The Cade Family

Thank You For Your Vote

2012-02-02T16:51:00.000-08:00

I love being a student, knowing that I'm expanding my mind in a much more disciplined way than I ever did when I was younger. I love that I am studying in a field that I really care about. I know that I am learning things that will impact people's health and ultimately their lives. I take not only my books and note cards to class, but also humbleness, focus, and purpose.

I love that I am a student with my husband. Together, we teach our children the importance of education through daily example. Our dates are often at the library. We stress out over finals equally. We've had our share of good times and bad, but doing this together is just as meaningful as any other endeavor we've taken on.

I don't like the poverty that comes with being a student. They go hand in hand, I know. One really cannot dedicate oneself full-time to such an endeavor without major financial sacrifices. It's a choice, and I don't feel as if we're victim to anything. But it is a reality. Sometimes, I wonder which is the greater lesson...getting a collegiate education or learning to spread a penny so that it will go further.

Both lessons are so very important.

So, it was a very happy day when we learned that your votes counted and he won a national scholarship contest for which there were hundreds of entries. This greatly impacts us....and so did the meaningful, kind words that so many of you had to say on the message board. There were times when we'd read those messages and well up with tears. Thank you.

JustJobs Scholarship Recipient Announced: Jason Cade

by admin on January 31, 2012

JustJobs would like to congratulate all of the wonderful applicants who wrote compelling scholarship essays in this first December round of submissions. The three finalists, Jason Cade, Rebecca Leff, and Ismeo Carl Jean-Louis were selected from hundreds of other applicants for their passion and drive for education.
Jason Cade has been selected as the final recipient of the $2,000 scholarship award (December deadline). His essay was moving and beautifully written, and we are proud to present him with the first ever JustJobs Scholarship award.
To apply for the next round of scholarship applications, visit the scholarship page to apply and check if your school has registered for the program.

Two Weeks Along

2012-01-28T11:15:00.000-08:00

I've gotten up at the crack-o-dawn now for a whopping two weeks! I have to say...I'm a little proud of myself. It hasn't been easy, but I'm doing it. I did sleep in one morning over the two weeks after my daughter woke me up in the middle of the night to cuddle after a bad dream....I decided I needed the extra hour of sleep and then regretted it the rest of the day.

To stay positive, here are some things I like about the 5am workout...

1. The first hour of the day is the one I give myself. I've put on my own oxygen mask before putting on others.

2. I get to wear makeup and jeans. Because I shower and change in the morning, I'm not walking around in my workout gear with a stark face until my workout time.

3. I eat better. If I'm getting my hiney out of bed at 4:30, I'm not about to sabotage what I've done with junk or large portions.

4. It takes less to achieve more. Because I haven't eaten prior to exercising, my blood sugar is low and my workout is more productive at increasing my metabolism throughout the morning and the rest of the day.

5. The gym crowd is different. The crowd is older, dedicated, focused, and consistent. This is especially true now that the New Year's Resolutioners are trailing off.

I've Done The Unthinkable

2012-01-22T18:29:00.000-08:00

Many of you know that I swam for years competitively. It was the only sport in which I was any good, and thank goodness I found it at age 10...after I'd already realized I was a slow runner, had no hand-eye coordination, and my body dances as if I'm having convulsions. I'd love to have been that pretty ballerina. Nope.

So, swimming it was. One of the benefits, or drawbacks, to swimming is the amount of time spent practicing the craft in the wee hours of the morning. Seriously...crack-of-dawn...still-asleep-when-doing-flip-turns...5:30 am workouts three times weekly...year after year after year.

I swore off morning practices, and early morning exercise-sessions in general for years. So, last week when I found myself setting my alarm so that I could begin working out in the wee-hours, I thought I must've gone mad.

This semester is gonna be a little crazy, but that's okay. It's not forever, and it is manageable. However, my priorities, organizational skills, and study habits are coming to the forefront. I'm not willing to give up exercising, and I'm not going to have time to do it during the day. I'm not willing to sacrifice my evening family time or study sessions to exercise, so I'm getting up at 4:30 each weekday and joining the die-hards in the gym at 5. This past week was my first week, and I must say that I've gotta talk myself into it each morning when my alarm goes off, but it feels really good when it's done and I've showered, put on makeup & clothes, and am greeting the sunrise with a hot cup-o-joe. I finally feel as dedicated as my best friend who has had this workout schedule since we were 14 and on the swim team together....even if this is my schedule only for the next 4 months. It helps that I belong to an accountability group of women led by my P90X coach, Rhonda. I could also use your support, as well, because getting up that early is very difficult for me to do.

I wanna thank all of you who have voted for my hubby. If you still wanna vote, go here. I'm super-thankful. I hope that all your New Years workouts are coming along fantastic and you are making dents in your 2012 goals.

Scholarship Finalist

2012-01-15T08:04:00.000-08:00

Hello there. I hope that your New Year is going well and you're off to tackling those resolutions. I'm getting ready and geared up for another semester, which begins Tuesday. Because my hospital clinicals begin this semester, I'm getting into the right mindset for the additional time commitment that school and my studies will require, and I'll be spending the next few weeks adjusting to that and prioritizing my time in the gym. I know that stress will be high, which means that eating right and exercising consistently are a must.

One thing is for sure...it's a balancing act. It always is. No matter who we are, or what we do, finding the time in every day to accomplish everything we want to accomplish is just impossible. When we have children, a marriage, girlfriends, coworkers, classmates, parents, and ourselves to look after...there just doesn't seem to be enough hours in the day. Usually, it's that last one...ourselves...that goes neglected. Sometimes we have to simplify. Sometimes we have to detach. Sometimes we have to let someone else take the reins for a moment or two so that we stop caretaking for others and allow them to begin taking better care of themselves. It's amazing....when we do that, the whole world doesn't fall apart like we might have thought it would.

I have a favor to request of you this New Year. My husband is a scholarship finalist for the JustJobs scholarship. There were a ton of entries, and his was among the top three. If you have a moment, would you please visit the site and vote for him? It would be so very much appreciated. You can access the link by clicking here.

Week 8 Of Holiday Avoid-The-Poundage Blowout

2012-01-01T18:32:00.000-08:00

Happy New Year.

I am resolved. I am resolved to live each day as if my days were numbered...because they are. I am resolved to continue this life that I have worked so hard towards - a life that appreciates knowledge, treasures motherhood, integrates balance, believes in respecting those around me, refuses to enable, and lets go of the things that need not be held onto. I realize that I may not always like those whom I love and I may not always like myself, but I must love myself and treasure my body, my brain, and my soul. If I'm not in a place where I love myself, then it is my responsibility....and mine alone...to change that.

During week 8, I only got in workouts on Monday and Tuesday. It was not as much as I wanted, but I'm not going to beat myself up too much over it. Thanks to Odis and Lifetime Fitness for a free membership for a few days during our travels. We leave tomorrow. I'm sad to say goodbye to friends and family, but excited to get back to my routine. I've decided not to do the daily blog this year for the first 90 days of 2012 due to my studies and the hospital clinical rotations that I begin later this month. However, I will begin a Beachbody accountability team-program sponsored by my P90X coach, Rhonda Layton. I'll be blogging about my progress during it.

During this trip, we went on nature walks over bridges and through woods...watching turtles as they sunned themselves on logs in the creeks. We went to the Dallas Arboretum, Ft Worth Botanical Gardens, and the Ft Worth Stockyards. We visited Bass Pro Shops, did a campus tour of TCU, and visited a few of the private schools. We toured the soon-to-be home of friends, visited a girlfriend who is 9 months pregnant, toured the malls, and visited with friend after friend after friend. I got in an amazing massage with my best friend. We went on a couple of dates. We've had such an amazing time, and I'd take back none of it.

We feel ready and rested to begin another semester. I hope your new year is amazing. I hope today is your Day 1. May we all be resolved.

Week 7 Of Holiday Avoid-The-Poundage Blowout

2011-12-21T21:00:00.000-08:00

Seasons Greetings from my nephew's laptop!!

During week 7, I got in four amazing workouts on Monday, Tuesday, Wednesday, and Thursday. I incorporated additional cardio and ab ripper during the week. On Friday, we packed everyone up and headed out of town. We spent Saturday laying low and taking the day off recovering and then I had a hardcore workout on Sunday with additional cardio and abs. I avoided the "road food" on Friday by getting sick to my stomach when I smelled the McDonalds grease. I decided on an extra-large cup of coffee, and luckily I had packed a half loaf of whole wheat and natural peanut butter to sustain me.

I am very much enjoying this week and being near loved ones. We are catching up on conversations, going for walks, enjoying the change of scenery, and spending lots of time together while we're away from our studies and our normal environment.

Week 6 Of Holiday Avoid-The-Poundage Blowout

2011-12-11T17:43:00.000-08:00

And, it's done. Another semester is in the books...exhale.

This week, I had two finals and got in 4 workouts. I have to say that every one of my workouts this week was a struggle. I knew that I wouldn't get them all in, so I did the three strength training workouts and my Thursday Yoga-X. My cardio this week was lacking, but that's okay. Cardio is my favorite part, so I chose the workouts that are a little tougher for me to accomplish.

This weekend came, and I didn't want to do anything. I felt absolutely out of motivation....like a tire half flat. Saturday, we went to a cookout with some friends and today we attended a baby shower. Otherwise, I had all of my long-awaited chores that I had been putting off until after finals. Laundry. Filing paperwork. Getting the car fixed after I got rear-ended (which included the whole rental hassle which is never the same once you've got car seats to anchor-in). And, finally figuring out what I've got to get done between now and the time we leave for the holidays.

I hit a few milestones this week...I was awarded my very first academic scholarship...tears of joy!! I had my blood pressure taken as part of a physical, and it was 109/69, my pulse was 65....this is a normal reading for someone with a good fitness level and an efficient heart. That's how I know I'm getting old...when I get ecstatic about my vital signs. But, it's a HUGE accomplishment that I've worked very hard towards considering I was well over 120/80 when I began this journey 3 years ago. And, some unexpected money hit our account at the end of the week. Yeah!!

Next week, I'm planning on doing a couple of extra-long workouts in the gym where I double up a little cardio after I finish my weight workouts. I now have the time to invest, and I'm going to be spending half of next weekend driving. I feel I need to get it in while I can.

I wanted to share a Christmas Idea with you inspired by my sweet cousin. I took a gander on Craig's List and was surprised to see all of the workout gear, weights, and treadmills for sale at unbelievably low prices. Most of that stuff is just as useful if it is bought used, and it's a at a fraction of the cost of going to a store to purchase it. If you are considering New Year's Resolutions, why not ask for workout gear as a Christmas gift?

Allowing Ourselves The Journey

2011-12-08T10:02:00.000-08:00

So often, we look at Before & After Shots of people who have lost magnitudes of weight as they smile from the cover of People Magazine while we're in the checkout line. "Without surgery....I lost 110 pounds in a year and a half!!"

That's AWESOME, but what we don't see is the journey. Snap on "The Biggest Loser", and you'll know what I'm talking about.

In the beginning, there's shame. There's addiction. There is using food to cope with feelings of insecurity or loss. There is heavy, labored breathing when we climb a flight of stairs, acid reflux, and poor sleep. There's heart palpations, a feeling of anxiety in the pit of our stomach when it's time to shop for clothes, and refusal to wear a swimsuit.

As difficult as the beginning is, the middle is harder.

The middle is LONG. We have emotional moments on the treadmill. All of the reasons why we should finish the workout go to war with all the desires about why we shouldn't. We can get lost, forgetting why we're making a commitment to our health. We can get sidestepped when we see doughnuts or get in a fight with someone and search out a brownie. The middle is where we go awry.

As you probably guessed, there is no end. There is never a day that we stop investing in health. If we do, we go right back to where we started. If we have emotional issues with food, we should consider seeing a counselor to address those underlying problems of our food addiction. We learn to make the gym part of our daily self-care regimen, like brushing our teeth. We learn to make different nutritional choices, educating ourselves properly. And, we don't stop. The key to health is consistency.

Our journey is never alone. We have fitness professionals who invest time, energy, and soul into us. They often understand us because they once stood in our shoes. Our journey is never easy, it is never cheap, it is never quick. Losing the weight properly often takes years, going for a quick fix never works because we didn't fix what was broken to begin with. Eating healthy is expensive. It requires reprogramming our relationship with food, and that takes time and confronting our demons. It requires that we change our environment, choosing no longer to belong to a food culture and instead to find a new healthy community, the same way that an addict has to change their previous environment when they get out of rehab.

Exercise is not easy. I was a collegiate scholarship swimmer and I've done some of the most difficult exercise programs known, yet I always get sinking feeling in the pit of my stomach and a tingling sensation all over when I walk into the gym or jump into a swimming pool....fear combined with excitement. We know what we're about to do to ourselves, and it's normal to get a little scared. We're about to put stress on our bodies and push them to the point where they cannot be pushed any more.

I want to share with you my journey, and I encourage you to share yours. Know that although the middle is long, we're in it together. Allow yourself the journey. Know that some things really do get better with time.

September 2008

December 2008

March 2009 (left), April 2009 (rt)

October 2009 on a hike.

I started learning that I could go on a walk with a

friend or as a date instead of out to eat. I had already

begun to change the way I view

exercise and togetherness.

October 2009 (left), Christmas Eve 2009 (right)

Not only did my body change, but my hair and skin both

began undergoing serious rejuvenation. My eyes brightened,

my smile widened.

Christmas Morning 2009 - I was elated when I was given this

pair of running shoes that were expensive. They were the best gift.

Christmas 2010 - I had just finished my first round of P90X.

Thank you, Tony Horton.

March 2011 on a hike with our children, my husband, and my mother in law.

November 2011

Week 5 of Holiday Avoid-The-Poundage Blowout

2011-12-05T13:24:00.000-08:00

Week 5 went well. It was the start of a new 30-day program that changes up the weight lifting portion on Mondays & Wednesdays. The other days remain the same: Tuesdays is plyometrics, Thursdays is yoga, Fridays is Legs & Back, and Saturdays is Kenpo (although I have been known to substitute Kenpo for another cardio activity of my choosing including a 3-4 mile run, 45 minutes of stadiums, or a Tracy Anderson or Insanity cardio workout.

I got in 6 workouts last week. I had my first final exam on Thursday, and so it was good to get out all of the exam gitters in the gym. My other two finals are this week.

I was asked some questions about breakfasts this week. Because I'm a student, I take my breakfast on the go about 2-3 times per week. Here is an awesome spinach shake recipe that I love. I change up this recipe almost every time I make it. I often use 1/2 a frozen banana & a handful of spinach. The Jackie Warner mix is great, but I'm not sure if she's still selling it. Other options include Shakeology or regular Whey or Soy Protein from GNC. I used to always use an egg, now I rarely do. Also, I use regular milk or almond milk depending on what mood I'm in. If I could afford it, my first choice would be Shakeology. I love to take my multi-vitamin with my shake for an extra bang.

Other breakfast options that I use often include oatmeal (no sugars, add raw almonds and raisins) to give the right amount of carbs, fat, and protein. Oats are a form of soluble fiber which contributes to lowering cholesterol. Another option I love is an egg white scramble (I buy egg white packages in the egg section of the store) with lots of veggies and either whole beans or a whole-wheat tortilla, or both. It's perfect with salsa....Sadie's is a fav.

Just a note on those breakfasts...we should always eat them. Failure to eat breakfast slows our basal metabolic rate and causes us to be unable to think clearly. If we're a bright-and-shiny worker-outer, we can do our workout early on an empty stomach, as long as we make sure we eat when we're done. Breakfasts should be about 400 calories, and a mid-morning healthy snack about 100-150 calories. Here, you can find info on nutrition. Remember, the less-processed, the better...and always read labels.

Week 4 Of Holiday Avoid-The-Poundage Blowout

2011-11-28T16:39:00.000-08:00

All in all, this week went okay. I really can't complain...but I will just for a moment.

I got in workouts on Monday, Tuesday, Wednesday and Friday. Between class assignments and exams (finals begin this Thursday, December 1st), and family time, I decided that even though I wanted more than 4 good workouts this past week, I'm satisfied.

Because I'm doing a condensed version of P90X, weeks 1-4 are the 'First 30 days' workout and weeks 5-8 are the 'Second 30 Days'...which means that today I started a new routine. So, so, so sore.

I wanted to share my favorite healthy dessert. Grapes, raw almonds, and 1 banana satisfy the sweet tooth and give the right amount of protein, carbs, and good fat.

Thanksloving And The Chick

2011-11-25T06:18:00.000-08:00

Kimber came home from school one day and said, "On Thanksloving, we get to eat the chick." We liked it so much that it stuck. This Thanksloving, we went to the Ronald McDonald house during the morning to volunteer our time and sanitize the play area & toys for the children who live there while receiving treatment.

All....all...all I could think of all morning long was sweet Mackenzie Rye Webster. I kept thinking that if somehow MRW was to have lived long enough, the Ronald McDonald house might have been a place where she and her parents might have stayed. We left her mark there while we dedicated our time. She passed away between Thanksgiving & Christmas 2 years ago, and she's in our prayers. I wish I could have met her.

My dad was in charge of the traditional meal this year, and I was on clean-up committee. It was a night full of family and relaxation.

I am so thankful for our health. The days events and people we met reminded us that not everyone has their health. I'm thankful for family, for tender moments, and for our time together.

From this chick to you, Happy Thanksloving.

Week 3 of Holiday Avoid-The-Poundage Blowout

2011-11-21T15:10:00.000-08:00

If week 2 was awesome, then week 3 was magical.

We had Thanksgiving lunches with each of our children at their schools during the week. On Friday evening, Kimber had her holiday performance - her class was a band of roosters.

Then, on Saturday morning I was inducted into the Alpha Chi Collegiate Honors Scholarship Society. I was humbled to be a part of such an amazing group of people. The president of our university, Dr. Natalicio, gave the address and we each were pinned and then asked to talk about our plans following graduation. The deans over the different colleges represented did the pinning ceremony.

On the left, I'm getting pinned & on the right I'm speaking to the group.

On the left is Dr. Natalicio, the president of the university. On the right is

Dr. Castaneda, an esteemed behavioral neuroscientist, and my mentor.

Saturday night topped everything off with date night. Sushi filled our bellies.

I felt extremely strong in the gym, and I stuck to my nutrition plan. I didn't work out Saturday due to the events, and on Sunday we spent a family day together. So, I didn't get my weekend workout in...but I'm not too upset. I got in five great workouts, enjoyed the events, and felt balanced and healthy.

This week is gonna be a tough week as far as scheduling everything. The kiddos are out of school all week, but we still have class...so I've had to lean on family for assistance. It is a week crammed full of tests, projects, and quizzes all week for the both of us, so we're trading off studying. I will be super-happy if I get in 4-5 rigorous workouts this week.

This week, I'm so very THANKFUL for:

Professors that dance with passion when they speak about their areas of expertise. They inspire!!
Date Nights. I don't think that men understand the magic in them. To guys, it's sushi out and money gone. To us, its getting ready and putting on perfume...an opportunity to feel young and beautiful while we're out with the one we love. I look forward to date night for weeks.
My sister, who spent her Saturday morning with both of our children so that we could attend this event and they could play and have fun. They adore their Tannymal.

