Friday, January 29, 2010

Will Smith Inspires!

If you haven't noticed I love to be inspired by quotes & videos!  I was sent this Will Smith Video today and it totally captivated me!  He says "There is no reason to have a Plan B, because it distracts you from your Plan A"...I've never looked @ it like that!  I hope you take the time to watch this video and let it inspire you to never give up on the person you know you can be...believe in yourself, believe in your dreams, you are worth it!

"You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do. "

~ Eleanor Roosevelt

First say to yourself what you would be; and then do what you have to do.
-Epictetus

Thursday, January 28, 2010

Me...A Runner? YES!

It has always been a dream of mine to lace up my tennis shoes and just hit the open road...without huffing and puffing and feeling like by the time I got to the end of the street I wasn't going to pass out of course!  Well, I decided that 2010 is the year for me to release my fear and become the runner I have always envisioned myself to be!
I downloaded the Couch to 5k Application on iTunes at the beginning of January and yesterday I completed Week 4 Day 1!  This app is AWESOME!  I love it!  I'm excited about running & I look forward to my workouts since every week is different.  You can download music to play while you are running.  The app also tells you when to run, when to walk, when you are halfway done, etc.  I like it so much better than having to keep track of the time on the treadmill.  So, if you have an iPhone and are wanting to start a FUN program I would recommend this one to you! 
Yesterday was my hardest training day yet...but I got through it and I can't put into words how amazing that felt!  Let me know if you download the app to try...I'd love to follow up with you to see how you like it!  Check out the links below!
C25K Website
If you don't have an iPhone but would still like to do the workout here is the C25K Running Plan.

Excuses

Do you ever get up & say to yourself "I'm not working out today, I just don't feel like it"  or "I don't want to work out because (insert excuse here).  Well, check out this video No Excuses and maybe next time you'll decide to quit complaining and be thankful for the body you've been given!

