Saturday, August 27, 2011
I know that I haven't been exercising.
I know that I haven't been eating healthy.
I know that I haven't been getting enough sleep.
I know that I eat late at night and too close to bedtime.
I know that I have been stressed out a lot.
I know that I no longer fit into ANY of the clothes I wore when I was fit & healthy.
Now...with all this knowledge, you think I would start making changes and do something about these things, right? WRONG! Well, it wasn't until I hopped on that scale for the first time in a LONG time and read the numbers between my toes, that I KNEW that I needed to make a change...and fast.
Those three digits came up from between my toes and slapped me right in the face. I swear, at that moment, if I had been in a cartoon...my eyes would have grown 10 times their normal size and started pulsing. Even the driver's license in my purse started giggling at the contradiction between the weight filed with the State and what the hard facts on the electronic device beneath my feet were screaming. I think what hit me (and my clothes) even harder about this number on the scale is that my weight is up to nearly as high as I was when I was PREGNANT...and not the beginning...at the END of my pregnancy...35 weeks pregnant. I am just shy of my 35 week pregnancy weight by 3 lbs...and there is no baby boy inside this time. GOOD LAWDY!!!!
It's time to play some defense. Time to step up and play the game and get off the sidelines. Time to quit being lazy about my health and well-being.
My first steps in the right direction...
1. Logging my food, drink & vitamin/supplement intake in my DietMinder Personal Food & Fitness Journal.
2. Measuring out my portions and sticking to one serving.
3. Eating foods that are fresh or natural, with little to no processing.
4. Eating foods that are meant for my oxidation type (see my other blog post on this topic).
5. Purchased the Zumba Fitness Exhilarate DVD workout program to combine something I love (dancing) with something I am never motivated enough to do consistently (exercise).
6. Increasing my water intake to 8+ cups a day
7. Increase my involvement on SparkPeople to gather knowledge & motivation to help me along the way.
8. Make an appeal to my husband to get him involved (from afar due to military separation) and connect with him to make a healthy journey together.
9. Writing in my Blog on SparkPeople to make what I'm doing public so it will be harder for me to become complacent again.
10. Creating new goals that are motivational to me and will actually help me get where I want to be.
It's game time, people...and I am READY to play hard!!
Thursday, August 25, 2011
Excerpted from "What Oxidation Type Are You? written by Allen Lawrence, M.D.
THE FAST OXIDIZER
Recognizing the Fast Oxidizer:
1. The fast oxidizer breaks down carbohydrates very rapidly.
2. There is an increased amount of carbon dioxide (CO2) in the blood stream.
3. Fast oxidizers generally needs a high protein diet. Proteins take longer to break down and hence a high protein diet controls hunger. A pure fast oxidizer may well be a complete carnivore.
4. All foods are oxidized or burned up fairly rapidly, therefore may be hungry often during the day. The fast oxidizer generally must eat at least three meals a day and sometimes even more.
5. The ash created by the burning of protein is acidic and therefore the blood becomes more acidic, that is, the pH of the blood decreases. At its extreme a metabolic acidosis may be created.
6. The Parasympathetic nervous system is more dominant in fast oxidizers. Stimulation of the parasympathetic nervous system causes increase hydrochloric acid production, increased motility of the digestive system and release of pepsin and other digestive enzymes into the stomach to aid in digestion.
7. The fast oxidizer is more likely to suffer from problems where there is lack of stimulation of one or another gland or organ. Conditions such as: a low thyroid, calcium imbalance, allergic asthma, stomach ulcers, hay fever, excess mucous production, slower heart rate, low blood pressure and reactive hypoglycemia. These problems are also related to the speed of metabolism and the hyperglycemic action of adrenaline.
8. The fast oxidizer is more likely to suffer from diarrhea then constipation.
9. May be prone to fainting or episodes of dizziness.
10. The fast oxidizer may be more prone to osteoporosis and inflammations of the joints such as traumatic arthritis, osteoarthritis, rheumatoid arthritis and gout.
11. There is an increased potential of addiction to sugar and therefore to weight gain and even binge eating.
12. The fast oxidizer may experience increase intestinal motility, acidic stomach, acid indigestion or gastric reflux.
How Does One Determine Whether They Are a Fast Oxidizer?
1. There are two provocative tests to determine if an individual is a fast oxidizer.
a) Niacin Test: 50 mg of Niacin is given on an empty stomach. If the individual becomes experiences an immediate flush, then it is likely he or she is a fast oxidizer.
b) Vitamin C Test: 8 grams of vitamin C is given in divided doses over a eight to twelve hour period. The fast oxidizer responds by feeling acidic and uncomfortable. It is important to note and notify the patient, however, that fast oxidizers may also experience other symptoms such as diarrhea, nausea, or increased intestinal gas including flatulence and burping.
2. A computer generated test completed by the patient, can be used to evaluate oxidation status.
What Diet is Best for a Fast Oxidizer?
1. The fast oxidizer should always start the day with a good breakfast. The breakfast is usually best if it is high in protein meat, dairy or carbohydrates such as granola with mixed grains, nuts and seeds.
2. Generally root vegetables, cauliflower, corn, mushrooms and the squash family are most suitable to the needs of the fast oxidizer.
3. The fast oxidizer should avoid high carbohydrate fruits such as bananas. Apples on the other hand, have more pectin and fiber and hence work better. Melons should always be eaten alone because they tend to ferment easily in the stomach of the fast oxidizers.
4. The fast oxidizer should limit acidic foods. An excess of vitamin B will speed up carbohydrate metabolism and leaving the fast oxidizer hungry and often feeling upset. This is especially true of Vitamin B1, thiamin, if taken in excess will increase the problems of the fast oxidizer.