The Medicated Child

2011-11-18T13:17:00.000-08:00

I am absolutely fascinated with the human brain....how we learn, how we perceive, our emotions, addictions, retrieval of information from infancy to adulthood. I've done numerous posts on this ranging from depression to addiction to how exercise is linked to increased test scores. I believe that nothing changes in our environment until it first changes in our brain. I'm also a mom, and I believe that growing children into healthy, responsible members of society is probably both the best and the most difficult job ever.

I want to thank PBS for bringing these two together for one of the most provocative, disturbing shows. The Medicated Child provides anecdotal evidence as it follows a few children on their medicated journey.

There is no question that children can be born with congenital diseases. Type I Diabetes didn't just spring up from nowhere, so it makes sense that a child can also be born with problems that could affect learning and development. However, I also believe that in this society we often choose medication over modifications to our environment. Controversial as it is to say, some of us choose pills over parenting.

We choose to feed our kids a diet of corndogs and ketchup washed down with soda day after day and then wonder why they cannot concentrate. We often call that ADD when it's not. We have moved them from the outdoors to the indoors and then medicate when they cannot control their temper or their energy. We often refer to that as ADHD when it isn't. Now, we're medicating young children for bipolar disorder.

I am not going to attempt to tell people how to parent...I've already made that mistake. I cannot imagine the heartache, frustration, and numerous questions any parent considering psychiatric medication for their child asks themselves. Instead, I beg anyone considering these meds for their child to first do the following:

- Watch this show

-Look at their child's environment and ask themselves....really ask themselves...if they've given their child every tool they need for success that day. This includes their nutrition, their sleep, their rigorous exercise time, and their parent's attention.

-Think about behavior modification options, visiting a child-psychologist before seeing a child-psychiatrist to see if there are non-medicated ways to change the child's behavior and focus. Is medication the only way out, or is it the easy way out?

- Ask about unbiased studies. These are not studies done by pharmaceutical companies, but by the National Institute of Health (NIH). They are funded with grant money, researched by the best and brightest neuroscientists, and their results do not sell books, pills, or generate profits.

May your children be fed and watered well so that they can grow into beautiful adults who accomplish amazing things.

Week 2 of Holiday-Avoid-The-Poundage Blowout

2011-11-13T15:07:00.000-08:00

This week was a GREAT week!! The soreness from last week was gone, and the highlight was when I was doing my P90X Plyometric workout on Tuesday, some random guy came up to me and stopped me to tell me how impressed he was. Thanks, random guy...you made my week!! Of course, I could hardly breathe & was foaming at the mouth to try and tell him thank you.

Since I decided to do this 8-week round of P90X at the gym, I wanted to share why I chose to do it this way. My school opened up a new state-of-the-art fitness center at the beginning of the semester. All students pay approximately $70.00 per semester for fees to use this facility (whether we choose to use it or not), and I felt that I'm already paying for this awesome gym, I might as well use it. Looks snazzy, huh?! I'm a lucky girl.

Here's My Little Corner Of The Gym Every Thursday For Yoga

This week, I'm so very THANKFUL for:

Proactiv - My acne started at age 22, and hasn't stopped since. Great product.
My wonderful children - who told me today that..."You're beauuuful..."
My extraordinary locker. For an additional $15 per semester, I get this lucky sucker. It is so large that it houses my yoga mat, my backpack, shampoo, conditioner, a toothbrush & toothpaste, my ibuprofen, facial and body cleanser, moisturizer, an extra pair of running shoes, AND my P90X workout booklet.

Jay's Birthday Weekend

2011-11-12T08:10:00.000-08:00

The Four of Us As Meerkats

Fighting Giraffes....They Were Really Getting After It

Kinds Of Poop

Made & Decorated With Love

The Birthday Boy

Week 1 Of Holiday Avoid-The-Poundage Blowout

2011-11-06T06:54:00.000-08:00

I'm always amazed at the immediate results I see with this program every time I do it (this is my third round, although both rounds 2 and 3 were only 8 weeks instead of the full 90 days). Within just a few days, I see definition.

I'm also always amazed at how sore I get. Even though I'm a consistent worker-outer, this program just seems to kick things up to a different level for me. On Friday, I felt so hypoglycemic after the legs/back workout that I was unable to finish the Ab Ripper, and had to get some Gatorade in me along with a shower and a nap before I could do anything for anyone. That hasn't happened to me in a long, long time.

This week started off the event-full holiday season. On Friday, my husband was inducted into the Collegiate Honor Society. The thermostat went out, so we replaced that on Saturday. Today, Sunday, is my husband's birthday (and a cheat meal day...I'm baking a cake here shortly), and then tomorrow I've got an exam that I've been studying for incessantly. I didn't do Kenpo yesterday, and I'm thinking instead of replacing that workout with one of Tracy Anderson's today. They're both cardio and work the same muscle groups, I just don't know if I'm ready yet for the Kenpo. It's one of my least favorite workouts, and I cannot stand the warmup. I'll tack on the Ab Ripper from Friday to today's cardio so that I get it all in.

During this season of thanksgiving, I'm thankful for:

My husband. We've never hid our ups and downs, and we've made a great family together. I'm so very proud that he was honored for his accomplishments. He works diligently at school, and God granted us another year.I hope for many more.
Gatorade - the old fashioned, powder kind. A scoop of that into my empty water bottle allows me to mix it at the gym for a post-workout recovery drink.
Ibuprofen. I keep it in my locker at the gym and also in my book bag. An old lady needs her ibuprofen every now and then.
Tony Horton...who put down onto DVD what most collegiate programs were doing for strength and conditioning and marketing it for the average consumer.
ACDC, Kid Rock, Metallica, P!nk, Alanis Morissette, and every other artist that produced angry music that hits the lower two, most visceral chakras. They keep energy flowing during the really tough exercises. When it's time to hit the pull-up bar, I punch in one of their songs.

About This Time

2011-11-02T12:54:00.000-07:00

Monday was Halloween.

Twenty four days later is Thanksgiving, and then after that it's Christmas & finally New Year's Eve. It's already started...first the Halloween candy-eating, then the pie baking, the stuffing recipes, Christmas Cookie baking, and it all gets topped off with champagne at the end....

...and a New Year's Resolution.

Every year about this time, I find it really tough to stay motivated. Why eat well when all of these once-a-year traditions are out and about? Candy corn won't be around for a whole year, so why not take advantage of it now? I cannot stand the taste of pumpkin pie, but heck....it's not Thanksgiving without one, right?

This year, I've decided to repeat some things that I know work well for me through this really tough part of the year.

1. Motivation
I started an 8-week round of P90X on Monday, October 31st. Every time I begin a new fitness regimen, I find that my motivation skyrockets. This is one of the reasons why I try to change things up every few months and do something new...it stays interesting. This year, instead of doing P90X at home, I'll be doing it at the gym.

2. Structure
I calendered my 60 day routine. Day 1 was Monday. Eight weeks later is Saturday, December 24th - Christmas Eve. I feel confident when I plan. I'm able to look ahead at the next week, plan my weeks out around responsibilities including schoolwork, the kids holiday school events, and finals. This season brings about so many events that I know flexibility is key along with structure, and that's where accountability comes in.

I also calendered my cheat meals between now and the New Year. I'm a big believer in cheat meals because without them, we feel deprived. Deprivation leads to binge eating, and that leads to shame. My cheat meals between now and the New Year include: Halloween night, my husband's birthday dinner in November, November Date Night, Thanksgiving Dinner, December Date Night, Christmas Eve dinner, Christmas (all day), and dinner on New Year's Eve. As we'll be heading out of town for the Christmas holiday, I know that last week of P90X is going to be tough so I'm planning ahead and making workout arrangements in advance. In keeping with P90X structure, I'll not be drinking alcohol during the 60 days with the exception of Thanksgiving, Christmas, and New Year's Eve. This is how alcohol sabotages weight loss.

3. Accountability
The person who has 3 sources of accountability is much more likely to be successful than the person who has none. So, I'm choosing once again to blog weekly regarding this end-of-year avoid-the-holiday-poundage blowout that I'm doing.

4. Reward
There's nothing like the pot-o-gold at the end of the rainbow, but neither food nor days off should ever be used as a reward. Food is fuel, it's to be used as such. Days off are for rest and repair for the body and mind. One of my favorite health-promoting rewards is a good, deep tissue massage. So, that week between Christmas and the New Year, I'm planning on going and getting me some rubbing.

Won't you join me and we can do this together?

Fall 2011 Photos

2011-10-29T20:17:00.000-07:00

If I could have one wish, it would be that our two children remain close as they grow together. We've had an amazing fall with a new semester, Jet's 7th birthday, and beautiful cool weather.

Building Forts.

Kimber's Impersonation of Gene Simmons....or her daddy.

Jet turns 7.

Sharing his new toy...reluctantly.

Her daddy finally met his match.

Big Brother = Best Friend

Happy Birthday!!

Jet is riding the "Rookie" GoKart by himself.

Daddy with his little girl.

Painting Pumpkins.

First Carnival Ride

2011-10-16T23:04:00.000-07:00

Tracy Anderson Method Review

2011-09-27T13:46:00.000-07:00

As a constant consumer of fitness info, I decided to give this one a try. Tracy Anderson is one of the trainers to the stars....Madonna and Gwyneth Paltrow are among her top endorsers....there are several other "A" listers like Jennifer Aniston, Nichole Richie, and Penelope Cruz that are rumored to be amongst her clientele list.

In a nutshell, I found many pro's and con's to Tracy's method. I didn't order a DVD, in fact I didn't invest a dime....I found Tracy's webinars uploaded for free on YouTube, and was able to use this info entirely for free. BAM!! I now understand why the reviews are mixed. Below, you'll find a description of my findings.

The Jist:
* 30-45 Minutes of Cardio per day - "Dance Aerobics"
* 10 Minutes of Abs - "Standing Abs" and "Lying Abs"
* 10-12 Minutes of Arms
* 16-20 Minutes of Butt/ Thighs

The Routine:
I love cardio. I don't really like the butt/thighs. I do the butt/thighs first. This makes for punishment...then...reward. Some people are just the opposite. If you're going to do this method, do what you hate first, what you love last. The routine I followed was: warm-up, stretch, butt-thighs, arms, abs, cardio.

Arms, Butt-Thighs:
Tracy believes in using "accessory muscles". What this means is that the biceps and triceps (for arms), quads and hamstrings (for legs) never become mesomorphic (meaning that they don't grow to exponential "man-ly" sizes). Her method is to exhaust large muscle groups first, then utilize accessory muscles that lift and rotate the limb to sometimes-uncomfortable or awkward positions. She utilizes one's own body weight. This is nothing new....if you've done your yoga, you realize that lifting your own body weight can really be difficult, and can result in toning and elongation of muscle structure.

Abs
The ab-workouts are more along the lines of female version of "Shaun-T". I felt like a dancer. Much of the ab workout is standing, meaning that one shifts from side-to-side while keeping hips stationary. The lying abs are mostly with straight legs versus a bent-leg.

Dance-Cardio
Is she genious? This is retro to those of us who are are now in our 30's. She kinda-reaches the pole-dancer / feminine woman inside of all of us. Really, this is only a throw-back to the 80/90s - pre step-aerobics (and step-aerobics are now pretty old-fashioned, although I LOVE them). Basically, you memorize a routine. You put it to a song/songs that are 130 BMP or so, and you do this for about 30-45 minutes. You perform. The muscles are hit from all different angles versus a repetitive angle, and it's kinda FUN. There are multiple routines uploaded onto Youtube by her, just do a search for "Tracy Anderson Cardio Breakdown". This is WAY MORE FUN than running for 30 minutes, and really does hit the muscle from various angles. I can see how the theory works as far as it limiting a mesomorphic structure.

The Diet
I won't be following her diet strategy.

Her diets have modified tremendously from her earliest workout routines and/or materials made public until now. However, it's basically low-carb, low-fat. There are multiple nutrients missed, and my primary concern is with metabolismic changes (when the caloric intake drops too low, the body shifts the metabolism into survival-mode to preserve caloric expenditure). I would also be concerned with electrolyte imbalances. I believe in a 1200-1500 daily caloric intake that is high in fiber, water, fruits/veggies, and lean proteins. I believe that the most healthy diet is a vegan diet (although I'm not a vegan nor a vegetarian), and the best sources of nutrition for our bodies come in the form of nuts, beans, fruits, and veggies. The initial diet she put forth is most equated to a starvation-diet (700-1000 calories).

The Opinion
I would absolutely follow her workout routine for some fun change-up to the norm. I do believe that if I were to do her routines for 90 days, I'd probably get the results that she promises with longer and learner muscles due to utilization of multiple accessory muscles. When it comes to the diet, I believe the P90X/Insanity/Beachbody approach is much more gentle and less toxic to the system, and considerably more sustainable. It may take longer to lose the weight with their approach, but I believe that it's a much healthier approach.

If you're interested in ordering her material, her website is here. Also, this is a fun link for a video with her and Kelly Ripa.

August and September Activities

2011-09-16T13:07:00.000-07:00

Roadtrip to Phoenix...

great family visit and lots of fun activities

The Deming Duck Races

Visit from Gramma Laura

Pizza Night With Tannymal (Auntie Mal)

10 Years Ago

2011-09-11T07:24:00.000-07:00

Self Reflection On My 37th Birthday

2011-08-26T22:42:00.000-07:00

The Ancient Greeks were among the first to introduce the concept of homeostasis. Each individual was described as being composed of four elements: earth, wind, fire, and water. These elements required balance, too much of any one was detrimental....too little was just as bad.

Today, I learn about homeostasis daily. I soak up the knowledge of what happens to our precious bodies when too much or too little salt is present, too much or too little water....even too much or too little sunlight. In my own life, balance is my mantra...not only for me, but for those who are in my care. I am old enough now to know that I cannot teach every lesson there is to teach to my children, and some of those lessons are reserved for other instructors. They need their extended family. They need their friends and teachers. They need me and their daddy, but most of all...they need each other.

In my 36th year, the forgiveness I so badly yearned for began to come in the form of acceptance and detachment. I finally came to the understanding that being the oldest child does not mean that I get to tell everyone what they should do and then be angry at them when I feel that they are messing up. Rather, I am only an enthusiastic cheerleader. My only job is to love. I am only a mother to two beautiful children, and so it is only to them that I can provide instruction....and only for a time.

I came to recognize this year that my life will be full of love for those with whom I may not always agree. I can love completely those who make unhealthy, possibly detrimental choices, while employing detachment for self care. The pain of loving someone who makes these choices is real, sharp even at times, but can be let go to give way for acceptance. I no longer try to understand. I can forgive myself for my own poor choices and release the clutch I have on anger. My arms open the moment I allow them to. Detachment is neither kind nor unkind...my opinion is often best left inside my heart and unspoken.

Coming off of one of the most difficult years I've known, I've realized that I'm both much stronger and much weaker than I realized. I've come to see how badly I yearn for the relationships of my youth...for those who carried me through the war despite their own injuries. I've come to appreciate the gravity in history.

In my 37th year, I hope to continue to absorb the knowledge that I crave. I've come to learn that I am much happier when I'm mentally challenged. I hope to take each day one at a time, appreciating every moment. We are only here in this city for a short time longer. Before I know it, we will be moving along onto our next chapter. I hope to do so without regret.

This year, I hope to listen more and speak less, detach more and hold grudges less, accept more and fight less. While my favorite activities include an 8:30 bedtime, a family activity, a rigorous workout, a visit to a farmer's market, and an animated movie cuddling with my children and husband...my perfect day would not be complete without all of these. I believe that there is a time and a place for everything...I hope to continue to employ this concept in my 37th year. That can be easier said than done. I believe that the balancing act is worth my investment so that there is both work and rest, time alone and time together, ice cream and healthy meals...

Fire and earth.

Dilemma

2011-08-09T18:05:00.000-07:00

Turkey meat has been recalled due to salmonella.

I am one step closer to becoming a Nurse Anesthetist, but I've still got Organic Chemistry and Biochem ahead.

Vegan looks so good, but then there's the idea of never eating meat.

The best I feel is when I look the worst...covered in sweat with no makeup and a red face.

Broccoli is more expensive than a hamburger. Milk is more expensive than soda.

Good sleep came naturally as a child. We played hard, we slept hard. As an adult, it comes at a price...an hour or so in the gym with a heart-pumping workout.

Whataburger is killing America. As a nurse, Whataburger will give me job security.

We spend our gross salary, not our net.

Go away. Let me miss you. Say goodbye, it'll make me wanna kiss you.

There are no children out until the streetlights turn on anymore. They're inside, playing their video games while the neighborhoods are bare.

We've become terrified of sweat.

The cartels capitalize on the drugs we abuse. Meanwhile, our country sinks deeper into debt and we're no closer to fighting the war on drugs.

The Better Parts

2011-07-22T11:11:00.000-07:00

It is so hard to believe in looking at these amazing pictures of some of our fun activies this summer that it was a difficult summer at all. Amidst everything, we spent quality time together, celebrated Father's Day, the 4th of July, and Kimber's Birthday, and did a lot of fun activities!!

Losing Teeth

Lots and Lots of Swimming

Going To The Zoo - One Of Kimber's All Time Favorites

Attending Birthday Parties

Kimber's 4th Birthday At Her Grandma's Home....Thank you, Grandma!!

Father's Day

Jay's Favorite Holiday....4th Of July

Kimber's Ballet Lessons

Quality Time Together

Napping

And...of course...my favorite foods...

Beautiful Citrus

Super-Healthy French Toast That Kids LOVE

The Rainbow

2011-07-17T22:06:00.000-07:00

The other day, I was driving our two kiddos to a birthday party across town when a plop hit my windshield. An incredibly blue sky began suddenly raining the most beautiful, giant raindrops. My children started singing a song I'd never heard before..."Rain, rain, stay awhile. Touch the earth and make it smile..."

I guess the lyrics have been changed to accommodate desert living.

Bursting out of the sky and arching down to kiss the ground was the most beautiful rainbow. We drove on as it disappeared. The sky became dark, lightning crackled, the wind was strong enough to pull the car as we moved down the road, and the most amazing three days of scattered thunderstorms broke up the longest and harshest 7-month drought that this city has had on record.

April was difficult, May was worse, and June put a cherry on top. But, we're in July. Jay was awarded a scholarship, I got some great news from school, the eye surgery my father had was successful, we had a beautiful holiday on the 4th, and we finally got the rain we needed to quench the long thirst.

We've had great visits with family. We've gone swimming several times each week. Jet went to sports camp, and he has cooking camp next week. Kimber started ballet and decided that she loves it. I've done nothing on my punch list, but that's okay. I joined a gym for the summer that has childcare so I can get in my workouts uninterrupted while the kiddos enjoy the time the playtime they need with other children their age. I think my intensity scares some of the people around me as I do a P90X or Insanity workout to AC/DC on my iPod while I'm dripping sweat from every orifice...but luckily I'm not at the gym to socialize. If I smell bad and look like I peed my pants....well, that's what the hot shower is for afterwards.

I've decided that's my pot of gold.

A Surgery, A Birthday, and A Funeral

2011-06-13T12:19:00.000-07:00

I have these three cousins about my age, and I don't know how we're related. Everyone else can seem to follow the bloodline, but somewhere between, "...Now, your grandmother's mother was her...." I kinda just drift off. The reality is that it doesn't matter. We're cousins, and they're beautiful.

Three women.

One is a mother. She is tall, lean, and she is a missionary in a country where Christians are persecuted. The second is shorter, has gleaming skin and her fathers eyes. The third is an eloquent speaker, and spoke last night at her mother's funeral. Her mother's funeral....

