Heidi

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Mom, desperately trying to get the health thing right! I started this blog so that I can pass along all the great things that I learn everyday on damage control for our wonderful bodies. It is tough to keep up sometimes with all the things going on in our daily lives so hopefully some of the helpful hints that I provide can make your life easier and healthier. I welcome your comments and tips as well! I am a vegetarian, animal rights advocate and avid animal rescuer.
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2011-12-07

A Little Surgery And I Now Know I am Not Invincible! Doing Great!

A quick update to all...... I had surgery a week ago today-nothing serious and some elective and some not. If anything it has taught me to respect my body and the limits I have to respect so it can heal. I thought I could have a 4 hour surgery get completely cut open from side to side and go to work 5 days later. Well I did go back 5 days later but it hurt so I had to stay home today and listen to what my body was saying-rest Heidi you stubborn girl!!!!!! I am used to being on the go,go, go and running and all kinds of exercise. Now to bend, stand up straight, cough, even laughing hurts.  I am going back to work tomorrow to try again bc I do find it so hard to be isolated at home in bed. This time I will take it much easier and not think I can be up and running around all day.  I believe in the power of positive thought as well as taking all the millionsof meds the doctors have given me as well as some natural remedies I have researched on my own. The doctor says I can get back to running in about 6 weeks which I welcome but my scars may take up to a year to heal which is okay with me.  With each experience my body goes through... child birth, surgery, etc I respect it even more.  May not write too much but maybe more since I do feel pretty isolated.  Miss you all:)



To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.
Buddha

2011-11-09

Adele-Some Like You-Beautiful Song-Gives Me Goosebumps!

2011-10-07

Sorry I am so behind but so much coming! Yes I am alive:)

I have been remiss in writing my beloved blog and I am sorry but going to be back soon. Both kids were sick and work is crazy busy. Excuses, excuses, excuses I know so no more! I have a really great product that my friend Robin let me try and I loved it and learned alot so my next post will be sharing that with you.  Also, a great book of natural food health remedies that I cannot wait to tell you about so....... I miss all my blogger friends and am alive and well just wayyyyy behind. :))))

"If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away. "
Henry David Thoreau 

In order to be irreplaceable one must always be different.
Coco Chanel

Pay no attention to what the critics say.  A statue has never been erected in honor of a critic.  ~Jean Sibelius

When there is no enemy within, the enemies outside cannot hurt you.  ~African Proverb
 
2011-09-15

For Fun!! Friday Foto! Fast Food Anyone??

2011-08-30

Food Comas! What Our Bodies Really Do After A Meal! Guest Blogger Today-Patricia Walling-

photo by infinitycat
Today I am excited to share with you a guest blogger! This is a fascinating article that dispels everything I thought about why we get so tired after eating a meal and the what are bodies are really doing after eating that turkey on Thanksgiving!! 


 Why do People Get Food Comas?


Have you ever just wanted to fall straight asleep after a large meal? Do your kids often curl up and fall asleep after meals? Often we call this happenstance a food coma, but the scientific term used in medical coding for it is actually post-prandial somnolence, which pretty much just means “after-meal sleepiness.” Typically, a food coma can send people who have just eaten into a drowsy state that can last from a couple of minutes to a couple of hours. People used to think that blood from the brain was sent to the stomach for digestion after eating, and that this decreased blood flow from the brain was the reason for sleepiness after a meal. However, it has been proven that this does not happen at all, and that blood is diverted from muscle tissue to the stomach during digestion. Additionally, the brain is provided with adequate amounts of oxygen and blood flow in a regular fashion during digestion.

What is actually going on basically that in order to produce energy from food, some energy must be expended in order to break that food down in our digestive system. There are two specific things about this process that produces a food coma. First, the nervous system responding to digestion in the stomach will use up some energy in order to try and battle off any incoming germs or bacteria. Secondly, and this is the biggest factor in a food coma, the central nervous system will use energy break down sugars entering the blood, which is why there can be such an intense crash after a sugar high because of the amount of energy spent processing that much sugar. As food arrives in the stomach, the nervous system begins to kick in and activates the breakdown of the foods into usable energy. After eating, the body feels it has achieved its goal of attaining food and no longer must be on point to capture another meal, so some recharging is alright.

