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Wednesday, November 07, 2007


I would like to say thanks to all my friends who have encouraged me this day. I have been under the weather. Not depressed but may be a little sad, may be a in funk. But the funk will pass. It really hurts me that I have to start over yet again. The scale didn't lie no matter how much I wish it was wrong. It wasn't and I had to move my ticker. Thanks ok I am coming back with a renew strength and determination. I guese this is a note of encouragment to me (myself) Sometimes you have encourage yourself on this journey to a new life style....this too shall pass and no journey is without bumps and dipps. I'll wear a helmet next and ride it out!!!!!
http://Thanks

  
  Member Comments About This Blog Post:

SUPERSHE 11/8/2007 1:05PM

    Hang in there, Danica! With your attitude, I know you can pick yourself up, dust yourself off,, and keep on going! All of us slip some on the journey of life, and as long as we know we're gonna stick with the program, its ok. Hope you have a really great day, my girl. Hugs to you, sheila ((((((Danica))))))

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Cancer fighting foods

Wednesday, October 31, 2007

Top 5 Super Cancer Fighters
1. Cruciferous vegetables: Think “crunchy” and munch away to your heart’s content. Cruciferous veggies -- cabbage, Brussels sprouts, broccoli, watercress and mustard greens -- you can’t eat too much of these. All are rich in antioxidant phytochemicals and fiber, which are cancer protectors. Broccoli, cabbage and cauliflower contain indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, cauliflower, kale, Brussels sprouts and cabbage contain antioxidants lutein and zeaxanthin that may help decrease prostate and other cancers.

2. Colorful fruits and vegetables pack a “one-two punch” to protect your cells from the ravages of free radicals, produced by your body’s metabolism and from the environment. When left unchecked by antioxidants from healthy foods, free radicals can be cancer-causing. Color means super-nutrition, so eat at least nine servings daily. It’s not hard to do. A serving is one small to medium piece of fruit, a half-grapefruit, cup of melon, 15 grapes, a cup of berries stirred into a cup of yogurt or a fresh-fruit smoothie. Crunch on baby carrots; add tomatoes to salad; tomato salsa to baked sweet potatoes; spinach or kale to a casserole. Deep-orange sweet potato, mangos and nectarines mean vitamin C and beta carotene. Vibrantly colored, flavonoid-rich berries are tops for cancer-fighting antioxidants and phytochemicals. Red grapes contain antioxidants called bioflavonoids and are rich in resveratrol, which inhibits tumor growth.

3. Folate: Think green! And brown, as in whole grains, beans and fortified breads and cereals. Green leafy veggies and grain foods are rich in folate, and research points to higher risk for colon, rectum and breast cancer in people who get less folate than they need (about 400 micrograms daily), and it’s especially important for women who may even be thinking about becoming pregnant. Women who drink alcohol should also be sure to get enough folate, to lower cancer risk. Researchers say eat your folate, it’s better from foods than supplements.

4. Fat: Some fats are very good for you, in the right portion size and ratio. Monounsaturated and polyunsaturated fatty acids (MUFA & PUFA) are rich in antioxidants E and selenium, and are linked to lower rates of heart disease and cancer. They enhance absorption of immunity-boosting and inflammation-reducing antioxidants from fruits and vegetables, and lower risk for cancer. Best sources of healthy fats are nuts, seeds, avocado and flaxseed and fatty fish (more below). Portion control is important, because fat has nine calories per gram compared to four for protein and carbohydrate. Avoid corn and safflower oil; olive and canola oils have the best nutritional profiles.

5. Fish: Research shows that people who replace saturated fat from red meat with fish rich in PUFA omega-3 fatty acids have lower rates of breast and colon cancer. Omega-3s promote brain growth and development, and they are also important in reducing risk for inflammation and cancer. Best Fats: in fatty fish including wild salmon, tuna, mackerel and sardines. Bake, broil, grill, poach. Don’t fry, especially in hydrogenated fat. By the way, all fish are low in saturated fat and cholesterol, but deepwater large fish including fresh tuna, king mackerel and some fresh water fish often contain undesirable levels of toxic mercury. Shellfish is a good choice. Instead of fatty tarter sauce, enjoy cocktail sauce made with tomato ketchup and horseradish, with a squeeze of fresh lemon and Tabasco.

