Big Easy On Low Carb

Merry Christmas !

2011-12-22T12:59:00.001-06:00

Merry Christmas from my blog post to yours :)

I am still very much around. Drop me a line if you still read this blog :)

Hope to post more in the New Year .

2011-11-21T08:49:00.001-06:00

Best Way to Handle Sugar in your holiday diet

Turkey day is approaching. Here is a timely video to show ways to best handle sugar in your holiday diet. ENJOY !

Loosing Weight: a Battle against Fat and Biology

2011-11-06T16:35:00.001-06:00

Loosing Weight: a Battle against Fat and Biology

(One of NPR's most emailed stories)

Most people who lose weight end up gaining it back — and it's not just

a matter of willpower. In fact, once we begin to shed those first few

pounds, says one expert, "the biology really kicks in and tries to resist

the weight loss."

If you're among the two-thirds of Americans who are overweight,

chances are you've had people tell you to just ease up on the eating and

use a little self-control. It does, of course, boil down to "calories in,

calories out."

But there's a lot more to it than that, according to obesity specialist

Dr. Donna Ryan,

associate director for clinical research at the Pennington Biomedical

Research Center in Baton Rouge, La.

It's a popular misconception, she says, that losing weight is "strictly a

matter of willpower." It's a gigantic task, she says, because not only do

we move through an incredible buffet of food spread before us every

day, but we also face a battle with our own biological responses.

It starts when we begin to shed those first few pounds. At that point,

"the biology really kicks in and tries to resist the weight loss," she says.

Take 56-year-old Mary Grant, who's faced a lifetime battling fat,

beginning in childhood, when her father humiliated her in front of the

family by publicly weighing her every Saturday morning and insisted

on her trying diet after diet.

In the end, Grant unsuccessfully tried "the grapefruit before every

meal diet, Weight Watchers in the early days, when you had to eat

chicken livers, the hard-boiled eggs and salad diet, the tomato soup

diet, the cabbage soup diet, essentially anything," says Grant, "to get

that weight off me."

But the weight did not "come off." It wasn't until after nursing school

that Grant was successful in dropping 100 pounds after a medically

supervised fast. Dramatic as that success was, it didn't last. Grant

gained much of the weight back. Most people do, according to health

experts.

Living Large: Obesity In America

And here's why:

When you begin to lose pounds, levels of the hormone leptin, which is

produced by fat cells, begin to drop. That sends a message to the brain

that the body's "fat storage" is shrinking. The brain perceives

starvation is on the way and, in response, sends out messages to

conserve energy and preserve calories. So, metabolism drops.

And then other brain signals tell the body it's "hungry," and it sends

out hormones to stimulate the appetite. The combination of lowered

metabolism and stimulated appetite equals a "double whammy," says

Ryan. And that means the person who's lost weight can't consume as

much food as the person who hasn't lost weight.

For example, if you weigh 230 pounds and lose 30 pounds, you cannot

eat as much as an individual who has always weighed 200 pounds. You

basically have a "caloric handicap," says Ryan. And depending on

how much weight people lose, they may face a 300-, 400- or even 500-

calorie a day handicap, meaning you have to consume that many fewer

calories a day in order to maintain your weight loss.

This means no more grapefruit or cabbage soup diets:

You u need a diet you can stay on forever. For most people, that means

high fiber, low fat and low sugar. But you can fight back against a

lowered metabolism. You can "kick" your metabolism back up by

exercising every day. One recent study found people were able to burn

up an extra 450 calories a day with one hour of moderate exercise.

It doesn't have to be vigorous jogging. You can walk briskly, bike or

swim. Health experts recommend 30 minutes of moderate physical

activity a day in order to reduce risk for heart disease. But obesity

experts say if you want to lose or maintain weight, you have to double

that and exercise at least one hour every day.

My Low Carb TV Show... ok IF I really had one ! :)

2011-11-02T21:37:00.000-05:00

This post was written as part of NHBPM – 30 health posts in 30 days: http://bit.ly/vU0g9J

Wednesday November2

My TV Show. Your blog is being turned into a TV show! Congrats – you’ve earned it. In fact, you get to co-write it. Write about the TV show based on your life or blog.

BIG EASY ON LOW CARB CHANNEL

Why should living The Big Easy lifestyle of New Orleans hinder the way we eat ? Good Cajun food has always been and always will be a part of me. Every Cajun has the love of cooking. Come as we explore the heart of Cajun culture and cooking. Travel with us, as we access the wildlife of the area and the seafood of the Gulf.

You'll meet fun-loving, God-fearing, hard-working people who grow their own food and catch their own meals in these small Cajun towns. We will absorb the Cajun culture and speak the Cajun language. We'll cook over open hearths like many on plantations. We'll sip mint juleps on the veranda, and watch the setting sun over the levee.

Since many of the Cajun foods are rich in carbohydrates, we'll learn how to simply prepare those recipes for those on a diabetic diet, or just for those who want to eat healthy. Cajun cooking may be time consuming, but it is well worth what you put into it. It has to be. Cajuns love eating their food as much as they love preparing it.

If Justin Wilson we're alive he'd say "I Gar-on-tee".

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I think my cable channel would be different from what is out there because it specifically is geared toward travelling down the back roads of Louisiana and deep in the heart of the Dixie countryside.

Local chefs Emeril Lagasse, Paul Prudhomme, and John Besh will give us the low down on their favorite low carb recipes, fine dining tips, and what it was like growing up in New Orleans.

We'll have the return of Justin Wilson's cooking show -- listening to his Cajun comedy stories while showin' us how to cook real-like Deep Southern food and sip a little 'wine on the side'.

We'll travel the back bayous on an airboat exploring the marsh lands and the animals that live there -- hunt alligator, fish offshore in the Gulf of Mexico, and bow hunt some deer.

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The Big Easy on Low Carb Channel will also explore the present day Louisiana.

We'll revisit Hurricane Katrina survivors, and get their first-hand knowledge of what it was like to live in those desperate times. Did they bbq their food and tail gate ? Did they share what they had with others, or evacuate to other states ?

We'll find out what it was like for the seafood industry, seafood restaurants, and people who ate seafood when the Mobil Oil disaster occured. Travel to marshlands to see how the ecology is now a year later.

The Health Activist Writer’s Month Challenge Prompts (#HAWMC)

2011-11-01T12:03:00.002-05:00

The Health Activist Writer’s Month Challenge Prompts (#HAWMC)

This post was written as part of NHBPM – 30 health posts in 30 days: http://bit.ly/vU0g9J

Titles of my future book. Say you’re writing a book about your life, community, condition, or Health Activism. Come up with 5 working titles and a quick book jacket synopsis.

Go Big Easy on Low Carb ! - Visiting New Orleans, LA ? Foods are high in carbs ! Join us as we seek out local restaurants offering foods that are richly decadent, but low on carbs. Pass the lips and onto the hips ? Not if you are traveling with this low carb gal :)

Low Carb Life for Dummies 101 - Why count calories and fat grams when you can use this low carb book to get the low-down on easy carb counting !! Is a carb REALLY a sugar ? Are there good carbs vs. bad carbs ? We will explore just how to decipher food labels, and recipes for the low carb way of life !

How NOT to Low Carb Properly : My Life, My Struggle, My Story Follow me, as I discuss my personal triumphs and tragedies with the world of low carb dieting. What I thought as a success, caused more problems for me later on. Discover what does NOT work in the world of low carb eating and what DOES.

Exercise and Me, a Low-Carb Love Story ... For most of my adult life, I thought a hard day's work was a substitute for exercise. If I felt mentally and physically exhausted at the end of the day, I thought it meant I was keeping myself fit enough. I reflect on this today, because we all have to start somewhere. We have to work through the pain to GAIN insight. I exercise and continue to do it because I think clearer and faster. I'm a more patient person, and have more energy. I wonder how much I could have accomplished if I'd discovered all of this sooner ?? When it comes to food, I do not believe in counting calories or fat grams. I count CARBS. Counting calories and fat grams took the air out of the balloon for me. You have to find out what works for YOU. Once my brain realized that a carb = sugar. Everything clicked. I do believe in enjoying all things in moderation. .. Follow me as we experience my low-carb journey though Diet and Exercise...

How To Write a Success Blog - Have an idea, or something happening in your life daily that you find interesting and don't mind sharing with the world ? Gain confidence and knowledge by reading this short but inspirational book on just how to find success in writing a daily blog. Emotional ? Whimsical ? Got something to say that is on your mind ? Why not blog it ? I'll give you all the tools, you run with it ! :)

Low-carbing Diabetes and You Virtual Magazine !!

2011-10-31T20:59:00.000-05:00

November is National Diabetes Month !!

Diabetes and You Magazine (click on title)

Walgreens drug store puts out a virtual Diabetes magazine that is Wonderful.

You will be able to flip through the magazine, magnify pages, and more. See the tabs at the top for all of your options.

Eating low carb is like following a diabetic diet. Check out this awesome magazine today !!

Only have 30 minutes ? We have the workout for you !

2011-10-30T09:02:00.003-05:00

As yall know, I've never been a fan of the inside of a gym, or those HUGE exercise balls. What I am a big fan of is technique and timing. It's more important to do an exercise correctly because if you do not, then you could end up hurting other areas of your body AND using the wrong set of muscles for the intended technique !! Squats and lunges are very important, but if done incorrectly can put a major hurt on the lower back and butt.

Webmd.com has a good 30 minute workout !!

Most of these exercises shown here can be done at home. If you have the weights, you can modify the location. Then again, weights are NOT as important as technique.

Always remember to stay well-hydrated. If you have done 20 minutes successfully.. can you do 30 minutes ?

The 30–Minute Fitness Blitz

Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio and resistance training.

If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

Frequency of Workout

Perform this 30-minute workout routine every other day, or do it two days in a row if that better suits your schedule. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover. For a healthy body, work out regularly and eat a healthy diet.

Low Carbing ?? All About Artificial Sweetners

2011-10-29T11:38:00.000-05:00

http://www.webmd.com/diet/rm-quiz-sugars-sweeteners?ecd=wnl_day_102911

The labels on food packages are often confusing. Wondering what's the real deal and what's not? Take the quiz, learn the facts.

Back in the Low Carb Saddle Again !

2011-06-10T15:40:00.010-05:00

Back in the Saddle Again !!

Hi ! I'm home, well-rested. Back and ready to attack the low-carb world out there.

Vacation was really nice. I went to the height of 14,000 ft. on Mt. Evans and got stuck at NASA Space Center in Houston because our tram was run on propane. Guess we NEVER know where we'll end up sometimes ??

Which brings me back to low-carbin and exercise. I exercised ever day while I was on vacation. The Hampton Inn has slogans in the gyms, to brighten up your workout :

One thing I found out while traveling is that you need to be prepared. Not every hotel gym comes with free weights. Out in the middle of nowhere (like I was when traveling half of the time) .. Les Mills programs were not offered at the local gyms, or the Anytime Fitness gyms. It makes me REALLY appreciate the programs my Anytime Fitness offers !

I only had two cheat days. One for pasta, and the other for chicken cheese quesadillas. My workout and persistence in eating low carb paid off ! I did not gain any weight !! Yeah for me !

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Back into the workout regimen. Had two great Bodypump classes and one RPM class this week. Since I kept up the strength training while traveling, I felt comfortable with that. What kicked my butt was the RPM (spinning) class. WOW, muscles I had not used suddenly and slowly started working again... and again...

I woke up Thursday morning feeling every muscle in my body aching... like I had the flu...took some Ibuprofen ... hours later only to realize that is HOW I am supposed to feel after a workout.. lol.

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Now, it's time to get back into the swing of things ! Eating correctly, exercising, and RECOVERING... (thanks Darrell for reminding me of that !).

Blast off fat (way) faster !

2011-06-10T08:16:00.005-05:00

The healthy living section of Yahoo 'Shine has some great advice on how to Blast off fat (way) faster. ENJOY !

Blast off Fat (way) Faster !!

By Myatt Murphy

Tired of plugging away at the gym without seeing the pounds disappear? We found simple tricks that will transform your usual regimen into the ultimate fat-blasting routine. Whether you use just two of these strategies or all seven, our insider tips will help you get the calorie-burn you deserve.

1. Know this: “You’ll be able to comfortably work out longer and harder if you’re cool,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. “Being too hot stresses your body out, so you don’t perform as well.” Translation: You burn less fat.

Do this: When exercising at home, put a fan in front of your workout area. Hitting the gym? Wait to use the treadmill that has a fan built into the console.

2. Know this: “Wearing a heart-rate monitor makes it easier to burn more body fat by showing just how hard you’re really working,” Kravitz says. “Keeping your heart rate in the right zone prevents you from slacking off, so you make the most of every minute.”

Do this: Invest in a heart-rate monitor and wear it every time you exercise. We love Life Fitness’s new Dual Watch and Heart Rate Monitor ($60; at CVS stores nationwide). It’s simple to program and use. It doesn’t require an uncomfortable chest strap—just touch the face with your fingertips. And it comes in a variety of sizes too.

3. Know this: “Warming up for five minutes before each workout helps you lose more weight,” says Heather Dillinger, an IDEA Health and Fitness Association elite-level personal-fitness trainer. “It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise.”

Do this: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.

4. Know this: “Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can,” says metabolism expert Dixie Stanforth, of the department of kinesiology and health education at the University of Texas at Austin.

Do this: Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.

5. Know this: “Two smaller workouts can be more effective than one,” Stanforth reveals. That’s because every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine.

Do this: Divide your workout into two smaller, high-intensity sessions—preferably, doing one in the morning and one at night.

6. Know this: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster, Dillinger explains. In a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but didn’t feel like they were really exercising.

Do this: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move may motivate you to push yourself harder, leading to even greater fat loss.

7. Know this: “The less time you rest between sets when strength training, the more calories you’re likely to burn,” Dillinger notes. “Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using.”

Do this: The best rule of thumb is to take only a 30-second break between sets (meaning you’ll need a watch with a second hand). .
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Going on a Low Carb "Cruise" !!

2011-06-05T21:39:00.007-05:00

(Blogging tonite from Abeline, TX)

I'm one of those "Type A" New Orleanian, whose life seems scheduled to the max ! I teach, run the kid to baseball, church, find time for Body Pump, Body Flow and RPM.. etc. I've learned, especially during this last month the irreplaceable value of quieting the body and mind. The question is : How can I fit relaxation into my everyday life ?

I got some great advice from talking to my friend, Darrell. He mentioned that I have to make a conscious choice to step back and RELAX... So, I decided to go on a 'low carb cruise !!"

My cruise does not happen on a ship. It can happen ANYWHERE !

Mine happens to be on my sofa. I take my favorite things : books, yoga magazine, and music, lie down and SINK for a while.. It readjusts ME, and allows ME to allocate the time that I truly deserve. I also like to call this my "Recovery Time."

This "low-carb cruise" restores the mind and body - releases the tension, thus allowing me to breathe deeper and develop a renewed awareness to my energy. It is a conscious effort, and therefore, renews my energy by creating an openness in my body and a calmness in my central nervous system. This way, you can create the conditions for TRUE relaxation to happen. This is what it's all about.. ME TIME. It is a powerful antidote to the state of stress many of us live with on a daily basis. I WAS that person !

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Just let it go ! Now you are on the cruise.. Give yourself some time to settle in and make the adjustments you need to get yourself in this state of harmony. It is so easy, yet So difficult. I am reminded often that it takes more effort to relax than it does to exercise ! Find contentment and think about what this low carb cruise can do for you. With the right mind and rested body (recovery stage), you will tend to feel and think So much better ! You will become aware of your breathing and learn how it truly feels to relax and the true value of self-care. I think that's what Darrell meant he recommended stepping back and making a conscious effort to RELAX. Hey .. I think I got this now :)

Sometimes the best thing we can do for ourselves is to stop overextending, to stop being goal oriented, and thinking we have to take care of everything 'right now.' Like tonite, I let the laundry at the hotel do its own thing in the machine, while I put my feet in the hot tub and enjoyed myself. I looked UP at the beautiful crescent moon in the twilight of the evening sky. I am beginning to notice things around me, sights , like the electric generating wind turbines..

I find that once you have reached the point of finding the true value of your 'low carb cruise'.. you will reengage with life and be more efficient and happier too. It's never about attaining goals. It's about taking whatever life seems to be throwing at you and handling it without resistance.

After your 'low carb cruise' has ended, don't forget what you have experienced ! Remember how you felt and relaunch your relaxed state of mind whenever you need. =)

Low Carbin' In Colorado and New Mexico

2011-06-04T22:47:00.011-05:00

After a nice breakfast at our hotel of eggs and ham omlette, wheat toast and a tablespoon of jelly... today's journey found us traveling to the Pueblo Weisbrod Aircraft Museum. Its a quaint place located at the Pueblo Municipal Airport.