Eating foods that are higher up on the glycemic index, i.e. take less time to release sugars into your bloodstream, will cause glucose (sugar) to be metabolized quickly from the intestines into the bloodstream. To keep glucose levels stable, the pancreas delivers insulin to the bloodstream, which is what your body uses to break down sugars into energy. Insulin tells the body to absorb sugars, but it causes the body to stop processing an amino acid called tryptophan. You may have heard about tryptophan as being the reason why everyone falls asleep after large turkey dinners, but it turns out this compound is about as equally present in other meats like beef and chicken too. In any case, since tryptophan levels in the body usually stay pretty constant, the body will have an overabundance of it when insulin is delivered. This causes the brain to convert tryptophan into serotonin, which makes for that feeling of contentment you have after a good meal. Then in turn, serotonin can be converted into melatonin, which is the hormone that makes you sleepy.

If you want to avoid getting food comas, say if you need to do some work after a meal or something, you can try eating more foods that are lower on the glycemic index like fruits, vegetables, beans and whole grains. Eating smaller portions can also help prevent food comas as it will allow the stomach to more easily process it into usable energy. You can also alleviate food comas by doing physical activities after eating such as jogging, walking, yoga, or Pilates. These exercises can help move glucose into your muscle without the associated feelings of drowsiness.

About my guest blogger:

Patricia Walling is a web content designer in Washington state for

several websites regarding the field of medicine and careers in health
care. A self professed perpetual student, she finds herself drawn to
researching even the most esoteric information she comes across that
she doesn't already know something about. She likes travel, cats,
dogs, and children, and above all is interested in healthcare, its
history, and its future.
2011-08-22

Quick And Natural Way To Fight Bloating! Fennel Tea Will Kick That Stored Water’s Booty!

Bloat, bloat, bloat makes me feel like a big boat. Okay that is a truly not cool rhyme (and probably saying the word “cool” is not cool but I’m no spring chicken and like my old days lingo) but being bloated really does make me feel huge and then the clothes get tight and that sets an entire chain reaction of woe is me. But really, if you are like me and have a little water weight to lose now and then below is a quick and easy fix without any pills.

Drink some fennel tea! To flush approximately 5lbs of water weight in 3 weeks sip 2 cups of fennel tea daily. Our bodies use stored water to keep cool but half of women hold on to too much. This is especially true in the summer-just in time for swimsuit season-ironic isn’t it.

2011-08-17

Worldless Wednesday! First Day of School! Izzy Starts Kindergarten & Ava Is In 3rd Grade! Time Flies!!!!

So Proud of you Ava and Isabel!!!

I love you:)))



2011-08-15

After A While! To My Good Friend Brad!

This is something different for me but I wanted to share a beautiful poem by Veronica Shoffstall . I first read this when I was 15 or 16 and it really made me think. Now after so many life experiences it is invaluable to me. I hope it gives you some comfort as well!!
Love, Heidi
After a While
After a while you learn
The subtle difference between
Holding a hand and chaining a soul
And you learn that love doesn't mean leaning
And company doesn't always mean security.
And you begin to learn
That kisses aren't contracts
And presents aren't promises
And you begin to accept your defeats
With your head up and your eyes ahead
With the grace of a woman
Not the grief of a child
And you learnTo build all your roads on today
Because tomorrow's ground is
Too uncertain for plans
And futures have a way
Of falling down in mid flight
After a while you learn
That even sunshine burns if you get too much
So you plant your own garden
And decorate your own soul
Instead of waiting
For someone to bring you flowers
And you learn
That you really can endure
That you are really strong
And you really do have worth
And you learn and you learn
With every good bye you learn.
2011-08-14

Arrrribbbba! A Skinny Pina Colada With Don Q Rum Means Lots Of Fun (Even If Your Not In The Sun)! Can You Say Ole'!


Yes, it is true!!!!! The words skinny and colada in the same sentence and even better in the same drink!!  I have always loved Pina Coladas but in the past they were only for those times when I was allowing myself a little caloric luxury as the average Pina Colada has over 600 calories. Sad, sad, sad:(   But now thanks to delicous DonQ Coco rum I can put on my sombrero sit on the deck, close my eyes imagining I'm on a beach and sip a DonQ skinny colada (okay maybe 2 umm well maybe 3-they are hard to resist).

