Warm Protein Smoothie

I just couldn't swallow any more ice while my home hovers at 60 degrees. I was going hypothermic! So my ice-based protein smoothies, blended to perfection in the blender, were needing a good replacement plan. But protein powder does nasty things when you try to dissolve it in hot water. 

Solution: Add a scoop of protein powder and 1/2 cup of cold fat-free milk, to your blender, along with your favorite hot drink flavors, like coffee, or cocoa. I like to use chocolate protein powder, adding a generous amount of ground cinnamon and cloves. Process long enough to thoroughly dissolve. 

Pour the protein mixture into a large coffee mug...a really large one. Then slowly pour in boiling or nearly boiling water to top it off. My protein drink was warm and smooth and yummy. Just a little froth on top, and the warm mug did wonders for my cold fingers :) 

Apparently protein powder "curdles" in hot water, lumping and clumping and foaming...just nasty. Dissolving it first was the key.

Seriously Good Caramel Frappe Meal Replacement

If you like cold and creamy, smooth and caramelly, blended coffee wonderfulness, you've just got to try this recipe.

This high-protein, filling and satisfying, yet low-calorie frappe tops my list of high-protein amazingness, and is a seriously filling alternative to any other breakfast out there. When I have this for breakfast, I'm full and energized for hours. Packing 3 times as much protein as a slim-fast shake, this recipe carries only 382 calories...skinny enough to keep you from sabotaging your weight-loss goals, but full enough to feel like you ate the Grand Slam at Denny's. (That Grand Slam, by the way, has 795 calories, 50 grams of FAT, 65 carbs, and only 34 grams of protein. I don't recommend eating that.)

So, the nutritional breakdown on this Seriously Good Caramel Frappe Meal Replacement is as follows:

Calories: 382 Protein: 36g Carbohydrates: 39g Fat: 9g

I add a few nutritional supplements to mine, including D3, Chromium, MSM, Alpha-lipoic Acid, and I pop a multi-vitamin on the side. When adding nutritional supplements to my blender, I break the capsule open and empty the contents. The capsules will not blend well.

So here it is...the recipe:

SERIOUSLY GOOD CARAMEL FRAPPE MEAL REPLACEMENT

1 scoop vanilla whey protein powder (I used Body Fortress)

3 tbsp Hills Bros. Skinny Latte fat free caramel (found in the instant coffee section)

1 cup 1% milk

1 tablespoon cinnamon (good for you, helps metabolism)

1 teaspoon Flaxseed Oil (packs a ton of Omega 3 and Omega 6)

Add all ingredients to a blender, and process on the lowest setting for one minute. Add 6 to 10 ice cubes, and pulse on highest setting until ice is crushed. Then process on highest non-pulse setting for one minute.

Want to reduce calories further? Use skim milk (cuts 22 calories) or water (cuts recipe by 102 calories). If you don't add the flaxseed oil, you cut 40 calories, but you lose the Omega 3 & 6. Remember, it isn't all about cutting calories. To keep from becoming so hungry you eat things you wish you hadn't, maintain a healthy, nutrition-packed, protein-packed diet. At least, that is what works for me.

And just for motivation... a similarly sized Caramel Frappucino Blended Beverage from Starbucks has the following breakdown: Calories: 490 Protein: 6g Fat: 16g Carbs: an eye-popping 79 grams. Talk about a sugar rush followed by a "pass me some of those chips" moment. Yeah... don't drink that :)

I'm Losing !! What am I doing right? Read my 5 strategies.

Since beginning my weight-loss adventure, I've lost 16 pounds.  In Biggest Loser terms, that is over 7%.  I've still got a long way to go to reach my goal of 125 lbs., but I'm well on my way.  These are the strategies that have worked for me:

1. Increase protein intake.  I was not consuming nearly enough protein before changing my dietary habits, and this left me craving food...particularly carbohydrates.  My body needed more nourishment, but not the easy carbs I tended to reach for to fill those cravings.  Now, I strictly enforce this rule: Drink 2 high-protein smoothies every single day, no matter what else I eat.  I start with breakfast, drinking a coffee smoothie containing one scoop of whey protein powder (26 grams of protein).  At lunch, I drink a fruity smoothie containing one scoop of whey protein powder.  Whenever I have wavered on this rule, I've noticed a marked increase in my tendency to crave carby snacks.  Now, I don't waver...I drink my smoothies.  They give me the edge on resisting foods I know I really don't want to eat...foods that would sabotage my progress.  Check the Smoothie Recipes page for high-protein smoothie recipes.
2. Increase activity level.  I did not easily reconcile myself to a lifestyle that included exercise.  But I've finally realized that I can't maintain my health without it.  And so, I carefully track my exercise goals and achievements on Spark People.  I can't afford (as most cannot) a personal trainer/coach.  So I've become very determined to be "tough" on myself.  In a sense, I've determined to let my mind be the coach, and make my body submit to what my mind tells me I must do.  When I'm exercising, whether it is walking/running/aerobics or it is stretches/crunches/weights, I expect to really feel it...to really push myself beyond what my body wants to do, into the sphere of "going further - doing more."  It isn't enough to do what I did last week.  I have to push, push, push, or I'm not being fair to myself.  I guess you have to want it bad enough, but I don't allow myself to whine about sweating, or go easy because it is hard.  HOWEVER... I do guard against injury at all times, and I read, read, read, to learn about proper techniques and strategies to exercise safely and effectively.  You owe it to yourself to do the same.  Look at it this way - You know that a sedentary lifestyle leads to an early grave.  Love life enough to do whatever it takes to be healthy and feel good.  Love your self enough to take every measure you can to live well.  Someone might say "do it for your kids/spouse/family/friends/you fill the blank.  But for me, I've realized I must do it for my SELF.  And those around me surely do reap the benefits as well.
3. Increase nutritional value of diet.  I was not content with someone telling me to eat my veggies.  I wanted to know if it really mattered what I ate, and whether or not nutritional supplements and vitamins really did any good.  So I researched the researchers.  I don't have labs and scientists and blind studies to perform today, thankfully.  Thousands upon thousands have been done already, by reputable universities and labs that don't stand to gain monetarily from their findings.  So all I had to do was get online and look it up.  After reading much much much about the importance of vitamins, minerals, phyto-nutrients, and such, I began to add one or two at a time to my diet.  I progressed slowly, and I'm still doing the research, but I'm already noticing undeniable benefits from the drastically increased nutritional content of what I eat and take as supplements.  I eat fresh vegetables and fruit at every meal, and take additional vitamins and nutritional supplements daily.  This list includes: multi-vitamins, alpha-lipoic acid, MSM, D-3, Chromium, Cinnamon, Ginkgo-biloba, and Omega 3, 6, and 9.
4. Increase food awareness.  Another hard and fast rule I follow is to track every single food I take into my mouth, except for those in fresh (uncooked) vegetables. (My reasoning is that their nutritional value is so high, and their caloric value so low, I consider them "free foods".)  I track my nutrition on Spark People every day.  The result has been SUCCESS in maintaining my caloric intake goals.  It was simply too, too easy for me to 'fudge' on myself before keeping this caloric record.  And, I should add, my nutritional tracking also tracks the actual nutritional values of the foods I eat, not just the calories.  I can generate reports that show areas of my diet that are adequate and those that may be lacking, at a glance being able to see how I might change what I'm eating to better achieve my goals.
5. Increase water intake.  My body was thirsty, and I didn't even realize it.  Now I realize that many foods I craved, particularly ice cream, of all things, was due to the fact I was needing a good, long drink of water.  I now make a point of drinking 1/2 my weight in ounces of water, daily, with an emphasis on drinking lots of water early in the day.  Not only does this decrease overall hunger by filling the stomach, but more importantly, it hydrates every cell in my body so it can work efficiently to do the job it was designed to do.  And did you know that your blood actually thickens as it becomes dehydrated, increasing the work your heart must do?  And did you know that water flushes toxins from your system, not only keeping you healthier to start with, but helping your body rid itself of things like viruses.  Drink early, drink often, as if your life depends on it.  It does.

