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Phase 1 day 5

Monday, October 15, 2007

The few days that I have been on The Best Life Diet has been good. I have read a lot from the book. I really like the idea of not weighting. Not that I dont want to know the truth. But just to take a break from the scale sounds like a winner to me. I almost became a scale junkie. He suggestes that you weight after the first 4-6 wks of the new life style. Instead I will see how my clothes fits me to guage how I am doing. He suggested to increase activity, I already had that in mind. I have added 8-10 exercises in the strength training sessons for me. I will do them for at least 30 min. As far as the aerobics I must keep in mind that I am asthmatic and I have some limitations. I will follow my bodies lead. I have increased my daily steps from 5000 or so. to 7500-10000 daily. I also like the fact that I don't have to glup down 12 glasses of water. I struggle badly with it but I am working on it. I now drink 5-7 glasses working on increasing it daily. I will work this new life style in my way after all this is the Best Life Diet and I can gear it to suit my needs. Until then............

  


Friday, October 12, 2007

THE BEST LIFE DIET

The truth is a brought the book a few months. kinda put it to the side. I guese I didn't give it time because the pounds didn't roll off. The truth is there are not rolling off now! But that is up to me to take control and not letting my emotional control me. But after reading it. I must have missed the point. It is the best life that I can have for me. In other words it is talored to me and thats is what I need at this time.

This is my journey and no one can walk it but me!!

PHASE ONE OF BEST LIFE DIET

This will be a 4-8 week phase

It suggested not to count calories, but as a diabetic I not only have to count calories but carbs too. I will remember my journey.

Weight in at 176.3 (you know I forgot to put down I lose a pound I am 175 ya me)!!
I will not weight for 4 weeks. This is doable I have the tendency to not be a scale but There is moments that the scale gets the best of me a little. No more weighting until 4 wks is up.

To do's

1. Increase my activity level.ugh (I have somewhat) I will monitor myself because of health challenges. But I will kick it up a notch.

2. STOP EATING at least two hours before bedtime. OH MAN THE TESTING BEGINS. God will have to my strength with that one.

3. Eat 3 meals, a nutritious breakfast, 2 or 3 snacks.

I will give myself an option of having a free snack before bed/ lean protein, cheese, lowfat yogurt or part skim ricotta cheese. or free veggies.

I will also use organic ground flaxmeal and occasional a small amount of tuna (with caution) for omega 3 fatty acid.

4. Stay Hydrated I'll have 5-7 glasses ow water. A couple cups of green tea will be included.

5. Eliminate alcohol. No problem I don't drink.

7. Bolster my diet with suppliments. I was already taking a Womens Daily Multivitamin, Vitamin C 1000mg. I've recently added to my arsenal/ Echinacea Parpurea Dietary Suppliment, Garlic Herbal suppliment 1000 mg (odorless) and Chromium Picolinate 200 mcg taken daily.
http://Changing my gears yet again!~!

  


Interesting info/

Wednesday, October 10, 2007

Eat to Lose Before and After Workouts


Eating just the right thing before lifting weights or jumping on the elliptical trainer can keep you energized until the end. What you eat "depends on how hard and how long you're exercising," says Elizabeth Somer, RD, author of Nutrition for Women. Here are her surprisingly easy ways to fuel your muscles before different workouts and--pant, pant--help you recover after you've worked your butt off.
A solid aerobics session--30-60 minutes
BEFORE

"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:

1. Keep it light (under 200 calories) for faster digestion.

2. The less time you have to eat before exercising, the less you eat. You don't want stuff sloshing about in your tummy as you move.

3. Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet mid-workout.

A few 200-calorie-and-under suggestions:

A make-it-yourself 8 ounce fruit and low-fat yogurt smoothie or one of Dannon's Light & Fit ready-to-drink fruit smoothies
Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk
A 6 oz. glass of OJ and 2 graham crackers
AFTER

To re-hydrate and keep your blood sugar stable, have some water and:

A low-fat granola or energy bar
A cup of low-sodium chicken noodle soup
A piece of fruit or a small bunch of grapes
Hit-the-wall aerobics--60 minutes or more
BEFORE

You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer. Before you go all out, have some:

1. Water to ward off dehydration, especially when it's hot.

2. Easy-to-digest, high-quality carbs that leave your GI track quickly and supply enough glucose to fuel a long workout.

3. Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.