The other thing I like about this colada is it is quick and easy to make (with no pre-mixes) because when I'm in the mood for a sombrero night of fun easy and delicious are a must!  So without further ado I give you the Skinny Colada recipe! Enjoy!

DonQ Skinny Colada

2 oz DonQ Coco Rum
1 oz Unsweetened pineapple juice
1/2 oz Coconut milk

Mix all ingredients with ice in a blender at high speed.
Serve in a stemmed glass

Garnish with pineapple slice and cherry
Sombrero hat and mariachi band optional (just kidding)

ONLY 152 calories 
(see now you can have 5 of these instead of one of the old school Pina Coladas-Ok just kidding but calorie wise that is true)

If you go to the DONQ rum website at  www.donqrum.com they have all kinds of delicious recipes that are simple to create and delicious to taste.  They have a Coquitos, Coco Splash, Coco Bongo (I love that name) , DonQ Lazy Mojito, and many, many more!!!  


Arrrrribbbbaaaaa ! I see a skinny colada with my name on it so I'm out of here for now!  Enjoy!





















2011-08-12

Rolling In The Deep:) You Know!


2011-08-04

Go UnDiet! Grab This Book! 50 Small Actions For Lasting Weight Loss!

I cannot tell you over the course of my life how many diets I have been on and tried. Actually I don’t remember the last time that I didn’t try a new diet or join in on the latest Hollywood weight loss craze (remember Jennifer Aniston and the baby food diet, or the Dukan Diet or the Master Cleanse that Beyonce supposedly did). Yes, I have tried them all with some success but only to gain weight once I hit the Cheetos and chocolate again. There is nothing worse than eating baby food all day (and I didn’t like it even when I was a baby) or drinking lemon water with molasses or whatever that was and gazing over while everyone else had a burrito just so I could somehow be miraculously perfectly thin overnight.

What I finally learned is that in order to maintain and lose weight I have to exercise (I LOVE running) and I have to eat healthy foods in the right way. I thought I pretty much had the eating healthy and weight loss all down (yes I know eating a family size bag of Cheetos and 20 mini fun size Snickers with some wine is not healthy) but I could not imagine that there was still so much to learn so when I was given a copy of Gloria Tsang’s book, Go UnDiet to review I was more than pleasantly surprised at all the small changes I could make for lasting health and yes of course being thin. Thank goodness the ideas and suggestions in this book are simple, easy and delicious and they sure beat eating only pineapple and papayas or boiled eggs for a week in another one of my crazy attempts at dieting.


Thinnity For Infininty Or Following the 50 Small Actions For Lasting Weight Loss in the book Go UnDiet

There are so many things about this book that I loved that I am not sure where to start! Gloria writes this book like she is in the room having a conversation with you and makes this an easy read without all the complicated mumbo jumbo that a lot of books have that makes readers like me want to toss the book in the river. As hard as it is to condense this book down (because as I said there are so many helpful lifetime actions) I picked out a few actions that are my favorites!
Just a Few of Heidi’s Favorite tips from the Go Undiet

-Bring on the beans-Gloria tells us that beans ARE vegetables and don’t have to be lumped in another food group and used as substitutes for meats or nuts! They are a great source of fiber and protein and the best part is they really make you feel full which will help you to skip the banana cream pie!

-Add color and carbs to your plate-All fruits and veggies are considered carbs. Carb foods actually have fewer calories by volume than any protein foods and one cup of veggies on your plate has at least five times fewer calories than an equal volume of meat. Add a variety of colorful fruits and veggies and eat a variety from different color groups for optimal health benefits! Focus on eating fruits and vegetables from three different color groups at every meal!

-Un-complicate your breakfast cereal-Stock a basic grain cereal (choose one that lists whole grain flour as the first ingredient and contains less than four grams of sugar and five grams of fiber per serving) and mix with others that your love!  So you are really getting the best of both worlds here!

-30 snacks under 200 calories-Takes the thinking out of healthy snacking-1/2 cup carrot sticks, 3 tablespoons hummus and a 4 inch pita one of my flavor favs!  So many more great ideas with all the calorie info!

-Top 60 super foods- Blueberries, chickpeas, mushrooms, edamame, green tea and tomatoes just to name a few and these are foods you can put in your daily meals (sorry no chocolate or martinis on the list).