 Please notice that each of these strategies are INCREASES.  I didn't go into this with the same mind-set I'd had in the past.  I didn't begin by denying myself calorie-rich foods and feeling guilty for eating.  I simply increased the nutritional value of my overall diet, demanding of myself that I MUST have those high-pro smoothies.  Then I INCREASED the amount of fresh, uncooked vegetables and fruits in my daily diet.  Then I INCREASED my activity levels.  I gave myself a series of YES's and the NO's  took care of themselves.

The benefits I've personally experienced would have sounded to good to be true before I experienced it for myself.  And I have no idea what benefits you will experience should you make similar personal commitments.  However, what I'm experiencing,  I'm experiencing first hand, and I'm sold.  Thus far, I've experienced: 

• More energy 
• Better sleep 
• Drastically increased hair and nail growth
• Smoother and rejuvenated-looking skin 
• Amazingly decreased neuropathy in my legs and feet (practically non-existent now) 
• Visibly better circulation in my legs and feet 
• Decreased blood pressure, beggining at 134/93 I'm pretty steady at 121/71
• Decreased resting heart rate:  58, down from 89.
• AND I'VE LOST 16 POUNDS!

A large part of my success is due to the wonderful tools I've found at Spark People, the best free health and weight-loss site I've found anywhere.  But the biggest favor I've done myself is avoid the trap of "no, no, no" and embraced a mantra of "yes, yes, yes."  I just like telling myself yes better than telling myself no...doesn't everyone??

Growing Your Own...Alfalfa Sprouts

4 day old Alfalfa Sprouts

Growing your own alfalfa sprouts is an extremely simple operation,  providing health benefits to your diet that border on sounding absurd.  I started my first batch of alfalfa sprouts on Sunday, and now, only 4 days later, I’m tempted to throw a pinch or two on my salad.  They’ll officially be done tomorrow.

Nutrition Information:

According to Nutrition Data, alfalfa sprouts are a good source of protein, vitamin A, niacin, and calcium, and a very good source of dietary fiber, vitamin C, vitamin K, thiamin, riboflavin, folate, pantothenic acid, iron, magnesium, phosphorus, zinc, copper, and manganese.  They, of course, contain no saturated fat and are low sodium, and very low in cholesterol.  They contain 49mg of Omega 3, and 65mg of Omega 6.  A one ounce serving (about what you might put on a salad or sandwich) has only 6 calories.  And to top it all off, they are considered mildly anti-inflammatory.

Rich in phytochemicals, according to HealthyEatingAdvisor.com, they protect against cancer, heart disease, osteoporosis, and fibrocystic breast disease.  They stimulate natural killer cell activity which strengthens the immune system, and are beneficial for reducing symptoms of PMS and menopause, including hot flashes.  HealthyEatingAdvisor.com goes on to state that alfalfa sprouts contain chigh concentrations of antioxidants, the body’s defense against the destruction of DNA which is the cause of aging.  Alfalfa sprouts are also abundant sources of carotene, chlorophyll, amino acids, and trace elements.  They contain 45% protein, according to Nutrition Data.  One pound of alfalfa seed can produce 10-14 pounds of sprouts…that is a LOT of sprouts.

Eat them on salad, on sandwiches, by themselves, with dressing, in a smoothie if you just want to add a mild-tasting, easily covered-up-with-fruit spike to the nutritional goodness of your smoothies.  Growing them is simple, buying them is cheap (I paid $3.40 for 4 oz. of organic alfalfa seed at a local health food store.)  You can order them online at SproutPeople.org for only $8.40 for a WHOLE POUND.  (Please mention I sent you J)

Size of my container in relation to spoon.

Left: 3 day sprouts. Right: 4 day sprouts.

I grew my sprouts in a Rubbermaid plastic container covered with cheesecloth, which was secured to the top with a rubber band.  Here is a video (you'll want to see it) showing how to grow sprouts.  But my basic procedure was:

1.     Add 2 tablespoons organic alfalfa sprouting seeds to a one quart container. Soak in 2 cups water for 8 hours.

2.     Drain and rinse, and drain again.

3.     Rinse and drain 2 or 3 times a day.

4.     Be amazed every time.

5.     Rinse, drain thoroughly, and store in the frig.

6.     Enjoy on salad or whatever.

Interesting Links:

Nutrition Data

SproutPeople

Eat This...AND That

You have probably heard of the popular "Eat This Not That" book, wherein we learn the hidden hazards of some foods, and what to eat instead. 

Okay.

Truth is, a whole lot of us out there want to eat what we want to eat, and we don't like telling ourselves 'no'.

All I can say is what has worked for me... You'll have to see what works for you.  Here is what I've done to turn my unhealthy diet around, and I'm feeling great because of it: I made one hard and fast "rule" for myself, and I don't waiver on it.  Then I eat what I want. The rule?

Drink a protein shake containing 26 grams of whey protein for breakfast, and another at lunch.

That's it.  I started by ADDING something to my diet, not taking something away.  And then I found I didn't have much appetite for other things I normally filled up on, like sweet rolls, chips, etc.  The reduction in caloric intake resulted in some initial weight loss that was inspiring.  I began to eat more veggies, take some vitamins... And found I felt even better.  I began to work out, utilizing some of the new found vitality.  I felt even better.  Now I'm losing weight, working out, feeling strong, and focused on my good health instead of complaining about how bad I feel.

Please Note:  I'm not a doctor... or a nutritionist.  I'm just telling you what worked for me.  Some people might not benefit from more protein in their diet.  Some people might be allergic to whey.  How do I know??  Be responsible for your own choices, and if you don't know what to do, please ask your doctor.   :)

Here is a recipe for a morning frappucino that I think is delicious:

In a blender, add:

One scoop of vanilla or chocolate Body Fortress Super Advanced Whey Protein Powder

3 teaspoons sugar

1 teaspoon instant coffee

1 cup cold water

(You could add a dash of vanilla, or some cinnamon, or some extra cocoa powder, or some milk, or some non-dairy creamer...all of which will undoubtedly be scrumptious, but may also contain a few calories.  I add several nutritional supplements, including MSM, Alpha-lipoic Acid, and Omega 3-6-9.)

