painless Switches #2

noreply@blogger.com (RR) — Mon, 17 Aug 2009 19:15:00 +0000

I guess I should be more specific about why whole grains are good. I'm sure many of you know this, but I'll say a couple of things about it anyway because I like to talk about this sort of stuff. In case you couldn't already tell.

Whole wheat flour is made from the wheat's whole grain, whereas white flour only contains the endosperm. Even fortified white wheat flour does not contain the nutrients that whole wheat does. The latter is a great source of protein and fiber, both of which are excellent at keeping you feeling fuller longer. Of course, this is great if you are trying to lose weight and consume fewer calories. So if you're going to eat bread, choose the 100% whole wheat or whole grain varieties.

Even better than whole wheat flour are whole grains. Whole grains are not ground up into flour, and therefore do not have as much of a starchy quality that the flour does (i.e. they don't give you the blood sugar spike that flours do). They are in their natural state. I recently just learned about the w.w. flour/blood sugar thing myself, so I am now on a quest to find some whole grain products for myself and my family to enjoy. Since I have always been a bread lover I could at least I could go about it in a healthier way. Diabetes runs in my family so that is more of a reason to pay attention to this. Do you have any whole grain products that you enjoy? I'll update soon on my quest for those foods. Until then, happy eating!

List of Whole Grains*

Amaranth
Barley
Buckwheat
Corn, including whole cornmeal and popcorn
Millet
Oats, including oatmeal
Quinoa
Rice, both brown rice and colored rice
Rye
Sorghum (also called milo)
Teff
Triticale
Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
Wild rice

*source: http://www.wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains

Here's some interesting reading:

Whole Wheat Flour
Whole grain vs. whole-wheat flour: It's all about blood sugar
Whole Grains Council

Clean Eating Magazine

noreply@blogger.com (RR) — Fri, 14 Aug 2009 14:45:00 +0000

Jeez i think this humidity is affecting my computer keys. So excuse any typos. Anyway, I found a new favorite magazine! Well, second after Oxygen . It's called Clean Eating. You can get it at any grocery store. They have these 14 day meal plans for those who find it easier to stick to a set menu, and they also have some geat recipes. And of course good articles. They also mentiion products that meet their CE standards, which is nice because then I don't have to go through every label at the store checking to see which item contains things like hydrogenated oils, which I don't want in any of my foods. It's worth the few bucks to check it out. Much cheaper (and more fun) than a cookbook!

Simple, Painless Switches

noreply@blogger.com (RR) — Mon, 10 Aug 2009 15:14:00 +0000

Many years ago I made the switch from white bread to whole wheat. Then I made sure the label said 100% Whole Wheat on it (because sometimes "wheat" bread is really white with brown coloring). Then I made sure the ingredients list didn't include HFCS or hydrogenated oils. Usually, the fewer ingredients listed , the better. This switch was so easy for me. There are so many wheat options now that you are bound to find one that taste's good. I like Nature's Own 100% whole wheat bread. It's perfect for babies because it is so soft.

My new switch is to use all or mostly wheat (not white) flour in my recipes. Sometimes a little white flour is called for. But at least the added wheat will make the food a bit more filling. I also sometimes include ground flaxseed in my recipes. You seriously can hardly taste it. If anything, it adds a yummy nutty flavor to things like muffins. This has been an easy switch because I can find recipes online that have great recipes using wheat flour.

Another switch I am working is to sub. all or most of my sugar with honey or something of the sort. Sometimes, I just want sugar, and I still will have it. But not as often as I used to. I made oatmeal cookies yesterday with oats, flax, wheat, and honey. They are a bit chewier than I like(but good enough) so I am going to work on my own concoction. This switch has been the hardest, but I have seen results already. I am feeling and looking a lot better. My belly bloat has significantly reduced. And it used to be really bad! I'm talking like I looked 4 months pregnant by the end of the day. Now that I've cut out most refined carbs, I hardly have this problem anymore. And I really notice when I do eat white bread. Last night I decided to have a piece of frozen-style garlic bread with dinner, and I felt so crappy afterward that it wasn't even worth it.

