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Update - February 14 2012

Feb 14, 2012 - 4 comments
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Nutrition

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update

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Weight

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depressed

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strength training

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Weight gain

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Weight Loss



I've been away from MedHelp for a bit and slacking.

I went back up to 156 (ugh).

I joined the site bodybuilding.com and have started Jamie Eason's LiveFit program. It is a combination of training and nutrition (which is my biggest issue) and I will be focusing my energy on this.

Since my weigh in on February 7 I've dropped to 152.5. Pretty cool.

I am incorporating a cheat day too as I believe I have the binging problem where I am good about depriving myself junk.... and then I break and eat poorly and gain back the weight I've lost... and then I'm depressed about it and slack at the gym. AGHH!! It's a horrid cycle.

Was in the 140s when I started on here and now around 10lbs heavier. Still bummed about it but excited about the program and figuring out better nutrition.

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by specialmom, Feb 14, 2012
Hi there, well---------  you'll get there hon.  You have the mindset to do it.

I was doing terrific also and fell off the wagon recently.  It started with a surprise box of cookies my aunt sent me.  Ugh.  Today is Valentines day and I have a box of my favorite----- choc covered strawberries given to me this morning as a surprise.  It's staring at me and begging me to eat the.  All them. Right now.  I'm back to thinking "well, tomorrow is a new day . . . and the day after that . . . and the day after that."  I've not gained the weight back but WILL if I keep this up.  

I agree about a cheat day.  That makes a big difference for me.  And I'm going to check out this LiveFit program!  Honestly, we are in the dead of winter here and I'm finding myself really lax about the exercise I need to be doing.  Ugh.

so, I know what you are saying.  It is a challenge.  But hey, tomorrow is a new day, right?? . . .

Happy Valentines day dear!

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by gymdandee, Feb 14, 2012
http://www.everydayhealth.com/publicsite/recipes/viewall.aspx?ShowValueDatas=

Start the morning off right with a tasty protein boost. Adding protein to your diet will build muscle and help control blood glucose levels. This smoothie recipe can help prevent diabetes and add fiber to your diet while still tasting great.
Ingredients 1 cup Greek yogurt, 1/3 cup almonds ½ cup berries.
Add Greek yogurt, almonds and berries to a blender. Blend until smooth.  


Foods for Longevity
By Mao Shing Ni, L.Ac., D.O.M., PhD
Find longevity at the end of the rainbow! The new dietary guidelines from the American Dietetic Association encourage us to color our plate with a rainbow of foods.
 
Interestingly, these guidelines correspond to an age-old Eastern philosophy that one should eat foods of every color each day. Eastern wisdom believes that health and longevity depend on a balance of the five elemental energies; the elements are represented by five colors: red, orange/yellow, green, white and blue/purple.

Both Western nutritional science and Eastern wisdom agree: When you eat all the colors, you are working far more disease-combating nutrients and vitamins into your meal. Eat your way to longevity by consuming the five-color spectrum every day in each food category – vegetables, fruits, beans and legumes, nuts and grains.

Red
The pigments that impart the red coloring to many foods are known as anthocyanins, flavonoid compounds that fight free radicals and prevent oxidative damage to cells. The antioxidant lycopene found in pink grapefruits, tomatoes and watermelons has been shown to reduce the risk of prostate cancer. Add red to your meals by tossing a handful of raspberries, strawberries, goji berries or pomegranate seeds into your cereal, slicing roasted beets or red bell pepper into a salad, or adding cooked red adzuki or kidney beans to a rice dish. Go nuts with pecans, and get red-hued health gains with buckwheat and amaranth grains.

Orange and Yellow
Thanks to the carotenoid pigments in such orange vegetables as sweet potatoes and pumpkins, we can brush free radicals away, improving eyesight and bolstering the immune system. Beta-carotene, which is the precursor to vitamin A, can help reduce the risk of cancer and heart disease, while the vitamin C and folate in citrus fruits can peel away free radicals and boost immunity. So, go ahead, enjoy some creamy, roasted butternut squash or a juicy tangerine. Orange-yellow colors in other food categories include almonds, cashews, corn, millet, chickpeas and butter beans.

Green
The green pigment in plants, called chlorophyll, increases blood-cell production, and improves oxygenation, detoxification and circulation. Greens also contain lutein, a phytochemical that helps reduce the risk of cataracts and age-related macular degeneration. These are but a few examples of the myriad of greens that benefit your health. To color your health green, enjoy broccoli, kale, spinach, bok choy and other leafy greens. Other green cuisine choices include kiwifruit, avocados, apples, grapes, lime, asparagus, lentils, mung beans, pistachios and pumpkin seeds.

Blue, Purple and Dark
Like red berries, blueberries and blackberries receive their coloring from phytonutrient flavonoids. The phytonutrients found in blue and purple foods keep blood vessels healthy, benefiting your cardiovascular system and lowering your risk of heart disease. Flavonoids also help reverse short-term memory loss that comes with aging and may help prevent cancer. Boost your dark-food intake with raisins, dried plums, black mushrooms, purple cabbage, blueberries, blackberries, purple potatoes and eggplant. Don’t forget your nuts, grains and beans: flaxseeds, walnuts, chestnuts, black beans, navy beans, quinoa, black wild rice and seaweed, too.

White
Whether you prefer a crispy daikon radish, pine nuts or a luscious sweet pear, the anthoxanthins in white foods can help lower your blood pressure and cholesterol. If you love the crunch and spice of a white onion, then you will be happy to know that these tearjerkers are chockfull of the flavonoid quercetin, known for its anti-inflammatory properties and cardiovascular health benefits. Other white foods to help ward off disease include garlic, potatoes, turnips, mushrooms and cauliflower. Soy beans, white beans, rice and barley are other white food choices to work into your meals.