Her mother's funeral.

How do we arrive here? How do we get to this place where we become mothers ourselves...where we start to watch our parents as their body gives out? We worry about our children, and we worry about our parents. As the sun is setting, it is also rising...we are watching both.

Yesterday morning brought my father's first follow up visit after his eye surgery. He underwent an immediate and abrupt surgery to save his left eye after his retina detached. His spirits are up, even though he has to keep his head in a downward position as if he's looking at the floor for 7 days. I watched as the physician stuck a needle into his eyeball to relieve some of the excess pressure in there post-op.

And, yesterday afternoon also brought our daughter's fourth birthday party. I could not throw her a party...between responsibilities & commitments, money, and Jason's kidney stone that is still moving in his system, I was unable to give my daughter what her Grandma and Auntie were able to give her. They came together and had a rented slide, a baby pool, food, and banana splits for the kids. I am eternally grateful, and I know Kimber had an amazing time. I only brought the fruit and margaritas, and took pictures. Because of some of the events, family is in town and I feel the warmth of being near them.

As my daughter lies in my bed, I'm listening to her gently sleeping next to the spot where I just was. Instead of putting her into her bed, I'm going to return to that spot and smell her...because I'm her mommy...and because we're not guaranteed tomorrow.

The Tougher Chapters

2011-05-31T11:42:00.000-07:00

I'm going through a rough one right now.

Five days ago, Jason underwent a CT scan that showed a 4mm kidney stone in his ureter that is making its way out of his body. His urine is bloody. His body is in pain. He's had a massage, beer, tons of water, and all of the other homeopathic remedies that are recommended. He's also had pain medication, muscle relaxers, and all that science has to offer.

Since Jason and I have been together, this is his 10th or 11th trip through a hospital, through a surgery, or through an ER. Each time this happens, I go through the same ritual....

I get angry. I get angry that his most healthy years were lived out before we knew each other. I feel that many irresponsibilities of his youth have had consequences that directly affect me. I get angry because I have to locate child care, asking for help from others (which I'm not good at doing), and try to find ways to meet my responsibilities. I feel put out. I know it's selfish of me to feel anger, especially when Jay didn't choose to have a kidney stone. But, the reality is that anger is an appropriate and common emotion for a spouse to feel.

Then, after a few days of anger, I get worried. I get terrified that he will not make it to see his next birthday, not be there to help me raise his son and daughter, that the last words that I spoke to him will be those of anger and not those of love. I stop and think....really think...about how lost I'd be...we'd be...without him.
Then, I get sad. I realize that all of us are getting older...our bodies slowly give out with time. I think about all of the living we have yet to do.

I have a ton of summer projects. I have a lot of things that I want to accomplish before the fall semester begins. But, everything got put on hold last week. As a wife, I feel like I'm always giving. Sometimes, this leaves me feeling completely depleted...especially when everything gets put on hold for a kidney stone that doesn't care what summer projects I may have up my sleeve. Everything changed last week. I had to restructure and once again learn how to deal with my anger, my worry, and my sadness.

A friend who found out what I was going through sent me an encouraging word when I needed one most. Thank you, friend. My sister in law gave me an amazing gift...Insanity by Beachbody...right when I needed a new program. Thank you, sister in law - I needed that. My brother came over and stayed with my husband and children while I went to work so that I'd be comfortable knowing that if Jay passed out from the pain, someone would be with him and our children. My step mother took our children to a birthday party...then out to buy shoes. My sister came and took our children out for pizza and pinata-shopping for our daughter's birthday. My mother in law sent money so that we could take the kids to see Kung Fu Panda II since she couldn't be here to take them herself.

I have many people who supported me in my time of need. It's not fun, not fun at all going through these tougher chapters. Just like the drought makes me appreciate the rain, these tough times are a gift, too. They help me to appreciate the better times, and the family and friends who are there for us when we need them most.

The Water Is Precious

2011-05-21T11:59:00.000-07:00

On May 13, 2011, El Paso hit a landmark...100 days straight without rain. That was eight days ago.

On our morning walk today, we came across a coyote. It had come down from the mountains. We assume it was looking for water. It took a lunge toward us, looking right at Kimber. Jason made his body get big and loud as he picked up a boulder and the coyote jumped off into the desert back up toward the mountains. Poor animal. I'm not sure how much longer he'll live if he doesn't get a drink.

On May 10th, the same thing happened with a mountain lion. It came into the city, found a car wash, and was taken out as it was searching for water.

"The water is precious where the rain doesn't fall and a drink is welcome when you're dry..."

Grades post this upcoming Monday. Jason already hounded his professors and got his straight A verdict. He's a 4.0, non-traditional student who cannot get a scholarship. He's applied for several. It gets frustrating, but we'll keep trying. I think I did well, also. My neuroanatomy final was one of the most challenging exams I've encountered, but I got my exam grade and was pleased.

Last week, we went and saw the commencement ceremony for the graduating class at UTEP. We had a few friends graduating and wanted to cheer for them. Mostly, its selfish, though. We drag our kids out to the most boring event for a 3 year old. We make them run the ramps and stairs up and down for about 20 minutes. Then, we take them inside. We put one in each of our laps while they crash. We listen to the speeches, admire the robes, and let the tears well up in our eyes. We're suckers for inspiration, and there's really nothing more inspiring right now for us than to look at all of those who made it happen.

We drink it in.

I wonder how long it will take for this scorched piece of earth to have the sky open up and rain pour down on us. I'm sure it will come when we least expect it. One thing is certain, it will be much appreciated. The water is so often taken for granted when it is plentiful. Maybe these dry spells are meant to show us just how much we really have when we have it.

To My Children On Mother's Day

2011-05-10T07:07:00.000-07:00

I see myself in you.

When I was told that you were growing inside of me, I already knew that you were there. I could feel you.

I nurtured your body with mine. I gave up all of the toxins that I put into my body...that I shouldn't have been putting into my body...to make sure that you grew with only the finest nutrients while you were inside of me.

You kicked my ribs. You stole my sleep. You wiggled when I drank a glass of milk and really moved when your daddy pressed his face into my belly and told you how much he loves you. I couldn't wait to see you...to smell you...to hold you in my arms. I couldn't wait to meet you.

When you were born, I continued to nourish your little body with mine. Nutrients poured out of my body. My immune system passed to you. You smelled so sweet. You knew my voice. You loved to nap with me. You nuzzled my neck and made sounds of joy.

I've watched you grow. I've nursed cuts and wounds. I've held your hair while you've gotten sick. I've changed your sheets at 3am, taught you how to go to the bathroom correctly, made sure that I cleaned the right shirt for you to wear to school. I've listened to your speech change, and tried to capture in my heart the way that you mispronounce words. I've made you eat your vegetables so that you grow with the right nutrients. I've held you while the doctor gave you your shots. I've felt my heart break as I've watched other children exclude you at the playground. I've held you when you hurt, I've dished out consequences when you've disobeyed. I've made flashcards for your reading words.

I've taken you for thousands of walks where we talk, laugh, grow.

You're destined for a life of greatness. You'll have the right education, you'll apply your knowledge. You'll understand your responsibility to make this world better.

One day, you will fall in love and they won't love you back. It will break my heart. Then, one day you'll fall in love and they'll take you away...that will really break my heart. You'll have a family of your own. You'll nourish your own children. You'll teach them well. You'll give them hugs and heal their wounds.

I see myself in you.

Mama

2011-05-05T13:09:00.000-07:00

Happy Mother's Day.

Pieces Of Me

2011-04-30T16:38:00.000-07:00

I'm in a vulnerable state. Going onto the internet to blog is something I shouldn't be doing right now. But, if my mantra is to keep it real...then, I feel like I need to do just that. It's not always roses, and I have my share of hard days.

I haven't had a productive workout in over a week. My first final is Tuesday, and my mind is stressed and stretched. I feel like I often do when I just need a good cry. Really, what I need is a couple of good runs, and I hope to be getting that soon. Just another week and a half...I'll be through finals, I'll have the summer to spend with the kids, financial aid will kick in...just hang in there.

When I feel this way...overwhelmed, emotional, and closed off, I try to lift up my chin and look ahead to remind myself of where I'm going. This sacrifice is deliberate, calculated, and strategic. I often feel stripped down to the raw, like there's a much greater lesson I'm learning. Over the course of the past year and a half, we've sold a home, two cars, a paraglider, a base rig, my wedding ring, and now the dining room table I bought myself as a "push present" when I had Jet. They're just things...I tell myself. They mean nothing, and I probably need to learn to not associate things with emotions and memories. But, it's difficult to do. There are often times when I question myself and wonder if we've really made the right choice. I know that investing in our education will pay off immensely, and that this is a choice we've made. We're victims of nothing.

That doesn't mean it doesn't get tough.

I realize how much better I have it now than I did a few years ago. I'd much rather have time with my children than any monetary item. I have a family that puts up with me. I'm watching my husband grow. I like my therapist. I'm learning information that I love and find challenging. I'm working towards a badly needed, highly demanded, lucrative career in the medical field where my mind and body do what they were created to do....help people. Not that I wasn't good at my former career. I believe that I was. But, sitting in a meeting room hammering out strategy for streamlined operations for a corporation wondering when or if I'd get the next promotion started to feel like a rat race.

I might have even grown a whisker.

I think about where I'm at now, and I know that it's by design. I'm growing and learning. I'm coming into my own, what I was meant for. I'm teaching my children about the tenacity and willingness to sacrifice that I want to see them develop inside of them. This isn't forever. It's for a purpose. Finals will be over before I know it...financial aid will kick in....we'll go on a camping vacation...I'll go for a run. I may even get that cry in.

It will even out, it always does.

One of the places I study.

The room our children share.

Where I have my cup(s) of coffee.

One of the few things that keeps me sane.

The sweetest boy I've ever known.

Where I write.

The Things That Matter

2011-04-23T09:59:00.000-07:00

Kimber's Puppy "Faolan" that she named after her cousin. She brought him

along on an Easter egg hunt.

Homemade Easter Baskets

Little Rocketman

The Jet with his jet.

Sweet pea.

Making her puppy a princess.

At her school Easter egg hunt, she wouldn't pick up an egg that wasn't pink.

My cup overflows. I'm blissfully aware of my many blessings. In a fake world, I feel like I have a piece of real. May your Easter weekend be full of life, love, and happiness.

Spring 2011 Update

2011-04-13T19:37:00.000-07:00

So...the fitness and nutrition blog is finished for 2011. I'm a little sad because I really enjoy doing it, but at the same time I've got more time in my schedule to study each day.

Updates for this spring:

Currently, we're in the thick of a semester. I'm taking Anatomy and Physiology II, Microorganisms and Disease, and Neuroanatomy and the associated labs. I have amazing instructors. Jay is finishing up his basics. Finals are the second week of May. Three more weeks of class and then here we go.
We took a spring break trip to White Sands, Aguirre Springs for hiking, and Ruidoso. Had a blast.
Jay's mom visited during spring break. It was so nice having her. The kids got new shoes and new clothes, Kimber got her first pedicure, we all went to see Rango, we ate out a couple of times...I'd forgotten what it's like to eat out!
We sold Jay's truck, Darlene...yeah!! We bought a used Honda Civic that we named Sally Forth. Love her....I give her a little kiss every time we're at the pump these days.

Jet and Kimber all wrapped up on Valentine's Day

Jet's Impromptu Neuroanatomy Lesson...

...and the drawing he created at school the next day.

Jet in Daddy's arms while on a morning walk

Kimber's First Pedi

My classes aren't offered until the fall, so I'm taking a summer to just be mommy. That used to be a daydream for me....to be able to spend a summer with our children. So excited, I need it and so do the kids. This fall will be demanding, so I'm going to get in some major mommy time while I can.

I haven't figured out which projects will make the final cut for this summer, but the ones in the bucket right now include:

8K in August to celebrate my birthday
Operation: No More Caffeine Addiction. I need to give it up, but I love it so...muscle cramps when exercising are telling me that I'm ingesting too much. Breaking caffeine addiction is no joke, and would probably take about 3 weeks total.
Big Bend, Carlsbad Caverns, or Bisbee...we'll see about our financial aid and if its in the cards

Day Ninety: Reflection

2011-03-31T21:48:00.000-07:00

My husband and I flipped a house once.

We bought a home that was an eyesore. Beaten up and abused, it had been neglected for years. When we purchased, we took the property off the owners hands just in time so that the bank wouldn't take it. When we painted, landscaped, and remodeled, the neighbors were relieved. When we had skilled, professional contractors come in and do polished work, they got recommendations and more work within the neighborhood. And, when we sold the house, a family moved in that would never had realized its potential if they saw where it began.

Everybody won.

Some of us don't realize our own potential. Some of us were abused and neglected by others, then by ourselves. We don't understand what we are capable of becoming. It takes a lot of hard work, difficult days, and an investment to turn what everyone sees as a lost cause into something amazing.

It can be done.

It takes commitment. It takes determination. It takes some elbow grease, inspiration, timing, and a little bit of art. When it comes to our bodies, it takes submission, listening, and working through our issues instead of running away from them.

You've begun that journey...90 days is a long time. But, it's a blink of an eye compared to the rest of your life. Isn't it good to actually be living instead of trying to just get through each day? Imagine what the rest of your life can bring...

Three months into your journey, I challenge you to take pictures. I challenge you to journal, to reflect on what you've begun. I challenge you to read love letters, and maybe write one.

May the rest of your journey be amazing....just like that house, may you realize your potential and come into your own.

Day Eighty-Nine: Milestones

2011-03-30T20:42:00.000-07:00

Who doesn't enjoy projects?

Corporate project managers set up their projects according to their timelines, resources, and deliverables. School is wrapped up into a semester, about four months that finish with a bang. There's an exam every few weeks...then a final.

Milestones are an important part of any project.

A favorite way to look at health and fitness goals is as a series of projects. You might have a goal to complete a fitness program, then a goal to run a 5K...then a goal to lose 5 pounds or do a triathlon. It's important to set final goals, but realize there's never really an end...more of a continuation.

Some tips that help with this include:

Set up a couple of projects a year, maybe 3-4 or so. Having something new every few months helps keep it interesting. It also allows you to cross train, be a more versatile athlete, and avoid injury.
Utilize seasons...warmer weather can bring about activities that are outdoors, you can plan indoor activities during the winter.
Break up big goals into smaller ones. You might have a big goal to finish a marathon. That's a year or two commitment. Train for it...5K, 10K, 20K, 30K....and so on. Break up the project into a series of projects.
Celebrate your milestones as you have them. Every 3-4 months, you should be celebrating something.
Do not celebrate with time off. Time off is for rest and repair as your body needs it. Celebrate with a massage, buying a new outfit or swimsuit, going on that ski trip...
Do not celebrate with food. Food is fuel, food is not a reward.
Overlap projects. As one is wrapping up, already commit to another one. This gives you the ability to finish the current project, celebrate the milestone, take any rest/repair time that you need, and get back into the swing of things so that your next project begins and you're up and training.
Calendar and structure. As you are planning your project, plan your training for it. Think about your other commitments and responsibilities. Determine what your next several months are going to look like to see if it's manageable, if not...search for another project and come back to this one when you've got the ability and resources. Or, break this project up into smaller, more manageable chunks.

I challenge you to plan your training projects and celebrate your milestones.

Day Eighty-Eight: Your Story

2011-03-29T20:19:00.000-07:00

Eighty-eight days ago, this journey began. It was Day One. New Year. You were resolved to change.

It is almost three months later, and your story continues. It is far from over, only a small part of it has been told. No doubt that you looked to others for support and guidance during these three months. Certainly, you searched out inspiration and found people to motivate you. You probably had hard days and setbacks, and looked to others to help pick you up when you were feeling down.

As you continue on your journey, take time to think about giving back.

"The reality is that your health and fitness move beyond you. It impacts the people around you. You, whether you like it or not, have the power to change lives based solely on your own personal transformation. Inadvertently, you become a catalyst for change." -Tony Horton

I challenge you to share your story....the good, the bad, the ugly. In the raw, be real. Other people are motivated by your story. Other people are helped through their rough times by knowing how rough you had it...it lets others know that they're not alone.

Use your gifts, skills, and talents to help others. Teach aerobics. Train runners. Write. Invest in the people around you just as the people around you have invested in you.

I challenge you to share your story and give back. Here's mine.

Day Eighty-Seven: Through The Fire

2011-03-28T19:00:00.000-07:00

I'm not who I was when I took my first step. I'm clinging to the promise that you're not through with me yet. So if all of these trials bring me closer to you, then I will go through the fire if you want me to...

The stage was silent. A man emerged from somewhere behind the folds of a curtain. On his arm was a woman. Small in stature, he gently guided her. He paused to tell her something. Unsure, she raised her foot onto the stage...then the other. They slowly made their way to the piano. Ginny Owens sat down and immediately her demeanor changed. Gone was the woman insecure about her footing. As her fingers ran over the keys and she spoke into the microphone, she was undeniably at home. Then, an angelic song emerged from her tiny body that sounded as if it were written directly for me.

For being blind, her sight penetrated the soul.

We don't know why we were born to the family we were born into. We have no idea why the circumstances that plagued us during our youth seemed to choose us. There doesn't seem to be any reason why Ginny lost her sight by the age of 2, while other children have perfect vision. We don't know why we were given a particular body type, were raised on soda and cheetos, or developed an unhealthy relationship with food at a young age. We hear often as a child that, "the world isn't fair."

It isn't.

The refiner's fire is a fire that purifies us. Just like heating metallic material separates the purified metal from the waste, choosing to walk through the fire burns away the impurities. It takes bravery and courage. It is part of growth...and it's a choice.

Some people may be delivered entirely of their addictions, their unhealthy habits, their poor choices. That would be very, very nice if that were always the case. The rest of us usually have some form temptation that greets us each day. Our food addictions subside considerably, maybe even go away altogether for a long period of time. But, one day they crop up again. It may be when we're shopping on an empty stomach and go down the cookie aisle...it may be when we've had an argument with someone and look for a Butterfinger.

We get better and better at recognizing our triggers, identifying what our body really needs, journaling, exploring our emotional relationship with food or other substances, releasing negative energy through exercise, surrounding ourselves with accountability partners, and reducing the situations we put ourself into where temptation arises. But, each day presents new choices and new opportunities. Each day may present stuff from our past working its way into our present.

Each day we can choose to go through the fire or relapse.

I challenge you to choose refinement, purification, and letting go and releasing that energy. I challenge you to continue to journal, explore therapy, go for a walk, or take a nap. I challenge you to choose natural over artificial, real over fake, being present over choosing an escape. I challenge you to choose to recognize your vulnerabilities and sensitivities instead of pretending to be strong or telling yourself that they're not there.

I challenge you to walk through the fire. You won't walk alone.

Day Eighty-Six: Subcutaneous vs Visceral Fat

2011-03-27T21:10:00.000-07:00

Did you know that there are different kinds of fat that our body stores? Most people assume that fat is fat...where we gain it is up to our genetics. Thats not necessarily true...

The two kinds of fat are named by their location within our body:

Subcutaneous Fat is located just under the skin on the outside of the abdominal muscle wall (sub=under, cutaneous=skin). It is what we see in love handles, cellulite, and the jiggly under the arms and on the thighs. It is what gives women a "pear" shape. It is difficult to get rid of, but poses the lesser amount of risk in relation to the other kind of fat.