This book really is a way to learn how to live a healthy life without dieting and how to do it simplified for life! Gloria Tsang also has a website http://www.healthcastle.com/ where she compares popular foods and gives even more great tips! I am so glad that I had the opportunity to read and learn from this book… no more diets for me because I am now the Undiet girl!!  Grab this book oh and let's not tell Gloria I'm eating a chocolate chip cookie right now... but hey now that I know how to eat better I can sneak in a treat or two right?! Sigh...


Gloria Tsang-Author of Go Undiet



2011-07-28

Re-post-One of my favorites-Beautiful Costa Rica!

Someone asked me what were some of my favorite posts.  This one brings up great memories so I am reposting.
:)))))


"You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present. "~Jan Glidewell

"If you are still talking about what you did yesterday, you haven't done much today. "~Author Unknown
Iguana at the JW Marriott in Guanacaste

"The weak can never forgive. Forgiveness is the attribute of the strong." ~Mahatma Gandhi







Playa Avellana
I have just returned from a relaxing and spectacularly beautiful Costa Rica! I love going there and the natural beauty never ceases to amaze me. It was great to see some old friends and meet some new!   Anyway, home now with lots of great things to write about soon! I tried some amazing Don Q Coconut Rum with a low cal Pina Colada recipe I want to share and tried some incredible CocoaWell vitamins that had to be the reason for me feeling so energetic and amazing and read a terrific book about how to be healthy and trim with the Undiet!!!! Can't wait to share all these things with you as soon as I get back into my routine here in a few days.  Time to get back to my running and eating well too because vacation was far too fun!! Here
are just a few pics of my vacation!
Deanna and I at Hacienda Pinilla

I would like to send out a special thanks to my dear friends in Costa Rica who made our visit so special and so much fun! You know who you are:)



Pretending to pose for geriatric version of Sports Illustrated. Silly
2011-07-19

Vitamin D You Are The One For Me! 10 Reasons To Get Your Vitamin D! Eat These Foods And You Will Be Sunshine Happy

The benefits of vitamin D (often known as the sunshine vitamin) keep surprising researchers as the list of benefits from it keep showing themselves. Just take a look below at all the benfits your body can reap from a little of the sunshine vitamin.  Now I will admit absolute disappointment to not see Cheetos, chocolate and martinis on the food list below but I guess I can't have everything. 

10 Great Reasons To Get Your Vitamin D

1. Brain- Cuts stroke risk-may help prevent depression

2. Eyes-Lowers risk of macular degeneration

3. Mouth-Decreases risk of gum disease

4. Heart-Lowers chances of cardiovascular disease

5. Lungs-May reduce lung cancer risk

6. Breast-Cuts chances or breast cancer

7. Back-Lessens likelihood of chronic pain

8. Legs-Fights age-related weakness

9. Calves-Lowers risk of blocked leg arteries

10. Bones-Strengthens


Vitamin D Rich Foods


Wild salmon 3 oz = 420 IU

Atlantic mackerel 3 oz = 320 IU

Sardines 1 can = 250 IU

Shrimp 3 oz = 150 IU

Skim and 1% low-fat milk 1 cup = 100 IUS

Shittake mushrooms 4 items = 260 IU

Fortified yogurts like Dannon Light & Fit 1 cup = 80 IU

Fortified cereals:Multigrain Cheerios 1 cup = 40 IU; Post Bran Flakes 1 cup = 40 IU; Kashi Vive 1¼ cup = 80

Now with all these benefits I can understand why my cats love to find a place in the nice warm sun and curl up. Keep in mind that current U.S. guidelines recommend for 200-600 IU of D per day (depending on age) but many experts recommend at least 1,000 IU of D per day. So, by eating vitamin D rich foods, taking a vitamin D supplement or whole food multi (that is what I do-see pops in the upper left hand corner) and getting 15 minutes of sun on your hands a few times a week you will be all set!

Source-December 2008 Good Housekeeping

2011-07-13

“The Sea, once it casts its spell, holds one in its net of wonder forever.” Jacques Coustea

Has there ever been a place in your heart and soul that feels you with awe, wonder and complete serenity? I hope so because having that place even if it is far away is such a source of unbelievable joy. I have a place like this and I think of it every day and the memories (most of them anyway-lol) give me peace.