5. Vitamin C should always be taken as an ascorbate of calcium, magnesium or potassium. Vitamin C taken in the form of ascorbic acid, especially in large amounts can contribute to the acidity of the individual.
6. Vitamin combinations as a whole should be in the most alkaline form they can be in for the pure fast oxidizer.
7. Vitamin A is often needed by the fast oxidizer. The diet most commonly eaten by the fast oxidizer is distinctly low in vitamin A. The best form of vitamin A is the carotene form and not in any of the fish oil preparations.
8. Vitamin E, for its antioxidant properties, and lipotrophic such as biotin, inositol, and choline are important to emulsify and lower blood fat and cholesterol levels created by a high meat protein diet.
9. Calcium, zinc and magnesium, along with copper, manganese and phosphorous are also important to the fast oxidizer.
10. While the fast oxidizer usually makes adequate amounts of digestive enzymes and hydrochloride acid, if the diet is very high in protein additional digestive enzymes and hydrochloric acid taken with supplements is often beneficial. Generally, as people grow older hydrochloric acid and digestive enzyme production tend to be reduced. In some cases production may even fail. Therefore, it is essential that supplemental enzymes and hydrochloric acid be part of every individuals diet.
11. The ideal diet for the fast oxidizer is 30% carbohydrates, 40% protein and 30% fat.
12. As the fast oxidizer moves toward the mid oxidation position the qualities of the mid oxidizer take more control and the types of symptoms, reaction to food and make up of the diet change.
Lawrence, A. (2011). What Oxidation Type Are You? Retrieved on August 25, 2011, from www.yourpersonalwebmd.com/index2.php
Tuesday, November 03, 2009
Get Rid of the Temptation in Your House and Make Everyone Smile!
Cavities, or dental caries, is the most prevalent childhood disease today. Each year across the world, kids consume 2% more sugar than the year before – that's 50 million tons of sugar annually! Sugar also contributes to hyperactivity and some candies can harm teeth or braces.
But every kid loves Halloween! So do adults. As responsible dentists, community members, and US citizens, Halloween Candy Buy Back dentists have found a way to keep the fun, while helping kids and our overseas troops.
How does the program work?
* Participating dentists buy back kids' Halloween candy
* The candy will be shipped to US soldiers serving overseas
We did this...we had 5 lbs of candy (after eating a few pieces) that we were able to donate to the troops. What do two kids need 5 lbs of candy for??? Thank god that it's out of my house, otherwise I would have put on lots-o-pounds from that 5 lbs of candy!! Anything to keep the candy off my hips and thighs!!!
Thursday, October 01, 2009
Alright, I've got 31 days to be as fit and trim as I possible can so that I can wear a Halloween Costume comfortably. I have really fallen off my exercising and nutrition plan for the past few months and the clothes that I was so happy to finally be fitting in...are getting tight! Ugh. So disappointed in myself and today is the start of getting back to where I need to be. Today, I stayed within my calorie range and tracked all my food. Step 1, complete. Day 2...here I come.
Thursday, March 26, 2009
1 liter Water Bottle - 1 bottle = 4 cups = ½ daily intake of water. Can not get any easier to meet your daily intake of water. 2 bottles? SIMPLE!! I use the Sigg Aluminum bottle which keeps it cold and it looks cool.
Digital Food Scale - This makes figuring out my portions so easy because I don’t have to get out the measuring cups or count out the food pieces, I just put it on the scale and match the number on my scale to the serving size. This is also much more accurate because all foods aren’t the same size or weight and the nutritional difference can be huge. We learned this important piece of information from the Diabetes Coordinator when we were in training classes when my son was first diagnosed. HUGE DIFFERENCE!
Reading is Fundamental – We are all here at SparkPeople for a reason…to make a change and become healthier. Clearly, if we had all the right knowledge, we wouldn’t have come here to make a change. Take advantages of all of SparkPeople’s articles and resources. Make use of the My SparkDiet feature (on the Start page) to read articles and information that are geared towards you and where you are at. The more you read, the more you absorb and the easier this new lifestyle will be for you. Knowledge is power…the power to change your life!! Do it!
Heart Rate Monitor Watch - This is so important because this is the piece of equipment that will accurately tell you how many calories you’ve burned because it has your height, weight, age, and sex and it reads your body’s work through your heart rate. My Polar F6 Heart Rate Monitor Watch has the OwnZone which helps determine an individual exercise zone; calorie counter and goal management and the OwnCal feature shows energy expenditure (kcalories) during one exercise session and accumulated expenditure. Zone Pointer displays your target heart rate zone and where your current heart rate is within that zone. With just a couple button touches, I can figure out my calories burned and the length of my workout. Easy, easy, easy.
SparkPeople Fitness Tracker – It is obvious why this is so important, this will help you keep on track with how many calories you are burning through your cardio and make sure you are doing your strength training. It also shows the goals you need to meet for fitness minutes and calories to be burned.
SparkPeople Food Tracker - I enter the foods I buy directly into SparkPeople’s Food Tracker and use the weight of the serving size (usually grams). I keep a notebook during the day, writing down the serving weight and the name of the food I ate. At the end of the day, I enter all my foods. If you are still working on figuring out exactly what is in what, use the tracker directly otherwise you may not keep within your calorie range. It is best to plan your meals out in advance so you know exactly what you can eat for a day but life isn’t always like that. Be careful when using the food information someone else has entered…it may not match the food you are eating, always check!!
SparkPeople – There are so many tools to mention and they all do so much good. Use everything they have to offer and you will find that they make it easier to be healthy.
For now, that's what I've come up with...but I'm sure that there are more things out there that have helped me. If I think of any more, I will come back and update this blog. I hope what I've used can help you out too. Good luck everyone!
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