Blend this until well blended.  Add 1/2 a glassful of ice cubes...about 6-8 cubes.  Blend until smooth on highest pulse setting.   

calories:  approx 188   fat: 2grams

carbohydrates: 3 grams   protein: 26 grams

Check out the smoothie recipe page for other ideas, and feel free to add a recipe to the comments section. 

Eat Your Broccoli Sprouts!!

"Eating small amounts of 3-day-old broccoli sprouts gives you as much 'enzyme inducers that protect against cancer' as eating 10-100 times larger quantities of mature broccoli."

Fresh from the "eat anything I want without regard to nutrition" phase of my life, which left me feeling just awful and 100 lbs. overweight, I've a lot to learn about good nutrition. And, I'd like to add, I liked my high-carb, high-fat diet just fine...but I didn't like how I was looking and feeling. I didn't set out to radically revolutioize my way of eating. I didn't expect to make big changes. I just wanted to add...I said ADD...a few healthy things to my diet, hoping to feel better and become more active. I did not cut out foods. I ADDED foods.

OK...OK...I can see this is developing into 2 or 3 posts in one, so even though I've got a LOT to say about eating something healthy, and what it has done for me, I will focus for this post and say:

EAT RAW BROCCOLI SPROUTS!

John Hopkins University (JHU) has done quite substantial research (as have many other respected universities and research labs) concluding that broccoli could well contain the best defense our body has against perhaps just about any kind of cancer. [See the links below this article to read the documents yourself.] And better yet, in case the idea of munching a couple pounds of broccoli each day seems overwhelming, consider growing your own broccoli sprouts. JHU has this to say about 3-day-old broccoli sprouts:

"Large quantities of inducers of enzymes that protect against carcinogens can be delivered in the diet by small quantities of young crucifer sprouts (e.g., 3-day-old broccoli sprouts) that contain as much inducer activity as 10=100 times larger quantities of mature vegetables." see document

Translation, in everyday terms: "Eating small amounts of 3-day-old broccoli sprouts gives you as much 'enzyme inducers that protect against cancer' as eating 10-100 times larger quantities of mature broccoli." And... They DO contain LARGE quantities of these "inducers of enzymes."

Have you ever eaten alfalfa sprouts commonly available at many salad bars? Or maybe bean sprouts, which are a bit larger? They are excellent sources of protein and lots of other very potent and good-for-you stuff. But broccoli sprouts are AMAZING! Want to be convinced? Read this article! But I will tell you that basically, according to hundreds of studies, eating a few ounces of broccoli sprouts each day can not only protect you from ever getting cancer, but has the potential to actually cause existing cancer cells in your body to die off. I know this sounds like too-good-to-be-true-snake-oil-sales kind of stuff, so read the studies for yourself. And then go to sproutpeople.org and learn all there is to know about sprouting your own broccoli sprouts, easily and economically, in your own kitchen.

IMPORTANT LINKS:

http://www.hopkinsmedicine.org/press/1997/sept/970903.htm

http://en.wikipedia.org/wiki/Broccoli_sprouts

http://www.hopkinsmedicine.org/pharmacology/research/talalay.html

Diet and Fitness: This above all, to thine own self be true

With so much hype and advertising surrounding our diet and exercise goals, so many schemes and gimmicks and plans and trackers and special equipment and supplements and even new exercise clothes, it isn't really that hard, initially, to become motivated to lose weight.

After all, we know we need to lose weight.  We know we will feel better, look better, be healthier.  It is the right thing to do.  So off we go, launched in the right direction.  Diet: check.  New fitness plan: check.  A couple of gadgets, some new exercise clothes, a biggest loser challenge...

Then we get 4 or 5 days into it.  If that far.  And we may find ourselves running out of steam.  Here are 3 common reasons the wind may have gone out of your weight loss and fitness sails, and what to do about them:

1. You may actually be over-doing it.  It is common to jump in with gusto, setting unrealistic and unsustainable goals.  You'll find yourself truly too hungry, with cravings and the inevitable over-eating that ensues. Over-doing in the exercise department may mean not getting very far, as frustration and injuries slow you down.  Use a website like SparkPeople.com or Fitday.com to help you set obtainable goals that will help you do what we all know we must: Make healthy, long-term lifestyle changes.
2. Have you truly been honest with yourself and others?  This touches on several factors.  Whether its being honest with yourself about your weight, or about your calorie counts, or being honest with yourself in how you talk (or don't talk) to others about your diet or exercise routine, etc., how comfortable you are with admitting to yourself and others your weight, diet and fitness successes and failures will often determine your success.  Being comfortable with admitting failures indicates that you have 'come to terms' with where you are at and you will be more likely to work toward changes. Don't fudge the numbers, and don't allow yourself to cut the corners and call it a full mile.  This above all...to thine own self be true, and you'll find the strength within to accomplish the goals that are truly important to you.
3. Are you still doing what you did at first?  In all the excitement at the beginning, you were focusing on your plans, reading fitness tips and low-cal recipes, joining in with a group for support, going to the gym, or making sure you got your chosen exercises in each day.  You were also adding lots of new and exciting elements to your plans.  Don't stop doing those things.  Keep up your momentum by having more than one (very important: more than one) accountability partner.  Get in touch with at least two accountability partners each day to share successes and failures.  And make it a point to bring at least one exciting new tidbit with you, when you chat with your partners.  For instance, a new article about fitness, a recipe you have modified for low-cal or low-fat, a new helpful website link, or a new reward you've thought up for a week-well-done.  Make a point of keeping things interesting and exciting.

By refining your fitness goals for the long-haul, being completely honest with yourself and others, and keeping things fresh with accountability partners, you'll find yourself more likely to stay on track, and sometimes even more importantly, more likely to get back on track, to a new and healthier you.

Plan your next munchy binge! Cut calories and satisfy cravings.

You are doing well with your diet, and you are finally losing unwanted pounds, but you hit that moment when you just want to snack, munch, crunch, chew, whatever you want to call it... you want to eat.  You want a snack while watching tv.  You know you shouldn't mindlessly eat, but you are really being tempted as your family sits happily around you crunching their way through tasty snacks on movie night.  Denying yourself at this moment may make it harder to use self-control later.  Do yourself a favor and have a treat.  But be smart about it.