SAVING AIR HISTORY: This is the motto of the Pueblo Historical Aircraft Society, which manages the Pueblo Weisbrod Aircraft Museum for the City of Pueblo. Located on Magnuson Avenue just south of the Pueblo Airport, the museum houses more than a dozen aircraft dating to World War II, including the huge B-29, "Peachy". Outside are thirteen additional planes, which will be moved into a second 30,000 square- foot museum hangar when its construction is completed this fall.

Very interesting an unique place to visit. We had our own personal tour guide, and was told that Saturday was a 'slow' day, so be sure to visit on that day !

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We planned on visiting Pike's Peak, but the roadway was closed due to snowfall in the higer peaks.

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We drove onward to a town called http://taoswebb.com/ Taos, NM. Lots of art and galleries.. Starving artists and hippies are supposed to make up the clientele here...
We decided to pass on because we were pressed for time, but it looked like a nice place to come back to visit.

Our final destination of the evening brought us to Santa Fe. Such a confusing place ! All of the store signs are limited to a height of 15 feet. All of the buildings are stucco like and a tanish-brown color.. Everything blends into everything else. No signs are visible to the eye.. unless you happen to spot it from road and by that time you've passed up the place ! We are in a nice hotel, but it is longer than wide and next to a trailer park.. The elevator is 85 yards from the hotel room. Go figure. Rule of thumb, next time drive on to Albuquerque !! This afternoon, I ended up finding a chicken salad at a little place near the motel..

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I was able to work out for one hour this morning at the hotel... tomorrow we'll drive onto Albuquerque so stay tuned !

Low Carbin' through Colorado !!

2011-06-03T23:11:00.009-05:00

Today : we ventured to Rocky Mountain National Park - the road was blocked because of the snow in the higher elevation. Not to be thwarted by this onset of road conditions, we ventured to :

Idaho Springs - Mount Evans - the highest paved road in North America ! Mount Evans is the road into the sky. Drive from 8,700 feet at Idaho Spring where you turn off Interstate 70 to 14,240 feet to the summit, and you will pass through 3 life zones, passing ancient trees, lakes and forest to the land above timberline. It can be 90 degrees in Denver and 40 degrees at the top of Mount Evans. Mountain Goats and Bighorn Sheep will greet you as you climb to the top of the world.

Driving this stretch of road is like a scene from Ice Road Truckers in India ! It cost $10 to go up this road, (or as my 12 year old puts it : "The side of cliffs !). My husband said it was like $10 worth of pure hell. I saw his knuckles turn white as we ventured up the winding roads to the summit. It was breathtaking, beautiful and bewildering all at the same time. Like some insane joyride. Venture if you dare :)

I was a very hungry gal today ! I ate pasta at one of the roadside grills.. and in the evening we ended up driving to Colorado Springs, CO. We ate ate Buffalo Wild Wings. I ate the Chicken Quesadillas..

We are at a very nice hotel.. Weight room is great. I worked out for an hour lifting weights, and did cardio on the cross country elliptical.. for about 40 minutes.

I concluded the evening with a little down time for myself. I sat out on the veranda by the pool, noticing the ever changing colors of the sky and the landscape and just breathing the mountain air makes it ALL worthwhile !!

Low Carbin' through KS and Colorado !

2011-06-02T23:14:00.012-05:00

Hi ! My hat lands in Firestone, Colorado, just outside of Pikes Peak. We plan to head up the mountain in our truck tomorrow.

Today was a much better day for me. I found out something very important.. I NEED and MUST exercise in order to burn off all of the extra sugars I consume. I was SO lazy yesterday, I did sleep in the truck part of the way.. I know I was not feeling well, but it hit me today just how important exercise is when low carbin it on the road.

I had a very nutritious breakfast at our hotel in Liberal, KS. Cheese omelet, and sausage. Quite delicious! Also had a very nice gym with free weights. I made use of it, worked out for an hour, and noticed how GREAT I felt after exercising. I keep wondering why nobody else exercises at 6 in the morning like I do LOL... I'm still on the 'mom' school time when getting the kid off to school. I have to keep MYSELF in shape, especially when on the road.

We journeyed through Kansas today. As my earlier post stated.. I was actually blogging it from my phone with an 'update'.. something I had never done before.. Expansive cattle everywhere as far the eyes could see. They fatten them up just to sell them... made a wonderful brownish color on the landscape. Kansas is a lot of wind, dust and well a lot of nothing lol.. The Liberal Air Museum was the highlight of the morning.

We traveled onward to Colorado. You kinda have to sneak into the Denver area to get the real feel of the Rockies, they poke out of the earth magnificently. From my hotel room, I could see the snow on top of the mountain ! Hope to have pictures tomorrow.

For supper tonite... I had grilled chicken AND some chili with beans.. hmm weird combination, I gather. The pork and beans in the chili was kinda on a downside as I was expecting red beans.. lol.

I think the weather will be cooler tomorrow. Will keep you posted !

2011-06-02T14:03:00.001-05:00

Just left Liberal, KS... NICE visit to the Liberal Air Museum. 5th largest in the country. Stopped in Garden City to eat. Had a chef salad.. Some interesting chips..garden tomato and basil. Very unique blend indeed.. Passing through Garden City and Friend KS now. LOTS of stockyarda filled with cows... They become part of the landscape there are so many..thousand and thousands .. Miles of cattle as far as the eye could see... Keepin on Truckin IIII

Low Carbin' through TX, OK, and KS

2011-06-01T23:00:00.015-05:00

Hi ~ I'm located in a region of the country that is over 2800 feet in elevation ! and Dorothy doesn't live here anymore ! Yep, you guessed it, Liberal Kansas. We are here to visit the Mid America Air Museum... The largest helium plant in the world is here - National Helium is also located here. Temperatures have been hot.. throughout Texas and OK.. nothing has changed since we arrived in Kansas !

This morning I awoke early, ready to go downstairs to the 'hotel breakfast' to see what they had.. The usual high carb, stuff. So, I settled on some fresh fruit and a slice of wheat toast with grape jelly.

We started the day 'antiquin' in Forney, TX. We visited the antique shops there. Deridder Antiques will take you an entire day to visit it. It's hard to miss from Hwy 80. The Blues Brothers life-sized statues greet you at the front door. This place is like a movie lot / antique store gone WILD.. There is over 40,000 square footage to devour. Once you are there for a while you eyes start to get criss crossed... There is THAT much stuff.

One word of warning though.. : If you are prone to nasal allergies, dust, allergens, etc.. I HIGHLY recommend you takin a Zyrtec BEORE going inside ! The place is NOT air conditioned, and the last time they probably dusted was well, what year was that ?? I suffered from allergies after we got out late in the afternoon... and suffered miserably for the reminder of the day. Good thing we were travelin a lot today... I got to sleep some of it off.

We visited Burns Flat and Altus, OK. My husband was born in Altus (Air Force Base), and raised in the area until he was in the 4th grade before moving to Louisiana. Lake Lugert was also nice...

We stopped to eat at a local Dairy Queen along the way out. I was searching for the chicken in my chicken salad. Highly over priced. Good thing I brought an extra hamburger patty to supplement the meal.

We drove and drove and drove... until just rolling into Liberal an hour or so ago. Made lots of tracks because along the route, No Where to stay.. Hotels are only in the BIG cities, excuse me ? lol.. Not much to see but the land was different... the winds are strong here. 80% chance of rain tonight.. BIG temp change as we rolled in. Kansas is flat... and breezy and HOT.. I'll let you know how things turn out tomorrow.

As far as exercise goes, I was only able to workout by riding on the stationary bike for 20 minutes before we headed out this morn.

Top 10 Road Trip Snacks

2011-06-01T07:40:00.004-05:00

Top 10 Road Trip Snacks

Weightwatchers.com has an interesting article on the Top Ten Road trip Snacks that I thought you would enjoy reading !

Top 10 Road Trip Snacks

Article By: Jennifer S. Lazarus

Hitting the road? Keep your nosh healthy and light with our tips.

Summer means road trips to the cottage, the lake, and other vacation destinations. Don't let road-trip weight-loss anxiety get in the way of your summer fun. Instead, read our tips for the best road trip snacks suited for any kind of travel.

Whether you're traveling alone, with your significant other, or the kids, these snack ideas are designed for easy access, and most importantly, to steer you away from fast food stops along the way.

We suggest you bring along a small cooler to keep your healthy snacks fresher for longer.

If you're driving alone

Driving alone can be a cathartic experience, especially with the windows down, the wind blowing through your hair, and your favorite music blaring. To make the trip even better, come prepared with these easily accessible snacks that don't require help from someone in the passenger seat.
•Grape tomatoes: Actually a fruit, these miniature tomatoes, when ripe, make a delicious snack. This is a no-mess, grab-and-go snack, and one you can reach your hand in the bag for over and over.

•Quaker® Quakes: These delicious snacks come in a variety of flavours and can satisfy even the most stubborn sweet or salty craving.

•Summer berries are in abundance: Throw together blueberries, strawberries, raspberries, blackberries, or any mix of berries in a plastic container. This snack can get messy, so unless you've got a bunch of napkins tucked away in your glove compartment, leave this one for the rest stop.

If you're with that special someone

Sometimes it can be hard when you're traveling with your significant other, and they are looking forward to all the high PointsPlus™ values foods they are going to indulge in on the road. Fear not! As your loved one dives into a bag of fries, you are armed with a bag of popcorn sprinkled with Parmesan cheese or chili pepper flakes. And when you inevitably end up at the drive-thru window, you can either sink your teeth into a delicious sandwich you made or make a smart choice from the menu. Whatever you do, remember to spin the situation positively, and when it's time for you to eat your healthy snacks, the extra pair of hands will help you open your yogurt or pull the plastic wrapper off your string cheese. Here are some ideas.

•Popcorn sprinkled with low-fat Parmesan cheese or hot chili peppers.

•Open the lid of your yogurt and toss in some crushed cereal or granola for a little extra crunch. This will give you a solid dose of calcium, and although a little more challenging to eat in the car, you can make it work by placing the yogurt in your cup holder.

•Cheese and crackers: Decorate some whole wheat crackers with your favorite low-fat cheese, and portion them out in plastic bags for easy access. You can use string cheese and snack on it by itself too!

If you're with the family

You can prepare these snacks in bulk to pass around the car and share with the whole family. These foods are sure to keep the kids happy so they don't start asking to visit the nearest fast food drive-thru window.
•Core an apple and cut it into pieces. Throw it in a plastic container. Bring along a jar of peanut butter, and a plastic knife. If you're not driving, spread peanut butter onto the apple pieces and enjoy! This is one for the whole family.

•Mini pita snackwiches. Hummus is full of protein and can help keep your hunger at bay until you reach your destination. Put some between mini pitas. These mini hummus sandwiches make the perfect portable snack that the kids will love too!

If you're with someone you don't know well

If you're grabbing a ride with a friend of a friend, or giving someone you don't know very well a lift to your destination, you might consider bringing along snacks that won't create crumbs (if it's the other person's car) and that you can easily share with them as a nice gesture (don't forget to pack a little extra). If you're worried the other person is going to stop at fast food restaurants along the way, you can pack yourself some portable main meals too. Also, packing foods with more neutral ingredients will minimize the possibility of strong smells filling up the car.

•Try our Hot Pepper Pretzels – a perfect snack to tote along with you wherever you go! You can bring several plastic baggies, each containing one portion size.

•Meringue cookies: These light cookies made from egg whites and sugar make a delicious low PointsPlus value sweet craving satisfier. You can get the store bought ones, or follow any recipe. Try our Chocolate Meringue Cookies recipe.

Happy snacking, and bon voyage!

On the Road again : Low Carbin' It !

2011-05-31T22:44:00.004-05:00

Sunset over Forney, Texas...

My travels this summer take me to a quaint little town in Texas called "Forney." Why here you may ask ? It 'antique' heaven ! Lots of little shops, makeshift antique barns, roadside antique thrift stores.. you name it, they have it. My twelve year old is an antique maven of some sort -- thanks to his crack knowledge (from his grandpa, of course !) he can tell you just about anything and everything he can about antique bottles and signs, glassware, etc. He is quite enthusiastic about it as well. I'd like to call this little town of Forney his 'honey hole' :)

I'm doing quite well low carbing. Ate a little something for breakfast and left my hometown for a little 8 hour or so drive up here. I am very thankful for my Glucerna bars.. as I call it 'protein on the go'. I also liked the fruit and walnut salads from MacDonald's'. I've learned in moderation for this product though.. it's high in 31 carbs, so I usually share it with Sean, or just eat 1/2 of it at one sitting, and then eat the other half. For lunch, I had a Mc Donald's chicken salad.. although I think they gave me crispy chicken (grilled is my fav), I was hungry enough not to let it bother me.. Ranch dressing to top it all off.

Tonight, I settled up front of my hotel, to a friendly little chicken place. One seasoned breast I exclaimed to the friendly cashier, who looked at me in bewilderment, only to acknowledge that 'all breasts tastes the same'.. HMMM I thought.. am I missing my Popeye's ALREADY lol... SO I devoured the chicken breast... and some unsweetened tea.. and tried a few of the okra on the side... not bad for country eatin.

I was able to get in a good one hour workout at the local gym.. Will probably ride the exercise bike tomorrow morn here at the hotel.. I'm an early bird.. always have been... great way to start off the day :)

How is your summer going ?

Three Workout Mistakes that Slow Metabolism

2011-05-31T22:31:00.008-05:00

Three Workout Mistakes that Slow Metabolism

by the editors of Prevention Magazine

Exercise is the single best way to torch more calories all day long. Don’t let these mistakes rob you of your postworkout burn.

Mistake #1: You're in an exercise rut

When you do the same activity day after day, week after week, your mind isn't the only thing that gets bored—your muscles do, too. Whether you take the same daily 30-minute walk around the neighborhood loop, or do a few sets of the same old strength moves, after a while your body stops being challenged and your results plateau.

Correct it: Change things up. Go for a hike on the weekend instead of doing your usual power walk. Find new strength moves that work the same muscles. Try a new type of exercise by slipping in a workout DVD. Any little way to mix things up and challenge yourself with something new is a step in the right direction.

Give your routine an instant boost with these 13 new outdoor workouts.

Mistake #2: You're a slave to cardio

While aerobic exercise is good for your body and soul, if you don't balance those workouts with some strength exercises, you're not only compromising your results but missing a key component of health and fitness. Resistance training—weight lifting, or strength training—is the only way to increase lean muscle mass and lose stubborn bulges. That's important on many levels, especially as we start to get older. (Video: Strength-train at home without heavy weights.)

Starting in their 30s, women lose about 1/2 pound of muscle a year. (Men usually hold on to muscle longer, but the rate of muscle loss speeds up dramatically after age 60.) Because muscle burns calories even when at rest, losing it will noticeably slow metabolism. This is one big reason many of us see that "middle-age spread" beginning in our 40s.

A study from Skidmore College found that exercisers who combined cardio with a high-intensity, total-body resistance routine lost more than twice as much body fat—including twice as much belly fat—over 12 weeks as those who followed a moderate-intensity cardio plan. (Search: New fitness plans.)

Correct it: Substitute a couple of strength sessions for cardio days. Lift weights at least twice a week, hitting all your body's major muscle groups.

Mistake #3: You're stuck in a "fat-burning" zone

If you hop aboard a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, you may see a programming option that allows you to stay in a "fat-burning" zone. It's based on the fact that at lower intensities, the body uses a greater percentage of its fat stores for fuel. Sounds great! You don't have to work as hard and you're sucking some of that fat out of your belly, butt, and thighs.

But do the math and you'll see the problem. At a lower intensity level, your body will indeed burn a higher percentage of fat than carbs but still burn fewer calories overall. Here's an example. A 150-pound woman who walks on the treadmill at 3 mph (a 20-minute mile) burns about 112 calories in 30 minutes. At this moderate intensity, she burns about half of those calories from fat, or about 56 fat calories. If she were to take that workout into a brisk walk for 30 minutes at 4 mph (a 15-minute mile), only about 40 percent of her calorie burn might be from fat. But she'd be burning more calories overall—about 170 in those 30 minutes, or about 68 calories from fat. (More: Get the complete Turn Up Your Fat Burn Plan today!)

Correct it: Burn more calories and make more of those calories come from fat by increasing your overall effort. A great way to achieve that is by doing intervals—periods of higher intensity followed by a slower recovery pace.

Glorious Glutes for a Sunsational Summer

2011-05-27T15:56:00.006-05:00

Glorious Glutes for a Sunsational Summer !!

Best Butt Workout --
Look Better From Behind! (webmd.com)

With beach season upon us, do you like what you see in the full-length mirror?