Top 5 Stupid Foods
1. Bad fats: Saturated and hydrogenated fat are solid at room temperature. Both are bad for your heart, and increase risk for cancer. Regular consumption of saturated fat raises both total and LDL “bad” cholesterol; trans fat may act like saturated fats in the body, raise LDL but also lower HDL (“good”) cholesterol. Whole milk, butter, cheese and ice cream, red meat, chocolate, coconuts, coconut milk and coconut oil are rich in saturated fat. Although a tiny amount of trans fat occurs naturally in meat, it’s found mainly in most margarines (except those labeled “trans fat-free”) and vegetable shortening. Even if a food item is labeled “free” of trans fat, a serving may contain up to 0.5 grams. If you eat more than a single serving, or a few servings of foods labeled “free” daily, you may be accumulating trans fat in your diet. Read the ingredient list first and avoid “partially hydrogenated” oils.

2. (Some) Meat: Some meats packed in cellophane rank tops on the stupid list, because they’re processed with substances linked to colon, stomach and other cancers -- especially sodium nitrate. Research shows that frequent consumption of processed and red meat is associated with higher rates of cancer. Avoid bacon, sausages, breakfast meats, pepperoni, hot dogs and luncheon meats; try a veggie dog or tofu pup. Save lean red meat for an occasional meal and replace with grilled fish, or a meatless meal of beans and rice, plus lots of veggies, and finish with fruit.

3. Burnt Meat: Don’t char or burn meat or poultry on the grill, which may also increase cancer risk. An occasional barbeque is fine, but regular dining on well-done or charred meats increase your exposure to chemicals created when high temps break down an amino acid in meats. Fats dripping onto coals create more chemicals in smoke, which waft up and make the meat even more problematic. When grilling, precook meat or poultry in the oven or microwave and finish on the grill. It’s OK if you char plant foods -- there are no fat drippings to worry you. Try a barbeque of meaty mushrooms, tempe (fermented soybean cake), eggplant and zucchini.

4. Too Much Booze: A little may be good, a lot can kill you. Although moderate consumption of alcohol may be heart-healthy and even promote immunity, consistently overdoing alcohol increases risk for many cancers, including liver and some digestive cancers. Breast cancer risk increases with increased alcohol consumption.

5. Sugary Soda: Soda adds calories and promotes obesity, an independent risk factor for cancer. Soda displaces good nutrition; instead of drinking a glass of folate-rich orange juice, for example, reaching for a soda means you may not be getting enough of this cancer-fighting nutrient. There’s some research that links soda and esophageal cancer, and although not conclusive, your health and waistline will no doubt benefit from avoiding sugared soda. By the way, diet soda’s artificial sweeteners, additives and preservatives also displace cancer-fighting nutrients.

Sources


American Cancer Society: www.cancer.org
Cancer Cure Foundation www.cancure.org
Mayo Clinic: www.mayoclinic.com

  
  Member Comments About This Blog Post:

SUPERSHE 11/7/2007 11:51AM

    Hi Girl....

I just saw this entry at The COPD team, and ... I think this is very valuable information. Would you mind posting this on the "Lets Share" thread? Its something that I think we all need to be aware of. Good information here!

If you don't want to post it, do you mind if I do??? I'm just afraid I'll forget though. I'm running so much these days, I sometimes don't know where I'm going. LOL. Hope you have a great day, Danica. And hugs and kisses for that little baby girl too!

Hugs to you too.... :-)

sheila

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Sick and can't exercise

Monday, October 29, 2007

After taking care of my kids who had colds/coughs. Not it is my time to get sick. I really hate this. When you have to stop exercising. You have sort of start over again. I know if I don't take of myself properly I will have a relapse and I don't want that. I'll have to take it easy for now until I am better. I will miss it here at my sparkpeople family. Take care all.

  
  Member Comments About This Blog Post:

COACHGIA 10/29/2007 3:04PM

    Hi DO2HEAL, I hope that you will feel better soon, your presense will be missed on the teams!



Hugs, Gia


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PARIS2009 10/29/2007 2:02PM

  Hi there - We'll miss you on the team while you're recovering, but be sure take
enough time to get better. You'll be back at it again soon enough! Take care, Shawn

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UGOGIRL51 10/29/2007 12:18PM

    Hi Sweetie,

You take care of yourself. Get plenty of rest, fluids and make sure you eat! You have to eat!!!

I shall pray for you for a quick recovery.