We've all heard and seen the "eat this not that" thing.  I have a few quick suggestions of my own:

1. Laughing Cow Lite cheese.  One wedge is only 35 calories, vs. approx 100 calories in 1 oz. of cream cheese.  Eat it with veggies instead of crackers.  If you need a cracker, consider Special K crackers...hugely reduced calories, and they taste GREAT!  Instead of mayo, use a wedge on a sandwich, and save yourself a bunch of calories! Hellman's Mayo is about 180 calories for 2 Tablespoons, and Miracle Whip is about 80 calories for 2 Tablespoons, while a wedge, again, only 35 calories.
2. Air-popped Popcorn.  If you have the munchies...not really hungry but need something to munch, you can hardly beat air-popped popcorn.  Admittedly, its bland...nearly tasteless...but it crunches for far less calories than potato chips!  You can munch your way through 3 cups for under 100 calories.  So, fill that bowl with 3 cups of potato chips, and munch yourself fatter with about 525 calories for the rippled kind, or discipline your munching to air-popped popcorn and save yourself 425 calories!
3. Good old-fashioned pretzel sticks.  You can have 57 Rold Gold pretzel sticks for about 100 calories.  Think ahead, though...don't just grab a bag and count on self-control to stop the binge.  Get a bowl and count out the pretzels you will allow yourself.  Eat them one at a time, not a handful at a time.  You'll be happily munching for a good long while.
4. Picante Sauce!  I count this stuff practically calorie free, as on my diet I do not count the calories in fresh veggies.  They are often-timed called negative calories, anyway, as it takes more energy to chew and digest them than they contain (debated by some, but they don't know how hard I work to get them all chewed up.)  And let me suggest Salsa Sensations "packed fresh" Salsa found in a plastic tub in the Hispanic foods section of the refrigerated area in Walmart.  (A way down from the refrigerated biscuits and margarine - don't buy those!)  Salsa Sensations is cheaper than other premium salsas, only $1.98 at my store, and tastes just nearly as good as homemade.  And it only has 10 calories in 2 Tablespoons.  I like to enjoy it on fresh veggies, like zucchini or mushroom slices, or for those times when I must have a chip, I love Special K Sea Salt cracker chips.  You can have 30 of those chips (a bowl-full) for only 110 calories.  Another suggestion: Make your own corn chips by cutting a couple of yellow corn tortillas into 6 wedges each and toasting them until slightly browned and crisp. Spritz them with Parkay spray and sprinkle with salt.  Enjoy them warm for only approx 110 calories in 12 chips.
5. Fresh veggies with fat free Great Value Italian Dressing.  As mentioned above, I allow myself all the fresh veggies I want to eat.  They are rich sources of important nutrients. Organic is all the better for you.  And their calorie content is negligible in light of their capacity to fill you up.  The fat free dressing is only 15 calories in 2 Tablespoons.

With a little forethought and planning, you can avoid ruining your daily calorie count while satisfying those terrible munchy cravings.  Denying the craving rarely works in the long term.  Make a plan for indulgence that your fitness goals can afford.  Keep these and other low-cal, low-fat snacks readily available.

Walk at Home - I did the whole 5 miles!!

Buy it at Walmart.com for only $8.96!

Just a quick post to tell you about a DVD that I'm really enjoying.  Leslie Sansone's Walk at Home 5 mile Fat Burning Walk is a great move-at-your-own pace work-out DVD for use in the comfort of your own AIR-CONDITIONED home :)

This DVD features a fun and friendly and encouraging Leslie Sansone taking us through the 'paces'.  She uses basic walking to bring on a great cardio work-out.  You don't have to be a dancer or even particularly coordinated to follow along.  She gives great instructions, and provides a way for beginners to get a work out too.

The DVD is divided into 5 mile-long segments, so you can easily adjust it to your needs.  If you are fairly sedentary now, you can just work on doing one mile.  If you want more of a challenge, take 3 miles with Leslie, or walk the whole 5, which I did yesterday.

After walking my usual laps at the park that morning, then doing the whole 5 miles with my daughter and daughter-in-law, I was totally EXHAUSTED.  But I felt great realizing that when I bought the DVD I could not even complete an entire mile.  I've come a long way!  and it feels good, baby!

Try it now, online: visit Leslie Sansone's website for a try it  now online video.  What a bargain... buy the DVD I used at Walmart.com for only $8.96.

New Emergen-C Smoothie Recipe

If you have not tried a supplement called Emergen-C, you are missing out on a truly awesome way to get vitamin C, as well as many other nutrients.  I've used it for several years whenever I felt a cold coming on (and I swear to you I feel better within minutes) also giving it to my kids, and even grandchildren.  Now I'm adding it to at least one smoothie every day, and its GREAT!

Best price usually @
Walmart. Order fav flavors
online, get them delivered
to your store.

My favorite flavor is Lemon Lime, with Tangerine being my second.  My family prefers Raspberry.  Emergen-C comes in a variety of flavors, with several different formulas.  Basically, it comes as a powder packet which you empty into a drink.  It is packed with loads of good things.  Here's a link for purchasing: Emergen-C.  The Lemon-lime Emergen-C 1,000mg Vitamin C packet contains:

1. 1000mg C
2. 25% of your daily of Thiamine, Riboflavin, Niacin
3. 500% of your B6, 417% of your B12
4. Also includes: Folic Acid, Pantothenic Acid, Calcium, Phosphorus, Magnesium, Zinc, Manganese, Chromium, Potassium, Alpha-lipoic Acid, and Quercetin.

So... here is a yummy smoothie recipe containing Lemon-Lime Emergen-C.  If you want a protein kick out of it, too, then add a scoop of protein powder.

Tropical Burst Emergen-C Smoothie

Lemon-Lime Emergen-C packet

1 Banana

1/8 cup pina colada mix

6 oz. cold water

1 1/2 cups ice (or 3/4 glass-full) ice

I put 3 Omega 3-6-9 capsules, 1 alpha-lipoic acid, 2 panax ginseng, 1000mg MSM (all opened and emptied into blender, discarding the capsules).  Your supplements may differ.  Then add the Lemon-Lime Emergen-C packet, 1 banana, broken up for better blending, the pina colada mix, and water.  Blend on lowest setting to liquify.  Then add ice, and crush until smooth.  I like to use this as a morning smoothie sometimes, and do add a scoop of protein powder.  But even without protein powder, this shake is a really great pick-me-up after a workout.  And your only calories are in the banana and the bit of pina colada mix (go lite on that, because it does add a lot of calories if you don't.  The Emergen-C packet has 25 calories.  Enjoy!

And one other thing... I'm not getting paid for this...  This is not a 'commercial.'  I really do like and use the products I tell you about :)

Guess how much I've lost !! :)

Disappointed by zero weight loss last week, I've continued on my new normal.  I've continued the protein shakes, and hit the track walking, and even RUNNING just a little yesterday.  I've added a pair of 4lb. weights and started working out my arms with them.  And I'm feeling great!  If only to feel great, I'd continue on.

But I'm thrilled to announce that, sneaking a peak at the scales, scared to look, but hoping with all my heart, I've lost 2lbs.  Yes... 2 whole pounds!!  It's such a mystery to me how I can lose nothing for weeks, then lose 2 lbs, seemingly, in 4 days.  But there it is, and I'm taking it.  To be fair to myself and you, I even rechecked my weight this morning, and there it was...still a loss of 2lbs.

Moral of the story...keep going.  I'd been experiencing a really long and hard 'plateau.'  Since April I'd not lost...but my new work out routines and the protein shakes, and likely as not, simply the renewed zeal for all things healthy, and the weight loss has begun again.