4. Foods that are light (again, 200 calories) and low-fat to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time until you hit on the right amount.

Good carb-protein combos:

Half a 4 oz. whole-wheat bagel with 1 tbsp. low-fat cream cheese
A small slice of last night's vegetarian pizza or 2/3 cup leftover spaghetti with marinara sauce
1 stick of low-fat string cheese, 1 medium pear, and 3 whole-grain crackers
AFTER

Recover with more water and a 100 calorie, all-carb snack, such as:

50 pretzel sticks
1/2 cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
Half a baked potato topped with 2 tbsp. salsa
Up to 60 minutes of gentle yoga, stretching, or tai chi
BEFORE

A pre-workout snack isn't essential for low-sweat activities--say, an hour of yin yoga or a stretch class. But if you're hungry, try a banana for potassium and 2 graham crackers for carbs. Wash it down with some water.

AFTER

All you'll need is more water.

Semi-tough strength training--30-45 minutes
BEFORE

Carbs with a dash of protein is your fuel of choice. Only serious body builders and weight lifters who pump for more than 45 minutes at least three days a week need extra protein--"most people get plenty," says Somer.

If you're borderline hard-core, try these 200 to 250 calorie protein-laced snacks:

Half a turkey sandwich on whole grain bread and a piece of fruit
A handful of trail mix (nuts, dried fruit, and seeds)
3 whole-grain crackers with 1 Tbsp. peanut butter and 6 oz. of V8 juice
AFTER

Re-hydrate with water and have the other half of that turkey sandwich--the protein helps repair and build muscles.

For the average gym rat who does 30 minutes of weight training two or three times a week, just have a high-carb snack 10 minutes or so before you start:

Plain, nonfat yogurt mixed with berries or applesauce
1 tbsp. nut butter and a sliced 1/2 banana on a 10" whole-wheat tortilla, all rolledup burrito-style
1 small (2 oz.) carrot-raisin muffin and a 6 oz. glass of OJ

An all-day hike, cross-country ski or snowshoe trek
BEFORE

To build your glycogen stores, plan ahead.
1. For a day or two prior to your outing, eat high-carb meals of whole-wheat pasta or brown rice dishes.
2. Drink ample fluids, too--at least 10 cups a day. Before setting out, have a substantial high-carb meal of pancakes or waffles with fruit.
3. In addition to lunch, pack a couple of energy bars, dried fruit-and-nut mix to nibble every 2 hours.
4. Regularly sip water or sports drinks; don't wait until you get thirsty.

AFTER

(Soak in the hot tub!) And keep drinking water. Have a high-carb snack such as a muffin, popcorn, pretzels, or hot cocoa and a graham cracker.

***

Not only will exercising regularly burn off all those snacks and more but it can make your RealAge as much as nine--yes, nine--years younger. And your body inches trimmer.

Nice.

  


Finished the Iditarod trail

Wednesday, October 10, 2007

October 9th I offically finished the Idirarod trail. I did'nt think that I could do it. I have many health challenges, but I have not let that stop me from trying. Everyone seemed to zip by me. But the word of God said that the race isn't given to the swift or the strong but to those who endure. He also said faith without works is dead. I gave it my all and he gave me strength to complete the race. With God all things are possible. I pray that he keeps increasing my faith in him. Jesus has never let me down he is faithful. Thank you Jesus.

  
  Member Comments About This Blog Post:

SAILLE 10/11/2007 7:30PM

    Good work!!!



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Wednesday, September 26, 2007

I did the 3 miler with Leslie last night. It was a very challenging session. I thought that I would have to quit because I grow tired before the 3 miler was up. But the Good ole endorphines kicked in and I was able th finish the dvd with the help of the Lord. The Ladies were having so much fun it helped to motivate me to keep going. Leslie is my favorite!! I probably will still need to kind of creep around the 3 miler. I dont want to go over board (asthma). I will invest in some new dvds. I have the newest one fast start& fast miles. I brought it at Walmart. I'm not brave to try the 4 miler for now. But I do have a 4 miler dvd. That is for the future when my endurance is builded up farther.
http://3 miles with leslie sansone

  


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