Something happens to me when I sit on the sand and watch and listen to the waves. It is like nothing else I have experienced in my life and such a wonderful serenity and gratefulness of being there. The memories and sounds in my mind calm me on a bad day and constantly renew my faith and spirituality. I love the natural beaches of Central America because they are not full of shops, and clubs and people but instead surrounded by jungle mountains, iguanas and monkeys and my favorite meal that I can only get there. I am counting the days until I will be sitting on the beach with a foo foo drink taking in the beautiful sounds and scenery.
I hope you too have somewhere that gives you this!

“It’s hard for me to put into words why I like the beach so much. Everything about it is renewing for me, almost like therapy...Beach Therapy”

--Amy Dykens

“The beach is in our blood. Everyone in our family returns to the beach instinctively, just like the sea turtles.”
--Sandy Archibald


2011-07-10

Sappy Sunday-Colbie Caillat- I Never Told You!

I think most of us have someone that we think of when we hear this song. Beautiful voice and I love the ocean scenes. Makes me even more excited to be at the ocean in a couple weeks!!



 
2011-06-28

Heidi's Favorite Meatless Foods! No Need To Have A Cow Look Below and See How!

My good friend at work Peaches (Keith) came up to me and was asking me that since I am a vegetarian and he is considering becoming vegetarian for health reasons if I could offer any advice on things I like to eat, meals, etc. I rattled off several of my favorite options and told him that I would send him a list of things that I have tried and loved so he would not have to go through the process of spending lots of money on icky vegetarian products. He then asked me if I had a list on my blog and it hit me that I don’t and have no idea why because I should since it just might help anyone else out there wanting to be a vegetarian or just try some meatless options.

Below are some of my favorite vegetarian products that you can buy in most grocery stores. Now these are my favorites and you may like something else but I have tried some vile stuff and I say all below ooozzzzzeeeeee yumminess and are free of animals. By the way nobody is paying to put them on my list although I wish they would because I would like a vacation soon. Lol

Heidi’s Favorite Vegetarian Products!

Boca Flame Grilled Meatless Burgers-MMMMM… Grilled or on the oven these are my favorite meatless burger! They have 5 grams of fiber and only 1 net carb with 120 calories and 14grams of protein. I love these with sautéed mushrooms, mustard, lettuce and tomato. Best taste and I have tried a lot!
Lots of great recipes and product information at their website Boca.

MorningStar Farms Veggie Crumbles, Veggie Bacon, Veggie Sausage Patties, Links-Pretty much anything from MorningStar Farms I love. Their corn dogs are to die for too!!! They also have entrees like lasagna with the meatless crumbles, and a veggie chik enchilada as well as a new biscuit with veggie sausage in it. Their website gives some great recipes and product information… MorningStar Farms

Amy’s Kitchen Natural and Organic Foods-Okay again so many wonderful entrees and products but my two personal favorites are the Organic cheese enchiladas (my kids love these too) and their spaghetti rings with veggie meatballs. They have so many incredibly good and healthy products that it is very hard to choose but I have NEVER tried anything of theirs that is not outstanding!! Probably one of my favorite brands. Amys

Yves Veggie Cuisine Veggie Dogs, Pepperoni, Salami, and Bologna- I like this brand a lot for the lunch meat and hot dog substitutes. I have not eaten their veggie crumbles, brats, or veggie chicken but they are on my list to try. Yves

Quorn Naked Cutlets and Turk’y Roast-These are hands down the best meatless alternatives when it comes to a meatless chicken breast or meatless Turkey roast. I make the Turk’y roast on holidays and it is amazingly simple and delicious! Sometimes I have to double check the box to make sure it really is meatless .lol. They have other products as well like a Gruyere meatless chicken breast and it is beyond words good! Quorn

Tofu-Believe it or not I have not I have not even come close to mastering making good tofu even though I have been a vegetarian for 20 plus years. I don’t know why but I can’t seem to make it to where I like it. I do know the extra firm tofu is the best as far as taste. If you have any recipes that are easy (that’s the key word-easy) let me know! I am forever trying to find a way to make good tofu or I would settle for even edible at this point.