And did I mention I feel great.  I have a protein shake for breakfast, and usually one at lunch.  Sometimes I have a salad instead, and have the protein shake later in the afternoon.  Then I eat dinner.  I've been trying to prepare somewhat healthier evening meals, but I can't say I've been truly avoiding calories.  I've simply eaten as much as I felt like eating at supper.  Even had a snack or two.  But still, with the overall lowered caloric intake, and the much better nutrition, AND the added physical activity, my body is doing what it was created to do.  It's using stored fat for calories, and therefore I'm losing weight.

Any of you who've been following this blog have read about the supplements I'm using.  For others of you, I've created a page that I will update as needed, which lists what I'm eating and taking.  Not a daily food journal...but a simple list of supplements, protein powder, vitamins, whatever, that I'm currently using.

I've grown convinced that a combination of eating a wealth of nutrients and getting good exercise is what will bring me to my goals.  My goals?  To be healthy, physically fit, strong, and comfortably at my ideal weight.  I've not set a hard and fast number for my ideal weight, really.  I'll know when I get to it, because it will feel good.  But it will be in the vicinity of 130 pounds.  These types of goals are not truly achieved in a week or two...no crash diet or fad will accomplish my goals.  It is requiring a new lifestyle...a new normal for me.

I weighed, and I don't want to talk about it

I weighed, despite my sudden fear of the scales, and I really don't want to talk about it, but I probably should.  I've not lost ANY pounds!  But then I've not gained, either.  Feel free to use the comments section to list your thoughts and suggestions about that.

I did, however, get out my measuring tape, and check my body measurements against those I recorded on Fitday.com back in January, when I first started trying to lose weight.

And I'm thrilled to announce....drum roll....I've lost 4 inches from my waist.

Since January, I have lost 13 pounds.  But since beginning my stretches and aerobics, and now my weight training (more on that in a bit) I've not lost an ounce.  I'd like to think I'm gaining so much bone and muscle that I've not shown a weight loss.  But for being on the safe side, I did double check these protein shakes to be sure I've not actually increased my calorie intake, and possibly yours, too, as many of you have let me know you have now begun protein shakes as well.  You'll notice the nutritional stats on the recipes listed on the recipe page.  The Cinna-power Frap is only 243 calories, and the High-protein Fruit Smoothie is a bit more, at 368 calories.  Enjoying these and a light salad, then a reasonable dinner, still has me well under 1700 calories per day...well under...so I'm not going to worry too much yet.

I have begun a few exercises using 4lb. weights.  I chose the soft and comfortable to grip walking weights, which have a strap to hold them onto my hand, and are meant to use while power walking.  I will use them for that soon.  For now I've been doing exercises like these (click the link).  I don't have an exercise ball yet, but do want to get one.

I've also added a link to the links page for HealthStatus.com which offers free fitness assessments and tools.  I really recommend their fitness assessments...they are great for helping you gauge where you are at, and for knowing where you want to be.

being lapped

So, while walking this morning, I was lapped at least 5 times, though my daughter says it was more, by a woman who was in great shape, bopping along reading a book as she went.  I worked at relaxing my shoulders, tried not to hunch forward as I went, and tried to focus my breathing into something more useful than a pant.  And I jogged quite a bit.  But still she lapped me.  I admit to a mild embarrassment at first, then realized I had the advantage, as compared to her, I was walking with at least a 50lb. weight on my back (side).  And I also took time to see if I could learn anything from her, as she paced past me.  I noticed, for one thing, she was faster.  I know.. laugh out loud, right, but seriously.  It's a goal to get faster.  I also noticed that she was relaxed, and keeping an even pace.  That she wore good walking shoes (the most important must-have, in my opinion) and she provided herself a great distraction with that book she was thumbing through as she went.  All things to think about.  I'm nowhere near being able to focus on reading as I walk, but still, it's important to glean what we can from those further down the fitness road than we are, and I took it as a great opportunity to do just that, as she passed me by again.

I may have a long way to go,
but at least I'm going :)

I walked for 45 minutes, making 18 laps around our little track.  From an aerobic workout standpoint...45 minutes is good.  I think I'll try to keep it at 45 minutes, and work up to making more laps in that amount of time.  Let me know if you are walking...share your successes and goals...I love getting your comments.

****Here's two great reads about aerobic exercise and interval training from the Mayo Clinic.  (click the highlighted links)

About my gardens... first the tornado...then the heat wave and drought...now the grasshoppers have just about stripped everything green.  I'm turning my sights to a fall garden.  Any tips for me?

Have you tried MSM?

MSM is Methy Sulfonyl Methane or methysulfonylmethane, as I've seen it listed, "a pure and beneficial form of organic sulphur, a naturally occurring nutrient found in every living organism," according to well-women.com.  The article goes on to say,

"It’s [MSM] toxicity rating is the same as water, and it has the lowest levels of toxicity in biology. It can safely be taken in accordance with the instructions on the bottle with other medications, although it is always recommended that a doctor be consulted before you take anything in addition to your prescription medication."

Last week I mentioned that I plan to add to my supplement repertoire every week or two, until I decide I'm consuming what I need.  This is tricky business, in my opinion.  I'm not easily sold on vitamins and supplements.  In fact, for years...well...most of my life, I really believed that I could get all the nutrition I need from the food I eat.

It took becoming so anemic I needed a transfusion for me to realize I might need a supplement of some sort.  Then fast-forward to trying protein drinks about 2 years ago.  I realized at that time that I truly felt better for it.  But I soon found the prepared drinks I was purchasing in the weight-loss section of Walmart to simply be too expensive.  I switched to protein powder at that time, but hadn't yet discovered making a smoothie of it, and would mix it with a little warm water and down it fast as I could, gagging all the way.  You can imagine how long that lasted.

I digress, but what I'm trying to say is that I have gradually, from experience, realized the magnificence of dietary supplements: both in helping to give my body all the protein and other nutrients it needs, and in helping to reduce my caloric intake.

Now, for the last month, I've been researching dietary supplements.  I've gone to several web sources...everything from sites that sell supplements to the US government FDA.gov.  And what I've discovered is that I really wish I'd known about some of these supplements years ago.

Last week I added Alpha-lipoic Acid.  Click here to read about that supplement, and notice all the active links in that article referring you to some great sources.  This week I've added MSM.  And the jury is out.  We'll see what it does for me.  But from what I've read, I am expecting great things. Click http://www.well-women.com/msm.html and MSM 2 for some interesting information regarding MSM benefits.

I did read information that suggested starting with a small amount and work up to anywhere between 5000mg - 20,000mg daily.  But as per my typical, starting small is close to impossible, so I plunged right in with 5000mg/daily.  That did produce the, ahem, stomach upset mentioned in some of the information I've read.  I've cut back to 3000mg/daily.

I'm interested to know if any of you have tried an MSM supplement. Let me know :)

Kids getting in on the fun

In developing my new normal, I've begun to go to the nearby city park walking track, and have been bringing my home schooled kids along.  Its a good outing for us.  But today, as I reflected on my laps, I experienced this profound moment.  One of those moments when the clouds part and a beam of light shines down and you hear angelic voices in an harmonic, sustained AAAHHHHHHH.