Wednesday, January 27, 2010

What to look for in a Multi Vitamin

According to Jillian Michaels in her book Master Your Metabolism our bodies need certain nutrients to help us cope properly with the toxicity in our environments.  More than 80% off all Americans are severly nutrient deficient.
The list below is what Jillian recommends to restore the nutrients in our body.  This information can all be found in her book Master Your Metabolism.
  • Biotin: 30 mcg  Food Sources:  1 egg (25 mcg); 1 slice whole wheat bread (6 mcg); 1 avocado (6 mcg)
  • Folic Acid: 400 mcg  Food Sources:  1/4 cup cooked lentils (179 mcg); 1/2 cup cooked spinach (132 mcg); 6 asparagus spears (134 mcg)
  • Niacin: 20 mg  Food Sources:  3 oz. Tuna (11.3 mg); 3 oz. Salmon (8.5 mg); 3 oz. turkey (5.8 mg)
  • Pantothenic Acid: 5 mg  Food Sources:  1 avocado (2 mg); 8 oz. yogurt (1.35 mg); 1/2 cup sweet potato (0.88 mg)
  • Riboflavin: 1.7 mg  Food Sources: 1 cup nonfat milk (0.34 mg); 1 egg (0.27 mg); 3 oz. beef (0.16 mg)
  • Thiamine: 1.5 mg  Food Sources:  3 oz. lean cooked pork (0.72 mg); 1 cup long grain brown rice (0.21 mg); 1 oz. Brazil nuts (0.18 mg)
  • Vitamin A: 2,500 IU  Food Sources: 1/2 cup cooked butternut squash (1,907 IU); 1/2 cup chopped carrot (1,793 IU); 1/2 cup cooked collard greens (1,285 IU)
  • Vitamin B6: 2 mg  Food Sources:  3 oz. chicken (0.51 mg); 1 medium banana (0.43 mg); 6 oz. vegetable juice cocktail 0.26 mg)
  • Copper: 900 mcg  Food Sources:  1 oz. cashews (629 mcg); 1 cup raw sliced mushrooms (344 mcg); 2 tablespoons Peanut Butter (185 mcg)
  • *Iron: 18 mg  Food Sources:  6 med. oysters (5.04 mg); 1 tablespoon blackstrap molasses (3.5 mg); 3 oz. dark-meat chicken (1.13 mg)  *Men & Postmenopausal women rarely have deficiencies in iron & too much can raise risks of heart disease so if you're in either group seek a multivitamin w/out iron.
  • Magnesium:  320 mg Women, 420 mg Men  Food Sources:  23 almonds (78 mg); 1/2 cup cooked Swiss chard (78 mg); 1/2 cup cooked lima beans (63 mg)
  • Vitamin B12: 30 mcg  Food Sources:  3 oz. steamed clams (84 mcg); 3 oz. steamed mussels (20.4 mcg); 3 oz. cooked beef (2.1 mcg)
  • Vitamin C:  400 mg  Food Sources:  1/2 cup raw chopped sweet red pepper (141 mg); 1 cup strawberries (82 mg); 1 medium tomato (23 mg)
  • *Vitamin D:  2,000 IU  Food Sources:  3 oz. canned pink salmon (530 IU); 3 oz. canned sardines (231 IU); 8 oz. vitamin-D-fortified milk (98 IU)  *10-15 minutes of direct midday sun on arms and legs or face and arms at least 3 days a week is recommended according to Linus Pauling Institute.
  • *Vitamin E:  200 IU  Food Sources:  1 oz. hazelnuts (4.3 mg); 1 tablespoon canola oil (2.4 mg); 1 tablespoon olive oil (1.9 mg)  *Linus Pauling Institute recommends 200 IU of natural d-alpha-tocopherol every day or 400 IU every other day.
  • Vitamin K:  10-20 mcg  Food Sources:  1 cup chopped raw kale (547 mcg); 1 cup raw spinach (299 mcg); 1 cup chopped raw broccoli (220 mcg)
  • Zinc:  15 mg  Food Sources:  6 medium oysters (76.3 mg); 3 oz. dark meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg)
  • Selenium:  70 mcg  Food Sources: 3 oz. crab meat (41 mcg); 3 oz. shrimp (34 mcg); 2 slices whole wheat bread (23 mcg)
  • Chromium:  60-120 mcg  Food Sources: 1/2 cup broccoli (11 mcg); 1 medium apple (1.4 mcg); 1/2 cup green beans (1.1 mcg)
  • Potassium:  4.7 g  Food Sources:  1 medium baked potato (926 mg); 1/2 cup dried plums (637 mg); 6 oz. tomato juice (417 mg)
  • *Calcium:  1,000-1,200 mg  Food Sources:  1 cup yogurt (300 mg); 1/2 cup cooked Chinese cabbage (239 mg); 1/2 cup white beans (113 mg)  *Your multivitamin likely has some calcium but nowhere near what is recommended.  Look for a calcium carbonate or calcium citrate supplement, as both are absorbed readily- carbonate is absorbed best w/ food, citrate without.
  • EPA & DHA Omega-3 Fatty Acids:  1 gram  Food Sources: 4 oz. wild caught salmon (2 g); 1/4 cup walnuts (2.27 g); 2 tablespoons flaxseeds (3.5 g)
*All of this information is found in Master Your Metabolism by Jillian Michaels.  This message has not been approved by the FDA.

Tuesday, January 26, 2010

Pasta?

Are you a fan of pasta?  Do you think you have to give it up?  Well, don't listen to everyone out there telling you that pasta is a "forbidden food".  NOTHING is forbidden, just use portion control.  When you tell yourself you can't have something it makes it that much more appealing to you and when you restrict it then you end up bingeing when you finally do have it again!  So, if you love your pasta just use 100% whole wheat pasta and don't beat yourself up about enjoying it!

I found this on the Self website-
Turn this comfort food into a superfood by choosing a 100 percent whole-wheat version. Whole grains have the same number of calories as refined or white carbs do, but they serve up more fiber, so you're satiated by a smaller portion, explains Madelyn Fernstrom, Ph.D., author of The Real You Diet (Wiley). To keep total calories in check, put your pasta in a cereal bowl instead of on a huge dinner plate to stick to a smart 1-cup serving.

Friday, January 22, 2010

Is the weather making you S.A.D.?