Visceral Fat is located underneath the abdominal wall (viscera=pertaining to the internal organs of the body). Because this kind of fat it is located near our vital organs and secretes substances, it can present serious health risks. It is what gives women an "apple" shape and men that "beer belly" or "pot belly". Because this fat is packed in under our abdominal wall, we cannot pinch it...the stomach may feel tight even though there is an excess of adipose and the belly protrudes over the belt. This kind of fat can infiltrate our heart, liver, and other organs. It puts us at serious risk for heart disease, hypertension, and onset diabetes.

So, what are the causes of visceral fat, and how do we reduce it?

While many feel that genetics plays the most important role in where we gain fat, there are many research studies that show that genetics plays some role, but our environment is a large contributing factor. Diets that are high in saturated fats and low in physical activity show an increase of visceral versus subcutaneous fat. And, it didn't get the name "beer belly" for no reason...excess alcohol consumption is very highly correlated with visceral fat. To reduce visceral fat, experts recommend exercise and a healthy diet, replacing saturated or trans fats with unsaturated fats, and reducing alcohol intake.

I challenge you to think about where you gain your fat, and think about your intake and habits. Do you see a correlation?

Day Eighty-Five: Love Your Liver

2011-03-26T22:33:00.000-07:00

The liver is an amazing organ, and we often abuse it without knowing it. It is an organ that cannot be replaced, and we cannot live without. It has many different roles...

Detoxification - As nutrients are absorbed from the digestive tract into the bloodstream, the very first stop is the liver. The liver filters and detoxifies the blood before it goes to the heart, lungs, and the rest of the body.

Glycogen Storage - When we eat carbs, some is metabolized into glycogen which is primarily stored in the liver. Glycogen is one of our body's sources of energy.

Digestion - The liver secretes a vital fluid called bile that our body needs for proper digestion.

Blood - The liver plays a principal role in the decomposition of old red blood cells being taken out of circulation by the body.

Can you imagine such a vital organ going into failure? Because of the liver's role in detoxification of blood, toxins such as alcohol, drugs, and medications enter the liver first. When we've had too much to drink, our body lets us know it by responding with fatigue, headaches, even vomiting. When we combine medications with alcohol, this can have a serious effect on the liver, and prolonged use of drugs or medications can damage our liver. Some physicians require ongoing liver testing each quarter while certain drugs are prescribed.

The Mayo Clinic suggests that signs of liver problems include skin/eye discoloration or jaundice, abdominal pain and swelling (the liver is located on the right side just under the rib cage), dark urine, pale or tar-colored stools. People who are at risk tend to be those who drink alcohol frequently, have jobs that expose one to other's bodily fluids, have diabetes or obesity, have unprotected sex, or work an environment with chemicals or toxins. People who've had tattoos or body piercings should ensure that only clean materials are used and testing is done a few months after the tattoo/piercing to spot any health concerns immediately.

As I write this post, I know of two friends of my family that have died this past year of liver disease. Each time I take Tylenol, I think of whether or not some water and a good nap wouldn't just work better. After understanding the importance of this vital organ, it should make us think about our choices before just popping in a couple of pills and washing them down with a swig.

I challenge you to love your liver. If you take care of it, it will take care of you.

Day Eighty-Four: Alignment

2011-03-25T22:59:00.000-07:00

The term is a buzz word in Corporate America. Multitudes of highly efficient management teams sit in alignment meetings and discuss direction, communication, dissemination. They want to make sure that everyone's got something so that everything gets covered, nobody's duplicating efforts, and a consistent message is communicated across the board.

Sounds effective.

We, also, need to align ouselves. When our head and our hearts act in agreement, guilt doesn't sneak it's way in. We should set our priorities according to our values...the number of things on the top of the list should be small...only a few. They should be committed to writing. They may vary from person to person, but are probably some form of...

Health. Family. Intimate friendships. Career.

Like a chiropracter adjusting all of the disks that have found their way outside of the appropriate heirarchy, we too must make adjustments. Things that are given too much time are not in alignment. Items that receive a deficit of attention need more. Where we spend our time and money is where our priorities lie, regardless of what we put down on pen and paper. To align, we need to make sure that what we commit to writing is what we act out.

I challenge you to put pen to paper. Write down priorities. Determine where you're out of alignment. Adjust.

Day Eighty-Three: Pretty Poo

2011-03-24T21:25:00.000-07:00

We can tell a lot about our body by what is coming out of it. According to about.com, ideal bowel movements are:

Frequent - twice daily to once every other day
Easy to pass
The color of cardboard
Have the consistency of toothpaste
Require no straining or discomfort, are not accompanied by bleeding
4-8 inches long
Fall - should not remain on the surface of the water
Have little odor

While you whip out your ruler and take a good look, here are some of the "why's" behind the above. Eating insoluble fiber as a regular part of the diet, drinking lots of water...not fluid, but water...and exercising regularly makes bowel movements easy to pass and frequent. Foul smell is often caused by too much dairy in the diet. Reducing dairy and using other sources of calcium and fat may correct this.

Infrequent movements can be one symptom of other problems or conditions, or it may just be that there's not enough fiber and water in the diet. Pain medication and iron supplements can also cause constipation, so this is something to pay attention to.

I challenge you to gauge what your body is asking for by what's coming out of it.

Day Eighty-Two: Caffeine

2011-03-23T19:46:00.000-07:00

Isn't there just something that we love about our morning cup of coffee?

Cream has a way of warming it up...we have our favorite mug and a favorite place to sit while the sunlight drifts in and presents the morning. Sleepy eyed, bed head, morning breath...some of us set timers the night before so that, "The best part of waking up," is already dripping before our alarm clock starts rattling through our heads.

I wish that I could say that I stop at one cup, but that would be dishonest. I used to. Not now.

Like other addictions, our bodies become accustomed to the drug caffeine in coffee and adapt accordingly...then it takes more of the drug to get the same effect. The same is true of other caffeinated drinks like sodas or iced tea. Giving it up can be painful. Reducing caffeine intake can cause headaches, irritability, energy crashes, and reduction in the ability to concentrate or focus effectively. It can make it difficult to get up and get going in the morning.

So why reduce intake?

Coffee can cause increased acidity in the stomach because it has a slightly acidic pH. It activates the "fight or flight" division of our autonomic nervous system. A little bit of this from time to time is okay, but a considerable amount of caffeine daily can increase anxiety, disrupt sleep patterns, and be harmful to a growing baby inside a momma's belly. Caffeine dehydrates us. And, it can get us to the point where we don't feel energetic unless we have it...completely fatigued without it.

If one is trying to reduce coffee intake, most experts recommend reducing morning intake of coffee gradually while replacing afternoon beverages with more reduced sources of caffeine, like hot or iced black or green tea...both contain considerably less caffeine than coffee. The same is true if one is trying to reduce caffeine intake from sodas. Over time and with patience, considerable strides can be made to reduce any dependence.

I challenge you to examine your caffeine intake, making changes where appropriate.

Day Eighty-One: Flexibility

2011-03-22T18:34:00.000-07:00

We knew that flexibility was important on our P90X Journey when one of the pre-P90X fitness test components was the measurement of the seated hamstring-stretch....

...and then there was yoga, once weekly for a 90 minute session as a key component to the program...
...and also XStretch each week for 50 minutes as an option to a day off.

In the extreme home-fitness program, Tony Horton discusses the importance of not only having strength, but strength with flexibility. It allows us to avoid injury, and repair more quickly. A key part of each workout is the stretch both before and after for a good 5-7 minutes. Stretching before workout warms up both joints and muscles, and stretching after a workout helps reduce soreness. He often says that flexibility is just like strength...

We have to work at it to increase it.

Ligaments, tendons, and the end of the muscle all come together in the area where two bones meet referred to as the joint. When we increase the distance of motion in a joint, we increase the amount of tension that can be placed on it before injury occurs. Like a rubber band stretching instead of breaking, we are given a greater degree of "give" in the amount of tension a joint can take. Flexibility increases through stretching this area repeatedly under the right conditions and circumstances.

It is best to do some warm-up before stretching instead of trying to stretch cold. Because body temperature and circulation are both factors that affect flexibility, running in place, light jogging, yoga sun salutations, or any kind of movement that elevates the heart rate is advised for a few minutes before beginning the stretch.

I challenge you to work on ways to increase your flexibility.

Day Eighty: Therapy

2011-03-21T17:42:00.000-07:00

Therapy is often associated with words like....Weakness. Need help. Shrink. Depression. Anxiety. Troubled. Mid-Life Crisis.

Therapy is for the courageous.

The day we meet someone without baggage will never come. We all have a past, present, and future. We all have different ways of coping with things, and different ideas of what we find "normal". We all go through times of stress and times of elation, loss of loved ones, feelings of lonliness, natural growth and aging, illness, and death. Some of us learned healthy coping mechanisms during our childhood, when it was okay to make mistakes and learn from them. As adults, some of us haven't gotten the benefit of making mistakes nearly as much as we should have, and we may need a little practice or guidance.

We might make poor food and exercise choices. We might self medicate with chocolate or alcohol. We might use illicit drugs, try to control the outcome, or put ourselves into roles where we're always the victim. We might not know how to handle a situation, worry about our worry, or experience fear. We might have experienced the loss of our best friend and be filled with sadness and regret. We might be dealing with abuse we experienced as a child or things that we pretend didn't happen. We may have no idea how to express our needs, or be completely unable to draw healthy boundaries without constructing a wall instead. Usually, these are not the problem...they are often a result of something else that was/is present.

I believe that our food and exercise choices are just like any other choice we make...our decisions reflect our priorities and values that are manifested somewhere deep inside of us. If someone were to have skin cancer, the treating physician would not only scrape off the skin...they would dig deep until they found the source of the problem and removed it. Then, healing would occur from the inside out.

The same is true here.

The outward behaviors that we see are indicative of a priority, belief, or value inside of us. Compulsive eating, shaming ourselves, depression, addiction to substances, spending money we don't have, fear, and worry are all what we know because they are evident to us on the surface. Deeper down lies the root. Even if we're really good at hiding it from others, its there. Talking to a licensed therapist starts a process that helps us once we've made the decision that it's time to begin healing.

I challenge you to seek therapy if you feel that there are deep issues manifested inside that need to be worked through.

Day Seventy-Nine: Meet Luis

2011-03-20T19:56:00.000-07:00

Meet the man who feeds our family.

"Hey, Mom...Hey, Dad...do you think Luis will like my shirt?" Jet asks as we're packing into the car on a Sunday. We head out to an open air market at the intersection of Doniphan and Transmountain Rd where Luis and his family feed many other families healthy produce. We drive up, and he greets us with a huge smile. Jet runs us to him to show him his T-shirt. He's already got a box in his hands as we pile out of the car and he begins tossing in veggies for us. "Limes...you need limes? How about avocados...how many? Garlic...no...here's some anyway.."

We leave with an enormous box full of beautiful, healthy fruits and veggies having only shelled out somewhere between $13 and $16. We come home and make vegan soup. We eat guacamole. I've got apples for the kids lunches and mangoes for snacks. I google a recipe for Sunday dinner.

When we know the people that feed our family, we commune with them. We trust Luis. We trust his family. We hope that we are part of their success just as much as they are a part of ours.

I challenge you to meet the people who feed your family.

Day Seventy-Eight: Make It Yours

2011-03-19T23:37:00.000-07:00

I have a dirty little secret.

If you were to take a look at my iPod, the songs I play when it's time to push myself are vile, corrupt, and degrading. Metallica and Kid Rock pump through my head as I go to a place where I feel like I'm floating. Like a hit of a drug, I can feel the switch flip when the natural endorphins kick in. I press myself...then I press more....then I press even harder to move to the place that's just over the edge. "I'm an American badass, watch me kick..."

You knew I had a wild side...just look at my husband.

Here's another secret. I love to run with my hair down...all Florence Griffith Joyner. Just like FloJo did in her time with her break-out style, her multicolored 2-inch fingernails, and her lipstick...I make it mine.

We don't have to put on our worn-out full-of holes T-shirts to go for a jog. We can own it. We can do the things that we need to do to pump ourselves up, make us feel sexy, and send us over the edge so that we can..."Ahhh, push it..." Exercise shouldn't be something that we get through...something we check off the list. It should be something that pumps us up, makes us feel amazing, something that our bodies and minds yearn.

I challenge you to make it yours.

Day Seventy-Seven: The 80/20 Rule

2011-03-18T22:57:00.000-07:00

In one's home, 80% of the wear is on 20% of the carpet.
20% of the people in the world own about 80% of its wealth.
Project managers spend 80% of their time and resources handling 20% of the work.
80% of sales come from 20% of the sales force.
And, any people manager will tell you that 80% of their headaches come from 20% of their staff.

The 80/20 phenomena is so often true that it is taught as part of management curriculum in several Fortune companies in Corporate America.

When special occasions roll around, I think of the 80/20 rule. When birthday parties, valentine's day, or any other time of the year when I walk through a grocery store checkout aisle and see, "How To Eat Right Through The Holidays" splashed on the cover of a popular magazine. I think to myself....

..its not what we do during the holidays.

If we ate right 80% of the time, the other 20% would be called cheat days. If we exercise 80% of the time, the other 20% would be called our off days. If we're consistent about 80% of the time, the other 20% seems to fall into place.

I challenge you to think about the 80/20 phenomena. Do you eat right 80% of the time, or do you eat right 20% of the time?

Day Seventy-Six: Nature Versus Nurture

2011-03-17T20:10:00.000-07:00

"My grandmother had Type 2 Diabetes. My mother had it, and now I've got it..." How many times have we heard this? It's not often followed with, "My award winning apple cobbler was my mother's recipe...and she got it from her mother..."

The old argument of nature versus nurture...who's the winner? Probably both.

I'm willing to bet that if we were to run an experiment where we took 100 people that all have Type 2 Diabetes and placed them onto a desert island where the only food that they ate was what they could catch, we'd see an enormous drop in the number of those people who still had Type 2 Diabetes a few months later. At the same time, I'd bet if we were to take 100 people from all different genetic backgrounds and feed them nothing but McDonalds for a year, not all of them would develop Type 2 Diabetes. Some of them may not even be overweight at the end of the year.

Luckily, we'll run neither experiment.

Some of us lucked out more than others in the DNA department...no doubt. Others of us have to work at it a little harder. Regardless of what our genetic background is, one thing is certain....it is out of our control.

The other side of that coin is...what was the environment or culture that we were immersed in growing up? Did we eat healthy food as a family and get plenty of physical exercise? Was eating balanced, healthy meals part of our education as children? Or, is it that our family of origin has a predisposition for weight problems, onset diabetes, heart disease....and we never really ate properly growing up?

Its muddy...its really difficult to draw a line between where one ends and the other begins.

The only thing we really can control is what we feed our bodies, what we do for physical exercise, how we cope with stress, how we deal with emotional issues when it comes to food, and how we hydrate ourselves. What we should not do is roll over and act like our situation is solely the fault of our DNA. Instead, we should understand what is within our span of control and surrender to the needs of our body....give it what it is asking for.

I challenge you to listen to yourself when it comes to nature versus nurture. You cannot control nature. What are you doing to nurture yourself?

Day Seventy-Five: Misery Loves...

2011-03-16T19:14:00.000-07:00

"You ever notice that animals look like their owners?" My uncle asked me one day when I was visiting him on my summer home from college. "Whaddya mean?" I ask him imagining someone with whiskers growing out of their face as we watch his sleek kitty cat come into the kitchen for some water.

"You see a fat animal, and chances are that the owner is overweight. Notice how skinny my cat is." He replied with a half-crooked grin across his face.

In the 20 or so years since my uncle pointed that out to me, I've started paying attention.

If someone were to seek treatment for drug abuse, not only do they have to stop the addiction...they have to return home and make many changes in their life. Chances are that their friends were all junkies...chances are that they hung around areas were drugs were plentiful...chances are that in their downtime, they didn't catch a movie or get a quick bite to eat - they sat around and got high.

All that has to change.

On the show, "The Biggest Loser", the same thing happens. The food-culture that the person was immersed in, the pantry stocked full of items with preservatives and empty calories...everything that the person knew related to their old habits has to go. They have to replace the items in the pantry. They have to develop new habits and daily routines. Perhaps the most difficult...they have to learn how to adjust back into their relationships having established these new, healthy habits.

This is hard. It can make one feel like they are abandoning their friends instead of just abandoning their old ways.

Misery loves company, and it can be very difficult to break free of the lifestyle that someone once knew. I believe that it is possible to let people know where we stand and ask them to respect that. But, that's not always the case...each situation is different, the people in the environment that one returns to may or may not appreciate that. There is always the case that even just being around the old food-culture proves to be too difficult. When there's fried chicken, mashed potatoes, and chocolate pie on the table calling your name, eating healthy can be almost impossible, especially if the changes are recent and haven't yet become hardwired.

I challenge you to consider your culture. Do you feel that misery loves company, and the culture and environment that surround you hinder healthy habits? If you feel that a food-culture is part of the problem, I challenge you to seek ways to remedy this.

Day Seventy-Four: From Exercising To Training

2011-03-15T22:17:00.000-07:00

The iron man triathlon is a bear. It's a 2.4 mile swim (usually open-water), a 112 mile bike ride, and a marathon...26.2 miles of running.

I've had an uncle finish it. In Denver. One mile high in elevation.

I did a traithlon with him when I was 19. He kicked my hiney...and I was a scholarship swimmer for the University of Houston at the time. I've had another uncle run competitively, an aunt who wasn't far off of his tails, and that same uncle and a cousin win the bike race Tour de Tucson for their respective brackets at different points in their life. This photo is of said cousin. Look at him go.

Athletic genes run in my blood.

There is exercising, and there is training. There is a difference. Exercising is doing something every day, several days a week, for the purpose of getting or staying in shape. Training is exercising every day for the purpose of competing or completing an event. Training is about athletic performance.

Incorporating training into our exercise routine can do many things. It can shift our focus. Getting up to get going can be very motivating if we are training for an event. We often train with other people...a partner, a coach, teammates...accountability partners. We often look to beat others or to beat our own prior performance. It shapes everything we put into our body. We think, "Will this contribute or detract from my performance?" We don't take much time off after an event if we've already scheduled our next event prior to the completion of the current one. We may take a few days or a week, but then we've got to get back to it so that our body doesn't lose the groove.

We can run fun runs, 5ks, 10ks, and up. We can cycle, swim competitively, or do triathlons. Usually, these involve getting into local running or triathlon clubs where people train and compete together.

I challenge you to set a date, and train for an event.

Day Seventy-Three: Metabolism

2011-03-14T20:23:00.000-07:00

Open a Cosmo, Redbook, or Allure magazine at any given time and there will be an article on how to speed up the metabolism. We are intrigued by our metabolism, and how to rev it up. So, how does it all really work?

Metabolism is the sum total of all chemical reactions in the body.

Food enters through the mouth. We chew. We swallow. It moves through our digestive tract undergoing digestion and absorbtion. This food is transferred into energy that our body either uses to do work, or it is stored by our body as fat if we've eaten more calories that our body metabolically needs. As time goes on, our metabolism naturally slows down with natural decreasing activity, age, and with loss of lean body mass (ratio of muscle to bone to fat).

It is largely regulated by an area in the brain called the hypothalamus. The hypothalamus controls many of our body's automatic functions. It tells us when we're hungry or full, it regulates much of our smooth muscle tissue and endocrine glands, and helps us to regulate our body temperature...all of which are factors for our metabolism.