Why not get the kids in on the exercise?  And...further more...why not use walking laps around that track as a positive influence in their lives?  In other words, why not hand out Positive Influence Laps (PILS for short) as a positive way of influencing them to obedience, courtesy, respect, etc.  Pure genious!  Inspired!

I've announced my plans to give them PILS when they take more than 5 minutes to get on task, or when I have to break up arguments, and also when they talk back or show disrespect.  It's been one hour since the proclamation.  They have been calm, courteous, respectful, and have reminded each other to not argue at least 5 times.

This morning I hit the track for the second time.  But not before taking a 100' tape measure and actually measuring that track.  It is small.  Only 700' around.  I did my 30 minutes of aerobic interval training.  I walked 1 mile and jogged about .5 miles, for a total of 1.59 miles traveled.  That means my average speed was just over 3 mph.  I have a long way to go, but I'm getting there!  I'd like to average 4.5 mph soon.

I didn't weigh this morning.  I will tomorrow.  I will face that scale.  I'm afraid that I've gained, and afraid of the disappointment.  But what I'm trying to keep in mind is that I FEEL GREAT!  Even if I've not lost pounds, I've gained flexibility and strength.  Pounds will follow.  I tell myself this.  But I'm scared of the scales.

I'm off to buy a set of 5lb. weights and a work-out mat.

Was I sore from walking and jogging?

Was I sore from my first time out, walking and jogging for 30 minutes?  Yes and no.  Yesterday evening, after my first attempt at interval training, walking and jogging at a nearby track, I was elated that I did complete the 30 minute aerobic workout, even jogging a good bit of the way.  But by 9pm, I was in agony!  My thigh muscles and bones hurt bad.  Soon I was asking my sweet husband for a massage, and frantically looking for my old friend, naproxen.

I hate to admit it, but I became fairly upset. I was sure I'd just ruined my fitness plans by working out too much, too soon.  I couldn't find the naproxen I'd not used in 2 weeks, but did find some of my old stand-by, ibuprofen...and yes... I took 2.

As my husband massaged my cramping thighs, he asked a simple question:  "How much water have you drank today?"

I think I may have actually been a bit dehydrated, causing the cramping to be all the worse.  I downed a tall glass of water, and 1/2 a glass of milk (for the calcium) and was soon asleep.

I woke to no more soreness.  None.  I did my stretches as usual, and set out on my day.  No soreness!  I'll be hitting the track again tomorrow morning :)

ALSO... FYI... I'm adding a few pages to this blog.  Many of you have been trying to keep track of the recipes, and asking for links to some of the stretches and exercises I've discovered online.  The new pages are on tabs across the top of the page, and will provide handy references to recipes and useful links.

Thanks for all the great feedback!  I've received lots of emails, and really appreciate all the encouragement and reports of smoothie successes.  Please remember that you can comment on each blog post.  I welcome you to share recipes, your experiences, favorite tips, etc.

No kidding...I JOGGED!

I'd planned to begin some gentle exercises this week (July 9) and then add some aerobic and weight work-outs a couple weeks later. But I've jumped the gun just a bit.  Thing is, the stretches have worked absolute WONDERS!  I'm flabbergasted, honestly.

In the last 10 years, I've calculated that I've taken about 7300 ibuprofen tablets, about 1460 Celebrex capsules, and about 2190 naproxen tablets.  That is a MOUNTAIN of pills...and just not good for anyone, by anybody's estimation.  I took all those NSAID's because I was in a lot of pain.  It hurt to walk, move, wash dishes even.  I was stiff and sore and thought there was no better solution for me than to just take another pill.  I have endured at least 2 bouts of problems with a duodenal ulcer, suffered congestive heart failure symptoms when my renal function shut down from excessive ibuprofen use after the birth of my last child, and had my gall bladder removed (I honestly don't know if it was because of all the meds.)  Not to even mention that I developed fibroids, cystic ovaries, extreme monthly bleeding, and required a total hysterectomy during that time...I don't know if there is a connection... just saying.

And through all this, not one doctor ever told me to quit taking the pills and do some stretches.  Not one.  I've been to all sorts of doctors, including a rheumatologist, and not one suggested that my pain might be fixed by doing stretches.

My adult daughter often suffers from stiff and painful joints/muscles.  She started drinking the protein shakes, and has seen some improvement just from that.  She points out that maybe it's not only the stretching but the shakes. I refuse to do an experiment and let up on either, because I feel better than I've felt in 15 years.

Therefore... I took the kids to a local park and walked on the track there for 30.. count them... THIRTY! minutes.  I took a couple of tips from a show on Veria tv yesterday, that talked about interval training and the importance of good shoes and swinging ones arms at ones side and not across the body.  So I hit the track at a slow pace, and gradually increased speed on the first round.  During the second round I jogged for 1/3 of the track.  Yes... I... who could barely get out of the bed in the morning only 2 weeks ago.. I JOGGED.  I did that on 4 rounds, and then kept a brisk pace for the rest, with a bit of a slow-down on the last round.  And I quit before I felt completely worn out.  I'm energized and excited over the possibilities.  When I got home, I did my stretching routine to help the unaccustomed muscles relax.

I'll let you know if I'm sore tomorrow.  I'm thinking I will be a little sore, just from the new work-out the muscles received.  I've got lofty plans of making this a new part of my morning routine, maybe 3 times a week.  Like I said.. I'll keep you posted.

Anybody else out there who has tried the shakes or started a new exercise routine?  I'd love to hear from you :)

Success!!

About a week ago I began flexibility training.  Using a set of stretches daily, I've worked all week at loosening up shortened and stiffened muscles and tendons in an effort to prepare my ole grandma body for more strenuous exercises, eventually working up to the famous p90x program.

And today I report SUCCESS!  Okay.. I'm not ready for the p90x, but, I've definitely increased my flexibility.  I began the week realizing I could not flex my wrists sufficiently to put my palms down on the floor for a push-up.  Today, I can flex my wrists, and also I can bend from the waist and touch the floor with my fingertips.  No kidding!  I can do it.

I get out of bed in the morning and walk.. no Frankenstein shuffle.  I can't tell you how this affects me.  I begin my day feeling strong and able, instead of like I need a ride to the toilet.

This small success has really helped me with a great surge of confidence that I CAN get back in shape.  For those of you unfamiliar with the p90x program, you should have a look at the link.  My kids had a look with me at a particular testimonial of a middle-aged mom of 7, and one of my kids (remaining nameless) has expressed concern that he doesn't want me to 'look like that.'  Well.. no worries there, I'm sure.

The reason I want to complete the p90x program is to simply BE ABLE to do so.  Having that flexibility and strength will undoubtedly make me healthier, happier, stronger...it will help me accomplish many other goals.  I'm currently on track to begin p90x in September.

If any of you have completed such a program, give us a comment :)  I'd be truly interested to know your experiences.

GRASSHOPPERS!!

It started with vanishing nasturtiums.  They were simply gone..nothing left of them.  Then it was the cilantro.  Then a few mornings ago I find that a once happy and thriving morning glory plant looked as if it had been snipped into pieces by a scissors-happy 3yr old.  Then a fern was gone.