HUGS...Annette

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Great Day

Wednesday, October 24, 2007

Wednesday was a great day I really workout with my new exercise routine. I get ideas from fellow sparkers--I tend to burn out easily and I am somewhat limited in the aerobics area. I manage to workout. The Lord give me strength. I stayed in cal range and I exercised for 65 min. I even managed to stay away from cookies that my hd brings in just abnout every night. I have talked to him about this. May be he is feeling a little threatened and wants me to remain large??? Not sure of his motives. I could be off--I have been before. No matter what his motives are I am not going for it. I can resist them thur Christ who is my strength and helper in time of testing. I am going to have another great day like I did yesterday.

  
  Member Comments About This Blog Post:

SUPERSHE 10/24/2007 5:20PM

    Congratulations, girlfriend, on TWO great days in a row! Positive attitude goes a long way, doesn't it? I love the attitude of our group!

I am trying a new version of pursed lip breathing, and I think it is helping my breathing. Rather than buying one of the devices out there to build my lungs, I am trying covering my nose and mouth loosely (and adjusting it as needed) when I breathe in, waiting a couple, or few seconds, then breathing out with the same hand over mouth & nose, more tightly applied, to accomplish the resistance breathing in and out. I can really tell a difference in how much air I'm taking in, and blowing out. Just a thought... Will see how it goes when I have my next PFT, which should be in late november. That gives me time to really test it out.

Hope you have a THIRD great day tomorrow, girlfriend!

Hugs, sheila

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A Great Article for those of us who are beginning to exercise or need a change up

Wednesday, October 24, 2007





A stale fitness program is like a stale pair of old shoes -- you know how they'll feel and you once loved using them, but you just don't want to go near them anymore. We all need a little variety in our workouts. In fact, an excessively repetitive workout program is a major cause of fitness burnout.

If you're looking to mix things up a little bit, try one of these 30-minute options created by SparkPeople Coach Joe D. They should each be preceded and followed by at least a little stretching and warmup. The only equipment you'll need for most of these exercises are small dumbbells, an inflatable swiss ball or resistance bands. Many are simple "body weight" exercises with no need for equipment at all.


We recommend a low impact exercise for all warm-ups – bike, elliptical machine, rowing machine, walk (gradually picking up the pace to a fast walk).

Upper and lower body exercises perform 10-15 reps – Core exercises perform 10-30 reps.











Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Step-ups (aerobic) 20 sec
Rows (sitting) w/ dumbells
Lumbar extension
Squats w/ Swiss ball
Reverse flies w/ Swiss ball & dumbbells
Plank hold
Hamstring flexion w/ Swiss ball
Crunches w/ Swiss ball
Modified push-ups
Biceps curl


Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 20 seconds
Leg lifts
Dumbbell oblique
Dumbbell lateral deltoid raise
Modified lunge
Roman dead lifts with dumbbells
One arm row with bench
Lower abdominal medicine ball twist *
Calf extensions
Chest press with dumbbells
*You can use any type of ball

Cool down 5-10 minutes
Stretch 5 minutes





Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Jump rope 100x
Push-ups with Swiss ball
Elbow to knee crunch
Body weight squats 25x
Step-ups 30 seconds
Plank hold
Hamstring flexion with Swiss ball
Triceps kick back
Prone row external rotation
Bicep curl
Abductors with resistance band 45 degrees
Jump rope 100x

Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 30 seconds
Ball walk with Swiss ball
Bicycle crunch
Forward lunge
Jumping jacks 30 seconds
Reverse flies
Lower back lift with Swiss ball
One leg Swiss ball squat
Jump rope 100x
Shoulder press with Swiss ball and dumbbells
Adductors with resistance band (standing)
Calf extension one leg

Cool down 5-10 minutes
Stretch 5 minutes





Warm-up 10 minutes
Stretch 5 minutes


Warm-up 10 minutes
Stretch 5 minutes


Circuit 1x
Jump rope 250x
Push-ups with Swiss ball
Triceps kick back
Kneeling roll-out
Bicycle crunch
Squat with calf raise and dumbbell press
Step-ups 30 seconds
Prone row external rotation
Biceps curl
Jackknife
Lower back lift with Swiss ball
Lunge with dumbbell press (forward)
One leg Swiss ball squat (lateral)
Reverse flies
Push-ups with Swiss ball

Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Jump rope 200x
Lunge with dumbbell press (forward)
Jackknife
Chest press with Swiss ball and dumbbells
Step-ups 30-45 seconds
Hamstring flexion with Swiss ball (one leg)
Plank hold
One arm rows with Swiss ball
Wall sit with bicep curls
Triceps extension with Swiss ball and dumbbells

Cool down 5-10 minutes
Stretch 5 minutes


Great info from the peeps at sparkpeople!!!!


  


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