Grilled Portobello Mushrooms
Ingredients
3 portobello mushrooms
1/4 cup canola oil
3 tablespoons chopped onion
4 cloves garlic, minced
4 tablespoons balsamic vinegar
Directions
1. Clean mushrooms and remove stems, reserve for other use. Place caps on a plate with the gills up.
2. In a small bowl, combine the oil, onion, garlic and vinegar. Pour mixture evenly over the mushroom caps and let stand for 1 hour.
3. Grill over hot grill for 10 minutes. Serve immediately.


 Energy Bars
Work Time: 10 Minutes / Total Time: 55 Minutes + Cooling Time / Servings: 18
2 c cereal, coarsely chopped, 3/4 c roasted unsalted nuts, coarsely chopped, 2 Tbsp whole wheat flour,
3/4 c dried fruit, coarsely chopped, 1/2 c second nut or fruit or an extra (see chart below for quantities), optional.  1/3 c sugar, honey, or brown sugar, 1/2 tsp salt, 2 lg egg whites, 1/2 tsp vanilla or almond extract, optional. 1. Heat oven to 300°F. Line 9" x 9" baking pan with foil. Oil and flour the foil. (An 8" x 8" pan can be used. Just bake 5 to 10 additional minutes.) 2. Mix cereal, nuts, fruit, flour, and an extra, if using, in large bowl. 3. Combine sugar and salt in small bowl. Whisk in egg whites and extract, if using. Pour mixture into dry ingredients and stir to combine. 4. Pat into the prepared pan with moist hands or plastic wrap. 5. Bake until bars are dry to the touch, 45 minutes to 1 hour, depending on ingredients used. Cool completely.
Choose your favorite from each of the first three categories and stir them up! Then add from Extras if you like.
(Cereal) cornflakes, granola, muesli, puffed rice, rice flakes, wheat flakes  (Dried fruit) apples, apricots, blueberries, cherries, tart or sweet, cranberries, dates, figs, mangoes,
peaches, pears, pineapples, raisins, strawberries.  (nuts) almonds, cashews, hazelnuts, macadamias, peanuts, pecans, pistachios, walnuts.
(Extras) 1/2 cup chocolate chips, 1/2 c peanut butter chips, 1/2 c pumpkin seeds, 1/2 c shredded coconut, 2 tbsp. crystallized ginger, 2 tbsp. flaxseed, 2 tbsp. poppy seeds,
2 tbsp. sesame seeds, 2 tbsp. sunflower seeds, 2 tbsp. toasted wheat germ.


Preworkout Shake 
Start with 1 1/2 scoops of protein powder (about 30 grams) and 12 ounces of nonfat milk instead of water. This yields roughly 240 calories, 40 grams of protein, 16 grams of carbs, and 3 grams of fat. Toss in some fruit for flavor, or a tablespoon of peanut butter or almond butter for a creamier shake. These will boost calories, carbs, and fat, but they're good for your overall diet 
Buzz the concoction in a blender. Add ice if you like your shakes thicker. If you're using a shaker bottle, prevent clumping by pouring about a cup of the milk into the bottle before adding the powder. Shake it up until the powder is well incorporated, add the rest of the milk, and shake again until smooth. 
Drink your shake within the hour prior to your workout. This is the best time to fuel your muscles for high-intensity training. I suggest If you use whey protein only buy concentrate not isolate!
Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three problems with that...
All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors.
Many protein powders both whey and non-whey could contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals.
You want to avoid these products at all costs because any high concentration of heavy metals taken over time could lead to serious health consequences.
I like nutrabio      www.nutrabio.com



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by LaDonnaF, Feb 15, 2012
specialmom, tomorrow is indeed a new day. Was annoyed last night but still got my workout in... didn't do as much cardio BUT this program doesn't call for cardio during training days so it is optional and I ran a mile... better than nothing.

Was proud of myself that I did everything in the program even though I wasn't feeling it. The gym has gotten packed... will probably move out of the women's section despite the fact that it is the only area with FANS! Ugh.

Today is the last day of training on the program and then the rest are 'rest' days. Will probably do at least one class over the weekend so.. feeling better about it. Also going grocery shopping so I can follow the nutrition part of the program. Excited!!

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by specialmom, Feb 16, 2012
I think I'm going to try gymdandee's portabella mushroom recipe.  Doesn't that sound good??

Hows it going Ladonna??  I'm doing fine today but yesterday was another 'bad' day.  Husband surprised me with my favorite dinner from my favorite resturant.  I try so hard to watch portion control but it is hard when it is in a carry out container.  Then I go through the thought process of . . . well, I hate to throw it out and if I don't eat it all now, then I'll eat it tomorrow and it will be two bad days rather than one so I might as well get it over with. . .  yeesh.  The tricks we play on ourselves to eat bad food!!  

But today is another day and so far so good.  I'm making a healthy, low cal dinner and avoiding all my temptations and triggers.  I'm going to give up my weekend 'cheat day' as I just had a few days that would qualify for that already.  

It's depressing when you've made progress to go backwards.  One day at a time.  AND . . .  I'm going to get a workout in today if it kills me.  I do things with my kids that are cardio related but feel like that is different that a full blown mom workout.  So---  that is my goal in a short bit.  

Okay, whew.  My point of this is that I hope YOU have had a good day and are on track!

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