This week, Pamela Peeke, MD, shares her secrets for gravity-defying glutes!

We’ve begun our Beach Mind Beach Body journey, but this time with a mental and physical twist.

Instead of obsessing about body parts, I’m asking you to engage your mind to see how your lifestyle behaviors are reflected in how you look and feel. If you do, you’ll experience a royal win win — by being more mindful of your body all day, your body will benefit by all of that attention. You’ll look great and feel so much better. This week we’ll use your beautiful behind as a case in point.

Hey, call it what you want — behind, booty, derriere — those soft pillows of feminine flesh serve you well all day. They power you out of chairs, up the stairs and straighten you up after tying your sneakers. I’ll bet you didn’t know that the gluteus maximus is the largest muscle in the body. Keep in mind, that, like all other muscles, if you don’t use it, you lose it. Simple routines that anyone can do will keep your rear end from sagging into those less than attractive rolls of bountiful butt straining your pant seams.

Many of you have a love-hate relationship with your butt. Well, that ends now. It’s time for you to express your own Glute Gratitude. Yep, let’s take what you’ve got and appreciate and optimize it.

Staying consistent with my MIND MOUTH MUSCLE template, you’re going to enter this third week with Power MIND. As I’ve noted in the previous blogs, you’ll fight any urge to default back to self-denigrating comments about your body. We’ll have none of that! Instead, this week you’ll say, “I’m smart, beautiful and fun and this week I’m going to practice body gratitude.” Every day, wake up and appreciate all of the body parts that work. Stop concentrating on what you can’t do, and pay attention to what you can do. This is especially true for as you age. Joints are creaking and there’s that recurring pain. Adapt and adjust and be happy you’re here today to rock and roll through another 24 hour life adventure.

Moving to the MOUTH, how about a few simple tricks to help you with the cravings that can destroy your best beach body intentions? Get over the urge to splurge by:

1) Medicating with Movement: Stop using food to anesthetize your stresses. Instead, get up and move. Research has shown that when that creepy craving starts to hit, you should hit the road. All it takes is 15 minutes of walking to increase levels of both the pleasure chemical dopamine as well as the mood modulator serotonin. In combination, they help you win the food fight.

2) Pound down the Protein: Got a craving? Grab lean protein all day long — for meals and snacks. Protein helps to curb the “I’m starving and I need to eat everything that’s not tacked down” hunger hormone, ghrelin. Avoid only eating protein at main meals. If you include protein in your snacks (low fat dairy, peanut butter on apple slices), you’ll keep this hunger hormone in check all through the day.

3) Substitute: Hey, it’s OK to have a treat every now and again. When you do, how about creating a tasty, healthy “cheat” by doing simple substitutions. Instead of grabbing something with boatloads of addictive refined sugar, make a fruit parfait with fresh berries and yogurt. Forget the potato chips and instead have hummus and carrots.

Now it’s time to honor that gluteal MUSCLE. I love these exercises because most are simple and easy to do throughout the day. Remember to always check with your medical team before you engage in any physical activities, especially if you have a medical and/or physical condition.

1) Stop Sitting So Much: Get up more often throughout the day. Walk while you talk on the phone. I always recommend standing and moving every 30 minutes. You’ll increase your fat burning metabolism as well as engage your muscles to keep them firm and fit.

2) Stay Mindful of Your Rearful: As many times as you can, become mentally aware of your behind and as you do, contract your glutes. You can be standing in line, walking up stairs or running to the bus. Pay attention to how they feel as you move. As I noted in a previous blog, engaging your core throughout the day keeps your posture upright and makes you appear taller and slimmer. The same is true for the glutes. Become glute aware!

3) Burn Your Butt Fat: As you proceed to do some of the glute exercises, just remember that in addition to strength training and good nutrition, you absolutely need to be doing regular cardio (goal is to burn 400 calories each session) with intensity intervals. That means when you hit the hills by increasing your treadmill’s incline, you’ll cook a ton of calories compared to simply walking on the flat. Crank up your treadmill’s incline to 5%, walking at a pace of around 3.5-4MPH and you’ll burn at least 350 calories per hour, which is a 64% increase over walking on a flat surface. Or ramp up the speed with which you walk. Intensity intervals simply mean adding hills and/or speed every now and again to your workout. Check out the WebMD resources on how to do interval training.

4) Butt Blasters:
Backward Leg Toe Touch and Lift: Stand behind a chair, toes facing forward, with both hands placed on top of the chair for stability. Keeping both knees straight, extend your left leg back pointing your toes with your big toe is touching the ground behind you. Gently lift your left leg about 30 degrees off the ground without bending your knee. Tighten your glutes and hold for a count of 10. Bring down and touch the ground with your pointed big toe and lift right back up for another count of 10. Repeat this 5 times and switch sides.

Donkey Kick Crossover: Grab a mat and get on all fours with your hands under your shoulders. Keep your left knee and ankle flexed as you lift your knee to hip level behind you. Hold for a count of 5 and bring down, touching the mat briefly and lift again. Repeat 5 times and switch sides.

Butt Bridge: Lie face up on a mat with knees bent and feet flat, arms by your side. Left hips slowly off the floor, forming a straight line from knees to shoulders. Tighten your glutes and maintain this bridge position for a count of 10. Bring your butt down for 10 seconds and lift back up again into bridge position for a count of 10. See if you can do it for a count of 20. Repeat 5 times.

Sizzling Squat: Stand with your feet shoulder-width apart. Engage your core abdominal muscles. Place your hands behind your head, elbows out to the side. Squat down, never going beyond a 90 degree angle to your lower legs. For novices or anyone with knee issues, just squat down enough to feel your glutes engage well and hold for a count of 3. As you stand up, for an added twist, rotate your trunk to the left and lift your bent left knee in front of you. Return to squat again. Switch sides and repeat. Do this whole set 5 times.

Invisible Chair Wall Squat: You can do this anytime and anywhere there’s a wall. Standing straight, place your back on a wall. Squat down as previously described, and imagine you’re sitting on an invisible chair. Squeeze your glutes. Hold for a count of 5-10 (or 20 for the advanced), and stand up. Rest for 10 seconds and repeat 5 times.

Everything I’ve described is simple and doable. So, do it already! Summer’s around the corner. That’s your “bottom” line! Next week, we’ll move upstairs anatomically to help you with your right to bare strong and fit arms for a sensational season. Keep it going everyone!

Low Carb Recovery

2011-05-26T21:42:00.003-05:00

I received an interesting email today. A friend from the gym wanted to know how I could take two classes and then go home to 'work' some more ?? I explained to her that it's all about RECOVERY...

In Sage Rountree's new book The Athlete's Guide to Recovery, Rest & Restore for Peak Performance, he explains how its harder to RECOVER than it is to Exercise.. it's about finding the balance between working enough and resting enough. You should treat recovery as an extension of your training.. Say if you are passionate about Bodypump, then you should be JUST as passionate about recovery ! "You have to go easy to be able to go HARD." Now it's starting to make sense.

Paying attention to recovery takes time and discipline. Of course our idea of recovery may be to kick back and relax, watch some television, while folding laundry AND checking the facebook account. NOT> The body needs to have quite a fine balance between work and recovery. "You can drive a car across the country, and then get in the car and drive the next day.. You can't do the same thing with the body. Use your energy where it is best spent. When you rest, REST.

I'm only on chapter 11 in the book, but I've learned SO much already. Rest involves planning workout days and REST days. He talks about the importance of breathing and work load. Each chapter is delegated to a section that stands alone. Hard work tears down the body, but REST allows the body to repair itself and come back stronger than before.

I found this book a valuable resource. In the back there are charts and such. Whatever you need to know about recovery, you can find it here... Definitely a good read, OR a gift to a person in your family... :)

School is almost over.... Low Carb summer is HERE !

2011-05-25T21:45:00.006-05:00

One more day of school left ! YEAH ! Had a great day today ! Was at my son's 6th grade achievement awards. He did extremely well. Finalized some papers with other students... Low carb summer is HERE. Are YOU ready for it ??

Chris and Darrell worked us hard at Bodypump. Afterwards, I did Bodyflow . I think I'm bodied out !! All my muscles feel lengthened until they feel like they are gonna pop .. FEELIN' THE BURN... defining that lean muscle tone... YEAH..

It's amazing how workouts make you feel... and the feeling lasts a very long TIME !

Low Carb Container Planting !!

2011-05-24T23:15:00.009-05:00

What do you do with 24 empty tubs of molasses ? Low carb container planting of course ! We started planting on May 13, 2011

What started out as a simple project to teach my 12 year son, Sean, how to garden, is turning out rather nicely ! My father in law is passing down his gardening tradtion, and teaching us how to container plant.

We started planting in smaller buckets...

Then my father in law suggested doing it on a bigger scale ! Soo just HOW is it done ? The secret to this low carb gardening is to use these huge molasses containers, they feed the cows with out here. Then get a good mixture of soil and manure... and you are on your way !@!

We are planting seeds.

I think one of the more interesting is the shallots (green onions)..

You know the containers that a package of 50 CD's or DVD'S come in ? Well, we turn it upside down, put some holes in the bottom, moss, then the fertilized soil and then the shallots.. and put it up on the fence.. wallah !! lol

We are planting shallots, potatos, bush beans, carrots, spinach, radishes and beets.. I'll have to take some current pictures for yall.. as the beans are starting to come up already. I've had these pictures in my camera , waiting for some TIME to write this article...

So what are YOU waiting for.. you can plant ANYTHING you like just use your imaginations and EMPTY CONATINERS...

In a later blog, I'll show you how to cook and store them in the freezer for year round fresh veggies.. !! Enjoy !

Today's Exercise and Low Carb Tally...

2011-05-24T22:43:00.003-05:00

Cheese (2 Carbs), Wheat toast (16 carbs) strawberries (four carbs) 2 slices cheese (2carbs) Blueberries (4 carbs) banana (17 carbs)

For Lunch I had a grilled Chicken Salad from Mc Donald's.. 11 carbs

Ate a protein bar after RPM and Body pump tonite.

RECOVERY PLANNED FOR WEDNESDAY !!!

Have a great evening !!

Continuation of the other post...

Exercise with RPM and Bodypump...

Bodypump -- Pay CLOSER attention next time !!

2011-05-24T22:06:00.006-05:00

It has been a great evening !! I rode with the pack for RPM (spinning ) class. Survived Darrell's class... Two bottles of water and a protein bar later, Bodypump (weightlifting class began)... I was doing FINE until the Cowboy Casanova song came on... then all hell broke loose.

If yall are regular readers of my blog, you'll know about five years ago I had a flu shot that went bad. I had an adverse reaction to the vaccine, and was injected into the nerve. Anywho.. to make a long story short, the result of this was 18 months of physical therapy, as my left arm hung like a stroke victim and refused to budge..

Well, I changed weights.. was casually talking to my workout partner and all of the sudden the song began... I was off centered when lifting the bar, like a drunk person ! I could not understand why the bar was leaning to one side more than the other, and apparently my left arm could not bare the load of the weight. My first thought was perhaps I came up TOO much on the weight for this set.. but then as I glazed in the mirror, I wondered what the heck was goin on ?

I was off centered.. the bar would not cooperate, nor would my left arm... so I stopped, readjusted myself.. tried to lift the bar and the same thing happened ! I thought perhaps my left arm was having spasms, reminscient of the old days when I could barely lift if past my navel...

Upon CLOSER INSPECTION.. I found out the culprit ! I had put different amounts of weights on the end of each bar. My LOAD WAS INCORRECT.. DOH !!! I was humiliated.. lol. I can laugh at it now .. but during the time it was happening, I thought I had lost all strength in that left arm. LESSON LEARNED : PAY ATTENTION ! LOL

Diet and Exercise Tally for Today

2011-05-23T22:12:00.002-05:00

I did two Bodypump classes today. For Lunch I had Mc Donald's chicken salad. Some blackberries for a snack.. Protein bar after pump classes.

Going tomorrow for RPM and Bodypump.

Spent the weekend in Gulfport. It was very nice and relaxing... :)

Hope everyone had a really nice day !

Recovery day, & Today's Carb totals...

2011-05-19T21:29:00.010-05:00

Today was my recovery day.. Worked very hard yesterday...

Hi ! It's been a very busy day here in the Big Easy. Temps are 10 degrees hotter than they were yesterday. I walked earlier this morning for about 20 minutes around my town. For breakfast, I had a piece of wheat toast with cheese, and some mixed blueberries and blackberries. Totoal of about 18 carbs.

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For lunch I had a small portion of potato salad and some turkey stew. No ideas how many carbs.

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Was at the ballpark this evening. My son's team placed second in the American league baseball championship. (or so the trophy tells me so !)

Today's Diet and Exercise Tally...

2011-05-18T21:11:00.004-05:00

Today's lunch consisted of one cup of tomato soup.. (20 carbs). Handfull of blackberries (8 carbs), Wheat toast (11 carbs) Cheese (one carb) total = 40 carbs

I had a really nice day today. Temperature outdoors were nice and cool. I walked around my hometown for about 40 minutes, slow and steady. I took a Bodyflowclass tonite for an hour at Anytime Fitness.

I started drinking Chamomile Herbal Tea before bedtime... to enchance my sleep.

Feeling good this evening. Everything is stretched out.. and ready for a nice long nap LOL... Have a great evening !!

If The Shoe Fits !! -- Weight Loss and Shoe Size.. it DOES really matter !!

2011-05-17T21:14:00.006-05:00

You may be asking.. what does one have to do with the other ? As pointed out to me by my instructor, Darrell.. when one is dieting, things shrink. I agreed somewhat, as my wedding ring no longer fits. My clothing does not fit.. Nothing fits anymore. He mentioned that I probably would need to have my feet measured again to get a correct shoe size. I was like WHAT ??

It's true. Along with choosing great low carb foods with our diet, comes wearing the correct shoe size. This is very important in exercising. I found this out when I started noticing that the width of my shoes we puffing up when I would go down to do squats in weight lifting class ! My feet started to hurt as well... Like riding a bicycle with a flat tire. The performance did not work well.

I asked my friend, Dr. Michael Hellemn just how this happens. He suggested that foot does not spread as wide because there is less weight pushing down. "Human bone also adapts to the pressure put on it. If the bones in the foot and leg are carrying less weight, they will grow smaller. Not sure if the reduction in size would be significant enough to notice."

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I know from experience in RPM and Bodypump that even if you're doing everything else right, your efforts can be undermined by improper (wrong sized) footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.

The key is to choose a shoe that is specific to your activity and that suits your particular foot. Shop at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. There are specific shoes for biking (RPM)
that you can purchase from biking stores.

So there you have it. Time to try on shoes, get the correct size, and have that perfect work out !!

Thanks Mike and Darrell for your input on this important subject !!

3 Essentials for a Beach-Ready Body

2011-05-14T05:59:00.004-05:00

http://blogs.webmd.com/pamela-peeke-md/2011/05/beach-mind-beach-body.html

Webmd.com has a great article on how to create a Beach Ready Body. Enjoy !

Everyday Fitness

with Pamela Peeke, MD, MPH, FACP

Living life to the fullest is all about striving for a mind-body balance every day. Achieve a mental, nutritional, and physical transformation for life with tips from wellness expert Pamela Peeke, MD.

Monday, May 9, 2011

Beach Mind, Beach Body

Photo: iStockphoto

Everyone take a deep breath. It’s May and this year we’re going to approach the BB (beach body) issue differently.

Instead of horrified cries of: “OMG I…

a) Should have stuck with my New Year’s resolutions, which were last New Year’s resolutions, which were the year before resolutions…

b) Can’t look in a full length mirror naked without conjuring up visions of the latest episode of Heavy;

c) Am facing another spring and summer wearing dark hide-it clothes;

d) Will withdraw from fun social events, skipping the pool or the beach;

e) Will spend another year hating my body and myself.”

You’re now going to hear: “Hey, OK I need to work on my body. But, I’m ready and willing to do the work. I love myself and want to take care of this precious body that I’m so grateful for. I know I can do this.”

Alright, it’s official. We’re done with the negative and hopeless attitudes once and for all. I’ve got a better way to help you achieve a healthier, more fit mind and body. It’s finally time you got to enjoy the warm winds, sunny skies, sandy beaches and tons of pool time. So, let’s get started.

For the next six weeks, I’m going to use my trademark template — MIND MOUTH MUSCLE — to walk you through a new way to hit the deck running as the spring and summer months embrace us. Ready to get started? OK, here we go. Any journey always starts with the mind. You need to direct your mind into a powerful, positive and proactive place.