I don't know about you but I am really getting tired of the dreary weather here in Kansas!  We haven't seen a ray of sunshine in weeks...and we were supposed to today but by the looks of it chances are slim to none.  So, I decided to do a little research on what we all can do to make these Winter Blues go away.  I have talked to many others who have felt irritable, crabby, tired, etc.  In fact, everyone I know is talking about it!
S.A.D. is known as Seasonal Affective Disorder.  It is more common in women according to WebMD.  People who usually get it live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons. Symptoms of S.A.D. include feeling sad, grumpy, moody, anxious, loss of interest in usual activities, increased cravings for carbohydrates, weight gain & daytime drowsiness.  (Check all of the above for me!) 
How can we feel better?  I looked up several ways to do this naturally and this is what I found...
  • Exercise- Physical exercise may release hormones and neurochemicals that restore our body's balance.  Exercise also releases endorphins which has been known to induce euphoria.
  • Get as much light as possible- sit near a window to absorb the natural light while you are inside.
  • Manage stress- keep schedules simple & avoid rushing.  Schedule relaxation in your day.  Try a Yoga class or meditation!  Even listening to calm music is helpful, I love Yiruma (and this video shows clips of Twilight which can always make me smile)
  • Get plenty of sleep- Make sure you are getting at least 8 hours of sleep.  This will also help your body with carbohydrate cravings.
  • Laugh-  Rent a comedy, find something on YouTube, tell a joke.  Laughing is a natural stress reliever, and it's Free!
If you are suffering from S.A.D. this winter I hope that some of these suggestions help you!  In the meantime I'll keep praying for sunshine!!

Information provided by WebMD & iVillage

Wednesday, January 20, 2010

Inspiring Song by Matthew West

Matthew West- The Motions- Click Here to See the Video

I believe that sometimes a song comes into your life to make you see the world in a different light.  "Music is what feelings sound like"- I have this on my wall in my office and it is a true statement for the way that I view it in my life.  I wanted to share this song with you so it may touch your heart the way it touched mine. 
The video is of Matthew preparing for a surgery because he lost his voice & was silenced for 2 months. He didn't know if he would get his voice back...but he put all his belief in God and he has healed and is able to share his voice & lyrics with the world again!  Never stop believing! 

"No regrets, not this time...I'm gonna let my heart defeat my mind"

Tuesday, January 19, 2010

Natural Highs

I got this email from a friend yesterday and wanted to share it!  Thanks Holly!
  1. Falling in Love
  2. Laughing so hard your face hurts
  3. Hot shower
  4. No lines @ the Grocery Store
  5. A special glance
  6. Getting mail
  7. Taking a drive on a pretty road
  8. Hearing your favorite song on the radio
  9. Lying in bed listening to the rain (even better- not having to go out in it!)
  10. Hot towels fresh from the dryer
  11. Milkshakes
  12. Bubble Bath
  13. Giggling
  14. The beach (OH I could use this right now!)
  15. Finding a $20 bill in your coat pocket from last winter
  16. Laughing at yourself
  17. Looking into someones eyes and knowing that they love you
  18. Midnight phone calls that last for hours
  19. Running through sprinklers (Tave- we just did this last summer!)
  20. Laughing for no reason at all
  21. Having someone tell you that you're beautiful
  22. Laughing at an inside joke with friends
  23. Accidentally overhearing someone say something nice about you
  24. Waking up and realizing that you still have a few hours left to sleep
  25. First Kiss
  26. Making new friends or spending time with old ones
  27. Playing with a new puppy
  28. Having someone play with your hair
  29. Sweet Dreams
  30. Hot Chocolate
  31. Road Trips w/ friends
  32. Swinging on a Swing
  33. Making chocolate chip cookies
  34. Getting homeade cookies from a friend
  35. Holding hands with someone you care about
  36. Running into an old friend and realizing that some things (good or bad) never change
  37. Watching someone special open a gift from you that they have wanted
  38. Watching the sunrise
  39. Getting out of bed in the morning and being grateful for another beautiful day
  40. Knowing that someone misses you
  41. Getting a hug...or giving one
  42. Knowing you've done the right thing no matter what others may think

Monday, January 18, 2010

Let's be Honest...