So what are the tips that magazines offer, and why do they work? Here are some tips from Redbook and my explanations of why I believe they are effective.

-Don't overdo calorie cutting. Cutting calories drastically causes our body to think its starving. It compensates by changing our caloric expenditure so that we burn the least amount of calories necessary. If we were on a desert island, this would be good as a survival mechanism. Because we're not, skipping meals decreases our metabolism and does more harm than good. Instead, one should eat small healthy meals frequently throughout the day.

-Eat breakfast. Same reason as above.

-Go for high-fiber carbs. Focusing on veggies, fruits, and whole grains provides fiber with the carbohydrates. They're usually healthier for us and create less of an insulin surge than the carbs that come from white bread or table sugars. Insulin surges can promote fat storage and possibly impact our metabolic rate.

-Skip alcohol. The body tends to burn off the alcohol first. What that means is that any caloric consumption is not burned until after the alcohol is burned....translation - the alcohol will most likely be used as fuel while the meal will probably be stored as fat.

-Eat spicy. The capsaicin in hot peppers tends to stimulate stress hormones, which temporarily speeds up the metabolism.

-Get sleep. Multiple studies have shown that getting too little sleep over a period of time can have a lowering effect on the metabolism.

-Get balance. Excessive chronic stress can effect viceral fat levels and often triggers appetite.

-Lift heavy. Strength training changes our lean body mass. It increases lean muscle, increases bone density, and burns fat. This, in turn, causes our resting metabolism to increase...meaning that we burn more calories throughout the day doing our normal, everyday activities.

I challenge you to incorporate ways to increase your metabolism.

Day Seventy-Two: Time Away

2011-03-13T09:43:00.000-07:00

Spring break started yesterday.

We're heading to the mountains of Ruidoso to stay in a hotel with an indoor pool where we'll take the kids swimming. We'll go on some good hikes, take naps, and eat ice cream. We'll take photos, and just enjoy each other. When we come back, we'll resume our eating habits, daily activities, and return to a sense of normalcy.

We won't feel guilty about the ice cream we ate, the pound or so we put on, or the extra sleep we got.

Time off and time away can rejuvinate us. It can reconnect us with ourselves and with those we love. When we're taking time away from our daily activities, feeling guilty about breaking our diet isn't something that we need to put on ourselves. It doesn't mean that we eat sugar for breakfast, lunch, and dinner...or that we completely go berserk when it comes to portion sizes because, "I'm on vacation..." But its a time when its okay to stay up late and sleep in a little.

Isn't that kinda the purpose?

We have a date to return to normalcy. At some point, we come back and resume everything. We don't allow a day or two off to turn into a month or two off. Its okay to sip a mai tai on the beach because at some point we're not on the beach anymore and we dont have a drink in our hands.

Enjoy the mai tai.

I challenge you to take some time away and enjoy every moment of it.

Day Seventy: One Day At A Time

2011-03-12T22:12:00.000-08:00

I once saw the movie, Julie and Julia. The idea is that Julie is cooking her way through Julia Child's cookbook one meal at a time, one day at a time...365 days and over 400 recipes. She has a bad day at work, but it all seems to be made right when she combines egg yolks, sugar and butter with cocoa and condensed milk.

There's something to be said for that.

When we do something every day one day at a time, there is a certain sense of calmness in the predictable. This is especially true when the predictable is something we enjoy, something that feels selfish even if others reap the benefits...something in which we take solace.

Me time.

I feel the same way when I put my iPod & sports bra on or when I climb into my swimsuit & pull my goggles down over my eyes. There's just something about it that cannot be put into words. We don't have to take over the world. We don't have to figure out the master plan for the rest of our lives. We only really have to take each day one day at a time...enjoying each moment.

I challenge you take each day, one day at a time.

Day Sixty-Nine: Forgiving Ourselves

2011-03-11T22:57:00.000-08:00

So many of us have done things that we're not proud of.

We may have hurt someone....we may have hurt somone in a relationship, said things that we wished we could take back, refused forgiveness, or used our words as daggers to attack. We might have manipulated, stirred up drama, or participated in gossip. We might have abused them by taking advantage of their good nature, neglected their needs, robbed them of their innocence, or enabled them. We may have lied to them to avoid a difficult conversation when we should have told the truth.

We may have hurt ourselves...we may have allowed someone to abuse us, sacrificed our needs for theirs, or allowed someone to take advantage of us while refusing to stand up for ourselves. We may have placed our self worth into what others have thought of us, not lived up to our own expectations of ourselves, or acted against our priorities. We may have abused our bodies, engaged in addictions, become involved in an eating disorder, robbed ourselves of years of productivity, or lied to ourselves.

We may have broken down and binged on ice cream sandwiches.

Refusing to forgive ourselves can keep us trapped in a vicious cycle. It can keep us engaging in that same behavior repeatedly because we refuse to acknowledge our wrongdoing. It can rob us of our self worth and make us feel shameful about who we are. It can make us think that nobody would really love us if they really knew us.

People see through that. We're not fooling anyone but ourselves.

If we've hurt someone else, to forgive ourselves, we must first ask the person we damaged for forgiveness. We must confess, we must apologize most sincerely. We must own up to what we've done and request forgiveness from them. There is cleansing in confession. There is beauty in humility.

To forgive ourselves, we must acknowledge to ourselves our wrongdoing. We should ask for strength to change. We should release our pain, realize that we are imperfect, and do our best to live each day as a changed person.

It's easier said than done.

I challenge you to being working on forgiving yourself for anything you've done that you're still holding onto. If you've binged, if you've overindulged in alcohol or drugs, if you've involved yourself in an eating disorder, if you've been addicted to something, if you've hurt someone else or hurt yourself....whatever it is you've done...it's worthy of forgiveness.

Day Sixty-Eight: Stress

2011-03-10T21:34:00.000-08:00

Americans don't know stress. When I was growing up, I used to watch my mother as she'd gather everyone's clothes...her children, my father, the inlaws, everyone...and she'd carry them in a basket on top of her head to walk down to the river. There, she'd wash all of our clothing. Each day, she had to search for clean drinking water for us to drink. Now, that is stress.

In America, the stresses we have are self imposed.

I love being a student. I love the insight that I gain from my professors, and the passion with which they teach their material to educate their students. This quote above is a paraphrase from one of my professors as she was discussing her childhood.

We have deadlines, we have soccer games, we've got traffic to battle, long work hours, paying bills, getting a babysitter for the event, mortgage payments, test dates, and meetings with the client. We have stress. Granted, much of it is self imposed...much of it is not related to getting our basic physiological needs met like having clean drinking water. However, stress does affect us. Sometimes, it's good to have a little bit of stress in our lives. However, chronic stress can have a negative impact on our health.

Chronic anxiety can affect sleep, raise cortisol levels, compromise our immune system, affect our cardiovascular system, make us more prone to emotional outbursts. If you've ever had a really good cry after not having much sleep because you've been experiencing so much anxiety, you understand this.

Balance is key in lowering our daily stress levels. Also, heavy cardio sessions and massage are great ways to reduce the negative energy in our system.

I challenge you to find ways to reduce your anxiety if it is impeding your health.

Day Sixty-Seven: Oral Fixations

2011-03-09T19:07:00.000-08:00

The psychological theories that surround oral fixations date back years and have been highly debated. While many scholars have theories about how oral fixations develop and if they truly exist, this post won't delve into those prevailing psychological ideas.

One thing is for sure....if I were a lip gloss maker, "Oral Fixation" would definitely be the hot, new name I'd use to sell my product.

Many times when we're looking to snack, we're really just looking to put something into our mouth. This is often true of late night eating...after dinner...after the kids are in bed...in front of the TV. Something crunchy seems good, or maybe something sweet. We can tell it because we're not really hungry, but we kinda just feel like we need.....something.

Jackie Warner has an amazing remedy for this - herbal tea. Each night instead of dessert, coffee, or after dinner snacking, she advises her client to make a cup of hot tea. Her formula is simple - use two teabags...one decaf green tea and the other a decaf tea of your choosing. Around 8pm or so, sip the cup of hot tea while engaging in whatever downtime activity is used to unwind.

I challenge you to try hot herbal tea to satisfy any oral fixation you may have.

Day Sixty-Six: The Skinny On Fat

2011-03-08T21:28:00.000-08:00

You go to a McDonalds and order french fries. You look across the metallic kitchen as you see a teenager lift up a basket out of dripping grease, fling the strips of potatoes into a bin, add salt, and then scoop them up into a container to be served to you so that you can put them into your body.

Not good.

Fat gets a bad rap...but there are a lot of misconceptions out there. Fats in our diet are vital for the functioning of our nervous system. The protective sheath that surrounds nerves is comprised mainly of fat. These nerves run in the entire body, beginning with the brain and spinal cord. This sheath that surrounds the nerve helps with the speed by which the nerve conducts its signals. Fats constitute the cell membrane of almost every cell in the human body. It helps to provide a semi-permeable barrier around each cell. Fat intake is vital during development, and momma's milk for a young babe is very high in fat for this reason. The rich, creamy hindmilk is just what a baby needs along with the other amazing ingredients that breast milk provides.

So, if fats are important, then why aren't those french fries good for you?

Saturated fats are most often animal fats. Because of their structure, they are harder on our bodies. They are often solid at room temperature and feel fatty in our mouth when we eat them. Examples include fatty meats, butter, and lard. Some vegetable oils are also high in saturated fats. Too much saturated fat in the diet puts us at risk for heart disease, can clog our arteries, and raises our LDL levels ("bad" cholesterol).

Trans fats or Hydrogenated fats are commonly used to extend shelf life of processed foods. They got their name by the chemical process that they undergo where hydrogen is added to an unsaturated fatty acid to make it into a more solid and saturated form. They can raise LDL levels, and are found in items such as cookies, crackers, onion rings, french fries, cakes, and doughnuts. They are sometimes used in spreads. If you read labels of processed foods carefully, these often come up as, "Partially Hydrogenated Vegetable Oil". They are also not good for us.

Unsaturated fats are most often found in plants. Unsaturated fats raise our HDL ("good" cholesterol) levels. They come in several different forms, one of which is "Omega-3 Fatty Acids". Winter squash, walnuts, soy beans, avocados, and navy beans are all great sources. Fish such as salmon, tuna, and halibut are also good sources of Omega 3s. While there is not a formal Recommended Daily Allowance for these fats, many experts have come to agree that about 20-30% of our calories in a day should come from unsaturated fats....depending on stage of development, age, current health, and total caloric intake. This translates to about 40-55 or so grams of fat for a healthy adult. The average avocado has about 30 grams of fat, so one can see that it isn't hard to get in our fat intake.

I challenge you to think about your fat intake and the sources it comes from in your diet. I challenge you to make adjustments where necessary.

Day Sixty-Five: Fe

2011-03-07T19:36:00.000-08:00

You go to donate blood, and one of the first things that they do is prick your finger with a needle. The blood is drawn into a long clear tube and dropped into some blue fluid in a beaker. Following this test, many are told that they were unable to donate blood because of their hematocrit.

What does this mean, and why is it important?

Iron is a chemical element. It is found on the periodic table with the symbol, "Fe" given for its translation in Latin: Ferrum. It is the most common element on the planet, and it is the fourth most common element that comprises the Earth's crust. It is a metal, and is commonly mixed with other metals to be used industrially.

Iron has many other biological functions.

The red blood cells that transport oxygen throughout our body do so with the aid of iron. The iron binds to oxygen inside of a protein called Hemoglobin. After it has bound with oxygen, the hemoglobin inside the red blood cell can move the oxygen throughout our bodies, delivering it to tissues in need. If our iron is low, then our oxygen-carrying capacity is reduced and it can result in anemia. Anemia can cause one to feel tired, short of breath, look pale, feel dizzy, or have dark circles under their eyes. Iron-deficient anemia is tested by the hematocrit...the test described above.

For an element that is so abundant, getting enough iron into our diet can be tricky. This is partly because iron may be consumed, but is not always absorbed. Coffee, tea, and calcium in milk and cheese have all been suggested as items that can block absorbtion of iron. This can easily be remedied with intake of different items at alternating times each day. Women, in particular, seem to have a tough time getting in enough iron, and women who are pregnant often have to take iron supplements.

Iron can be found in both animal and plant sources. Meat, chicken, oysters, and eggs are all iron-rich. Dark green leafy vegetables such as spinach, dried fruit, beans, lentils, chickpeas, soybeans, artichokes, and iron-fortified cereals are all excellent plant sources of iron. Because of the rate of red blood cell production, it may take a few weeks to a few months for the iron increase in one's diet to translate to increased iron in the blood.

A common complaint among those who take iron supplements is constipation. If one is taking iron supplements, it is important that insoluble fiber and water consumption are both adequate, as well as regular exercise.

I challenge you to think about your iron intake and absorbtion, making adjustments where necessary.

Day Sixty-Four: Our Own Worst Enemy

2011-03-06T19:44:00.000-08:00

Some people identify with Beaver Cleaver. They had the same two parents raise them from the time they were born until they gradulated from high school. Their dad went to work each day, and they may have had a stay-at-home mom who did laundry, cooked dinner every night, made potluck for church on Sunday nights, and made sure that the carpet was always vaccumed and clean clothes were laid out for school.

This post is not for those people.

Some of us came from dramatically different backgrounds. Some of us had people float in and out of our lives, making it difficult to know when people were trustworthy. Some of us had parents who were alcoholics...who weren't reliable means of transportation after school. Some of us never had sleepovers because we'd rather go to our friend's house where they had a "mom". Some of us tiptoed around, trying our hardest not to make any waves so that the night would go smoothly and we could go to bed without any yelling or tears.

Some of us knew how to make a scotch and soda in the 5th grade, and knew by the look on our parents face if it had been a 4-drink night or an 8-drink night. Some of us taught ourselves how to study, wore the same shirt three days in a row, got asthma from second-hand smoke, had a parent who walked out, raised our brothers and sisters, and came to believe that the best in life was meant for other people...that we ourselves had somehow been dealt a bad hand.

This post is for those people...I am one of those people.

Our parents issue was our parents issue. Their fault as parents has nothing to do with us. That doesn't mean that they don't love us. That means that they didn't love themselves. They were given a beautiful child, a beautiful life, and they came to believe that their gift was somehow a burden. We have to move past the ever-present subliminal question in our mind about whether or not it was about us.

That's much, much easier said than done.

Perhaps the worst violation of the above is that we come to feel at a very young age that success is meant for other people. We come to believe that we deserve less in life. We cannot trust. We find it hard to forgive. Many of us try desperately to please others, many more of us put up walls to keep people out. We come to the conclusion that other people win the lottery, other people have beautiful relationships, other people get married and have the perfect life...we are destined to live a life of less.

We start to be untrusting when things go well...we wonder about what's around the corner because things can't go right for very long - sooner or later, there is a drop somewhere. As adults, we wait for the "but" of every situation... to the point that we sometimes seek it out because it is familiar. When we feel the pain, we know we're at home.

Sometimes, when we were raised in a bad situation, we learn to self-sabotage. We become our own worst enemy.

I believe that this translates into what we put into our bodies, what we believe when it comes to our body image, and what we feel we ultimately deserve. We deserve more than what we give ourselves. We deserve more than what our parents gave us. If our childhood was somehow taken from us, that doesn't mean that we need to allow it to take our adulthood from us, as well. We can break that cycle...we don't have to be afraid of success. Often, this takes a few years worth of therapy, anger, grief, confrontation, love, and ultimately forgiveness.

Every one of us is worthy.

I challenge you to work through any childhood issues you may have....this could take journaling, it could take therapy...it could take years. You are beautiful and strong. Success is something you, as well as everyone else, is capable of and worthy of achieving.

Day Sixty-Three: Getting Rubbed

2011-03-05T22:41:00.000-08:00

I find that people either seem to love massage, hate it, or are somewhat afraid of it. There are multiple health benefits that come from regularly getting rubbed.

Massage is the manipulation of both superficial and deep layers of muscle and connective tissue to enhance physiological functioning and promote balance and well being. It dates back to prior to 460 BC when Hippocrates wrote, "The physician must be experienced in many things, but assuredly in rubbing."

Lymph and blood need to move through vessels in our body. Both are involved in our immune system. The movement and increased circulation that these systems experience when muscles and tissue are manipulated can help improve our immune system functioning. Massage greatly contributes to tissue repair and regeneration, improved flexibility, reduced tension headaches, and reducing both stress levels and chronic joint & back pain.

When one leaves the massage, they often experience a sense of nirvana. There are theories that suggest that the body's natural endorphins are released during a deep tissue rub. It has also been suggested that fatigue and anxiety are both reduced, and concentration and sleep quality are both improved.

For many who are trying to change their habits, getting a massage regularly as a reward can be a great motivator for staying on track. The chocolate cake doesn't look nearly as good when one has to consider giving up that weekly massage for it.

I challenge you to try a massage.

Day Sixty-Two: Sodas

2011-03-04T23:16:00.000-08:00

In the 1960s, the average size of a soft drink sold was 6 and 1/2 ounces.

Today, the average soda size is 20 ounces. Sodas are sold at just about every gas station, convenience store, movie theater, grocery store, and shopping mall. They are sold in 64 ounce containers at both movie theaters and convenience stores. At fast food restaurants, they often come with free refills.

Alarming?

According to the National Soft Drink Association (NSDA), consumption has surged in America, and is now estimated at over 600 12-oz servings per person per year. The highest consumption population is amongst males between the ages of 12-29, who average a 1/2 gallon per day. In the early 1980s, the average 12 year old boy used to drink over twice as much milk as soft drink. Now, that's reversed.

So why do many health food advocates call soda, "liquid candy"?

According to the NSDA, about 21% of the sugar in the American diet comes from soft drinks. It is a huge source of unneeded and unwanted caffeine in the body of a growing child or adolescent. High fructose corn syrup, highly correlated with obesity rates in children, is the sweetener of choice in soft drinks as very few sodas use cane sugar as a sweetener. They are linked to osteoporosis, are acidic in nature, and correspond with depleting oral health (teeth and gums). Multiple studies have been published material correlating soft drink consumption with cardiovascular disease, stroke, heart attack, and high cholesterol levels.

So, how about that diet soda?

Just because diet soda doesn't contain sugar or high fructose corn syrup doesn't mean that its good for you. In fact, its quite the contrary. High amounts of artificial sweetener consumption has been linked to cancer. What diet sodas lack in calories, they make up for in sodium. Too much sodium causes us to retain water, so instead of looking thinner we look and feel bloated. Also, artificial sweeteners that are used in sodas often cause hunger cravings. So, we may drink less of our calories, but make up for that by what we snack on.

There is no health benefit to drinking a soda....none. While fruit juices are high in calories and sugar, and milk can be high in fat, they both have health benefits. Iced tea, hot tea, green tea, even coffee all have antioxidant benefits, but a soda....nope. People can drop a quick 3-5 pounds just from giving up soft drinks...between the water retention, the empty calories, and the mindless snacking that accompanies consumption of these beverages.

I challenge you to think about your soft drink consumption, making changes where necessary.

Day Sixty-One: Learn To Be Still

2011-03-03T22:00:00.000-08:00

Meditation, prayer, quiet time, zen, sanctuary, chi...whatever it is that we call it....refers to turning inward and connecting with a higher power. In a world where we hustle and bustle each day, there are multiple physiological benefits from getting into the still calmness of our soul.

When we purposefully dedicate time to stillness, our heart rate often will decrease. Our breathing deepens, we experience a deep relaxation and usually arise with more energy and awareness. Usually, we experience more blood flow even though the heart rate is lowered due to dialation of our blood vessels.