MIND

Take the BMBB commitment today: Remember this is a Beach Mind Beach Body experience. It’s high time to bag the toxic self-speak and replace it with endless self-support. Quit comparing yourself to every Tom, Dick, Tracy and Debbie in town. Pay attention to you. Commit to loving and supporting you. Repeat after me: “I commit to avoid negative self-speak. Instead of getting down on myself about my body, I’m going to celebrate what’s good about it. I will not engage in self-loathing, but practice self-love and appreciation. I will strive to stay focused on my goal — a healthier mental attitude about my body, and a fitter body.” Let’s get real. Of course you’ll have downer days when you’re tired and overwhelmed and you’ll default to feelings of helplessness, hopelessness and defeat. That’s completely understandable. Heck you’re human for crying out loud. The key is to regroup as fast as you can, and minimize any Toxic Speak and self-destruction. Get some sleep and turn it around. You can do this.

Know the Difference between Fantasy and Reality: Got an extra 50 on board? Newsflash: you’re not dropping it all in 6 weeks. However, you’ll remove some excess fat and build muscle, and keep it going long after this wonderful BMBB campaign. The goal is to lay down a foundation of healthy lifestyle habits that you’ll hone and sustain for a lifetime. So don’t believe all of the cheesy ads promising overnight success. Stay mindful of reality and the truth. Every journey begins with that first crucial step in the right direction. One of my favorite Peekisms is: The greatest stresses of life come from unmet expectations. Be careful to establish reasonable and attainable mini-goals. Huge success is always built on the achievement of these smaller milestones.

Know Your Numbers: To monitor your accomplishments as you go along, you need some kind of measureable outcomes. This may include blood sugars, blood pressure, and cholesterol levels. Regarding your physical body, you can do this any way you want to. Freaked out by the scale? No problem. You can whip out a tape measure and record your tummy (across the belly button) circumference, along with hips, thighs and buttocks if you wish. Write it down as you’ll be coming back with future updates. As well, you can also use my infamous clothes-o-meter. Simply take a piece of clothing that you’ll fit into after removing 5-10 pounds (women — a pair of jeans, men your belt), pull it out and keep it front and center in your closet so that it greets you every day. Trust me. If the clothing is getting looser, you’re doing just great. Or, for you folks who want to, get a body fat scale and measure your total body fat along with weight and tape measurements. The bottom line is that you need something to compare in order to track progress over time.

Develop Stress Resilience: So you’re cruising along and doing pretty well with your program and kapow — stress smacks you right in the face. Here’s my golden rule: The key to survival is the ability to adapt and adjust to life’s stresses without resorting to self-destruction. Life presents endless opportunities to adapt and adjust. So many folks get derailed when they become paralyzed when something changes in their lives — a tough project deadline, your boyfriend/girlfriend drops you like a lead balloon, an ankle sprain. Create a New Normal and develop a strategy for surviving. Get help and support when you need it. As you regroup, continue to take care of yourself as best you can. You’ll get over the hurdle, I promise you. Use every single challenge in your life as a golden opportunity to refine your adapting and adjusting skills.

Reward Yourself: Every single action you do in your life is associated with some kind of reward or you wouldn’t be doing it. You brush your teeth to avoid another painful trip to the dentist. You dress to the nines in anticipation of an awesome date with someone you love. A tsunami of the brain chemical dopamine floods your mind and body with feelings of pleasure. You feel terrific. So, as you commit your 6 week plan to paper (or iPad, Excel spreadsheet or whatever works for you), make a list of mini-rewards that will accompany achievement of your mini-goals. It could be purchasing a cherished piece of clothing, a fun trip, or a joyful walk with your best friend. Or, it could be a fabulous sense of accomplishment. Your life’s work needs to be balanced by countless rewards.

OK, we’ve dealt with attitude, focus, numbers and resilience. As we’re starting out, I suggest keeping your first nutritional and activity steps simple and straightforward. I highly recommend that you track your progress on the WebMD Food and Fitness Planner. And make sure to use the Food-O-Meter to learn the calorie breakdown for your favorite foods, as well as the Fit-O-Meter which will show you how many calories you burn in over 600 different kinds of activities. Hey, this is a learning experience so take advantage of these terrific resources right there at your fingertips.

MOUTH

Eat every 3-4 hours. Don’t skip meals, especially breakfast. End your eating with dinner, preferably by 8PM. Eat smaller, balanced meals and snacks.

Get Rid of Refined Sugars. Refined or processed sugars will sabotage your best efforts to rein in runaway appetites. Get them out of your house and any space you live and work in. Stick with whole foods– fruits, veggies, grains and lean protein.

Vacuum in the Veggies. You can eat endless portions of non-starchy veggies. They’ll fill you up and not out. Eat them throughout the day. Add them to brown rice, as a side with beans, and in soups. There are countless way to incorporate these life giving plants into your daily meals and snacks.

Try This Trick to Feel Full. Throughout the day, combine lean protein with fiber. It takes the body much longer to digest carrots and hummus, or chicken and veggies, or peanut butter on an apple. You’ll feel full, your appetite will be controlled and you can carry on with your day’s activities.

Shake It Up. Try a protein shake for a meal or a mid-afternoon snack. One scoop or whey or soy protein powder delivers about 20 grams of protein (equivalent to a chicken breast). Add water, or skim milk, or plain yogurt along with fresh or frozen fruit and sip. It’s a simple and easy way to stay satisfied and well nourished.

Cut Out the Nocturnal Feasting. Too many calories consumed at night equal lots of extra body fat. Top that with eating too much too late and you’ve got bulging bellies and sagging saddlebags popping up everywhere. Make a commitment that during the work week, you’ll cut off your eating by 8PM (If you eat after 8 you’ll gain a lot of weight), or earlier. You can play a little later on Friday and Saturday, but don’t go whole hog. Get to bed earlier as well. You can’t overeat and sleep at the same time.

MUSCLE

Get Up More. Coupled with better nutritional habits, you’ve got to become more physically active. Your body’s screaming for more activity. Get up and walk as much as you can. Take the stairs, clean out the garage or your closets. Just move more every day. Your brain and heart will love it, along with all of your other organ systems. And man will you cook some excess body fat. Burn 400 calories worth per day doing a combination of different activities.

Add Intensity. If you really want to see some results, add Vitamin I, or intensity. In intervals, just incorporate faster speed or hill work and resistance when you can. It’s important to constantly change it up and challenge your body. The bonus is that you’ll cook calories faster.

Dance Yourself into a Beach Body. What a royal win win– having fun and burning calories. Crank up your boom box or iPod and let it rip. Try to take dancing recesses whenever you can throughout the day.

For Week Two, we’re going to get more specific about what to do for all of you WebMD members who are having “Two Piece Troubles”. Watch out for new mental and physical muscle toning and fat burning exercises coming your way so that you can achieve your Best Beach Body.

Posted by: Pamela Peeke, MD at 1:37 pm

8 Fitness Secrets to Steal from the Boys

2011-05-13T14:32:00.005-05:00

I found this great article on Yahoo Health. ENJOY !!

Not that we’re envious (actually, yes, we are), but guys seem to have a much easier time getting fit than women. Sure, their bodies are different, but what if there's more to it? After looking at men's traditional workout habits versus women's, we found that they have a few tricks up their sleeves. For one thing, strength training burns way more calories than cardio alone, and post-workout protein shakes are more than just an excuse to drink a smoothie. But that's not all! Read on to find out how you can improve your own fitness routine by taking a few tips from the boys.

1. They work multiple muscle groups at once.

The more muscles you work at one time, the more calories you'll burn at one time—not only at the gym but during the days following, as your muscles rebuild, says Myatt Murphy, coauthor of The Body You Want in the Time You Have. Compounding exercises, like squats, dead lifts and bench presses, will give you the most bang for your buck, as they engage multiple muscles in your upper or lower body simultaneously. Revamp your routine by including exercises that work more than one muscle group or combine two moves (like doing biceps curls on a stability ball) in order to make the most of your time spent at the gym. Photo: Thinkstock

2. They leave magazines out of it.

Reading while on a cardio machine could not only stifle your workout by interfering with your form, but it might also shorten your workout as well. “Looking down can hinder the oxygen flow to your lungs,” says Murphy. “The less oxygen you breathe in, the quicker you’ll exhaust yourself." If you need a little more mental stimulation than you get from logging miles on the treadmill, Lou Schuler, coauthor of The New Rules of Lifting for Women, suggests doing calisthenic-style exercises, which mix short bursts of cardio with strength training. Photo: Shutterstock

3. They get their sweat on.

If there’s one place sweating is socially acceptable, it’s at the gym. Not only does getting a good sweat on mean your body is heating up and, consequently, expending energy (read: burning calories!), it also detoxifies your skin, says Monica Vazquez, personal trainer at New York Sports Clubs. So don't be afraid to break a sweat and push yourself as hard as you can to ensure you're burning the maximum amount of calories. Photo: Image Source / Getty Images

4. They flex their muscles.

“When you strength-train, you’re not building muscle—you’re breaking it down,” says Murphy. Contrary to popular belief, the building-back-up part happens over the next 48 hours, mostly while you sleep, he explains. Contracting (a.k.a. flexing) your muscles right after a weight-lifting set continues to break down the fibers, even if only slightly. And the more you break them down, the more they’ll build back up, Murphy says. “In other words, boosting your ego can boost your results!” Photo: Image Source / Getty Images

5. They eat after they exercise.

After you've depleted your energy, it's important to refuel, “especially after you exercise, when your body is desperate to replace the stored energy it just used and will pull it from wherever it can,” Murphy says. Ideally, you want the energy to come from your stored fat, but your body may also pull from the calorie-burning muscle. By eating a mix of protein and carbohydrates after you train (thus the protein shake!), you can prevent your body from turning on its muscle, since it looks to your stomach first for fuel. Photo: iStockphoto

6. They hone in on a different set of numbers.
Rather than fixating on how many calories they’ve burned or how much weight they've lost, men tend to focus on how much of a certain task they've accomplished—and how much more they should do next time they hit the gym. According to Schuler, steadily increasing speed (cardio) or weight (strength training) in increments contributes to improved strength and energy, and consequently, more muscle and better workouts in the future. Focus on improving your exercise stats (reps, workout time, weight lifted, etc.), rather than the number on the scale. Photo: Thinkstock

7. They focus on getting stronger—not thinner.

If you’ve ever tried to compliment a man by telling him he looks slim only to have it backfire, then you know: Men tend to want to look “big,” which denotes strength, while women usually want to look slim, which suggests a low percentage of body fat. Why is the guys’ way more effective? Strength means more muscle; muscle not only burns calories, but shapes your whole body. “If you’re aiming to change the way you look, you must change the shape of your muscles,” says Vazquez. Photo: Thinkstock

8. They log their workouts.

Because of the nature of weight lifting (you should consistently increase the weight you lift) it makes sense that men record their workouts. Frankly, it’s hard to remember all those numbers! But there are other advantages to writing down workout stats that everyone could benefit from, explains Vazquez. “Not only does it keep you honest about how much you're really working out, but it makes your success tangible,” she says. Figure out a system that works for you, whether that means jotting things down in a small notebook or creating a cheat sheet on your mobile or portable audio device, so you can build upon your improvements each time you work out. Photo

20 pounds LOST >> where did it GO ? lol

2011-05-12T08:54:00.000-05:00

It's been almost 3 1/2 months now. Great news to report, I've lost 20 pounds.. YEAH me ! I started out wanting to loose 10. I'll take 20 in a heartbeat. I now weigh about 131. When I began my low carb diet on February 1, I never dreamed of this much success. SLOW and STEADY is where I wanted to go. I am pleased at the results !

I went from a 35 inch waist, to a 32. Three inches.. so that's about an inch a month. I'm not pleased with a 32 inch waist, but it's better than a 35 inch. If I loose an inch a month, in three months, I'll have a 29 inch waist ! Sounds great, doesn't it ??

I'm still taking Bodypump (weightlifting classes), and RPM (bike spinning) classes. I purchased a new bike, and ride it along the levees here in Louisiana. I ride it every chance I get. My biking shoes (yes, you need a certain type of shoe to ride), has made a world of difference, targeting the right muscles, and giving me a proper workout.

I gained two 1/2 inches in my thighs from Bodypump. Squats and Lunges, I thank you !
I lost 1 1/2 inches in my upper arms, all those giggly muscles are now toned. No chicken wings on this girlie !

I am So ready for summertime. NOT yet ready for the bathing suit challenge, but give me another month or so.

I've been busy with teaching, test taking, etc. Another 10 days of school, and then vacation !! (fingers crossed).

I hope you have enjoyed the journey with me. Keep on reading my journals. I enjoy doing them, and post a comment or two if you like !

Core Training Workout Slideshow

2011-05-08T13:04:00.005-05:00

Slideshow: Off-Balance Core Moves, A Whole New Way to Work Out

Click on title, or link

Type 2 Diabetes Explained in Pictures

2011-05-05T14:29:00.005-05:00

Click on Title if link below does not work.

http://diabetes.webmd.com/slideshow-type-2-diabetes-overview?ecd=wnl_day_050511

One out of three people with type 2 diabetes
don't know they have it. This chronic illness
can lead to serious health complications.
Also See:
• New Oral Drug Approved for Type 2 Diabetes
• Diabetes Patients: What Foods Do You Miss?
• Best Drugstore Tooth Whiteners

Cinco de Mayoooo !! And it only gets better..

2011-05-05T14:20:00.007-05:00

Happy Cinco de Mayo ! I was planning on making tacos to celebrate the occasion, but never got around to it. For lunch :

Wheat bread = 16 carbs. Two cups of steamed veggies = 8 carbs.

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Darrell told me that 'it only gets BETTER.' WOW , what a loaded statement ! I tend to believe that is true. So what if you are having a so so day, right ? What comes NEXT ??

I had one of those today. Between teaching, a sick, 12 year old, a husband who was just told he's working turnaround until the end of the month... it only gets better, RIGHT ??

After making groceries tonite.. I think my body just gave out. I was up half of the night with my son (he has a fever). Brought him to the doctor today. Of course Louisiana is probably the only state where you can wake up one day with 80 degree temps and the next with 50 degree temps. That is what happened this week. I think everyone is suffering in one way or another... So I'll just let my body 'recover' .. and we'll see how that goes.

I dont have much of an appetite tonight, so I ate an entire banana...

Off to do housework and tend to the ailments of the teen. Hope your evening is an enjoyable one. Did you have anything special to eat for Cinco de Mayo ?

The Low-Carb Road Less Taken ...

2011-05-01T10:01:00.006-05:00

Sometimes in this low carb world, it gets lonely. You wonder if it's really worth it. Are there others out there who enjoy reading this blog... or if it's strictly a sounding off board for me and if others happen to read it and learn from it, then I've done some good.

Choosing to live low carb has become part of my life.. like the looks I get when I go low carb shopping at Wal Mart as people stare into my cart... or as wonderful as a Large Cup of my favorite Diet Iced Tea.

It gets even better when you can actually have an intelligent conversation with someone about it. Low carb diet and exercise... and the person actually GETS what its all about. That connection is wonderful.

Have I lost that connection ?? This road gets pretty lonely here. Counting carbs, exercising.. it's my way of LIFE.

It's hard too, when you live with someone who never has to worry about being overweight. They are just 'out of shape.' Ok, round is a shape, right ???

So they think I get anal. I just don't care. Just that I could use a little boost every once in a while, -- know what I mean ? I've reached my goal of loosing ten pounds. I'm loosing inches while exercising.. so why this FUNK ?

I guess everyone has them.. a moment in life where you feel one step forward and two steps back.. yet we're all on this same road together.. we're just taking different paths. So I ask you simply.. Where is your path going and WHICH road are you on ?

You've got a Low Carb FRIEND !!

2011-04-29T13:08:00.016-05:00

In this community of low carb.. You have a friend.. ME ! I am accountable for what I eat, and when I exercise. If you ever have any questions about my routine, or meals, please feel free to drop me an email : bayoubabe@gmail.com

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My chicken cheese quesadilla was great ! I found a different brand. La Tortilla Factory torillas. The Total carb is 10 grams, Net carbs are THREE.

The steamed mixed veggies were 8 carbs. Wow, what a delicious lunch !

For supper, I had ham and mixed cheese on two slices of wheat toast. About 17 carbs. 1/2 banana, 8 carbs.

I did a bodypump and a RPM class at Anytime Fitness this morning.

Hope yall have a GREAT WEEKEND !!

High Protein Diet Slideshow

2011-04-27T07:22:00.006-05:00

http://www.webmd.com/diet/slideshow-high-protein-diet

(OR just click on the TITLE ... it will get you there !!)

Webmd.com has a fascinating slideshow containing some interesing information for those considerng a High Protein diet.

The Goal Is Weight Loss.

High-protein diets take a page from the low-carb craze. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. The portion of total calories derived from protein is what defines a high-protein diet. In a typical diet 10%-15% of daily calories come from protein. In a high-protein diet, this number can be as high as 30%-50%.