Have you made and simple switches lately?

Warm Up, Cool Down, Stretch

noreply@blogger.com (RR) — Fri, 07 Aug 2009 15:16:00 +0000

All of these things are important to any exercise routine. The average person should be doing about a five minute warm-up before any type of exercise (other special populations, such as pregnant women, should probably take about 10 minutes). I believe that warming up also improves performance. For me, it gets me mentally "in the zone." With stretching, I like to do it after my cool-down. However, I sometimes do some stretching during my workout if I am feeling a bit too tight. Just listen to your body. And don't forget to keep the cool-down as a part of your routine. Cooling down safely brings your heart rate back down to normal, especially after a hard workout.

There are right and wrong ways to stretch, so here are some tips on getting it right:

1. Warm up first. This means doing some sort of light cardio to raise your body temperature slightly. Your mucles are more elastic when they are warm. Stretching is NOT a warm-up.

2. Stretch every day, not just after a workout. To really get benefits from stretching, you should do it pretty much every day. Apparently it helps improve overall performance, and strengthens tissue.

3. Ballistic, or "bouncy," stretching is probably not a good idea. It is better to slowly move into position and hold it for about 10 seconds.

4. Stretch from all sides. If your quads are loose but your hamstrings are tight, you're setting yourself up for injury. This applies to weight training as well. Train opposing groups!

5. Breathe, and envision the muscle you're stretching. This also helps with weight training. A recent study had one group working a specific muscle group, and the other group only envisioned working it and making it stronger. The latter group saw greater gains. It is amazing what the mind can do.

I have been stretching a lot more since my pain started. It isn't making it better, whatever is wrong, but I am sure it can't hurt. Sometimes it does give me very temporary relief. It may even be preventing it from getting worse.

Here are some good articles to read:

Hamstring Muscle Injuries
New Thoughts About When Not to Strech
How to Stretch
Stretching

The Eat-Clean Diet - Review

noreply@blogger.com (RR) — Sun, 02 Aug 2009 15:18:00 +0000

For those of you who are interested, I decided to post a little review of the book. As promised, I purchased it for myself with my bday money. A good investment.

The book basically explains how, in order to see true changes, you have to throw out the idea of fad diets (I've always been against that crap), which usually restrict certain food groups, and make good eating habits a way of life- with ALL food groups. Its "restrictions" are: no sugar, little salt, no simple carbs. Also, it says you should eat 5-6 small meals a day to keep from crashing or feeling starving and going for junk food. Also, water is really important. So if you stick to shopping in the outer aisles of the store, with just a few exceptions for oatmeal and frozen or canned (in water) foods, you should be good. That's the gist of the diet.

I like how the book is divided up. It makes sense to my brain's style of organization. The back also has some really great recipes that I can't wait to try. I also want to pick up the accompanying cookbook, which I'm sure has plenty of other fantastic recipes.

Yesterday we went to the store and picked up the recommended clean eating pantry staples, as well as a good array of fruits and veggies. My cooking has always been pretty healthy, but this book is helping me to step it up a notch. I am learning that I can cook with more than just chicken. We got some good cuts of pork (avoid anything that's really marbled) and I'll probably use my salmon in more creative ways now. I am so excited!

Skinny Jeans!

noreply@blogger.com (RR) — Wed, 22 Jul 2009 01:55:00 +0000

Yeah, I got them up and buttoned and zipped! These are the jeans that I haven't been able to wear since July or so of 2007- a couple months before I got pregnant (not the ones I featured a few months back). Granted, they are super tight... But this is great progress. Especially for how limited I am with what I can do. And they are not stretchy jeans! They do give with wear, but nothing major. Now to get them fitting properly.

The road to weight loss may be slow and steady for some, but remember the story of the tortoise and the hare.....