LightLife Smart Deli-I love their faux turkey and ham deli meat!

Tofurky- Great meatless turkey lunchmeat and jerky, also a tofuky roast and gravy. Very good.

Now, I also eat tons of fresh (try for organic when I can afford it) veggies and fruits, lentils, black beans, whole grain breads, hummus and well of course chocolate and Cheetos (we all have to splurge). I don’t really care for milk or eggs but if eating eggs only do the organic, cage free where the chickens are treated kindly and not pumped full of antibiotics and other unhealthy things as well as either soy milk or Organic milk. I am sure that I have forgotten some things but I think above gives you a good idea of some delicious meat alternatives. I think I’m off for a piece of triple chocolate cake now-all this healthy talk is making me crave some sugar balance:)

Heidi

2011-06-23

Bikini Mom Body Wanted and a Big Bad Belly-Daily Mail Belly Tricks!!Bikini Mom!!



 

Ohhh the dreaded bikini and the very, very, very bright sun that exposes every inch of us. Sigh.  Well I am always in search of new ways to banish my booty and belly (amongst other things) and saw this article in the Daily Mail today! I love it and the tips in it are some that I have been told by trainers and nutrition experts.  I hope that this will help you feel a little more confident in your swimsuit.  My personal favorite tips are the eating of the good fats, exercise, lots of water, eating mostly fruits, vegetables and nuts (I am a vegetarian so don't do the lean meats they recommend ).  I like to run but since my ankle has been bad I have had to tone it down and do maybe 4-6 miles 4-5 times a week instead of the 10 miles I was doing most everyday and that has been hard on me so I have been compensating in my eating by focusing on hummus and carrots or nuts for snacks, egg white and vegetable omelets and unfortunately not nearly as much wine as I would like. lol.   Also, I like the recommendation below of doing weights because that really does help in that the more muscle you have the more you are going to burn calorie wise.

As you can see by my bikini pic I am a work in progress and trying everyday to improve my health and body but the temptations of my beloved sodas, Cheetos, chocolate and wine make it hard. I don't care what anyone says.... there is no way a berry tastes as good as delicious chocolate. 

Anyway, enjoy this great article-it is a bit long but very, very, very helpful!

Heidi

 How to tame your tum: Is yours a spare tyre or a stress bulge??? Finding out your tummy type is the key to getting a perfect midriff

By Daily Mail Reporter


For many women, getting bikini ready means tackling one dreaded area in particular — our tummies. 

Most of us still think the best way to achieve a washboard stomach is by doing hundreds of sit-ups. Not so, says A-list trainer and body guru James Duigan.
James, who sculpts supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s identified five key ‘tummy types’, all of which require a different approach to achieve successful toning.


Get a flat stomach: First you need to identify your tummy type 


Once you’ve identified your type, you can transform it following James’ tailor-made plan and get that flat tummy fast.

THE SPARE TYRE TUMMY

The spare tyre: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough


HOW TO IDENTIFY THIS TYPE
These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods.
Luckily, this ‘spare tyre’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough. 

TYPICAL BAD HABITS

‘If you exercise very little, eat lots of sugar and refined carbohydrates in products like biscuits, cakes and white bread, or rely on starchy carbs like pasta and rice, you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James. 

MIDRIFF MAKEOVER PLAN
  • Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and podgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’
  • Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavour.
  • ‘Ditch calorie counting in favour of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’
  • ‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym.
TOP TIP FOR THIS TUMMY 

If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities

HOW TO IDENTIFY  THIS TYPE 

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse.
‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’
Stressed tummies will also be fairly hard to the touch, rather than wobbly. 

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience. 

MIDRIFF MAKEOVER PLAN
  • Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’ 
  • Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
  • Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
  • Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, Brazil nuts and seeds.
TOP TIP FOR THIS TUMMY 

Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (£30 for 20 servings, bodyism.com) can also help the body unwind.

THE LITTLE POOCH

The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie

HOW TO IDENTIFY  THIS TYPE 

These women are likely to be busy mums or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James. 

TYPICAL BAD HABITS

‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James. 

MIDRIFF MAKEOVER PLAN 

  • Good nutrition and plenty of fibre are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oatbran and wholemeal grains are good, natural sources of fibre.
  • Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.
  • It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.
TOP TIP FOR THIS TUMMY 

 Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.