It's all in the Technique...

2011-04-26T22:54:00.007-05:00

Hi ! I hope everyone had a fun filled day today. I'm still trying to sort out this three week mix up in my schedule ! Since I am at the ball park now on Tuesday and Thursday nights, I decided to walk around the walking paths until the game starts. I probably walked about two miles tonite.

After my Bodypump and Bodyflow classes last nite, I found myself thinking about my technique. Since I am unable to go with my regular instructor, I am finding myself correcting my mistakes in another Body Pump class. It is like his voice is inside of my head... saying 'It's all about the TECHNIQUE.' Yeah you right. It should not matter who teaches your class. You are there for the sole purpose of strength training, which is what my instructor, Darrell, was politely trying to point out to me. Technique is very important.. more important than adding weight. Get the technique down, THEN add the weight. Ha. I hear his voice even when I am not in his class. I must be doing something RIGHT. LOL.

I find that in everyday life, we use technique. Whether it's to throw together an awesome salad, and add a little bit of extra salad dressing to make the finished product perfect... or just focusing on climbing uphill on the levee on my new bike (even though i'm not in RPM (spinning class). I use techniques effortlessly now. It's beginning to sink in.

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I am very proud of my food I prepared today !!

Deviled eggs, Ham sandwich, 1/3 cup of almonds with cranberries, honey and sea salt (12 carbs) wheat bread (16 carbs)
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Strawberries (3 carbs), Blackberries (5 carbs)

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Taco salad : lettuce, tomato, cheese, ground beef (taco = 19 carbs)

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I'm looking forward to a Pump Class tomorrow nite. Hope everyone sleeps well :)

Warm Up With Cardio, Then Go To Weights. Right? Wrong.

2011-04-25T21:22:00.000-05:00

Wednesday, April 20 2011 8:25 AMWritten by: Kaitlin Sandeno

Having been an athlete for most of my life, I figured I knew my way around the gym. On a typical day, I'd hit the treadmill or elliptical machine for 30 minutes, then move to the weight machines. And that's what I started to do when I recently joined a gym. Then I got my assessment -- you know, the review of your habits a lot of gyms do. And the review told me I was doing something wrong.

Hit the weights hard, the assessment said. Then go to cardio.

What?

"The body needs to burn through its sugar source first before it taps into the fat," says Iman Nikzad, who runs the fitness program at my LA Fitness near Irvine, Ca. "You burn the sugar while doing the weights then burn the fat while doing the cardio."

I did some more research and, turns out, he's right and I was wrong. The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weights and then 30 minutes of intense cardio.

Yes, really.

"Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session," says certified strength and conditioning specialist Jim Smith. "The most intensive training should be done first in the workout, when you are at your best."

By starting with weights, you alert your muscles to trigger the proteins that churn through calories while you train. So even though you're probably spent after 30 minutes of weights, your body is ready to eat fat faster than it would if you started by "telling" the body to attack sugar.

A lot of people get this wrong, thinking weight training diminishes the effect of the cardio work. It's the opposite. Just remember the phrase: "Muscle eats the fat." If you want to lose the flab -- and who doesn't? -- you want your muscles as active as possible. That means starting with weights.

And if you only have 30 minutes total, go for weights instead of cardio. That sounds counterintuitive, since we feel sweating is "proof" we're losing fat. But you will lose a lot more fat by pushing and pulling weights and then going on a brisk walk in your neighborhood (or even at the mall). The guy or gal who is dripping buckets on the Stairmaster is getting a good workout, but you're likely getting a better one by getting sore and not getting soaked.

Nick Bromberg contributed to this story.

Extreme Eats Slideshow: The Worst Meals in Restaurants

2011-04-25T14:01:00.004-05:00

Extreme Eats Slideshow: The Worst Meals in Restaurants !

Webmd.com takes you on an Extreme Eats slideshow... interesting stuff here.

Please click on title above ! Enjoy !

Out of touch, Back to REALITY ! (VIDEO !!)

2011-04-25T11:27:00.005-05:00

I bbq'd for Easter .. so I had to try out some of the chicken breast. The photo above shows a nice bbq chicken salad. 8 carbs for the Ranch dressing.

There is nothing like going out of town for a few days. The respit is welcome. The low carb eats are GOOD. Easter is one of my favorite holidays of the year. It's a time to reflect, and eating low carb is easy. I chose my favorites : Ham, deviled eggs, Roast.

Coming BACK to a reality check is where it hurts. Before today.. it had been five days since I last worked out at the gym. My entire body hurts tonite. I never realized how hard it was to get back into the rhythm my body was used too. I missed the rigor of working out with my instructor, Darrell. Bringing my muscles to an entire fatigue is my goal. My schedule is going to be quite hectic for the next three weeks, and my workout schedule will be on different nights. ( The thought of this makes me shiver. Of course, I'll make the most out of a different instructors.. but its not the same as having someone you are comfortable with... who will work you out till you drop dead (literally).. and know that showing up at the gym was well worth your time AND effort.)

While out of town, working out is hard to do. I did take a nice bike ride at the Bogue Chitto State Park in Franklinton, LA. Tonight I took a Bodypump class AND a Bodyflow class at Anytime Fitness.

Tomorrow, I plan to ride my new bike on the levees over on the East Bank, in Destrehan, LA.. Have a wonderful Day !!

Low Carb Easter BBQ !!!

2011-04-24T15:07:00.000-05:00

Working Low Carb

2011-04-19T22:06:00.000-05:00

As a school teacher, I sometimes find it difficult to choose which school lunch I will eat. Some portions are too starchy. Those homemade buns and potato au gratin hard hard-to-pass-up.

Today, I had an early lunch. That meant a nice ham & cheese salad with buttermilk ranch dressing. The vegetable medley and two strawberries rounded off the meal.

You have to be on your toes when working. Some use the drive thru. Some bring from home. I've also seen the soup and salad bunch. EVERYONE's lunch is different... catered to that individual.

I always find it interesting when I make groceries at WalMart. Canvassing peoples' baskets has become a hobby of mine. It tells a lot about the person's lifestyle. Ha if you saw my grocery basket... stocked with proteins, veggies and fruit you'd KNOW I was a DIE HARD LOW-CARBER !!

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For exercise today, I took a RPM (spinning) and Body Pump (weight lifting) class at Anytime Fitness. My instructor, Darrell -- pushed us to the limit. I had new biking shoes, so it took a few times to get adjusted to pedaling, pushing and pulling. Let me tell you , just wearing those shoes is a total lifestyle biking challenge. It changes the way your foot feels on the pedals and almost forces you to automatically put the correct weight in the correct position (on the balls of your feet). It definitely enhances the workout.

My Body pump (weigh lifting) class was a challenge as well. We are learning new tracks with the recent launch. Moves and techniques that rock the overhead press and make your obliques BURN. Doing both back to back in the same night is awesome... in getting up the heart rate, sweating, and getting fatigued. THAT's what it's all about !!

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In the afternoon, I had two hamburger patties on one slice of wheat bread (8 carbs.)

After I got home from exercising, I had a tablespoon of peanut butter (4 carbs), on a slice of wheat bread (8 carbs.) YEAH for protein ! :)

It Feels Like Christmas-time... (Measurements & Daily Tally)

2011-04-18T21:26:00.000-05:00

It is beginning to feel like Christmas in a few ways around here.

I'm getting excited about getting my bicycle later this week. Have to break in my bike shoes. Hope they fit well.

Measurements came in yesterday. I gained another 1/2 inch in my thigh. Lost a 1/2 inch around my upper arm. My waist and hip measurements remain the same. My weight is still at 136 pounds, 14 pounds lost in 10 weeks.

ANY loss, (weight or measurement) -- I''ll take it like an early Christmas pressie.

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Lemon Pepper Chicken & Cheese (4 carbs)

I just love the way my food pictures have been coming out lately.


Scrambled Eggs & Wheat Toast (17 carbs)

For snack : Blackberries and Blueberries (8 carbs)
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Today was recovery day. I did not exercise at all. I am saving my energy for tomorrow night. I have a spinning and weight lifting class,

Hope yall have a wonderful evening :)

Turkey Eggs !! It does a body GOOD !!

2011-04-17T10:38:00.002-05:00

I've been purchasing chicken eggs for years from a neighbor. The other day, he left a carton of eggs on our swing, with the word T-U-R-K-E-Y written on it. I thought Turkey ? I've never heard of Turkey eggs... ewwww. So I goggled the term.

Seems turkey eggs are quite popular and just as nutritious as chicken eggs, but loaded with cholesterol ! Nutritional Facts for Turkey Eggs I guess they should come with a warning. Who knew ? A turkey egg contains over three times the amount of cholesterol found in a chicken egg. With 737 mg per egg, eating just one turkey egg puts you over the American Heart Association's recommended limit of 300 mg per day. Everything in moderation !!

This morning was the first time I actually tried them. The yolk was a bit thicker. The white a bit thinner. The flavor a bit stronger. It was pretty good. My game was on. I'm always willing to try things once. :) So if you are ever in the mood for something different and have a challenging pallate like mine.. why not try turkey eggs ?

Exercise and Low Carb Diet Tally For today.

2011-04-16T14:39:00.001-05:00

It's been an exhausting morning ! Anytime Fitness had two launches today that I attended. The Body Pump Class is awesome. Darrell and the other instructors pushed us to the limit. The Body Flow Class was tight. New moves and leg extensions I've never seen before.

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Fiery red pepper sauce on the inside to kick it up a notch !

For lunch this afternoon. I spiced up my Chicken Quesadillas with a new touch. I used fiery red pepper sauce to kick it up a notch. The entire quesadillas is only 23 carbs. It is very filling and tasty. You should try it !

Lettuce and tomato

Finished Product ! (22 carbs)

Enjoy your afternoon !!

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I went to Custom Cruisers nite at the bridgepark. Lots of old time automobiles, trucks and motorcycles.

I ate a taco (13 carbs). Then I got hungry, and ate two small hamburger patties on a slice of wheat breat (8 carbs)

Total for the day : 43 carbs !!! :)

The Skinny on Low Calorie Drinks & Hydration

2011-04-15T20:26:00.002-05:00

The Skinny on Low Cal Drinks & Hydration

One of my favorite people to follow is Molly Kimball. She is a registered dietitian, and writes timely articles about health and nutrition. In this segment, she also includes a chart breakdown on low calorie drinks. Great information here. Enjoy !!

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In preparation for Ochsner half-Ironman and Crescent City Classic, it's time to talk hydration

By Molly Kimball Times Picayune

We’ve had a long run of breezy days and cool nights, but with the Ochsner half-Ironman and the Crescent City Classic sandwiched between the French Quarter Festival and Jazz Fest, it’s time to talk hydration.

The Times-Picayune ArchiveA runner grabs water at the two mile water stop on Rampart St. during 28th annual Crescent City Classic race Saturday, April 15,2006 in New Orleans. Runners had near perfect weather to tackle the 10-kilometer along the streets of the French Quarter and Mid-City.

Staying well-hydrated is critical to maintaining optimal energy levels, as well as preventing muscle cramps, headaches and more serious issues such as heatstroke and seizure, and even death.

But that doesn’t mean you have to force down gallons of water or bottles of sugary sports drinks.

Any type of fluid (with the exception of alcohol) can be hydrating. Even caffeine-containing beverages can count toward your fluid intake. For years, they were though to be dehydrating, but an abundance of research has proven otherwise. The amount of caffeine typically found in standard servings of tea, coffee, and soft drinks appears to have no diuretic action, meaning that these beverages don’t cause us to lose more fluid than they provide.

But we still don’t want the majority of our fluid intake to come from caffeinated drinks; most health organizations recommend that we limit our caffeine intake to 300 milligrams a day, the amount found in two or three cups of coffee.

Food can count toward your fluid intake, too, particularly foods with high water contents such as fresh fruits, yogurt and soups.

View full sizeSo how much is enough when it comes to staying hydrated? (Click on link above)

A general guideline is to aim for about half of your body weight in ounces of fluid, plus an additional 16 ounces for every pound of sweat lost during exercise or work in the heat. So a 150-pound woman needs about 75 ounces of fluid to meet her basic daily needs. If she loses 2 pounds of sweat during her morning workout, she’ll need an additional 32 ounces of fluid, for a total of about 107 ounces for the day.

Again, this doesn’t mean that she has to drink 107 ounces of plain water. If she drinks coffee or tea in the morning, has a protein smoothie for breakfast, a broth-based soup with lunch and a Greek yogurt with fresh fruit as a snack, she may have already consumed 50 ounces of fluid ““ about halfway toward her goal for the day — before factoring in the first sip of water.

Good news for those of you who aren’t crazy about drinking water: You have plenty of other options. An abundance of flavored drinks is on the market, many of them available in small packets that can be kept in your purse or pockets to add to a water bottle, so there’s little excuse for not staying hydrated.

Here’s a list of 21 low-cal drinks and how they measure up in terms of calories, use of artificial sweeteners and electrolyte content.
(Click on link above)

VIDEOS : Bicycle Ride & views along the Mississippi

2011-04-14T13:47:00.006-05:00

Mama said they'd be days like this... those days where you take a break from work to take in the scenery. Part of a low carb diet is exercising. We are fortunate here in New Orleans, to have paved bike paths along the levees. One can appreciate the views of the mighty Mississippi by enjoying a nice long bike ride or liesurely strolling along the levee. Its a great way to meet new people. Most of all the benefits from exercising is quite the 'bonus'.

I'm heading out tomorrow to get my bicycle tuned. I'll determine then if I will get a new one, or keep what I have. I'm So excited to get out and ride my bike. I hope you enjoy the brief videos. If you do , please drop me a line.. perhaps I can some more scenic ones. Along my ride, I see ships bigger than football fields, baby egrets following under their mama's wings, and baby ducks waddling. Springtime is awesome along the river. I hope you will come along with me ride....

Click on the underlined links below :

Bicycle Ride Along the Mississippi

Going down the levee

Goodbye !

Low Carb Chicken & Cheese Quesdillas

2011-04-13T11:41:00.002-05:00

I found a wonderful recipe for Chicken & Cheese Quesadillas. I'm always on the look out for new and wonderful low carb foods. Here goes !!

Prepare your favorite skinless, boneless chicken. Cut into small pieces. ( I actually used about half of this amount to stuff into the quesdillas.)

Place the chicken on a 9 to 10 inch whole-wheat flour tortilla.

Add your favorite cheese. ( Mine is Kraft Mexican Four Cheese).

Melt one Tbs. of the butter over medium heat in a 12 inch skillet or large griddle. Add the quesadilla and cook for 3-4 minutes, or until the cheese begins to melt and the tortilla starts to brown. Turn and cook the other side for 2-3 minutes or until golden brown.

Serve with beans, a salad or salsa. I preferred adding tomatoes and lettuce.

Slice each quesadilla in half... ENJOY !!!!!!

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Nutrition per serving: 130 calories, 6 grams of protein, 25 carbs , 3 grams dietary fiber,

Exercise and Me: A Love Story

2011-04-13T06:51:00.002-05:00

I thought I'd kick off today's blog by telling you what's been incredibly GOOD for me over the last couple of months. For most of my adult life, I thought a hard day's work was a substitute for exercise. If I felt mentally and physically exhausted at the end of the day, I thought it meant I was keeping myself fit enough.

This felt especially true after being on my feet all day -- teaching middle school students and dealing with their roller coaster of emotions and 'I just don't get this' attitude. THEY got it. My students wanted more than anything to be outside, part of the environment. A bench to sit on and relax. A tree to mellow out and envelop the sun. It just made sense to them.

A couple of years ago, I underwent a hysterectomy that forced me to be immobile for two months. I learned the hard way, NEVER schedule surgery during the months of June, July and August in Louisiana. These are the prime months for HURRICANES to develop. I had my surgery in early August. September 1st Hurricane Gustave hit. The kids and I had to evacuate, as my husband was on emergency call with the chemical plant. I drove four hours to find a hotel. When everything was over, I came back to New Orleans. Electricity was out, it was HOT, I was miserable.. my stitches got infected... I need say nothing further.

I was forced into bed rest for two months. I realized I had all the time in the world to reevaluate things. Slowly, I started getting back into the world of exercising. I did not mind getting up earlier. I actually began looking forward to my new found freedom (TIME).. and rehabilitation. I actually joined a gym.. using the machines inside to help me get back into shape. If you have ever had any type of major abdominal surgery you KNOW how slow of a process this can be. (Not to mention the pain).

I reflect on this today, because we all have to start somewhere. We have to work through the pain to GAIN insight. I exercise and continue to do it because I think clearer and faster. I'm a more patient person, and have more energy. I wonder how much I could have accomplished if I'd discovered all of this sooner ??

