Tuesday, January 31, 2012

Water, Water, Water and What?? More Water!!

OK am I am going to try and recreate this blog post...for some reason the auto save didn't work and when I hit post it was gone :( 

So we all know that water is important, we are supposed to drink at least 8 8oz glasses a day...but how many of you do that?  How many of you drink more?  Water is so very important for so many things and I hope that this post will help you to realize that.  Dehydration is linked to so many things, headaches on one side of the spectrum and death on the other!  Yes, people death!  Here are just a few of the important facts you should know about water:

Did you have any idea that water was that important to our body??  And here is more:

The functions of water in human body are vital. The water:
  • Transports nutrients and oxygen into cells
  • Moisturizes the air in lungs
  • Helps with metabolism
  • Protects our vital organ
  • Helps our organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies
  • Protects and moisturizes our joints
Look again at the picture above...WOW!!!

So, what could happen if we don't drink enough water every day?  Here are a few:

  • Tiredness

  • Migraine

  • Constipation

  • Muscle cramps

  • Irregular blood pressure

  • Kidney problems

  • Dry skin

  • 20% dehydrated – Risk of death

  • Yes, there really truly is a risk of death if you become severely dehydrated!  So what are the signs and symptoms that you can look for (listen to body...it really does speak to you!)
    Are you peeing Dark Yellow or Orange?  You do not have enough water!!
    Are you Tired?  Water is a source of energy!
    Do you have dry skin?
    Are you hungry?  Yes, hunger could be an indicator that you are thirsty...drink a glass of water before you reach for the food.
    Are you Thirsty? This is your body's way of telling you that it is already dehydrated...stay ahead of the game, drink, drink, and then drink some more.  An easy way to do this?  Drink your 8 oz every hour on the hour....if a new hour approaches and you havent' yet finished your glass, guzzle it down and refill it for the next hour.  Take water with you everywhere!  Sip it constantly through the day!  The benefits to your water intake are innumerable but here are the top 11 from Mangosteen.com
    1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
    2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
    3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
    4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.

    5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
    6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
    7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
    8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. 
    9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
    10. Good Mood: Your body feels very good and that’s why you feel happy.
    11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
    WOWZA...water does all that?!  And more!!  So take a look at that glass of water and realize the potential you have to be better, live healthier, have the extra energy, be in a good mood, look younger and be regular!!  What do you have to lose? 

    But I don't like the taste of water....Don't give me that excuse...figure out how to be creative with you water...Naturally!  Do not constantly go for the Crystal Light or other drink additives...do not drink your calories!!  Do those on occasion but instead try some of these:

    Add a slice of cucumber, orange, lemon, lime, strawberries
    Maybe a spring of mint is more your palette.....what ever it is try something....does it have to be ice cold, do you prefer it room temperature?  Every one is different and just because you like it one way doesn't mean that someone else will either...experiment and be different...maybe sliced apples or Mango...the ideas could be endless - especially if you mix any of the above together! 

    Keep it fun, enjoy it and look at the benefits again....your water will never look the same!

    A man may well bring a horse to the water, But he cannot make him drink without he will. - John Heywood

    I hope you all have the will to drink!


    Thursday, January 26, 2012

    Dire need of Chocolate when dieting...What is a girl to do??

    If you are a woman, or married to one, have one close to you in your life, you know that once a month there is a dire NEED of chocolate, there is no way around it, you have to have it and you are not happy till you get it....so what do you do when you are dieting and that need occurs?  You get creative!  Try Sugar Free Fudgscicles, Sugar Free Chocolates, (Dove, Russel Stover and Hershey's all have some that aren't too bad - but be careful, these will make you gassy and/or act as a laxative!)  Chocolate protein powders are another great direction to turn...a couple of my favorites: Optimum Nutrition Rocky Road, or Caramel Toffee Fudge.  Protein bars are ok too just watch your fat and carbs in them - I use these more on a rare occasion. 

    But! Here are a couple recipes that I got from my trainer that are DELICIOUS and do the trick too:

    Shelly's Quick Chocolate Fix:
    1 Scoop Chocolate Whey Powder
    1Tbsp Dark Cocoa Powder
    1TbspSplenda or Stevia
    1Tbsp Natural Peanut Butter
    2Tbsp Oats
    liquid Egg Whites (all whites are pasteurized)
    Place all ingredients into bowl, except egg whites....slowly add egg whites to mix just until moist (like cake batter)  You can eat as is or warm for a few seconds in the microwave (not too long because it will dry out - I put it in for literally no more than 15 seconds - kinda turns into a lava cake - use your imagination though)

    OR make these cookies and package three to a baggie and freeze for a quick on hand snack...but beware, they are super yummy and you could lose control - these are great to fight that Girl Scout Cookie urge too!!