ENOUGH!  Something seemed to be eating my precious little plants.  After struggling up and down this hill carrying bucket loads of soil to plant stuff in (as the rocky terrain my hill is will not sustain many plant forms) and then coddling tender plants through late freezes, a tornado, 3 hail storms, and the heat of hades... pouring gallons and gallons of water on them to sustain them through this drought...  And it comes to this!

They are gone.  No word of warning...no wilting to let me know they'd go... they are just gone!  I was looking about for some tell-tale signs of what sort of critter would be so discriminant in their choices for lunch.

I mentioned the missing flora to my husband, and he went to the shade garden to investigate further. Only then did I discover what must have been the culprit all along, as about 25 giant, 2.5" long, flying grasshoppers lurched from the shredded cannas as we approached.  Only that morning, my new canna transplants had surprised me with new leaves and new growth coming from the ground.  And now they are in tatters.  And it was grasshoppers enjoying lunch at my expense to blame.

I've hit the internet for solutions...and I don't think I've found one.  Evidently, grasshoppers are best controlled when they are very small.  Nothing small about these evil critters.  I did read that I should walk over the ground and count how many flew in a specified, measured area, in order to determine if control measures should be taken next spring.  I saved myself the trouble and counted those perched on the side of my house.  15.  Those are the grasshoppers who've eaten their fill of my little plants, and decided to relax for a bit.  Control measures needed.

I want to find a way to control them without pouring pesticide on my ground.  Any suggestions??  I need info, people... does anyone know what to do about these varmints??

Adding alpha-lipoic acid

In pursuit of better nutritional support for my new lifestyle of getting physically fit and staying that way, I've happened upon a great website full of information on sorts of healthy topics.  I invite everyone to visit lifescript, healthy living for women.

Lifescript has loads of articles I found interesting and informational, but the best part I've found thus far is the information available concerning dietary supplements (vitamins, minerals, etc.).  And one of those dietary supplements I'm very excited about is alpha-lipoic acid.  According to lifescript:

• Alpha-lipoic acid assists the body’s energy production and acts as a powerful antioxidant, helping to treat diabetic neuropathy (nerve-damage caused by the disease), protecting the liver, preventing cataracts, boosting immune function, and possibly helping to slow the progression of Alzheimer’s disease.

It appears that alpha-lipoic acid may be beneficial in helping me gain more energy from the food I eat by helping my cells utilize the insulin my body produces, while also working as an antioxidant (think of it like removing the rust from an old tool) and also boosting the efficiency of other antioxidants like vitamin C.


Apparently, according to what I read at lifescript, alpha-lipoic acid may also help reverse diabetic neuropathy (I'm hoping to regain some of the normal feeling in my lower legs and feet, though I've never been actually diagnosed with diabetic neuropathy, only 'general neuropathy') while also protecting my liver from the harmful effects of toxins that have undoubtedly been stored in my fat, and are being released into my system because I am losing weight.


What's not to love?!  For all the benefits I'm reading about alpha-lipoic acid, isn't it a wonder that my doctors, over the years, have not encouraged me to take a supplement?  I've read on other sites and heard on tv shows that this is good stuff, and now, upon investigating, I read about all these great benefits.  I bought my supplement at Wal-mart, and have begun adding it to my smoothies.  I'm taking a total of 400-600 mg per day.  I've not noticed any ill effects, and I'm hoping the positive results will show themselves in time.


A run down of supplements I'm currently using:**

• Onesource Complete Advanced 45 Plus Multi - 2 per day, morning and evening.
• Alpha-lipoic acid 200 mg - 2 or 3 per day.
• Panax Ginseng 100 mg - 2 in each smoothie, for a total of 400 mg daily.
• Omega 3, 6, 9 Fish, Flaxseed, Borage Oil - 3 emptied into each smoothie, total 6 per day.
• Cinnamon plus Chromium, 1000mg - 3 per day - morning smoothie.
• Super strength Cranberry 500 mg - 3 per day - afternoon smoothie.
• Super Advanced Whey Protein - 2 scoops daily, in smoothies.

** How do I know what is a good supplement?  I'm just a regular person doing all the online research I can, hoping the things I've read are correct.  I'm stating what I do, not what you should necessarily do.  Everyone should do their own research, and consult their physician or dietitian as needed.


For breakfast I have a coffee smoothie, for lunch I have a fruit smoothie with a salad if I want one, and for dinner, I eat a low-fat meal.  I can't say the weight is just falling off yet, but I can absolutely attest that I FEEL BETTER!  Way better!  I'm no longer sleepy and sluggish.  I have loads of energy, and that cloudy-headed feeling is gone.  I weigh again tomorrow...wish me luck :)

Developing a new normal

We've all heard it over and over... it's not about fad diets and gym memberships... it's about a lifestyle change.  That's what brings about better health and fitness.  So I'm trying to develop a new normal for myself.  A new 'usual thing to eat,' a new 'morning routine.'

It seems like what will make it the normal is simply being dedicated, determined, to do it over and over.  I don't have a personal trainer.  I've got google.  I research something just about every day... what nutrients I need for health, what exercises might work, what other people are doing.  And I've implemented a couple of changes.

Mornings are my really 'stiff' time.  For several years now (wow.. thinking about it, it's easily been a decade) the first element of my morning has been what I describe as the Frankenstein shuffle to the bathroom.  I want to be rid of the shuffle.  I want to be able to get out of bed and actual bend at the knees and ankles.  Based on this goal, I've committed to the following:

1. Complete 2 series of stretches every day, morning and evening.  After only 4 days, I'm seeing results.
2. Research diet, exercise, and dietary supplements to find what will help.
3. Decrease or eliminate the use of naproxen.

This morning I had no 'shuffle' going on at all.  Seriously.  I stood and walked.  Could it really be this simple?!?

My new morning routine (at least this week) is to wake and turn tv on to Veria.  They have yoga going in the mornings, about the time I usually wake.  Even though I can't do all they are doing at this point, I do what I can, and fill in with my stretches.  It's inspirational for me...gets me moving.  Then I make myself a tasty high-protein frappucino that I've really grown to love as much for its energizing properties as for its taste, and take it with me outdoors to do some walking, watering, weeding, bird watching, etc.  I try to make it a quiet time of reflection, including a few on-purpose deep breaths.  Frappucino recipe follows:

Cinna-power Frap**


1 scoop whey protein powder
2 Tablespoons instant coffee
1 cup fat free (skim) milk
2 panax ginseng capsules
3 Omega 3-6-9 capsules
3 Cinnamon +Chromium capsules
about 8 ice cubes


Into a blender, place all above ingredients, opening the capsules and releasing contents, rather than placing capsules in the mix (the don't blend).  Process until fairly smooth.


**Consume at your own risk.  I enjoy it, but I'm not a doctor or nutritionist.

Raising weeds with Tender Loving Care

My first flower bed on the hill... I sow a variety of heat-loving, drought-tolerant flowers.  Add to that a few 1/2 price Peaches and Cream Dahlias, marked down because it was a bit late for planting those in my area.  Now, seeds aren't doing anything yet, so make a few spots for transplants, graciously offered from my mom's gardens.  Spearmint, Amaryllis, a bit of 'monkey-grass,' and for good measure, throw in a couple of accidentally broken off stems of stone crop.  There you go...water liberally, and watch it grow.