When it comes to food, I do not believe in counting calories or fat grams. I count CARBS. Counting calories and fat grams took the air out of the balloon for me. You have to find out what works for YOU. Once my brain realized that a carb = sugar. Everything clicked. I do believe in enjoying all things in moderation. I even snuck in a slice of carrot cake from the local farmer's market last week !

I hope my story motivates you to get healthy and happy. I'm going to try to fill my blog chock full of interesting topics, along with my daily diet and exercise routine. I hope to speak to that little voice in each of you -- the one that tells you to treat yourself better from here on out.

Have a great day !!

Does Protein in a Low Carb diet build muscle ??

2011-04-12T05:05:00.000-05:00

This question has become quite the ''hot topic'' of conversation in the low carb community lately. I've asked a few people about it, but to get the real answer, I asked my friend, Dr. Michael Hellemn for his view on the subject.

"Pretty simple with the protein. Protein does not actually build muscle, exercise does. You can drink those muscle-builder protein shakes all day and never look like the person on the cover of the package. You still have to get to the gym. The protein goes into the blood, and is only taken out by the muscle that needs it. So, if a muscle gets stressed, it decides that it better expand. Then it looks into the blood for the building supplies. Bone is the same way. When bone is stressed, it adds more mineral to become stronger. Calcium will not make your bone stronger. Exercise will make the bone want to add calcium.

The blood is very much like one of those conveyor-belt sushi restaurants. I don't know if you have ever seen one. The restaurant has a conveyor belt on the counter. The customers sit at the counter and take off the sushi that they want. I may be in the mood for mackerel, so I may wait for a mackerel dish to go by on the conveyor belt.

My old gym had a poster with a photo of 2 guys. One was a chubby couch potato, and the other was a slim muscular athlete. The caption said "Both of these men are 6 foot and 200 pounds". The men have the same BMI, but their health is likely quite different."

I appreciate the explanation on protein Dr. Hellemn. Thank you for your insight on this subject !

Study: Parents forgoing fitness

2011-04-11T11:23:00.001-05:00

Study: Parents forgoing fitness

Children hazardous to mom's waistline !!

Study: Young children may make parents less fit

By LINDSEY TANNER
AP Medical Writer

CHICAGO (AP) -- Could kids be to blame for new parents' bad health habits?

A study found that mothers of young children were heavier and ate more calories, sugary drinks and fatty foods than childless women. Dads and moms in the study were less active than their peers without kids.

Sheri Lee Schearer, 34, says the results reflect her life with a 5-month-old son. Before, when she worked as a paralegal, she had time to make a spinach salad or go out for one. Now, as a stay-at-home mom in southern New Jersey, she grabs whatever is easiest and quickest.

"I often find that his needs come before mine," she said. "Do I get to the gym? No. Do I eat always healthy? No."

Quick, easily prepared foods are often high in fat and calories. Parents who choose these foods may end up serving them to their children, perpetuating a cycle of unhealthy eating, the study authors said.

"This isn't a study about blame," said co-author Jerica Berge, a University of Minnesota researcher. "This is about identifying ... a very high-risk time period" for parents that doctors should be aware of so they can offer solutions, she said.

That may include diet advice, parent-child exercise classes, or just getting parents to take walks with their kids, the researchers said.

The study involved 1,520 adults aged 25 on average, including parents with children younger than 5 years old. They were among more than 4,000 Minneapolis-area public school students enrolled in a study in their teens; the new study includes those who responded to two follow-up health surveys and answered questions about their diet and activity.

Results are published online Monday in the journal Pediatrics.

Mothers ate more fatty foods and drank about seven sugary drinks weekly, versus about four among childless women. Moms also had an average of 2,360 calories daily, 368 calories more than women without children. With that many calories, women that age would need to be active to avoid gaining weight, walking more than 3 miles daily at a moderate pace.

But mothers got on average a little more than two hours of at least moderate activity weekly, versus three hours weekly among childless women. Mothers had a slightly higher average body-mass index than childless women - 27 versus 26. Healthy BMIs are in the 19-24 range.

Fathers ate about the same amount of daily calories as childless men and both had an average BMI of about 25, but fathers got less physical activity - about five hours weekly, compared to almost seven hours among childless men.

Among study participants, more of the parents were black and had low incomes than the childless adults, but the researchers took race, income and other factors into account that might have affected diet or activity levels.

The study has several limitations; there's no data on how many women recently had babies, whose weight would still reflect pregnancy pounds. There's also no information on the number of single parents, who likely face even more diet and exercise challenges than married parents.

Sarah Krieger, an American Dietetic Association spokeswoman and St. Petersburg, Fla. dietitian who works with new mothers, said some of the mothers may have had postpartum depression, which might affect their eating and exercise habits.

Schearer, the New Jersey mom, said she's lost half the 40 pounds she gained while pregnant and doesn't care if she never loses that last 20 pounds.

Becoming a mom "has been the best thing that ever happened to me," she said.

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Online:

American Academy of Pediatrics: http://www.aap.org

Low Carb Exercising : Tune Up Your Bicycle For Spring

2011-04-11T10:58:00.001-05:00

Tune Up Your Bicycle For Spring from Etsy on Vimeo.

With all the talk on my blog about how much I love to ride my bike along the levee next to the mighty Mississippi River, I thought this video would be important to learn how to tune up our bicycles without all the extra $$.

Enjoy !!

Today's DIet and Exercise Tally

2011-04-10T20:15:00.001-05:00

Feeling Groovy !!

Brunch - 3 eggs, one slice of wheat toast (8 carbs)

Pringles wheat stix (12 carbs)

Mixture of blueberries and blackberries (8 carbs)

Lemon peppered chicken breast , lettuce tomato, cheese Ranch dressing (8 carbs)

36 carbs today :)

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I rode my bike along the levee for about an hour. Took a Body Flow class tonite at Anytime Fitness.

Technology Sucks... and I lost another pound !!

2011-04-10T11:13:00.005-05:00

or lack of it, literally ! I'm lost without my camera. I'm plain and simple. I do not need anything beyond my Memorex Digital Video Camera

I like pictures. One can visualize more. It's hard to write a column without pictures lol. B-o-r-i-n-g! Hopefully, it will arrive in the mail this week.

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Onto the good news. I lost another pound. That's a total of 14 in 9 weeks. I'm happy with that.

The Body pump and bicycling is helping tone where I need it. Certain exercises can point to muscle gain in certain areas, so choose wisely ! I'm also learning that protein with exercise helps to gain muscle.

Last night (Imagine since I have no photo here...) I had a plate of : Blackberries (4 carbs) , two tablespoons of peanut butter (8 carbs ) on toast(8 carbs and a slice of cheese (1 carb) . This was for a late evening snack. Go Girl..

This is coming from a gal that was so afraid to UP the calories because she would gain weight. Exercising off the calories will maintain the weight.

Yesterday I rode my bicycle up on the levee (yes, one direction against the wind), for about an hour and a half. S-l-ow , steady riding. (This was in addition to a Body Pump class in the a.m. It Was a beautiful day !!

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I finished up the lima beans I had during the week, and froze the rest.

1/4 cup of rice 11 carbs

1/2 cup lima beans 20 carbs

slice o bread 8 carbs

4 strawberries. 4 carbs

Total 43 carbs

21 carbs (late snack

Grand total 64 carbs. Yes, high, but I'm intermittently adding protein.. AND exercising.

April 8 Low Carb Diet and Exercise Tally

2011-04-09T05:56:00.000-05:00

My camera is broken, so I'm not able to provide pictures until I have it replaced =(

For exercise, I rode my bicycle for 40 minutes.

Lunch consisted of Popeye's chicken Breast and a small rice.

Supper was a Taco Salad. Taco, meat, cheese, lettuce and tomato.

Low carb total = 33

Low Carb Cooking: Lima Beans

2011-04-07T13:57:00.000-05:00

Cooking da lima beans !!

Carbs in 1 cup of lima beans is 40 carbs. I went to our local farmer's market yesterday and picked up some fresh lima beans. I chopped up celery, onion, sausage and garlic. Cooked for a little under two hours.

One cup of rice = 40 carbs. This is 1/3 cup. (about 13 carbs)

Finished product !! (about 23 carbs)

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For breakfast, I had a slice of wheat toast, cheese, and a banana (18 carbs)

Join me for WEGO Health’s Webnair : Navigating Your Health Narrative

2011-04-07T12:07:00.000-05:00

What: Navigating Your Health Narrative Webinar

Who: Health Activist Panel with Lisa E, Erin B, Jenni P, and Amanda D

When: Thursday April 21^st 8pm EST (the webinar will last one hour)

Where: Sign up here (link) and you’ll get all the details

The webinar is for anyone from seasoned bloggers to blog-readers who want to start their own blog. The webinar will cover the basics of blogging and include more advanced tips and tricks for promoting posts, managing your time, and establishing your blog “voice” and how to raise awareness about your condition through blogging.

By signing up you’ll also have a chance to ask specific questions for the Health Activist panel that will be answered during the live Q&A portion of the webinar. You’ll get access to the archived version of the webinar!

How to plan from a High Protein Food List

2011-04-06T21:46:00.000-05:00

Knowing which foods that are high in protein can help you plan your low carb menus.

I'm learning to ADD more protein in my low carb diet because it is important in gaining muscle.

I've put together a list of foods that I hope you will find helpful in your menu planning !!

An ounce of meat or fish has approximately 7 grams of protein.

Beef

Hamburger patty, 4 oz – 28 grams protein

Steak, 6 oz – 42 grams

Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein

Chicken thigh – 10 grams (for average size)

Drumstick – 11 grams

Wing – 6 grams

Chicken meat, cooked, 4 oz – 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein

Pork loin or tenderloin, 4 oz – 29 grams

Ham, 3 oz serving – 19 grams

Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Bacon, 1 slice – 3 grams

Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg, large - 6 grams protein

Milk, 1 cup - 8 grams

Cottage cheese, ½ cup - 15 grams

Yogurt, 1 cup – usually 8-12 grams, check label

Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein

Tofu, 1 oz, 2.3 grams

Soy milk, 1 cup - 6 -10 grams

Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

Soy beans, ½ cup cooked – 14 grams protein

Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein

Almonds, ¼ cup – 8 grams

Peanuts, ¼ cup – 9 grams

Cashews, ¼ cup – 5 grams

Pecans, ¼ cup – 2.5 grams

Sunflower seeds, ¼ cup – 6 grams

Pumpkin seeds, ¼ cup – 8 grams

Flax seeds – ¼ cup – 8 grams

4/6 Low Carb Diet and Exercise

2011-04-06T21:24:00.000-05:00

I just got back from the gym. I'm pretty fatigued as this is my second day in a row doing Bodypump (weightlifting). Combine this with the RPM (spinning class) I took yesterday = one tired gal !!

I had a great Bodypump workout. Although I did not have my regular instructor, Darrell -- Hailey did a nice job with the routines. However on the very last track I learned a new move -- How to "Hover with a Pointer !!" Indeed, I needed every ounce of strength left, for that move literally rocked me to the core !
Hailey sure saved the best for LAST> :)

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I've always loved farm-fresh brown eggs. My current supply.

For breakast, I ate three scrambled eggs with ham and cheese.

A piece of bread on the side to balance it off ! (8 carbs)

Some fresh blueberries and blackberries round off the meal :) (about 12 carbs)

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Snack time ! 1/3 cup of nuts.

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After workout.. I was looking in the frig for leftovers. I found some potato salad... added mayo. No idea how many carbs lol.

Yes, I cheat. I had a small slice of carrot cake that I got from our local farmer's market. Yes, it was delish !!

Today's Low Carb Diet and Exercise Intake.

2011-04-05T22:42:00.000-05:00

I had a really great lunch today. I cooked up a lemon peppered chicken breast, some mixed veggies (12 carbs = 2/3 cup) and a small lettuce and tomato salad (8 carbs for the ranch dressing).

Before working out this evening, I fried up two eggs, sunny side up , with a slice of toast (8 carbs).

For a before workout snack, I downed one Glucerna protein bar (12 carbs)
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I worked out for two hours tonite. One Body pump (weightlifting) class , and RPM (bicycle spinning class).

I'm tired now , so OFF to bed for some much needed sleep !!

Your Own Low Carb Spring Training !

2011-04-05T22:29:00.001-05:00

I know this time of year rolls around and if you are like I was, we show up out of shape for Spring training. I could blame it on whatever holiday it was, but ultimately, my body was out of shape -- OK, round IS a shape !

Scouting yourself. Just what does that mean ? It means to take an overview of your objective. What are you trying to gain ? or Loose ? Do you want to get physical, or diet alone -- or BOTH ?   Do you have a problem with dieting or hunger ?? Our assessments give us a better understanding of our weak points that need to be addressed.

Your Spring move. Suck it up and find your current weight and body fat, then see how far you can run and how much you can lift. Are you out of breath ? Did you underestimate how much you can lift ? Setting realistic goals will push you toward a good exercise routine.

I think the best way to find out is to look into joining a gym near you. Most of them offer a certain period of time (7 day pass) or something to let you explore the new territory and make new friends.
ALWAYS challenge yourself. Say I CAN do something. You never know what you are most capable of unless you TRY !

Train your whole body. It's a system that works in unison with each other. It is important to train multiple muscle groups. I learned this first hand in our Body pump weightlifting class. I found out I had a strong lower core. So what does that mean exactly ? That means that my upper portion needs more attention. I have to add more weights and reps to get them fine tuned. Don't forget to strengthen your weak points and don't focus on the stuff you are already good at !!

When you are working out, it is also important to remember that muscle has MEMORY. It is important not to follow the same workout routine everyday. Switch it Up. Do it backwards, have a little fun in your workout routine. Add a new class, or walk a little faster, or skip , LOL.

Get your GROOVE ON !

Throw in a heavy workout day, like I did today. For example, I took an RPM (spinning) class at 6 pm, followed by a Body Pump (weightlifting class) at 7:15.   Remember to eat lots of protein. It is important to supplement your body with nutrients such as these to replace those calories burned off.

Add more weight or resistance to your workout. If you need to concentrate in one area to loose weight, add more reps.

Most of all, get yourself tuned into your OWN Successful Spring Training workout that suits YOU.

Have a great evening !!

60 days -- 13 lbs. Lost !!

2011-04-04T16:20:00.006-05:00

I began phase II of this low-carb journey two months ago. At that point in time, I weighed in at 149 pounds. Today, I am proud to announce my two month mile-marker. I am weighing in at 136 pounds -- down 13. Who knew the number 13 could be so wonderful ?

I joined Anytime Fitness gym two months ago. I am NOT a 'dedicated gym rat', -- rather a 'class rat' lol. I have tried every type of fitness class Anytime has to offer. My favorites are Bodypump (weightlifting), RPM (spinning) and Body Flow (combination of yoga, tai-chi, etc).. centered on balance and strengthening your center core.

My journey consisted of finding the RIGHT combination of planning to low-carb in a SAFE manner and finding the exercises that could tone and strengthen my body at the same time.

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PHASE ONE

October 7, 2008 I was diagnosed with pre-hypertension. My doctor explained that if I did not loose 10% of my body weight, I would have to rely on medication to treat the high blood pressure for the rest of my life. I went online like everyone else searching for that 'miracle' to help me loose weight. I landed on the doorstep of Jimmy Moore . Jimmy went on his own low-carb journey to loose weight, and blogs about his journey.

I followed his low carb regimen. Exercised and ate low carb. However, something happened to me that should not have. I was low carbing WAY to low, and the weight was coming off TOO FAST. I lost 36 pounds in six weeks. Along with the weight loss came hair loss and a vitamin deficiency.   At that point, I thought low carbing was supposed to be a good thing. LESSON LEARNED.

I took Biotin for the hair loss, and a dose of daily women's vitamins.   Things were getting better. I was able to keep the weight off until November of 2010.
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PHASING OUT.. (LITERALLY)

This phase began at the end of November 2010 to Jan 31, 2011. I gained 12 pounds in two months. I blamed it on the Thanksgiving Dinner, then the Christmas dinner and finally the king cake. I had quit the gym I was at, went through a little depression, and made a decision. I needed to change my lifestyle, or I would end up in the depths of despair.

PHASE TWO

In February of 2011, many changes happened. I joined Anytime Fitness. Got a job as a school teacher. Started low carbing. I was almost 150 pounds.   I picked up blogging everyday. I charted my exercise and food intake on Anytime Health and on my blog here.

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TODAY

Today, I weigh in at 136 pounds... 13 pounds lost in 8 weeks. Yes, I lost it s-l-o-w-l-y, but carefully. I've learned from my mistakes. I have learned some good things too ! That along with low carb comes exercise. I've made many friends at Anytime Fitness and on the low carb community here on blogspot. I thank each and everyone of you for being supportive and commenting when you can. It means the world to hear how yall are doing, and I read each and every one of your comments and comment back. Life is GOOD.