THE MUMMY TUMMY

The Mummy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mum, have little time for themselves

HOW TO IDENTIFY  THIS TYPE 

Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then.
‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’ 

TYPICAL BAD HABITS

Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’

MIDRIFF MAKEOVER PLAN
  • ‘Fish oil supplements turn on  fat-burning hormones and turn off  fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’
  • Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired mums,’ says James.
  • Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.
  • Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’TOP TIP FOR THIS TUMMY 

Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. 

THE BLOATED TUMMY

Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion


HOW TO IDENTIFY  THIS TYPE 

 Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet. 

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realising you’re intolerant to them.

MIDRIFF MAKEOVER PLAN
  • ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.
  • ‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for a fortnight to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’
  • Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when  digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.
  • Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.
TOP TIP FOR THIS TUMMY
 
Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.

2011-05-31

Meal Patterning Food Target (Chris Johnson) Chart-Kiwi, blueberries, mmmmmmm

Below is Chris Johnson's meal patterning food target chart.  There is a book that goes with this but I wanted to show you the chart because it provides a simple way to see what you benefit from eating and what you do not benefit from.  For example, blueberries, kiwi, olives, fresh greens are in your best and white starches and soda are poor.  I can look at this wheel and it simplifies my shopping!

Hope you enjoy!

2011-05-28

Oh how I love these Nike Just Do It Ads! I remember these from years ago! Inspiration for the soul!

One of my favorite posts for inspiration so reposting!

I remember many years ago when Nike came out with the Just Do It ad campaign and I was hooked and loved it!  They had wonderful ads that motivated and spoke to me-they hit home because it seems we all in one way or another can relate.  Here are a few of my favs! Enjoy some inspiration for the soul.....

“Sooner or later, you start taking yourself seriously. You know when you need a break. You know when you need a rest. You know what to get worked up about and what to get rid of. And you know when it's time to take care of yourself, for yourself. To do something that makes you stronger, faster, more complete. Because you know it's never too late to have a life. And never too late to change one.”  Nike


"Too often we are scared. Scared of what we might not be able to do.
Scared of what people might think if we tried. We let our fears stand in the way of our hopes. We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why?
After all,we do only go around once. There's really no time to be afraid. So stop. Try something you've never tried.
Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court.
Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter.
Travel to a country where you don't speak the language.
Patent something. You have nothing to lose and everything everything everything to gain. JUST DO IT." -

1992: Barry Sanders


"All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough, they'll say you're the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. They will tell you no. And YOU WILL TELL THEM YES." - Unknown Nike


and so much easier on others? Did somebody
say something once that stuck in our brains and won't
go away? Did we mispronounce something in French,
did we trip in front of some guy, did we make some
huge mistake that we've never gotten over?
What haunts our fine bodies and our fine
hearts and makes our heads spin with an image
of ourselves we can't accept? We tell our
friends not to be so hard on themselves and we tell our
loved ones not to be so hard on themselves and we tell
ourselves
we're just not being hard enough.
We are such funny women sometimes. We
blame ourselves when blame does not apply (terrible
word, that blame). We feel guilty about what we should
have done better (terrible word, that should). We are
harder on ourselves, harder than we would be on
anybody else, anybody. Complete strangers! Big dogs!
People we don't even like!
And the things we expect are so darn
weird, things our mothers once said we should be
able to do or our fathers wanted us to achieve or our
great Aunt Charlotte wanted us to try and they didn't
know that their words would stick
like glue to our hearts with a list of
expectations wrapped around it. Look: all these
expectations get old, real old, and only you know
when to yell uncle.
Uncle. Uncle. Uncle.
Because for one moment of your life you feel like
feeling ... perfect. You feel like dashing into those hills
or those open roads or right into the air itself
and that's just what you might do
so Ha
You feel like that rusty old image you carry
is slipping away, right over the edge of a mirror and out
of view. You feel like moving and if you trip, you trip, if
you fall, you will get up. And the air feels like it will
carry you and push you and it's like nothing your feared
it would be. And of course everything you expected it
would. Nike

The last paragraph in the last ad is the one that I can relate to when I run! I feel so free and the world is behind me and I can do anything in that moment."

So as Nike says (yes I'm being cheesy here)..JUST DO IT:)