There is another benefit, as well. Understanding our body's needs requires that we listen to it. Often, when there's so much chaos going on around us, it can be difficult to hear the whisper of our inner self. This means that we need to get very quiet, calm, and relaxed to listen and respond appropriately.

I challenge you to find a place in the center of the storm where it is calm, where you can get in some quiet time each day, where you can be still.

Day Sixty: Reflection

2011-03-02T20:15:00.000-08:00

Today is day 60.

If you started out on New Years Eve with the resolution to change, then two months have gone by since you've made that decision. That's a long time.

It's time again to take photos, journal, and pause for reflection. Its time to lift our head up and look out at the horizon where we're going instead of concentrating only on the ground immediately in front of us. It's time to pull out love letters we've written ourself, think about everything we have to be grateful for, and realize that we deserve the best...just like anyone else.

Success isn't just for other people. It's for you, too.

Day Fifty-Nine: Fiber

2011-03-01T22:22:00.000-08:00

Everyone knows that we need more fiber in our diet....but why? There are two kinds of fiber...insoluble and soluble.

Insoluble fiber is fiber that we always hear about. It is the fiber that the human body cannot digest. Because it cannot be digested, it moves through the colon acting similar to a snowscraper on a windshield. It picks up all of the gunk and sludge that is inhabiting the digestive tract. It absorbs water as it moves through the system. It makes it easier to pass a bowel movement, and often makes them more regular...about once daily is normal.

Where do we find insoluble fiber? In plants.

The skins of fruits and potatoes, nuts and seeds are all high in insoluble fiber. Celery, cauliflower, green beans, and leafy veggies like cabbage and romaine lettuce are also great sources.

Soluble fiber can be dissolved in water. It forms a gel-like consistency in the digestive tract. It binds to the "bad" cholesterol in your system, which is called your "LDL Cholesterol". It basically acts as an emulsifier to break down fats and actually lower the levels of this bad cholesterol. What's amazing about eating more soluble fiber is that it actually cleans out and begins to repair the damage that we've done by eating poorly.

Where do we find soluble fiber? In plants.

Peas, soybeans, beans, oats, rye, barley, the pulp of most fruits, broccoli, carrots, artichokes, sweet potatioes, and onions are all great sources of soluble fiber.

I challenge you to eat your plain oatmeal with some fruit with the skins on. Getting both your soluble and insoluble fiber in during the morning will help lower your cholesterol levels while also making you regular.

Day Fifty-Eight: Antioxidants

2011-02-28T19:14:00.000-08:00

If we were to cut an apple in half and sprinkle one side with lemon juice while leaving the other side bare, we'd understand what an antioxidant does. The side with lemon juice would stay crisp and retain its original coloring. The side without the lemon juice would get a little soggy and brown. The Vitamin C in lemon juice is an antioxidant.

Oxidation is a chemical reaction. It happens when a nail rusts. It happens when an apple browns. It happens in our bodies. While we absolutely need a highly oxygenated system, because oxygen is reactive, it can cause damage. It can harm the structure of cells, causing them to lose shape and elasticity affecting nerve functioning, accelerate aging, and cause changes in memory functioning. That is one of the many reasons why our bodies need vitamins...vitamins from our foods. So where do we find them?

In plants.

Plants have an amazing ability to synthesize their food, vitamins, and enzymes. Most dark fruits contain antioxidants in high quantities...blueberries, cranberries, blackberries, strawberries, cherries, and plums are all high on the list. Pinto beans and black beans are also high in antioxidants as well.

I challenge you to examine your antioxidant intake, making adjustments where necessary.

Day Fifty-Seven: Perspective

2011-02-27T19:58:00.000-08:00

"Dad...why does it always smell bad every time we drive on the streets here?" I asked my father on one of my childhood trips to Ciudad Juarez. "Because there's sewage in the gutters of the streets," was my father's response.

Of all of the things I love about being a student, among my favorite is this view. My school is perched on a hill overlooking the city that borders El Paso. Just immediately on the other side is another country, another life. Growing up as a child in this city taught me that no matter how badly I think I have it, all I have to do is look out and see exactly how thankful I should be. Every time I'm given this view, I feel the weight of gravity pull on me. I feel a little less naive, a little more thankful.

Perspective.

It seems absolutely ridiculous as I'm standing on that hill to be worried about eating right or getting in exercise. As I look out and see someone on the other side, I cannot help but think that any food to some is more than what they have, regardless of what its comprised of.

We have the opportunity to eat. We have the opportunity to eat healthy. We have the opportunity to get in exercise, have running water, heat our homes, and receive proper medical care when our children are ill. We have an amazing opportunity to live a fulfilling life, give back to others, and enjoy each day.

Someone else would gladly welcome any burden we have if they could also gain the life that we live.

I challenge you to take a moment to gain some perspective and hold onto it when it feels like times are rough.

Day Fifty-Six: Vices

2011-02-26T21:39:00.000-08:00

I find addiction both fascinating and depressing.

Fascinating.....because I'm intrigued by the mind. The human brain is capable of so much, and yet when we become addicted to a substance, we alter it's functioning...sometimes forever. Depressing...because life is so beautiful and such a gift, and so many try to escape it instead of living it.

People lose their jobs, their education, their homes, their families, their mind, their freedom...to try and escape instead of learning how to cope with pain. If you're like me, you see addiction all around you. Smoking, drinking, drug usage, perscription pills, gambling, sex, shopping, eating, you name it....if it can give a brain a surge of neurotransmitter, it can probably make the list.

We all know what smoking can do to the body, the skin, the teeth....what it ultimately does to the blood vessels, the heart, the lungs...yet so many still choose to do it. We all know what prolonged heavy drinking does to one's liver, their hydration levels, and their sleep....it affects their homelife, their job, their energy levels, their pocketbook....yet it's the most accepted form of escape.

As we move through the year 2011, marijuana is being grown and distributed legally for medicinal purposes. While many adhere to doctor's orders, a much greater population doesn't use this substance as prescribed. Their memory and appetite is affected....many have a sense of arrested development. It can take years of productivity away from someone, the "Rip-Van-Winkle effect" as one physician described to me.

I challenge you to examine any addictions you may have, seeking help to work through them where necessary. It is possible to learn to live without an escape.

That's where living begins.

Day Fifty-Five: Skipping

2011-02-25T22:39:00.000-08:00

You're super-busy, bustling around during your day with lightening speed. All of the sudden, you feel a hunger pang and realize that you've not eaten for several hours...

We all get moving too fast, but there's danger in skipping meals.

"All of my morbidly obese clients have one thing in common. They skip meals." Jackie Warner wrote in a recent article. This is dangerous because once you feel a hunger pang, you become a fat-storing machine.

We actually lose weight through eating....when we eat the right foods. Why? Because when we eat something small and nutritious every couple of hours, we don't allow our blood sugar to drop. Keeping it even keeps our metabolism level and keeps us from generating cravings. Also, when we're hungriest is when just about anything will do, and we're most vulnerable to eating food that is bad for us. We also can get cranky or crabby when our blood sugar has dropped, & so do our children.

So, how do we make sure that we don't get caught without? Tips include packing both a lunch as well as snacks for work or school. Snacks should out to equal 150 calories (a cheese stick and an orange, an apple with tablespoon of natural peanut butter, a piece of whole wheat bread & cheddar cheese). If you get caught in a situation where you've got nothing nutritious, gas stations often carry nuts, fresh fruit, and bottled water.

Just don't pull into that Whataburger.

I challenge you to make sure that you've got healthy snacks that balance protein, carbohydrates, and fats on board at all times.

Day Fifty-Four: Accountability

2011-02-24T18:38:00.000-08:00

Accountability in our society is almost viewed as a four-letter word. It can make people's skin crawl.

It doesn't have to.

Chances are that one who's not held accountable for something to someone probably hasn't accomplished much. We get married and have friends...we let our spouse and those few we trust into our personal lives, telling them about what we're going through. Part of this is because we desire a witness to our life. Part of this is because we want someone there who will listen and respond to us, let us know when we're not living up to our potential, and challenge us each step of the way.

People who find ways to hold themselves accountable tend to be much more successful than people who flee from accountability. That's not just in the gym or in the kitchen...that's everywhere. We find study partners and seek out advisors in an educational setting. At work, we establish benchmarks for success, figure out how to drive results, and participate in 360 feedback surveys so that we can better understand our areas of needed improvement.

In fitness, there's a saying..."People who tend to find three ways to hold themselves accountable are much more likely to be successful than one who chooses not to be accountable..." I believe that there's at least some truth to this.

Some ideas for holding ourselves accountable include:
-Find a workout partner
-Hire a trainer
-Attend classes and become friends with the trainer and other participants. If you're missing, they'll wonder where you are.
-Blog about it
-Follow a program, join online chat rooms
-Get a mentor...this is a little different from a trainer as they're not in the gym with you

I challenge you to find ways to hold yourself accountable and begin using them.

Day Fifty-Three: Education

2011-02-23T19:29:00.000-08:00

When we're looking at buying a home, we begin using our noodle. We educate ourselves on the price per sqft in a given location by running comparables. We educate ourselves on whether or not we want an ARM, 30-year fixed, or VA loan to meet our needs. We run through a cost/benefit on how much we want to put down, whether or not we'll be paying PMI, what our monthly payment will be. Making the wrong choices for our needs and not knowing the advantages we have in the market could have serious consequences. We are smart consumers.

We educate ourselves.

When a loved one is diagnosed with a serious illness, we run to google. We type in all of the key phrases that the doctor used to describe their condition. We become best friends with scholarly articles, know everything wikipedia has to say, and become a talking dictionary almost overnight. Not knowing what to expect can leave us feeling helpless and without control. We want to make sure we can support our loved one in a time of need, and we try to prepare ourselves for what we're up against.

We educate ourselves.

How important is it, then, that we educate ourselves properly on what we put into our bodies. More than a home, more than a condition or illness...our body is the one thing that we have that has to last us our entire life. If we take care of it, it will take care of us. There is a lot of bad information out there. There is also a lot of great info from very smart people who've done their homework.

I challenge you to educate yourself.

Day Fifty-Two: Raw Food Fast

2011-02-22T22:38:00.000-08:00

A raw food fast is an amazing way to naturally detoxify the body, especially the colon and blood.

Because cooking food can destroy valuable enzymes and removes nutrients from the food, consuming fruits, veggies, and nuts raw is the way to get the most out of every calorie. It scrapes the spackle off of the colon, & hydrates the system. It's almost like your body hits the "reset" button.

A raw food fast can be done for any length of time. Typically, for the first time, a day or two in duration is what is recommended. Towards the end, the body feels amazingly clean. The bowels change. The skin becomes vibrant and flushed. The eyes are whitened and brightened. One knows when it's time for the raw food fast to be over by listening and responding to the body.

To do a raw food fast, only drink herbal tea or water. There is no coffee, soda, iced tea, juice, or alcohol. There is no sugar. Concentrate on dark green, leafy vegetables. Consume fruits and vegetables with the skin on them. Breakfast should be three different kinds of pieces of fruit. Lunch and dinner should be large salads that include leafy vegetables, carrots and celery, red onions, nuts, and other veggies that you like. There is no dairy, no meat, & no animal products of any kind. Salad dressing should be homemade balsamic vinagrette.

Timing is important, so the first time you do a raw food fast, choose one or two consecutive days where you don't have a lot going on. Plan for it by shopping appropriately.

I challenge you to visit raw food life for more information.

Day Fifty-One: Mariah's Tips

2011-02-21T16:27:00.000-08:00

I've posted some tips by some of the pros. Here are some of the things I've found effective.

1. Don't leave the house without food. Always have an apple in your purse, a stash of raw almonds in your car, something healthy on hand. You might be stuck somewhere when your blood sugar drops.

2. Don't leave the house without a water bottle. Again, in a purse or bag...

3. Pack your lunch. When you've made your food, you know exactly what's in it.

4. Don't eat breakfast for a cheat meal...unless it's Christmas. Cheat meals make us feel crummy, so it's best to eat them late in the day for late lunch or dinner.

5. Take holidays off. The day of the holiday enjoy some of the traditions...set a date to return to normal and adhere to it so that the day off doesn't turn into a week off.

6. Eat 5 meals a day...breakfast, snack, lunch, snack, dinner. Meals should be 400 calories & snacks around 100-150 calories.

7. When you see someone eating something that looks tempting, observe them for a couple of hours after they've eaten it. Often, you'll find that they're complaining about the way they feel (tired, indigestion, bloating, sluggish, headache). This is especially true at the office with chinese food, burgers & fries, fast food, and heavy meals.

8. Don't get to that place where you're feeling deprived. Deprivation is usually a trigger that sets things in motion for a chain of events that lead to bingeing, emotional eating, and shame. Schedule cheat meals as you feel you need them to avoid deprivation.

Day Fifty: Establishing Healthy Boundaries

2011-02-20T14:14:00.000-08:00

The word "boundary" is often equated with the word "wall". They're not the same.

Not at all.

A wall is something that someone puts up to keep people out. A boundary is a way that we take care of ourselves when we feel that our space, time, or resources have been depleted by others leaving nothing for ourselves.

"You make me so angry..."
"I never have time to workout because I'm taking care of our children...or working....or doing chores..."
"I don't get to cook healthy food for because I can't get the kids to eat it..."
"I'd love a manicure or pedicure, or even just a bubble bath, but I don't have any time or money..."

This is whining.

When we whine (as I often find myself doing) we probably need to establish some sort of boundary. That's usually the temperature gauge letting us know that we're assuming the role of the victim. So, how do we establish a healthy boundary in a way so that it doesn't become a wall?

The first step is to recognize that we're whining about something. If we're complaining, we probably have a need that isn't being met. If it's not being met, its because we're choosing not to meet that need. Instead, what we're choosing to do is to sacrifice that need of ours for something else. We know it because we feel victimized.

We don't ask, "Why do they do this to me?" We ask, "Why am I allowing this to happen?" We take full accountability for our anger, hurt, or any emotion that we're allowing ourself to feel. They're not making us mad, we're allowing ourself to become angry at the situation.

We take time to think, journal, and understand what our need actually is. It takes introspection to understand where we feel frustration or victimized in our lives and ask ourselves what we are doing to allow it to happen. If we've gone a long time with our needs being unmet, it can feel selfish to realize that we have needs of our own.

It's not.

We articulate it...first to ourself, then to whomever might be involved....We avoid using words or a tone with intention to try and evoke emotion. We avoid trying to meet our needs by asking others to sacrifice their needs.

"I am angry...hurt....and frustrated..."
"I need an hour each day a few days per week to exercise..."
"I need to cook healthy food, and I am not willing or able to cook two dinners..."
"I need some time and money to get a manicure or a pedicure. When I get them, I feel feminine and rejuvinated."

Boundaries aren't at all about the other person, they're about loving and respecting ourself to expect more from yours truly.

I'd love to say that we articulate these and..BAM!! we change. It's probably not going to happen that quickly. Growing is a process. We should allow ourself the journey.

In time, it makes it easy to come to understand that we didn't eat those chili cheese fries because our husband wanted them and we were so selfless that we gave up our workout time for a trip to Sonic. We ate those fries because we chose to...

And we could have chosen differently.

Day Fourty-Nine: In Search Of Inspiration

2011-02-19T12:42:00.000-08:00

On October 19, 2004 a television show made its American debut.

Several morbidly obese people came together, removed their clothing, and weighed in. Some were humiliated. Others were beyond embarrassment. All took a deep breath as the scale climbed up. Throughout the season, they battled each other to try and win a cash prize. But, the real battle was the one that was going on inside of each of them. Unlike other reality shows like Big Brother or Survivor, the entire realm of battle was the one going on between their own hearts, their minds, and their flesh.

Their goal...to overcome their issues with food, exercise, and their surrounding environment so that they can begin living a healthy lifestyle that would forever change their lives....and to possibly win money in the process.

The show inspires many. Why? I think it's because deep down, we like to see someone succeed. I think that every time we someone overcome their obstacles, we think that maybe we can overcome ours. They have access to trainers, but so do we. They have access to nutritional information, but so do we. They have a deep, burning desire to change...so do we....or do we?

When we've got that deep, burning desire to change, we look for role models. We seek out success stories. We try to find out what they did so that we can understand what we need to do. Somewhere, deep inside of us, we think..."if they can do it, then what's stopping me?"

I challenge you to seek out some success stories and find some role models. They're everywhere, and will inspire you.

Day Fourty-Eight: The Bridge

2011-02-18T13:00:00.000-08:00

Around day 40, if we've stuck with our committment to healthy habits, we realize a change. The change is in the dynamic of our family and friendships. It's illustrated best in The Language of Letting Go by Melody Beattie, paraphrased below...

I felt as if I had walked out onto a bridge. I walked alone. The bridge was leading me to a healthy lifestyle, a different way of living with a different set of priorities. I looked back and realized that my husband, children, many members of my family, and some of my friends were all standing on the side where I once stood among them. It felt as if there were a gravitational pull of some sort pulling me back to where I used to be.

The gravitational pull is called fear.

I looked ahead and saw the life I yearned for on the other side. On that other side of the bridge were many of my friends, fitness instructors, trainers, and a host of people who made health a priority. They smiled at me and encouraged me to continue walking across the bridge.

I yearned to pull my family out onto the bridge with me, but it was a bridge in which everyone had to go in their own time. I couldn't pull them, I couldn't push them. I could only wish for them to step out onto the bridge.

If I had to stand next to them, I could choose to go back. However, I didn't want to be on that side of the bridge. I wanted to cross it, to keep moving forward. I felt a little isolated, a little scared, a little worried about where that would leave me with my family & those I love.

Its okay to be afraid of success because we are afraid that success will separate us from those we love. It's okay to hope that someday others will make the same healthy choices because we care about their health, but also because we don't want to walk alone.

It's okay to expose those we love to good food, and it's imperative that we expose our children to healthy cooking and outdoor playtime. But, in the end, we cannot force anyone to make decisions about themselves. And, we should not be angry at them if they do not make the same choices in their lives.

It hurts to see people we love sink into disease and depression. It's difficult to watch a loved one who suffers from diabetes continue to engage in habits that worsen their condition. It's hard to watch someone continue to smoke, drink, or choose to do drugs instead of seeking out healthy ways to cope with stressors in their life.

It's very hard to recognize that sometimes loving someone means detaching, allowing them to grow and develop through the consequences of their actions while choosing to take care of ourselves. It can leave us feeling a little isolated, a little scared. It doesn't mean that we love them any less. Rather, it means that we love them so much that we are not going to rob them of an opportunity to grow and develop by trying to enable or remove their consequences of poor decisions. And, we love ourselves so much, that we're going to begin taking care of our needs instead of constantly worrying about whether someone else is taking care of theirs.

I challenge you to journal about being on the bridge.

Day Fourty-Seven: Your Beautiful Heart

2011-02-17T12:11:00.000-08:00

Each February, top celebrities slip into beautiful red dresses and walk on a runway in an event called "The Red Dress". Their purpose: To create awareness to American women that heart disease is still our #1 killer.

Let's talk about that.

Our heart is a fascinating thing. I'll never forget the way that I felt the first time my OB-Gyn let me listen to my child's heartbeat. Hearing the strong little beating signaled that there was a beautiful life growing inside. My child was no longer just a mass of cells. He had a heartbeat.