Today, I measured myself. I have good results. The most astonishing was that I gained a 1/2 inch in my thighs. I know weird huh ? Those once gorgeous gams, looked like bird legs. But after two months of Body pump (weightlifting), dedication, and sweat, and a wonderful instructor named Darrell, I think those thighs getting bigger is muscle building. Yeah baby :) Gimme Betty Gable legs any day !!!

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For lunch today, I had a Mc Donald's Bacon Cheddar Ranch Chicken Salad (11 carbs)

Handful of blackberries and blueberries (10 carbs)

For supper I had two deviled eggs, two slices of ham, and some dirty rice I made (1/3 cup) (29 carbs)

I exercised today by walking for 25 minutes this morn and jogging for 30 minutes this afternoon around my town.

15 Exercise that don't require a gym

2011-04-04T12:02:00.000-05:00

Are gym fees getting too expensive ?? That's NO excuse not to exercise ! All you need is gravity and these smart 15 exercises from Web md.

Which way is UP ?

2011-04-03T22:11:00.000-05:00

I wasa hungry gal this morn !! Five slices bacon ( 216 calories) , ( two eggs, sunny side up ! 129 Calories)

For supper, I took a hamburger patti, crumbled it all up, added cheese, lettuce tomato, and the usual Ranch dressing ( 8 carbs )
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It's been one of those days. Like when you try to open a package from UPS and wonder WHICH way is UP ??

It was a beautiful day, and I barely got to enjoy the outside. I managed to sneak in a 45-minute bike ride with my 12 year old before sunset. It was refreshing to get out and enjoy the last moments of twilight together.

It was nice to see our 18 year old son. One month had passed since I last saw him. He's busy away at college. Ah, the life !! I was busy today, tryin to get cell phone matters handled; looking for a lost student i.d. card., finishin up the six loads of laundry I did this weekend, and making sure he needed whatever it was to get back to college in one piece. I'm sure he enjoyed the visit as much as I did :)

Low Carb Food Gospel

2011-04-02T13:46:00.001-05:00

When I think of low carbing, I think of items that we eat everyday. Like the good book - it provides the food source which nourishes our bodies. I try to eat low carb, between 20 - 60 carbs a day.

My favorite fruits !

People ask me if I incorporate fruit into my low carb diet. The answer is of course !! My favorites are blueberries and blackberries. The cantaloupe was on sale for $1.75 each; the Louisiana Strawberries were $1.98; bananas 58 cents a pound. I think the blue berries and blackberries were around $2.50 each.

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For lunch today, I created my own Tuna Salad !! (tuna - 178 calories) (2 eggs - 156 calories)

I had dueling lettuce. The one on the left is from the farmer's market. The one on the right from the supermarket. I cut up the lettuce and tomato.. but only used two boiled eggs and one can of tuna.

Food arranged and ready to eat !!

Add a little of Mrs. Dash, pepper, and two tablespoons of Ranch dressing. (8 carbs)
Doesn't my tuna salad look delicious ???

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1/3 cup of nuts for a low carb snack !

For supper - 2 ounces spaghetti ; taco salad (taco shell 16 carbs)
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For exercise today, I participated in my RPM (spinning) and Body Pump (weightlifting) class at Anytime Fitness !

Redirecting Low Carb..

2011-03-31T22:19:00.000-05:00

Seems like there were many things to celebrate this week, or so I led myself to believe !

I met up with a new friend on Saturday. We went to church, then out to eat. I tried a new food (hummus) .Low carb information on Hummus. I am not sure how many carbs in it, but you served it on some thin matza looking bread. I couldn't get enough.

Yesterday was my son's 12th birthday..we went out to eat at Waffle house. Ok the hash browns were calling my name. (That was the only bad thing I ate.). So I guess I had TWO cheat days this week -NOT GOOD.

The good news it that I lost another pound ! I am now down to 138 pounds in eight weeks. It is coming off s-l-o-w-l-y.

Remember back on February 1, when I starting low carbing -- Round 2 ? Well, it will be 8 weeks tomorrow, and I lost a total of 12 pounds. Not bad -- but I'm doing it the healthy way, so I'm happy. My clothes do not fit. I am stronger in my weightlifting. I have a better balance because of the Bodyflow classes. LIFE IS GOOD !!

I stayed true to low carbing today. I had a Mc Donald's chicken salad (11 carbs) and some Newman's Own Dressing (8 carbs). I enjoyed some Planters nuts in the late afternoon. For exercise, I walked around my home town this morning for 25 minutes, and took a Bodypump weightlifting class.

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Was on the road with hubby most of the day, purchasing new baseball clothing for the ever-growing 12 year-old. I'm also dealing with another painting project -- the bathroom closet ! Details to come lol. ...

How to Diet and Exercise When you travel

2011-03-31T09:34:00.000-05:00

How to Diet and Exercise when you travel

It's almost time to start planning the summer vacation ! What to do when stuck in hotel rooms and eating on the road ? Below are a few tips to help us get through. By Chris Pirillo
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Conferences are a fantastic way to educate yourself and make new connections with people. They’re also a great way to network at after-parties and gain a little weight. Let’s face it: most conference parties offer food which is full of carbs, sugars and other icky substances. Even though it tastes fantastic, our bodies may not thank us for partaking in the morning. What’s a geek to do to stay in shape while spending so much time attending events? Jake met up with Tim Ferriss – author of The 4-Hour Body – to find out.

Sticking with proteins and veggies can be done at SXSW and any other event you may be traveling to. Don’t feel you have to sample all of the food offered to you during conference lunches and dinner or during parties thrown for attendees. Additionally, if you feel you must drink alcohol, try ordering a NorCal Margarita. This is comprised of soda water, high-grade tequila and the juice from at least four limes. These drinks are the “lesser of many evils” according to Tim, since many types of booze contains a lot of calories.

Exercising in a hotel room can be tricky, and you usually don’t quite feel up to going for a morning run during conference days. Tim has a few ideas to help Jake out there, as well. Packing a few mini bands allows you to quickly do your resistance exercises. You can also adapt several normal types of exercise to give you more of a workout: try doing one-armed pushups against a desk at an angle. Do your squats with one leg raised. Make sure you aren’t a klutz like me before attempting any of these things, though.

If you don’t have any weights in your suitcase or hotel room to help with your workout, try making your exercises much slower than usual. If you’re performing squats, go down slowly at a count of five and come back up at a count of five. The same goes for many other types of stretches and lunges.

Lastly, Tim recommends looking into doing an intense workout the day before traveling which requires giving your body 5-7 days to recover before doing another. This sort of covers you for the days you are gone and cannot work your body to its usual pace.

Stormy Weather !

2011-03-29T22:57:00.000-05:00

It's been a frantic day around here ! This afternoon brought showers galore to the Big Easy. We are expecting bad weather AGAIN tomorrow. Happy Birthday to my son, Sean, who turns a big 12 tomorrow !

I was actually able to get out tonight and exercise by doing a Bodypump class.

For lunch, I made a taco salad. I know the taco shell, itself is 16 carbs, I added the ground beef, the cheese, lettuce, tomato, and sour cream.

I walked around our town for abut 25 minutes this morning.

I'm so happy that baseball season will be starting soon. It means I get to spend more time at the ballpark. Remember to pack your own low carb goodies !!

Measure once, cut twice !!

2011-03-27T20:06:00.001-05:00

Good morning ! I hope everyone is having a wonderful productive weekend.

For breakfast, I cooked two eggs - sunny side up, (130 calories, 1 carb), Bacon (1 carb, 215 calories)

2 slices wheat bread (16 carbs, 260 calories).

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For dinner, I made a chicken -egg salad-salad LOL. I added some lettuce, tomato, and two tablespoons of Ranch dressing. I think I'm getting better at making my own salads !! LOL

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Do you EVER Have one of those days were you seem to be doing everything twice, but dont know why ?

Goodness. I'm still dealing with painting and the bathroom issues. Today's issue was putting in a plastic adhesive of bathtub molding. WELLLL... I put it on incorrectly, and when I took it off, the paint from the newly painted walls came off also.. So, I ditched the bathtub molding idea, and just sanded and painted the area.

I dont know if the paint is dry yet, so I'll save that picture for another day !

Dieting is like this. We measure our carbs to make SURE we have the exact amount required. However, we HAVE to HAVE a CHEAT DAY every now and then... Do I hear anybody out there shouting an "AMEN ?" lol.

Eggs: 8 Healthy Facts

2011-03-25T22:54:00.000-05:00

Eggs : 8 Healthy Facts !!

From nutritional benefits to ancient symbolism, we've got eight things we bet you didn't know about eggs.

By Chloe Thompson

Ancient cultures, such as the Egyptians, Persians, and Hindus, believed the world began as a large egg, one reason the egg is a symbol of new life.

Recommended Related to Diet & Weight Management - Enjoy Your Vacation Without Gaining a Pound

You work hard all year to earn your vacation, a coveted chance to relax and enjoy family and friends without the pressures of work. But while a vacation is a time to have fun, it shouldn't be a time to sabotage your weight-loss success. I like to think of vacation as a time for "social weight maintenance" -- a time to splurge a little and enjoy the festivities, but without gaining weight. Dine out without overdoing it. What better time than a vacation to break free from daily duties...

Read the Enjoy Your Vacation Without Gaining a Pound article > >

Egg-cellent Production

Individual hens in the United States lay about 250 to 300 eggs per year.

Most Extreme Egg

The heaviest egg, laid by a New Jersey hen in 1956, is reported to have been 1 pound.

White House Easter Egg Roll

The first White House Easter Egg Roll took place in 1878 on President Rutherford B. Hayes’ lawn, after a law was passed forbidding children to play on the Capitol grounds.

Egg Nutrition I

One hard-boiled egg provides 17 grams of protein and only 72 calories.

Egg Nutrition II

The yolk is the major source of the egg’s vitamins and minerals. Egg whites are an excellent source of low-fat protein.

Egg Safety

Every year, about 40,000 people in the United States are diagnosed with a diarrheal illness caused by salmonella; undercooked eggs are one source.

Why "Deviled" Eggs?

There’s nothing evil about deviled eggs; “deviled” refers to the spices used in the recipe.
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Baked Apples With Warm Custard Sauce

Recipe:

Makes 8 servings

Ingredients

Apples

Cooking spray

4 large apples, halved, seeds and cores removed

2 teaspoons brown sugar

1 teaspoon cinnamon

Custard

6 eggs

2/3 cup sugar

2 cups low-fat milk

dash salt

2 teaspoons vanilla

Garnish

¼ cup slivered almonds, toasted

Directions

1. Preheat oven to 350 degrees.

2. Place apples cut-side up on a jelly-roll pan coated with cooking spray.

3. Combine brown sugar and cinnamon; sprinkle over apples. Bake 40 minutes or until apples are tender. Set aside.

4. To make vanilla custard, whisk together eggs, sugar, and milk in a heavy-bottomed saucepan.

5. Slowly cook custard over low heat until thickened (coating the back of a wooden spoon).

6 Add salt and vanilla. Let cool until warm.

7. Pour warm custard sauce over apples. Garnish with toasted almonds.

Per serving: 228 calories, 8 g protein, 37 g carbohydrate, 6 g fat (2g saturated fat), 162 mg cholesterol, 3 g fiber, 33 g sugar, 93 mg sodium. Calories from fat: 24%.

Top Picks

My Low Carb BIG Easy Green Salad (PICTURES))

2011-03-24T21:28:00.000-05:00

I hit the local farmer's market yesterday. It has been beautiful weather here in the Big Easy lately -- so there were LOTS of vendors with there farm raised crops there.

One person had a HUGE head of lettuce. And I'm talking HUGE. Today I prepared a nice big GREEN SALAD with the leaves from it.

I chopped up some tomato, turkey and ham. Topped it wih shredded cheese !

THE FINAL RESULT !! MY LOW CARB BIG EASY GREEN SALAD !! (Ham 3 carbs, Turkey 2 carbs). I topped it with a sprinkle of bacon bits :)

I added a couple of teaspoons of Ranch Dressing (6 carbs).

For desert I had some fresh blueberries and blackberries !! (7 carbs)

For my snack today I had 1/2 banana (8 carbs)

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I took a Body Pump Weightlifting class tonite. It was awesome ! Can't wait until the new launch Party Next Month.

It's been 7 weeks since I started Anytime Fitness AND I'm just now noticing my body is starting to tone from the weight lifting. It's awesome. Diamonds REALLY ARE a girl's best friend !!

Busy as a Spring Bee !!

2011-03-23T21:29:00.000-05:00

Hey Yall ! I've been busy as a spring bee ! Our oldest son came over to show me his college degree, so I took him out to eat. (Cheat Day yesterday). I also finished painting our bathroom (Scratch off the list !).

I've been busy with my newest exercise class, called RPM. It's an indoor cycling 'spin' class. Very challenging. I am also busy with my Body Pump Weightlifting CLass. I've been doing weightlifting for 7 weeks now, I really Love it !

Today for lunch I ate Mc Donald's Crispy Chicken (20 carbs 360 calories). I snacked on blueberries and blackberries.

I hope you are enjoying your spring, doing whatever it is that you find the notion to. Since the weather is better, why not get out and EXERCISE !!

Just Another Manic Low Carb Monday ...

2011-03-21T22:30:00.001-05:00

Not much happened today. I went walking for 40 minutes to see the beautiful spring blossoms in our small town.

Beautiful Blossoms !

I washed and vacuumed the car. I am still in the process of painting the bathroom.

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For brunch, I made tuna/egg salad, on two slices of wheat bread. An assortment of cheese appetizers finished off the plate !

For supper, I had a boneless lemon peppered chicken breast and 1/3 cup of potatoes.

About 48 total carbs for the day.

What did u do today ??

VIDEO !! Have a Nice Day !!

2011-03-21T10:53:00.000-05:00

This ladybug was low carb exercising on my hosepipe this morning, as I was washing my car ! The song, "Have a Nice Day" was playing in the background.

The Mind vs. The Body

2011-03-20T20:14:00.003-05:00

The Mind vs. The Body

It's a strange yet wonderful relationship. Just which do you listen to ?

You mind tells you that you are not hungry. Your body tell you when you've had enough exercise. Do you know how to listen to your inner self ? Have you ever been called 'hard-headed'? I have.

Perhaps I know that if I eat "X" amount of calories, that my body knows it needs to exercise to burn it off. It's a given.

I learned a very hard lesson. From December 2010 to January 31, 2011. I let myself go -- literally. I gained a whopping 10 pounds in two months !! I can blame it on the Thanksgiving turkey, the Christmas dinner, and the Mardi Gras Kingcake. YES! The purple, green, and gold -glistening icing actually spoke to me. The Butterball turkey spoke to me. Food was my passion. Exercise was NOT. INPUT FOOD = OUTPUT POUNDS. There is no way of getting around it.

Some days, my mind will tell my body to exercise more. My body feels recovered, and wants to go along with the mind. Sounds like a good plan, right ??
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Speaking of plans.. I'm on Phase TWO of my low carb diet. Phase ONE consisted of loosing 10 pounds. I have reached that goal, YEAH ! Phase TWO consists of loosing another 10. No time limit, just to loose it.

I also want to VARY the types of exercises I am doing. I am going to begin a Les Mills Class called RPM. RPM is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high. Like all the LES MILLS™ programs, a new RPM™ class is released every three months with new music and choreography. It looks like a Spinning class. I've never been to one, so I'll have to report back when I do next week.

Today I took a Les Mills Body Flow Class It is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.

I am enjoying my Les Mills Body Pump Weightlifting Class. I've been doing it for six weeks now. I can tell that it has made my core stronger.. , tones and it burns a lot of calories.

Another favorite exercise I like to do is the Cross Country Elliptical. I can do it at a slow, steady pace. It works both the arms and legs .

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For breakfast I had two scrambled eggs, (130 calories, 1 carb), two slices wheat bread (260 calories, 16 carbs).

For supper I had 1/2 pistolette (45 calories, 9 carbs), 1 ounce spaghetti (15 carbs, 110 Calories) Four meatballs (2 carbs 160 calories) , and a couple ounces of spaghetti sauce (6 carbs, 45 calories)
TOTAL : 48 Carbs -- 749 Calories

Cajun Chicken Salad !! & Super Moon

2011-03-19T20:55:00.000-05:00

They say things go crazy when there is a full moon. Mama's deliver their beautiful babies. Accidents are more prevalent on this day and so on. Today's moon is non-the-less spectacular. It's the closest it has been to us in 18 years, sorta coming by for a visit tonite. If u get the chance to step out your door this evening, it will be well worth it. I tried to take a picture, and here is the best that I got.