    Shelly's Choco High Protein Cookies

    1/2 Cup Natural unsweetened Apple Sauce
    1/4 cup Baking Splenda
    1/4 cup Brown Sugar Splenda
    2 egg whites
    1/2 cup Natural Peanut Butter
    1/2 tspn Vanilla (I like to use almond instead) extract
    1/4 tspn baking soda
    3/4 tspn baking powder
    3/4 cup Whole Wheat Flour  (you can use a little less to keep them moister)
    1 cup oat bran (quinoa works well too - gives it a yummy crunch)
    1/2 cup whole oatmeal
    1 heaping scoop Chocolate Optimum Chocolate Whey Protein Powder
    2Tbsn dark chocolate powder
    and 1/2 cup dark chocolate chips (can omit)
    also yummy to add (when not in contest prep) dried cranberries or cherries, almond slices

    Preheat oven to 350/  Mix applesauce and sugars then mix in egg whites and stir well.  Stir in PB and vanilla (or almond) and beat till smooth  Add remaining dry ingredients one by one mixing well.  Drop Tbsn size dough (pampered chef small or med scoop work perfectly) on cookie sheet sprayed with pam and cook for 10-12 minutes.  Don't overcook - they are best soft.  Can add more or less chips or protein to adjust sugar, protein :)

    These little treats are great for Aunt Flo or any time you need that little bit of sweet.....It all comes down to discipline still, you must stay in control no matter what bit of chocolate you go for...small changes they are what make the big difference in the long run.  Hope this helps to keep you in control when that dire needs takes over!

    Today's Quote or the Post:


    Stay on track everyone....it's YOU who makes the difference in your life...live it healthier today! 


    Wednesday, January 18, 2012

    Catching up

    I am a horrible blogger.....I am sorry that I have not been on task a bit more here but it's been a hectic start of 2012!!  3 back to back deliveries, training, family, laundry - the list goes on and on....there is always an excuse right?!  I need to find the excuse not to NOT get in here and update my few followers ;) 

    Today at the gym was my reminder that I do have those of you who follow me and are inspired by my ambitions and I need to keep you all updated and hopefully honest at your workouts and diets (yes, I said that horrible horrible word!)  DIET (did I eat that?!) This isn't a diet folks, it's your life!!! Take control of it and be better for yourself, your spouse, your kids, your friends!  Set the example and others will follow.  I know this to be true - Many of my friends near and far have made the change, and I hope are know are inspiring others to do the same.  It's not going to be easy but it is going to be worth it...these are words to live by - truly they are!  But, let me get off my soapbox - what happened in the gym today that I want to share?

    I was working out and my friend Stacy came in...I met Stacy at school last year,  came to find out that we are both from New Mexico (she's from Santa Rosa but we get past it ;) )  Stacy was just beginning to make changes in her life to become healthier, she started running and hanging out with different people and she was really starting to shed the pounds...she's dropped 40 pounds people!!  She's now taking steps to work on the diet part....yes, that horrible word again.  I've mentioned it before it really is 80% diet and 20% working out...if you aren't eating right, your body is not going to look right.  You are a walking billboard of the food you put in your mouth - no matter what you put on that paper or food journal, the truth is just a glance at that butt, those thighs, the jiggle in the middle, the second hello from those triceps.  BUT, exercise is a part too they go hand in hand.  So back to Stacy....she's been doing great, she is making the change and setting the example for her beautiful little girl and her husband is very supportive too...but there are mean people out there (some not intentionally but it can still happen)  I like to think of those people rather than being mean...being jealous!  Yes, they are jealous.  She had a (I don't really want to say friend but an acquaintance?) say some mean words to her....words that hurt - words that once said cannot be taken back.  Yes, the words were mean, but I would like to think that they were spun more from jealousy. 

    These people are everywhere...they want to lose the weight too, they want to make healthier  choices but they don't have the support, the will power, the drive whatever their excuse is and so they want to knock you off your all mighty high horse (yes, that is what they see - you are better than them and rubbing it in their face)  I know, I was once there....I wanted what everyone else had, but I still wanted to eat my cake and ice cream!  I didn't have the drive, I had excuses - but did that mean that I could be rude?  that I could make comments that would hurt the other person?  No it didn't but I still may have done that unintentionally.  And I am sorry for it...but, until I realized that it was me that needed to make that change, I hate to think that I was that person....I finally though had to stop hanging out with people who didn't have the same goals, people who would take me off the wagon, offer me the cookie, the cake, the candy.  It was hard but you truly do grow wiser with age, you need to surround yourself with people who are like minded, who will support you and you have to support them too.  This is not easy but it is worth it!!  I don't remember where I heard that (face book or pintrest I'm sure) but it is so true.  It is not easy, you will meet people who want you to stay the same (I think this was the case with the acquaintance), you will meet people who will support you (Stacy I support you!), you will have good days in the gym and you will have bad days too!  You need to dig deep sometimes more than others for that motivation, the roller coaster ride is all part of it...but in the end it is worth it!  You will feel better about yourself, you will be living a longer life, you will be healthier, and you will inspire others to follow the road you have decided to make as your path.  Be the better person, don't belittle others because their goals are not yours but support them in what they are doing and if you have people in your life that are not supportive of your goals for a healthier lifestyle, they truly are not your friends and you need to take this time to evaluate if they are doing more harm than good for you and if so, cut them out...it really will be their loss not yours

    stumble, it's getting back up and starting fresh that sets us apart from the rest!

    Thanks for letting me rattle on and thank you, thank you for supporting me!

    Today's Quote of the Post:
    I never said it would be easy....but it will be worth it - unknown

    The things you work harder for in your life really are the most rewarding!