Our heart beats about 75 times each minute, distributing oxygen to the tissues so we can think, talk, and live. It is muscular, chambered, and beats on its own. It can enlarge causing problems with our heart valves, irregular heart rythms, angina, or heart attack.

Many of us have a genetic predisposition for heart trouble. This includes a family history of high blood pressure or cholesterol levels. Our family history is out of our control, so someone with a genetic predisposition has do even more due diligence to ensure that their environment is a healthy one. In essense, if the average person should have healthy habits, then the person with a poor family history should have super-mega-ultra-lightning-healthy habits.

How do we change our environment? Four contributing factors to heart disease are at the top of the list..

1. Diet... Eating foods high in fiber and nutritional density and low in saturated fats.
2. Exercise...At least three times a week of productive exercise.
3. Smoking...The leading cause of high blood pressure, and ultimately stroke & heart attack.
4. Alcohol...Consumption of alcohol on a daily basis can cause alcohol-induced hypertension. This puts the individual at risk of coronary artery disease, stroke, aneurysm, congestive heart failure, heart attack, damage to blood vessels, and that's just in relation to the heart...we all know about the other organs that are affected by prolonged heavy drinking.

All four of these items are within our span of control, so it's completely up to us to give our body what it needs, and reduce the things that make it work harder for our beautiful heart to do it's job.

I challenge you to go red. I challenge you to take care of your beautiful heart in every way that you can.

Day Fourty-Six: Illness And Injury

2011-02-16T19:50:00.000-08:00

Illness & injury happen. We will eat well & workout all of the time, but at one point or another, the bug is going to bite. How do we handle it when that occurs so that we can rest, repair, and not burn out?

When we get ill, it's almost as if our body is purposefully trying to stop us in our tracks. It seems that the fever, achiness, chills, or vomiting are meant to make us stay stationary and horizontal, without worry about the rest of our schedule. Everything kinda comes to a hault. It's important that we listen to our body and give it the rest, fluids, and time for recovery that it needs.

Injury is another story. Sometimes, we've got a debilitating injury that puts us out of commission for awhile. However, often we can change our exercises and still elevate our heart rate by just doing something different.

For example, if one's gotten a running injury like shin splints, swimming or yoga can be done for recovery. Both will get the heart rate up, improve flexibility, and increase circulation. This can actually speed up the time it takes for recovery because more blood is being pumped to through the body when the heart rate is elevated. Massage can also help with injury repair as it helps improve circulation and remove waste and toxins while giving us a feeling of zen.

I challenge you to rest when you're feeling ill, and work around injuries you may receive. Just about everyone on an exercise regimen experiences both at some point.

Day Fourty Five: Pretending

2011-02-15T19:33:00.000-08:00

I'm perfect. I've got it all...great marriage, beautiful well-behaved children, dream job where I make so much money I get to spend it on my highly sought-after lifestyle. I'm a girl's best friend. I'm smart as a tack with charm that will make you wanna take me home to meet momma...

...NOT.

"Sometimes the truth just sounds different..." -Almost Famous

I'm beautifully flawed. I'm married to my best friend, even though at times we get lost in the muddle and forget who we are to each other. My children are beautiful people and I work hard at doing everything I can to encourage and support them and be the best mommy I know how to be. They are sometimes well-behaved, and sometimes not, but I love them and discipline them and love them some more. I was the oldest child, and I still act like I am even though my siblings are all adults and it drives them crazy. I have a lifestyle that nobody in America would find envious, but that's ok...it's not forever and we're in a place of growth right now that I know we'll cherish for the rest of our lives. I can't say that I've ever had a dream job, but hope to some day.

When we're pretending, we're not growing. We're in denial. We're lying to ourselves, we're lying to those we love, and everyone sees through it. The first selection above was what I wanted the world to believe....what I wanted myself to believe...until I realized that I was kidding myself.

And it was exhausting.

Be real. Be honest. Be beautifully flawed, and a work in progress. The first step isn't to put on our running shoes to take a walk. The first step is a long look in the mirror and a heart-to-heart with ourselves. We must change the psychology inside of our heads and our hearts to change. We must move from denial into acceptance. We must stop pretending.

Thank you, Steph, for reminding us of how it begins.

Day Fourty Four: Vegetarian And Vegan

2011-02-15T00:05:00.000-08:00

While I'm not a vegetarian or vegan, I eat like one whenever I get the opportunity.

I would argue that the vegan diet is probably one of the most nutrient-dense, healthy nutrition plans available for the human body. We hear all of the time, "You need to be careful if you're a vegetarian or vegan. You may not get all of your vitamins and become deficient or anemic."

That's true for any diet.

We all know people who decide to become a vegetarian and then order their nachos with everything...hold the meat. Nachos with or without meat is not a good food choice for anyone, unless it's being consumed as a cheat meal.

So, with all of the misinformation out there, what are these two diets comprised of, and why are they high in nutrients?

A vegetarian diet is one that excludes the flesh of another animal. Basically, it means consuming no meat of any kind. A vegan diet is a vegetarian diet that excludes all animal products including all dairy and eggs. Things like cake, cookies, & regular breads are excluded from the diet because they've got eggs or milk in the mixture. There are vegan breads, cereals, and cookies that can be found at health food stores, often they taste amazing.

Plant sources of protein and fat tend to be much better for our bodies than animal sources. Fats found in plants are usually unsaturated and liquid at room temperature (think olive oil). They are associated with lowering levels of cholesterol, and can be found in foods like avocados and nuts. Proteins found in plants such as soybeans, nuts, seeds, and beans tend to be easy for our body to digest, and therefore move through our digestive tract cleanly and quickly. Many of these also contain insoluble fiber, which has a cleaning effect on our insides, preventing diverticulitis and allowing our digestive tract to run smoothly.

Animal sources tend to contain more saturated fats. Saturated fats are solid at room temperature (think fat trimmings from steak). There is a high correlation between these fats and cancer, cardiovascular disease, and digestive disorders. The protein content found in meat is very high as it is the flesh of the skeletal muscle we normally eat when we consume an animal. However, because it is the skeletal muscle, there is often little or no fiber to accompany the protein we consume, which is very different from consuming plants.

There's a lot to consider if one is making the food choice to do either of these. There are a number of resources out there including cookbooks, books, websites, & videos. Vegetarian and vegan foods, when combined with variety, can be very high in nutritional density with every calorie being a productive calorie.

Regardless of whether or not we choose to eat meat, eggs, or neither; it's important to recognize that junk is junk, no matter what it is.

I challenge you to try quinoa.

Day Fourty-Three: Your Valentine's Gift

2011-02-13T20:50:00.000-08:00

Heart Yourself.

Valentines Day is about love. It's a reminder that we need to love ourselves to recommit our gift of health.

Each holiday, each birthday, every special occasion when you get together with family and friends & spend time purchasing the exact gift...

stop.

Take a nice, long moment for yourself to remember what you're doing and why you're doing it. Your first gift to anyone should be the gift you give yourself. It's like putting on your own oxygen mask before attempting to assist others. It sounds selfish, but it really isn't.

Happy Valentines Day. May you have many more.

Day Fourty-Two: Real Pain

2011-02-12T23:49:00.000-08:00

"Many of us were deprived as children. We may have been so deprived of good feelings that we believed life wasn't worth living. We may have been so deprived of love that we believed we weren't worthwhile. We may have been so deprived of protection & consistency that we believed people were untrustworthy. Our parents may have been so wrapped up in their problems and pain, so deprived themselves, they couldn't give us what we needed. We may have been deprived of material items: toys, candy, clothing, food, or a decent home.

Some of us were deprived of a childhood...

...For many of us, life is a big store. This store has two departments: the main floor, holding display after display of good stuff, much of which we can't label because we've never seen it; and the bargain basement, the room with the leftovers & irregulars. The room where we shop."
-Melodie Beattie, Beyond Codependency

We all feel real pain at some point or another in our lives. Many of us grew up in a home that didn't teach us some of the things we needed to learn to be ready for life like
how to love,
how to love ourselves,
how to make mistakes,
how to play,
how to forgive,
how to fight fair,
how to laugh and be silly,
how to eat properly,
how to express our needs
or how to establish boundaries.

Many of us lost a parent or a sibling. Many of us have lost a child. Many of us have lost relationships, marriages, even ourselves.

Many of us never knew ourselves to begin with.

Emotional eating is one of many escapes we use to fill in holes that we have in our life. Often, we don't want to part with the pain because we've become so accustomed to it. We look for a way to make ourselves feel better for a moment versus taking care of ourselves for a lifetime.

It takes courage to look at ourself and identify when we're eating emotionally. It takes courage to allow ourselves to feel pain, let it wash over us, and then release it. It takes courage to ask for help if we need it, to recognize triggers we feel, and to protect ourselves when we need to establish boundaries.

I challenge you to think about how real pain has affected you.

Day Fourty-One: Jackie Warner's Fitness Tips

2011-02-11T23:52:00.000-08:00

1. Be a smart consumer & read labels carefully. Fat free products are loaded with sugar. Fat does not make you fat, sugar does.

2. No overcomplicated diets. They have high failure rates because they don't teach you how to eat properly.

3. Never skip meals. When you start to feel hunger pangs, you become a fat storing machine. Eat 3 small meals & 2 snacks a day.

4. Don't juice. Blend fruit instead. Juicing takes out the fiber & leaves you with the sugary juices.

5. Sugar is the devil. Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, & hormonal imbalance. It is the leading cause of disease & depression in the US. To break the addiction, remove all refined sugar from the diet for 5 days straight, & have 2 cheat meals on the weekends.

6. Clean house to remove junk. Stop buying addictive junk food & then hating yourself for not resisting it.

7. Deprivation doesn't work. When beginning a diet, add healthy foods for the first two weeks. Your body will begin to naturally reject the bad food.

8. Crunches are a waste of time. If you carry a large amount of weight in your mid-section, you will just build muscle under fat, thus making you appear bigger. To lose belly fat, combine a healthy diet with resistance training.

9. Eat the good, then the bad, then the ugly. Good = fruits/veggies/lean protein, Bad=starches/bread, Ugly=dessert/alcohol

10. Satisfy oral fixation with herbal teas. Late night munchies? Brew a cup of decaf tea, it will satisfy that oral fixation.

11. Water helps you lose weight. Three liters daily doubles your energy, increases your metabolism, & clears your skin.

12. Eat whole, natural foods.

13. Don't be afraid to lift weights. Cardio is the slowest way to lose weight. Resistance training burns more calories & speeds up your metabolism.

14. ONLY do intensity cardio. Forget the heart rate monitor, unless you have a heart condition, your cardio should be intense enough to feel your muscles burning. Raise ramp to max uphill incline & do a slow walk for 2 minutes, then lower ramp & run hard for 2 minutes. Take 1 minute to bring your heart rate down. Repeat 4 times for a 20 minute session.

Day Fourty: Supplements

2011-02-10T22:18:00.000-08:00

I thumb through a fitness magazine & see ads for Cytolean, Mitotropin, Hydroxycut, AMP Whey, Protein Rush, Atro-Phex, Xpel, Myofusion, Complete 7-Day Cleanse, Safely Slim, Acai...

It's ridiculous.

It's a fitness magazine, after all, so shouldn't everything in there really make you fit? Not so much.

"Eat natural foods" means that what we consume comes in the form of raw food that we either consume raw or cook to kill bacteria. If you close your eyes & imagine your supermarket, you walk into an area that has produce on the far right or far left of the market. Spend lots of time getting to know the fruits & veggies, and put many of them into your cart, especially the ones in season. In produce, move to the back of the market where you'll find cheese, milk, meat, butter, greek yogurt, & eggs. Sometimes, you'll even find raw nuts where produce gives way to meat. Keep moving around the market for 100% whole wheat bread. When you do have to venture into the aisles for things like olive oil, spices, & peppers, don't stay long. This is the route around a normal grocery store for natural foods.

Supplements are not natural food. They are engineered food. That doesn't mean that they're all bad, but it also doesn't mean that they're all good, either. One has to learn how to read labels and discriminate very closely to discern the great from the good from the not-so-good.

Do your homework.

Vitamins are a little different than engineered foods. If we're getting all of the vitamins we need because we're consuming nutrient-dense natural foods that are primarily plants, then we don't need the vitamins & they come out of our body in our urine. However, there are times when we may be rich in one vitamin & poor in another because of our food choices that day or week.

For this reason, many choose to take a multivitamin for this. It's kinda like sand filling in any little cracks we might have missed.

I challenge you to examine the natural foods you consume. Are they nutrient dense? If you choose to supplement, are you a wise consumer that does his/her homework?

Day Thirty-Nine: The Victim

2011-02-09T20:36:00.000-08:00

"You stopped doing weightwatchers, how come?" I asked. "Time and money, just like everything else", was the response. "Time and money, how so?"
"I do for everyone else, and that leaves me not having the time or the money to take care of myself."

There are usually two central reasons why someone plays the victim. The first is due to caretaking, the second is engaging in avoidance behavior. When someone does this, they're often doing a little bit of both.

"Caretaking" is the thought that one needs to self-sacrifice their own needs in order to meet the needs of others. Often, one derives self-worth from doing so, and it can lead to controlling or manipulative behaviors. Often, one doesn't feel that their sacrifice is truly appreciated, and so there might be a martyrdom complex that arises. This is articulated in the conversation above, "I do for others and not myself..."

I definitely engaged in this behavior when I felt that my husband and children didn't appreciate the sacrifices I'd made when I gave up my body to have children. The truth is that I didn't, I gave up my body when I chose to eat poorly and stop exercising during and following my pregnancy.

Usually, buried somewhere way below the emotion is the truth, and it often takes immense self-searching and accountability to locate it. Caretaking's roots are in poor self-confidence, not selflessness.

The second reason people might choose to be a victim is to engage in avoidance behavior. Often, we don't want to do things like eat healthy or work out. We'd rather scarf down the hotdogs & mac-n-cheese that our kids didn't finish. We use excuses to cover up our true desires. Again, it takes self-searching & accountability to uncover the truth.

Nobody can make us mad. We choose to get angry by the actions or expressions we see and/or hear. Nobody can make us not take care of ourselves. Only we choose to forego our own needs. Unless someone is holding us hostage, we are often the victim because we choose to be. That is a decision we can change any time we want.

I challenge you to examine the words that you say. If you find yourself complaining about how you provide for someone and therefore don't have time for yourself, I challenge you to find a way to balance that out appropriately so that everyone's needs are met.

Day Thirty-Eight: When The Scale Moves Slowly

2011-02-08T21:14:00.000-08:00

Frustration.

You sweat your butt off on a treadmill, exploding those last 10 minutes to burn any residual calories you possibly can. You eat nutritiously and chug water. You're working, working, working, and coming home to a scale that barely moves.

It happens to us all.

It took you years to put this weight on. It took you thousands of hours of emotional eating, choosing junk food over the good stuff, drinking beer, and sitting in front of the TV with a piece of pizza watching, "The Biggest Loser".

It took you getting to the point where you were disgusted with yourself to finally change it. Not that you're complaining, if that's the way it had to be, then so be it. It's why you're changing your life now, so maybe it's not so bad to hit rock bottom.

If it took time for the weight to go on, then it's going to take time for it to come off.

Gimmick diets and ridiculous internet ads offer quick weight loss solutions. It's easy to go for the short, quick solution instead of the one that actually works when it seems to be taking too long.

That's a trap.

Those didn't work before, and they aren't going to work now. The road to health is one that is paved with healthy habits. These include the 5 basics...nutrition, water, sleep, exercise and balance. It includes some soul searching, identifying emotional triggers and beginning to try to understand our food addictions and how to overcome them.

Do not get discouraged because its taking time.

Find ways to motivate yourself. Concentrate on how you feel versus how slowly the scale moves. Take before and after photos so you can document your journey with photos as well as your journal. They will motivate you when its rough.

That needle will come down if you're consistent. Don't try to change by cutting out. Instead, change by adding in. As you add-in the things your body needs, old habits naturally begin to subside. It takes time. It takes consistency. It takes self-forgiveness, and sometimes it takes a therapist.

A massage doesn't hurt, either.

Day Thirty-Seven: The Dreaded Dinner Party

2011-02-07T18:45:00.000-08:00

You're doing great on your quest to eat healthy. Then, you get an invitation to go over to a friend's house for dinner. You feel anxiety start to well up when you wonder if there's going to be anything there that you can eat. You know that if you go and don't eat, it could be awkward....you don't want to offend anyone. However, you also don't want to sabotage yourself by trying to be polite to your host.

Everyone who chooses healthy habits encounters this problem sooner or later.

The average American diet is loaded with salt, sugar, alcohol, and fat. This is multiplied when we're in a social setting. When we dine socially, the average person tends to consume 2-3 times more calories than when dining alone or with our immediate family. So, it's good to think proactively when you know you're going to be in a social situation involving food.

Here are some tips:

-Don't go to a social event on an empty stomach. Eat nutritiously before you go. You can let your host know that you ate a large meal earlier and therefore aren't very hungry. People tend to be accepting of this without feeling upset or wondering why you didn't eat the food that they spent hours preparing. If you feel like scooping a little salad onto your plate with a bite or two of cheese, this can ease any awkwardness.

-Take something healthy. Prepare a veggie tray or a whole wheat pasta dish, something that tastes great and also ensures that you've got healthy food on hand.

-If you want to partake in the meal, you can use it in place of one of your cheat meals. This requires flexibility, but can be well worth it, especially if you begin to have feelings of deprivation.

-Lean towards fruit, veggies, salad, and a few pieces of cheese. Stay away from the greasy, fried, and sugary stuff.

-Drink a lot of water. If you are drinking a non-alcoholic beverage and others are having wine or cocktails, it can be fun to squeeze in a lime and put your drink in a rocks glass.

Day Thirty-Six: Having The Right Tools

2011-02-06T19:44:00.000-08:00

We wouldn't expect a surgeon to perform great surgery without a scalpel, strong light, and a generous amount of antibacterial soap...a $100K education would also help. We wouldn't feel confident if a the person building our home didn't own a hammer, a tape measure, a calculator...and probably a good truck. Yet, when it comes to ourselves, so many of us go into the gym with equipment that is substandard.

If we take our health seriously and want to remain injury-free, it is important that we use the right equipment. Here are some imperative investments that I urge anyone seeking a healthy lifestyle to make.

Shoes - Shoes are super-individualistic. Every foot is different, if you don't know if you're a pronator or supinator, you need to visit a running store where they look at your wear from old shoes, watch how you walk & measure your width and arches. Good shoes aren't cheap.

Gym Membership - When I started out, I had a gym that included child care. It was the only way I could fit in time at the gym. It also had a spa, towel service, & an amazing pool for the kids on weekends. Now, I alternate between the campus gym and one at home. It's really great having both and getting to choose. Find one in the right price range in the right location - imperative.

Sports Bras - We all appreciate our "perk", so these are important. One can find quality sports bras for $16.99 at Target.

Water Bottle - It should always be nearby. I like ones that completely screw on, like a thermos. That way, there's no leaking when it turns over.

Blender - Blending fruit is a favorite way to eat it, especially in the morning with some protein powder. Juicing removes imperative fiber, however blending keeps it. You need that fiber. There's nothing worse than a cheap blender, and a good one costs. Here's the one I use. Quality blenders last for years, so it's worth the investment.

iPod - What would we ever do without workout music? If music motivates you to burn calories, put this at the top of your list.