With that in mind, my taste palette was a buzzin today ! I drove to the Popeye's drive thru, to get a Spicy Chicken Breast (11 carbs, 380 calories). It came in a strange 'leftover box', I suppose from the Lenten Friday yesterday.

So, I took my chicken breast, deboned it, cut it up into tiny pieces to go into my Cajun Chicken Salad.

I chopped up some lettuce tomato, added Kraft Mexican Shredded cheese (1 carb, 100 calories)

I tossed everything into a bowl, and added two tablespoons of ranch dressing.

What a beautiful Cajun Spicy Chicken Salad !!

For supper tonite, I had a piece of hamburger, on two slices of wheat bread (260 calories, 16 carbs)
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Exercise : This morning I had a very nice BodyPump weightlifting workout. I pushed it to the limit. This evening, I rode bikes along the Mississippi River Levee., pedalling 5.2 miles. wheee !

Hope your weekend is very successful. If you get a chance get out tonight to peek at the MOON :)

Spring Foods to help you shed your winter weight !!

2011-03-18T16:09:00.002-05:00

http://www.eatingwell.com/blogs/diet/_spring-foods-shed-winter-weight

It's just a few days away from springtime here in New Orleans. The birds are chirping, the skies are clear. You can feel the breeze of the March winds across your face. Life IS good.

Eating Well Magazine presents a column today on certain foods that may help us get that extra 'layer' of pounds that just do not want to come off. It's time to shed our winter coats !!

The good news is many springtime foods promote weight loss naturally, and not just because they’re lighter than those hearty winter dishes.
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It was so nice outside today, I decided to walk around our town for 25 minutes. Yes, and in the FOG !!

For brunch today :

I cooked up three scrambled eggs, with cheese. ( 180 calories, one carb for the eggs) (Cheese, 100 calories, one carb) (Jimmy Dean Sausage (1 carb, 240 calories).

I could not believe it but I actually took a one hour nap this afternoon ! I was up early, and my allergies made my head weary all day. Guess I needed the rest !

For snack this afternoon, I had a few blueberries and blackerries !
Hope yall have a great weekend !!

Low Carb Irish Recipes !!

2011-03-17T08:08:00.000-05:00

Low Carb Irish Recipes !!

Hey are you wearing your GREEN TODAY ??

Sheknows.com's website has some awesome Low Carb Irish Recipes !

St Patrick's Day is a near effortless low carb holiday. Corned beef and cabbage, pub salads, Irish stew, and other dishes are high in protein, loaded with flavor and perfect fare to nosh while keeping in line with your low carb diet. The following St Patrick's Day recipes are easy to prepare and will delight every one of your St Patrick's Day party guests, even the ones who aren't on a low carb plan.

Get GREEN TODAY !! HAVE A BLESSED LOW CARB DAY !!

It's a beautiful day in the neighborhood !

2011-03-15T21:19:00.001-05:00

So it IS a beautiful day in the neighborhood. Have u gotten outside to take a LOOK lately ? A slow walk, breathing in the new spring air, or a quick paced walk -- breathing steadily should be on your agenda for this week ! I got out this morning and walked a brisk 25 minutes. Spring is in the AIR :)

I've been busy painting our bathroom. That's burning calories -- right ? Up and down the ladder. Brushing up and down with either hand. (Like in Karate Kid ??) So I'm developing muscles in the arms, AND exercising by going up and down the ladder .. OK I'm game for that. It's better than being the 'couch potato' !!

For lunch today, I had ham on two slices of wheat bread . (Ham = 150 calories, 1 carb) (Bread = 260 calories, 16 carbs.

For supper tonight, I had a Butterball turkey breast. (120 calories, 1 carb).

I concluded the night with a one hour Body Pump weightlifting class at Anytime Fitness !!

My Low Carb Lenten Mission...

2011-03-14T20:27:00.004-05:00

(Origninal URL : Lenten Poster Link )

How is everyone today ? I'm doing great here ! Remember after Mardi Gras when I mentioned that I needed more time to think about what I was 'giving up' for Lent, since Low carbin' was gving up so much already ? I prayed about it and finally figured it out..

Instead of GIVING UP something, I'm just going to GIVE.

One day I gave Patience. I played with my son a bit more than usual, and listened to what he had to say.

Today, I gave a compliment to a young lady at Home Depot. She just had a baby four months ago, and we were discussing the Applebee's Weight Watcher Steak and Potato Salad . I told her not to be discouraged, and that at 18, the weight would come off with a combination of good food choices and exercise. I gave her my url address to this blog AND told her about Leslie Sansone Walk Dvd's .

This afternoon, I found someone's cell phone at our post office. The main lobby was closed, and it was getting late. I decided to look to see if there was someone I could call to come retrieve the phone but with no luck. Then I looked at the numbers dialed 'most often.' It was to a person called "Baby Boy." LOL So, I dialed the number, and he knew who the phone belonged to. I rode my bicycle down the road to their home and gave the cell phone to their son who was eagerly waiting outside for it. I did not leave my name or anything, but the expression on the little boy's face, AND he exclaimed... "THIS will make my mom VERY HAPPY !! " was priceless.

I am glad I was able to give.. :) You should TOO !!

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It's Monday. I started the day off meeting up with my Aunt at Applebee's. After scouring the menu for a while, I decided to eat this :

Applebee's Weight Watchers steak and potatoes salad contains 380 calories, 12 g of total fat, 4 g of saturated fat and 32 g of carbohydrate .

The plate was loaded with spinach, baby potatoes and strips of steak. It was really good !!

I exercised at Anytime Fitness this morning on the cross country elliptical for thirty minutes. Rode my bike around town for 25 minutes !

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How are your low carb choices coming along today ?? Drop me a line and let me know !

Anytime Health website FREE for your friends and family !!

2011-03-13T22:41:00.001-05:00

Our mission is simple...

it's to provide dynamic and trustworthy health and .... wellness information—accessible anytime!

I just LOVE using the Anytime Health website ! It was free when I joined Anytime Fitness. Now the website is free for YOU as well !! Here's how : http://www.anytimehealth.com/

Anytime Health is FREE for friends and family !!

During the month of March, you can get your family and friends a one-year premium membership on Anytime Health for FREE! All they have to do is go to anytimehealth.com sign up for a ‘basic’ membership, and enter the code MILLION when prompted. The premium membership will give them full access to the site—just like you! Isn’t that neat?

A great basic plan with tons of info and community features. For access to personal and cool interactive tools
Discover how to make positive and lasting lifestyle changes.

Knowledge is power, and many of us need to feel empowered before making positive and lasting lifestyle changes. On Anytime Health, you will discover the five components of health and wellness, including strength training, cardio exercise, weight management, proper nutrition, and flexibility. Plus, with loads of workout programs, informative articles, exercise videos, meal plans, and health recipes, you will move from discovery to realization.

Learn more about the 5 components of optimum fitness.

View hundreds of Anytime Fitness exercise videos, and choose from a series of workout templates custom-designed for Anytime Fitness. Plan, track, and analyze your daily exercise and activities with online tracking tools.

Uncover the essentials for proper nutrition.

Eat well with dozens of healthy recipes. Choose from a series of customized meal plans. Plan, track, and analyze your daily food intake with online tracking tools. Use the CalorieKing™ food database—50,000+ foods—the industry’s best!

Stay current with the latest health news!

Browse in-depth health and medical information with hundreds of fact sheets. Learn about wellness for each stage of life with 1,000s of magazine-style articles covering health and disease prevention. Knowledge is a great catalyst for beginning a health and wellness journey.

Q&A Forum — Healthy Recipes

Exercise Videos — Health News

Wellness Library — Personal Profile

What are you waiting for ? Get on the bandwagon with this FREE INTERACTIVE TOOL.

Low Carb Couch Concert !! (New Orleans Style)

2011-03-13T12:19:00.001-05:00

I've been painting today, so I got up a *real* southern appetite ! Red beans and rice, with sausage, oh My !!

I was busy composing this blog, and I saw an icon, I had on my favorites called USTREAM. It literally shows ANYTHING live, (or recorded) online. So if there is a major crises going on (i.e. Japan) right now, just go to Ustream. I think its one of the hottest links on my favorites bar !

And while you are at it, click on the link below to enjoy John Mayer (one of my favorite musicians !).. while your are eating your lunch.. I call it my Low Carb Couch Concert !! I may just do a series of these :)

Let me know what yall think !!

John Mayer Red Rock Concert !

Red Beans and Rice with Sausage (beans 1/2 cup - 22 carbs, 130 calories), 1/4 cup of Rice (11 carbs , 51 calories), Wheat bread, ( 130 calories, 8 carbs) Sausage, not sure of calories , Carbs probably 1

Total Carbs = 47

Time Trouble - How to Spring Ahead without feeling miserable !

2011-03-12T20:39:00.004-06:00

Its the weekend ! I feel a bit tired from the great Body Pump class I took this morning. Our fitness instructor, encouraged me to add a little more weight to the bar. Now I KNOW why they call it a WORK-OUT !!

Did he NOT read the paper this morn ? I'm going to loose an hour of sleep tonight -- and he wants me to add more WEIGHT ??? Really.

Springing forward is an annoying ritual to me. Why can't the clocks always stay back ? I suppose springing is a way of conserving energy, or so I'm told. It's not like anybody sets an alarm to wake up so they can fix the clock just to go back to sleep ?? -- RIght ??

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One way to spring ahead without feeling miserable is to join a gym !

Since I joined Anytime Fitness, in early Feb, and started back on low-carb. I've lost a total of 9 pounds ! I'm excited to see my weight FINALLY coming off. I DO think that the weight lifting was creating muscle, thus slowing down the weight loss process.

Today, I walked outside for a couple of miles... It was SO pretty -- everything is starting to bloom !
Get outside, explore nature, MOVE -- weed the garden, do something !

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Eating can also get us out of a rut. Explore new low carb recipes, or foods.

I kind of eat the same things so I may try this approach myself !

For brunch I had a few blackberries, Strips of Bacon, on two slices of wheat bread. and some tiny new potatoes.

We went out to get some ice cream, So, I tried a teeny wee bit in a cup. It was So good. (Bad girl!).

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Hope everyone is having a great weekend. Get out, get moving, don't forget to set your clocks AHEAD one hour tomorrow !!

Time for me to go soak this tired body in the jacuzzi !!

( I've been watching the news .. my prayers go out to those affected by the Earthquake in Japan)

Tell it Like it is...

2011-03-10T22:56:00.001-06:00

I decided to show you how the food is broken down. Here is my breakdown for today.

I worked out for an hour at the gym . The usual elliptical, bicycle and treadmill. Then a body pump (weightlifting class tonight).

I ate the blackberries for breakfast.

The graham crackers snuck in there as a last minute late night snack.

Have a great day !!

Low Carb, LENT, and 8 pounds LESS :)

2011-03-09T23:08:00.002-06:00

Ok, its that time of year again... They fatten us up on Mardi Gras, only to let us suffer for the next 40 days until Easter rolls around and the smell of chocolate bunnies permeates the room...

I always figured that since I was adhering to a low carb diet already, thus giving up foods that meant something to me.. (You know like the chocolate, soft drinks, etc.)

I will have to deliberate on this notion. In the meantime.. here is my carb/ caloric intake for the day.

Breakfast = 1/2 banana (50 calories, 8 carbs), blackberries (5 carbs, 18 calories), blueberries (2 carbs, 20 calories)

For a late lunch, I at a Wendy's Spicy Chicken Salad (25 carbs, 430 calories) with two packs of Ranch Dressing (4 carbs)

538 calories and 44 carbs.

Good News is I lost a total of 8 pounds in five weeks :))

I had a Body Pump (60-minute weightlifting class )at Anytime Fitness tonight :)

Spring Cleaning for your diet

2011-03-09T20:33:00.000-06:00

FitDay has a great article for anyone who has survived the guilt of finishing off an entire container of chips/cookies/crackers/ice cream/brownies knows that the best way to avoid that feeling is to eat well (and in moderation) to begin with. But the best laid plans can be no match for hunger so we've given you some tips to keep your diet on track. Also, check out what's really in a Larabar- you might be surprised. Go to FitDay.com to log your foods and exercises and be sure to download the FREE FitDay iPhone app so you can track your progress on the go.

The Top 7 Natural Appetite Suppressants

When beginning a diet, most will decrease caloric consumption in order to drop pounds. The body's natural response to fewer calories is to increase the hunger pangs to let you know that something has changed. There is also the deprivation mentality that can happen on a deeper level: we feel as though we cannot have certain foods or as much food as we are accustomed to and we naturally begin to crave or miss that way of living. Remember the body will do everything to maintain balance and change can be stressful.

In order to succeed at the weight loss / restriction calorie diet, the body will have to adjust to a new set point and deal with the associated hunger. There are ways that you can naturally suppress the appetite and remain true to the dietary meal plan.

#1. Avoid refined carbohydrates or simple sugars.

Examples of refined carbohydrates and simple sugars include white bread, white rice, white pasta, baked goods such as muffins, cakes and cookies, high sugar cereals etc. When ingested, refined carbohydrates quickly turn into blood glucose or sugar in the body. The body's natural response to a high sugar food is to secrete insulin to drop the blood sugar level back down into a more normal range. Insulin carries the sugar into the cells to be used as a source of energy. Most cells are already full of energy (unless you are an active person) so there is no room for the sugar to go. The body's next step is to store the excess sugar consumed as body fat - not what you had in mind when you began the diet. Perhaps you have felt the sugar high followed by the crash in energy feeling 20 minutes to an hour later. A quick rise in blood sugar is followed by a crash in blood sugar leaving you feeling tired. This process is usually followed by an intense hunger to get the blood sugar back up and leaves you craving for yet another sweet treat. The answer: Eat complex carbohydrates instead. Complex carbohydrates examples include whole fruit (not juice), vegetables, and whole grains (in moderation).

#2. Drink enough water.

Next time you feel hungry; drink an 8 ounce glass of water.

#3. Eat the right amount of fiber, fat and protein.

It is important to consume plenty of fiber - it makes you feel full, plenty of fat (the good healthy fats) - we need those to reduce excess stored body fat, and plenty of protein. Protein takes a long time for the body to digest which results in you feeling full for a longer period of time as your stomach still has food in it. Protein can come from chicken, turkey, fish, yogurt, eggs, and vegan choices such as nuts, seeds, soy, and legumes (dried beans)

#4. Supplement nutrients if you need to.

It is important to ensure that you are getting the required nutrients and often times the only way we can so that when we have a restricted calorie diet is to supplement with a high quality multi vitamin/mineral complex. The body may be giving you hunger pangs because it is deficient in certain nutrients. You do not always have to consume calorie rich food to provide the adequate nutrients. I am only suggesting that you supplement an already healthy diet with supplementation specific to your individual needs. I am not a proponent of over the counter appetite suppressants such as Hoodia.

#5. Exercise to decrease the hunger feeling.

Exercise not only decreases the hunger feeling but it teaches our body how to burn the stored body fat as a fuel source!

#6. Eat frequently throughout the day.

5-6 small and healthy snack / meals. That way you never feel hungry.

#7. Address the emotional hunger issue.

Is it true hunger or an emotional void we are trying to fill with comfort food? Be a conscious eater. Set a very defined and specific goal in order to stay on track.

Another one bites the dust...

2011-03-07T20:06:00.001-06:00

Another one bites the dust.. OR the importance of measuring.. when dieting.

I *never* realized how important it was to measure yourself when dieting ! I thought by loosing my seven pounds in five weeks was a good thang. I met with a personal trainer today to get the ropes on how to use the machines at the gym. (It is a free service that Anytime Fitness provides). Turns out where I was measuring MY waist, and where I should *actually* measure my waist was in two different places ! Oh my, how dumbfounded I was to learn my actually TRUE waist measurement. =( I am definitely way too embarrassed to report it.

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For exercise today, I exercised with Exercise TV channel, doing 40 minutes of yoga, and 20 minutes of "Family Walk', with Leslie Sansone. I also went to the gym, and climbed aboard the 'cross training' machine, did 20 minutes of that. It is similar to the elliptical, but has a place to hold on with your hands and your arms swing back and forth as well as your feet.

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I made a nice salad for lunch.

One slice of Ham ( 0 carbs, 60 calories), three slices of turkey breast (90 calories , 3 carbs) Chicken salad on top (boiled egg, little big of chicken breast) ??
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For dinner :

bacon (Calories - 215, 0 carbs , egg (calories 65, carbs 0 ) , two slices wheat bread (carbs 16, calories, 260 ) , handful of blackberries (carbs, 5 , calories 18)

TOTAL Carbs = 25, 817 calories..

Hey, at least I was on track today ! How did yall do ??