About a month later, FINALLY!  A few seedlings have begun to grow more than two leaves.  I had been carefully pulling weeds, determined to be weeds because they didn't seem to look alike, and because they didn't seem to be growing where I planted seeds.  Of course, the various grassy weeds were easy to spot.  But slowly, I began to recognize similarity in two particular little seedlings, so I was careful to leave those and weed all around them, careful that they should not be smothered by impostors.

Another 5 or 6 weeks go by, and my transplanted Amaryllis are in full bloom, and my little jaunty seedlings have taken on lives of their own.  Now, I have about 10 or 12 knee-high plants that produce little Chinese lantern seed pods beneath their pointy leaves, and then the smooth green-leafed knee-highers that are beginning to put up lame-looking bloom spires with completely non-impressive little white flowers.

A couple more weeks go by, these are completely eclipsing my Dahlias, to say nothing of the mint and the now impossible to find Amaryllis.  I am beginning to realize that I've been duped, and its hot outside, no HOT out, and I'm standing there watering and watering and watering... I'm done!  I reach in and pull a weed.  I know its a weed because it has done its thing and completely not impressed me.  I pull another...it feels kind of exhilarating.  I reach in for another and another and... out flew a Dahlia.  I quickly grabbed it, murmured an apology, shoved it back in the ground and threw a bit of water on it.  I'm done weeding.

Proceed another week...I'm sick of watering these weeds...but the good things in the flower bed need the water more than ever, as these greedy weeds suck up the moisture from around the good guys' more compliant roots.  Enough!  With a level head and great care, I pulled all the weeds this morning, and not one Dahlia gave up its spot.  At first I only thought of the need to get rid of the weeds.

But after the weed pulling was finished, and the watering commenced...behold...bare ground begging for seeds!  Its a fresh start.  How EXCITING!  So many options...so many choices.  No more weeds sucking up the nourishment and the energy I put into my flower bed.

I won't elaborate on the spiritual, physical, wellness parallels one could draw.  You can plainly see them, or you are still in the weed-nurturing stage, in which case you will eventually see the weeds for what they are, but at present, you'd not likely be ready to listen to any further sermon on the point at any rate.

NOTE: All time frames and growth rates are purely from the memory of an impatient gardener under a 100F sun, and for the purposes of lending the understanding that none of it happened overnight.


Kneck Stretch**

Step 1

Our neck is highly sensitive and vital. Thus, you should not overstretch or bounce your neck to any direction when performing the neck exercises. You can prevent this by having your neck stretched. Use this section as guideline so that you can be sure you are stretching your neck the right way. 

STEP 1: Stand (with feet hip-width apart) or sit with your shoulders relaxed and arms hanging loosely at sides.

Step 2

STEP 2: Gently tilt your head to one side to feel the stretch in the opposite side of the neck.  Hold for 8-10 seconds on each side.  Repeat 2-3 times.

**Purely a suggestion of a way to gain flexibility in the neck.  It might not work for you or even be good for you. Stretch at your own risk.  You may want to consult your physician before beginning any type of exercise program.  Not responsible for accidents.

OK...Maybe not a mountain...

...but a large hill at least.  Jesus said that with faith and determination we could say to a mountain to pick itself up and be cast into the sea, and it would be so...therefore, with faith and determination, I'm going to change the rocky, barren top of our hill into a lush and productive garden.  And I'm going to change my sadly out-of-shape, stiff and sore and uncooperative body into a healthy and useful tool for doing just that...moving this mountain.

Thing is, I don't want to keep sliding down this steep hill on my backside.  I mean, I'm 47, 5'7", and 219 lbs.  I have lost a major portion of my flexibility, mobility, sociability, agility, and just plain ol' ability.  I've told my kids over and over I want to be among the first of our era to live to be 150.  But I don't know ANY 80 year olds who've lived the last 40 years of their lives in my physical condition.  So, the time is now, and the change is absolutely vital, I must get in shape and stay that way.

I've taken inventory:  I lack the muscular strength and flexibility to do a jumping jack, much less a sit-up or a push-up.  While I do see a few in Wal Mart with more pounds to lose than maybe I do, my weight is slowing me down and doing me in.  What I do have in my favor is a huge amount of determination.  I'm going to take that determination, and work toward a new body, while I work on transforming my Oklahoma hill into the gardens and orchards my husband and I have dreamed of enjoying.

One of my first tactics is to publicize my intent, thus this blog.  It will be harder for me to slack off or back out if I've let all my friends and family in on my plan.

I've also googled extensively.  I'm armed with stretches and excercises, with nutritional info, and a set of goals and objectives.  I've taken into account my weaknesses and my strengths.

And I did one other thing...something I've not done in many years... I wore a swimsuit in public.  I want to look healthy and radiant.  I look like a fat old grandma.  But I'm not going to hide what I look like anymore.  I'm dealing with it, all pretensions aside.  Ever look at a photo of yourself, only to be truly shocked at what you see?  I think that is because we inwardly deceive ourselves into seeing ourselves as we wish we were.  No more for me.  I've faced my self, and decided to change what I see.

Just like I can change this hill, I can change my self.  And so, here goes. A recipe, and my Goals and Action Plan follow:

Power-Punched Fruit Smoothie
1 scoop whey protein powder
1 small handful frozen fruit
2 Tablespoons frozen juice concentrate
1 Tablespoon stevia crystals
1 Tablespoon ground cinnamon
8 oz. strong green tea
3 panax ginseng capsules
3 cranberry capsules
3 Omega 3-6-9 capsules


Into a blender, add all of the above, actually opening and emptying the capsules, rather than throwing them in whole.  Blend on a low setting for 10 seconds, to combine.  Add 6 ice cubes at a time, blending on ice-crusher setting, until desired thickness is achieved.  This smoothie gives me loads of energy.  (No real wonder, with the green tea and ginseng, but I think it may be largely in part because of the protein.)

• This blog, and the contents thereof, are my personal experience and recipes, and in no way represent a medical opinion or suggestion as to anyone's health.  Get a doctor. Don't expect like results. Not responsible for accidents. Read at your own risk.

GOALS:

1. Go from 219 to 125 lbs.
2. Become strong and physically fit.
3. Have less stress-related pain episodes.
4. Reduce incidence of strain-related pain.

ACTION PLAN:

1. Add quality lean protein and reduce fats and sugars in diet.
2. Begin stretching routine. (June 25)
3. Begin simple exercises using my own body weight. (July 9)
4. Begin gentle weight training and aerobic exercise. (July 23)
5. Begin more agressive weight training and aerobics such as jump rope. (Aug. 6)
6. Begin p90x 90-day program. (Sept. 3 - Dec. 2)

By March 17, 2012, I want to have completed the p90x program 2 times.  Will I make it? I want to say 'maybe...maybe at least I will finish it once.'  But I'm afraid to leave all that room for failure, so I'm going at it saying 'YES!  I will make it!