Massage - Massage is a favorite reward, especially early on. With a good therapist, its 60 minutes of pure nirvana. Massage Envy is relatively cheap, running about $45 for a 1-hour session.

Wrench System - I call this "wrench" because it's what happens when a wrench gets thrown into the mix. This is a home system for back-up when you can't make it to the gym for whatever reason. It includes weights, fitness magazines & DVD's with good workouts, a yoga mat, & a jumprope. Every piece of this can be purchased second-hand at garage sales or off of Craig's List. If you're doing a Beachbody home program, such as P90X, then this would be your primary system, not a backup.

Sunscreen - If you do outdoor activities like running or hiking, you need to protect your skin.

Flattering Workout Clothing - It's often hard for us to invest in something we're just gonna get sweaty, but wearing flattering workout clothing can be a source of motivation to get to the gym.

Personal Trainer - If you don't know proper technique, have never spent time in the gym, or think you know what you're doing, but really don't... a trainer can really help. They are experienced, licensed professionals.

Day Thirty-Five: Fast Food Nation

2011-02-04T23:16:00.000-08:00

Isn't it odd that an "All Beef Patty" can be sold for around a buck? Doesn't the phrase seem like a strange choice of words...what else would it be but all beef? The fact that one can find that all-beef-patty cheaper than they can find a head of broccoli is also disturbing.

It should be.

It should be bothesome that one probably drives by a dozen or two fast food restaurants to get to the nearest health food store...probably even the nearest grocery store.

Fast food tastes amazing, but that burger is comprised of about 100 different cows. They add sugar to the patty because they know its addictive. They add sugar to the fries because it makes them toast golden brown when deep-fried, & it gives them that almost-sweet taste. Again, addictive. In fact, there are three substances that have received considerable funding amongst food addiction studies: Sugar, salt & fat. All are good if from the right source in the proper quantaties. However, none of that applies inside a Whataburger.

Fast food companies are the number one purchaser of beef, pork, chicken, & potatoes. With that kind of clout, they are able to influence legislation, the FDA, the EPA, and literally determine the way that factory farming is conducted in the US. In my opinion, factory farming is one of the most inhumane things we could ever do to animals. Try, if you can, to sit through an entire episode of a movie dedicated to exposure of factory farming without having to walk out.

Animals that eat grass by design are fed corn because it's government subsidized & therefore cheap. Because the animals are not supposed to eat corn, they get sick. To keep them alive long enough to slaughter, they are given antibiodics. We feed chickens hormones to make their breasts bigger, then we eat the chicken, then girls at younger ages start developing breasts earlier.

Hmmm...

If you've ever wished you didn't want to eat fast food, all you've gotta do is educate yourself. Believe me, once you know what's in it, you'll lose your appetite. When we have investigative journalists conducting investigative research on our food system, that should be a huge warning sign.

I challenge you to examine your fast food intake, making any adjustments you feel led to make.

Day Thirty-Four: Changing Your Environment

2011-02-03T21:04:00.000-08:00

We've been at this for over a month. That's a long time to stick to a New Year's Resolution. Fantastic job!!

It's now time to take a more discriminatory look at the environment surrounding us. Do you have a snack pantry full of unhealthy items that call your name? Is your refrigerator stocked with junk? Do your friends have unhealthy habits? Have you made friends with your aerobics instructor?

You have a light inside of you that has been trying to shine. The cholesterol surrounding it has been dimming it for awhile. It's time to let it glow.

Our environment has a huge impact on us. It is imperative to reduce or eliminate items surrounding us that tempt us. It's also important to be around people who encourage us in our healthy habits. There are many dieticians, personal trainers, fitness instructors, & running partners out there.

I challenge you to join a running group, meet people in your aerobics class, or go to a Farmer's Market. I challenge you to talk to your weight instructor - they're human & like having friends. I challenge you to expand your environment to include other people who are in the right frame of mind. It will encourage you, it will hold you accountable. I challenge you to invite some of your friends with not-so-healthy habits to join you in your next workout.

Day Thirty-Three: Buying Local And Sustainable

2011-02-02T16:23:00.000-08:00

If you haven't already learned in these past thirty-three days, eating healthy can get expensive. But, it doesn't have to be....

If you're in some grocery store in suburb-America, you'll probably find that produce can knock your head off, bread is more expensive than cheetos, and milk & meat products can cost a small fortune.

However, in just about every city, you can find local & sustainable agriculture where fruit and veggies are offered. Sometimes the cost is more expensive. However, many times...if you search them out...you can find that the cost is much cheaper, especially if bought in bulk. Often, local hole-in-the wall restaurants shop at these places, and instead of buying one grapefruit, you buy a box.

It comes in the form of produce markets, farmers markets, vegetable co-ops, and clean meat ranchers that sell in bulk or at meat markets. This photo was from my trip to the local produce market with my step-mother where limes are sold 10 for $1.

At these places, we get to commune with other people who find it important to eat healthy. They're next to you commenting on how good the pomegranates look. That builds our network. At a farmer's market, you'll often meet the person who grew your tomatoes, carrots, and celery. That puts a level of trust in your food system that you can't find in bagged spinach.

We tend to buy more in these environments, and that makes for healthier snacks and an abundance of fruits & veggies that we want to eat before they spoil. That's encouragement & reinforcement of positive behaviors. Often, this food wasn't trucked from half-way across the country, but rather grown locally. This contributes to a more sustainable, green-friendly, global environment.

I challenge you to seek out local, sustainable produce at markets that are off the beaten path. I challenge you to find the places where it's less expensive to eat healthy, and where you meet and talk with the people who are feeding your family. You can find some of these places by zipcode here.

Day Thirty-Two: The Bad Days

2011-02-01T18:29:00.000-08:00

You wake up in a nasty mood, don't know why. Maybe it was because you didn't get great sleep last night...someone might have kept you up. Someone else might have gotten good sleep, but it wasn't you. You're tired, you're cranky, you're hormonal, you get ready for work & you hate the way you look. You hate the way you feel. You hate the world in general today and there's no valid reason why.

You eat something that you know isn't good for you. You justify it. I've had a bad day...maybe you don't justify it out loud...maybe you don't even realize what you've done. What have you put into your body today? A cup of coffee and a doughnut?
Oh, for the love of bad days. There will be many. You're not the only one, we've all had them...we all have them. And, you will have many more.

So, you ate crap...and it was a Tuesday.

It's ok.

You have three choices. 1) You can deny what you've done, justify it by saying that your diet was better than anyone else's that you work with even though it was crappy, and continue about. 2) You can shame yourself by making yourself feel even more horrible for doing what you did. 3) You can accept that you reverted back to your old ways, hold yourself accountable, forgive yourself, & move on.

I hope you made the third choice.

Along this journey of ours, we are going to have some bad days. We're going to revert back to old habits, eat emotionally...possibly even binge. Sugar addiction is no joke. Emotional eating doesn't just go away over night. The first step of moving from denial into acceptance has been done. Now, comes working through what put us here in the first place...and that takes time. It takes time to retrain our brain to eat nutritious foods. It takes consistency to rechannel emotional energy in a way that promotes balance and health. It is not going to happen overnight, but it will happen. We should accept what we've done, journal about it, acknowledge it, identify our triggers, and think about how we could have handled it differently....

...and forgive ourself.

Breathe. Tomorrow is a new day.

Day Thirty-One: Reflection

2011-01-31T18:56:00.000-08:00

Thirty days ago, you made the decision to change your life.

It came in the form of a New Year's Resolution. If you're story is like mine, then your decision wasn't easy. It probably took a lot of pain to come to the conclusion that you needed to make some changes. Only you could make them. There was no magic pill, there was no immediate solution, and nobody in the world could do it for you. You started putting one foot in front of the other.

It is time to reflect on what you've accomplished thus far.

The journey is far from over, but it is time to take a moment to celebrate what you've done. Now is the time to 30-day photos. Now is the time to journal the difference in sleep and energy levels. Now is the time to re-examine choices, think candidly about food addictions, and consider when you're eating emotionally instead of for sustinance.

The hardest part is the first 90 days. We're already a third of the way there.

I hope that you never go back to that place where you were. I hope that you stay focused on taking care of yourself, regardless of how difficult it may feel at times. I hope you feel balanced, and if you don't, I hope that you begin to see a little clarity as to what is out of balance in your life.

Sometimes we have to give up some things to make room for our priorities that have been missing.

I challenge you to shed your clothing and take some photos. I challenge you to food journal. I challenge you to reward yourself with a massage, a facial, or some time away engaging in an activity you enjoy. I challenge you to take a moment, look in the mirror, and give yourself a big smile.

Day Thirty: Coffee Drinks

2011-01-30T12:59:00.000-08:00

It seemed that at first there was one Starbucks, then there were millions. Coffee houses exploded across the US sometime in the 1990s. Who doesn't love a good cup of dark roast? The caffeine is like starch on a collar, immediate perk. It also has antioxidants that many experts say are good for you if consumed in moderation.

However, we've got major variations on coffee drinks now, and many of them should be treated as if they were dessert. Some have just as many calories and sugar.

Brewed Coffee: 5 calories
Cafe Americano: 15 calories
Cafe Latte: 220 calories
Starbucks Cafe Mocha No Whip: 290 calories
Starbucks Cafe Mocha Whip: 360 calories
Starbucks Cappuccino: 140 Calories
Starbucks Peppermint White Chocolate Mocha Whip: 560 calories
Starbucks Vanilla Frappucino Whip: 430 calories

I challenge you to examine your coffee drink consumption, making any changes you feel led to make. I challenge you to try green tea as a great alternative.

Day Twenty-Nine: Sensuality

2011-01-29T18:47:00.000-08:00

We are sexual creatures, and the sensuality of a woman is the source of much of the art & beauty in this world. I would argue that there is nothing more beautiful than the human form.

I didn't feel sexy. For five years, I felt frumpy. I felt like the best years of my life were floating around somewhere in my past before I had babies. I was mad at my children because having them took my body from me. I was angry at my husband because he didn't appreciate the enormous sacrifices I'd made. I was upset when I'd see a pregnant woman who had gained a healthy 20-30 pounds instead of the 45 I gained.

I was mad...at me.

How could I have taken such poor care of myself? I didn't want people to take my photo. When pictures were taken of me, I'd pray that they wouldn't somehow end up where anyone might see them. Those photos now motivate me more than anything because I can see how unhappy I was behind my smiling eyes. The worst part of it was that the inside felt just as bad, just as bleak as my outside...maybe even more-so.

Sound familiar?

It's sad that I'd place so much emphasis on my physical appearance, but it's true. It's also true for the thousands of women out there who seek breast augmentations, lip injections, liposuction, and any other physically alterating procedure to make themselves look more attractive. There's a very strong correlation between how we feel about our body and how we feel. We see it in the thousands of women in America who are obese and on antidepressants. Which causes which? Maybe it's a little of both.

One of those amazing bonuses that comes with weight loss & healthy habits is the sensuality that returns to the soul. The skin regains its vibrance, there is more confidence in the human form, we put on outfits in the bedroom that haven't been worn in years. We feel sexy again.

I challenge you to examine your sensual side. Are you confident in how you look and feel? Do you find a correlation between how you feel about your body and how you feel in general? I challenge you to continue to journal, adding your sensual side to your comments and observations.

Day Twenty-Eight: Alcohol

2011-01-28T22:18:00.000-08:00

I love a good glass of wine, a nice bottle of tequila. I enjoy it when I recieve them as Christmas and birthday presents. However, drinking alcohol can be a hindrance to healthy living, and governing it should be done by anyone who consumes. It has addictive properties, can hinder the function of vital organs, dehydrates the body, amd very much inhibits weight loss.

A 4 oz glass of wine has on average 80-100 calories. Vodka and tequila have about 60 -65 calories per 1 oz serving. Margaritas, frozen drinks, and drinks made with juices can have anywhere from 350-700 calories per glass. They are usually loaded with sugar. We're supposed to be eating 400 calories per meal; about 1500 calories total a day. Two frozen pina coladas can run up to 1400 calories...it's easy to see why alcoholic beverages can wreck the most strict of diets.

The presence of alcohol has also been shown to affect the REM cycle, changing both the amount and the restfulness of one's sleep. Every single time one drinks, the liver has to go to work. The job of the liver is to filter out the toxins in the body...so we can only imagine how beneficial or detrimental it is to our body. It has been shown to increase visceral fat tissue, increase appetite, and reduce inhibitions so one is more prone to think, "Why not?" when confronted with a fork and a cheesecake.

I challenge you to think candidly about your alcohol consumption, and make any changes in consumption that you feel led to make.

Day Twenty-Seven: Alicia Marie's Fitness Tips

2011-01-27T22:08:00.000-08:00

1. Set both wight loss & atletic goals (i.e. lose 20 pounds & complete a 10K)

2. Tell the world - we're more likely to stick to something if we've told others we're doing it.

3. Procrastination is the enemy. Your diet doesn't begin next week, it begins now.

4. Do a refrigerator clean out day to get rid of the junk.

5. Stuff refrigerator with good, nutritious foods & snacks.

6. Find workout buddies or partners.

7. Get the facts. Fruit is not bad for you, do your research & educate yourself.

8. Use a food journal.

9. Lift heavy - it will boost your metabolism, builds lean muscle, & burns more calories than cardio.

10. Never EVER go to a party starving. Eat healthy before you go.

11. Join a gym close to home or work.

12. Don't be afraid to experiment with new activities like a cardio pole-dancing or trapeze class.

13. Pre-workout meals should be light & provide carbs.

14. Post-workout should consist of protein & carbs.

15. Invest in cute or flattering workout clothing.

16. Keep your gym bag packed at all times.

17. Dining out - substitute veggies for fries, go w/ healthy options. It will cost more, but it's worth it.

18. Challenge yourself - do the triathlon, make lofty long-term goals.

19. If you don't know, hire a pro. A good personal trainer can be one of your best investments.

20. Get used to drinking lots of water. Eight 8-ounce glasses a day will support your bodily functions, including fat burning.

Day Twenty-Six: Teach Your Children Well

2011-01-26T19:21:00.000-08:00

It's a taboo topic....it's only recently beginning to be discussed in the candid nature that it should be. The children's movie "Wall-E" addresses it, and the CDC has begun to finally bring about increased awareness. Slowly, we're all starting to give this huge, gaping wound in our society the proper attention that it needs.

Our beautiful children are getting sick.

I see overweight children at the park decline to play tag or play on the monkeybars. I assume that it's related to their self-perception regarding their speed, agility, and muscular strength. With their head down and eyes low, I see their confidence diminishing. It absolutely breaks my heart.

"Onset diabetes" used to be called, "Adult Onset Diabetes". The name has changed because of the population of people now getting it...and the CDC has now reported that one-third of all children born after the year 2000 with be getting this disease during their life. One-third!!!

Onset diabetes is a travesty of a disease. The general symptoms go like this...it begins with frequent urination. There's an increase in appetite and thirst, blurred vision, and fatigue. In an post-pubescent male, often there is an inability or difficulty to have an erection. The blood begins to thicken. As an abnormally high blood sugar level is sustained over a long period of time, the individual may have limbs of their body cut off. Some go blind. The diabetic is at serious risk for having a heart attack, stroke, and kidney failure. Think about it - if the blood is too thick because of the sugar in it, it becomes harder for the blood to travel smoothly and freely in the body. It would make sense that a foot wouldn't get the blood circulation it needs and begin to die. It is easy to understand how a heart attack or stroke (vessel blockage in the brain) could occur. Also, since the Body Mass Index of someone with onset diabetes is often high, there is just too much body for their little heart to continue to work. Some people have fainting spells because the amount of oxygen making it to the brain is not enough.

In most cases, onset diabetes is entirely avoidable.

Our children eat what we give them. They play when we allow them to. They are victims of our poor choices. Just as we teach our children to go pee in the potty or to read and write, we must also teach them how to take care of their bodies and minds in a manner that promotes health and wellness. Multiple studies have shown that when they eat well and get exercise, their behavior improves. There are some insightful publications that demonstrate how children with healthy habits think clearly, get better grades in school, have more confidence, experience less depression and anxiety, have more deep and restful sleep, and feel more social acceptance. These are areas that have lasting effects and impact their overall quality of life.

We must teach our children well, and the best way to do so is to teach through example.

I challenge you to begin cooking healthy meals for your entire family. I challenge you to make kid-friendly meals that they will love that give them every tool they need for success. Eat Well Kids has some amazing recipes that include healthy pizza, whole -wheat spaghetti with turkey meatballs, and snacks they'll appreciate.

Day Twenty-Five: Reward Yourself

2011-01-25T21:26:00.000-08:00

"I've been so good this week, I deserve a treat..."
"I've had a rough day, I deserve a chocolate chip cookie..."
"If you do well on the test, then we'll go and get ice cream...."

We've all been caught in the trap of rewarding ourselves or our children with food. Let's face it, rewarding with food is fast, easy, and effective. I know it works that if I tell my children that if they obey in the restaurant, I'll give them something sweet afterwards. Here's the problem with that....one day, our children will begin telling themselves that if they are good, they deserve something sweet. And thus, an emotional eater is then born.

Food is not a reward. Food is food.

We eat when we celebrate. We eat when we're depressed. We eat when we all get together, and we eat when we're feeling alone. We eat when we've done great, and we eat when we've done poorly. We eat when we're hungry, and sometimes we eat when we're already full.

And we develop emotional attachments with food.

Let's face it....much of life is bumpy. We get through a down time and then want to reward ourself on the upswing with something that makes us feel positive. So, we can still do that....we just don't do it with food.

I challenge you to come up with several rewards that are not food. These should be healthy, effective, and individually specific to your likes and interests. Some really great rewards include a manicure, a massage, time away with your spouse or time alone engaging in an activity that you enjoy. Some children's favorite rewards include playtime at the park, playing a game together as a family, and swimming.

Day Twenty-Four: Getting It Up...

2011-01-24T12:59:00.000-08:00

....your heart rate, that is....

Yesterday's post was all about strength training, and today's is about what lies on the other side of that coin...the integral part of cardiovascular exercise into our fitness regimen.

"Cardio" exercise is aerobic exercise that benefits our cardiovascular health. We know we're engaging in cardio work when our heart rate elevates into a slightly uncomfortable zone where we begin sweating, our breath becomes slightly labored, and we are burning more calories than from normal day-to-day activities.

During cardio, our blood vessels dialate. Blood flows quickly through them, oxygen from the lungs oxygenates the blood and moves to the muscle tissue where the work is being done. Routine cardio over time reduces our blood pressure, reduces the strain on the heart to move blood around the body, increases our HDL levels (the good cholesterol), and burns calories contributing to our overall weight loss goals.

I would argue that intense cardio is the single best way to expel negative energy out of the body reducing our stress levels and bringing about deep, restful sleep. Also, because of the increase in our circulation with cardio, more oxygen gets around and waste is removed more easily from the tissues, giving our skin that glow.

Our exercise routine should include both: Strength training and cardiovascular exercise.

The trick to doing cardio work is to change it up. Running three miles three times weekly can get very boring. There are a ton of fitness classes and home routines that can provide variety to our schedule. Beachbody Fitness provides in-home fitness programs such as P90X, Insanity, and Turbofire while gym memberships offer classes from kickboxing to aerobics to strip-tease dancing. There literally is something for everyone.

I challenge you to examine your fitness program. If your cardiovascular routine is light, I challenge you to kick it up with both variety and intensity. You should be getting your heart rate up on a regular basis so that you are in heart-healthy condition.