I believe that part of the process in living a healthy life from the inside out is admitting to everyone, but more importantly to yourself, when you are struggling.  Well...I am!  I have gotten out of the habit of journaling which I think is a very important part of keeping yourself accountable to your goals.  So, I've spent the day feeling sorry for myself that I have veered a little off track...NO MORE!  I haven't made the best food choices and I've had 3 days in a row that I haven't gotten all of my water drank.  But, I am here to admit that I have down days, like everyone else.  When we are having those times where we second guess why we are working so hard I think it's important to show your vulnerability to others because we all need someone to help us pick ourselves up, dust off and begin again.
I hope if any of you are struggling with something, you can find peace in knowing that you are not alone.  My life is a work in progress, I have temptations and excuses that I let veer me off track.  The most important lesson I have learned though is that it's much easier to admit why you aren't being successful (to yourself) than to run away from the truth and do nothing to change it.  I did that for so many years...finally I broke away from the fear of admitting that I am human and make mistakes and now my "bad days" don't last nearly as long as they used to.  We are all worth feeling healthy, confident and proud of the people we are!

What's Your BMI?

I installed a BMI Calculator on the page so you can "know your number".  Knowing your BMI is a great step in achieving a healthy balance!

Maya Angelou said, "I did then what I knew how to do. Now that I know better, I do better."  

The first step to live your best life is knowing where you started so you can look back and say; "Wow, look how far I've come!"

Sunday, January 17, 2010

Never Give In, Never Give Up!

I've had a busy weekend so I've been unable to post but I did want to end the weekend with an inspirational quote...I love quotes so if you have any that inspire you please share!

"Perserverance is the hard work you do after you get tired of doing the hard work you already did"
~Anonymous

Thursday, January 14, 2010

Slimming Down Credit-Card Debt - Kiplinger.com

Slimming Down Credit-Card Debt - Kiplinger.com

Posted using ShareThis

3 Days of Detox Down!

Good Morning!  Today is Day 4 of Arbonne Detox and I feel so good this morning!  I feel much less bloated, my skin looks clearer and I actually slept better last night!  I wonder why I waited to do this?  I was working out last night, doing my 5k training and was totally drenched in sweat which is very abnormal for me.  I'm not usally much of a "sweater".  So, when I felt my body releasing all of that perspiration I knew it was getting rid of the toxins that have been inside of me!  That made me run a little faster and work out a little harder!  I did my 5k training and walked for 35 minutes, 25 minutes on the EFX and did upper & lower body strength training last night.  I felt so good when I got home, and even better this morning!

No one should ever claim that weight loss, or getting healthy, is easy...because it's not!  It takes hard work, dedication and a positive outlook.  The concept of weight loss is easy- burn more calories than you eat, but sticking to that is where many of us get into trouble.  The benefits will pay off in the long run but sometimes we feel like we are working so hard and not seeing any results.  If you are feeling that way now, I encourage you to keep going, don't stop...you WILL see results!  Put the focus on getting healthy vs. losing weight.  Take the pressure off a certain number on the scale, instead try to focus on how you are feeling in your clothes.  When you get to drop a size in jeans that is so rewarding...and the number on the scale doesn't matter!  I hope you have found something to keep you motivated and to keep your goals within reach.  You can do anything you put your mind to if you just BELIEVE!

Wednesday, January 13, 2010

Quote of the Day

"To change your life, you must change the way you think. Behind everything you do is a thought. Every behavior is motivated by a belief, and every action is prompted by an attitude. God revealed this thousands of years before psychologists understood it: Be careful how you think; your life is shaped by your thoughts."
-Anonymous

Win a Workout w/ Bob Harper from The Biggest Loser!










http://www.extra3pmsnackdown.com/
 
 
Enter the Snackdown code from a specially marked Extra Slim Pack for a chance to win.  This VIP experience includes a trip for you and a guest to The Biggest Loser Resort- Fitness Ridge in Utah, and a training session with Bob Harper!
 
You can also sign up for a 3PM Motivational Email Reminder!  They'll remind you of the reasons to stay on track during your afternoon "snack" time!

Tuesday, January 12, 2010

Detox Review- Day One Complete

Yesterday I had my first day doing the Arbonne SeaSource Detox program.  I drank the supplement throughout the day that promotes elimination of toxins throughout the body and I drank lots and lots of water as well (about 80 oz).  Drinking lots of water aids the elimination so I really tried to drink a lot of it!  I'm also taking my vitamins, this is really important as well.

I felt very tired all day, and had a headache.  I am a Diet Coke addict and I didn't drink any so I think part of my headache was not having my Diet Coke, the other part was my body processing the detox.  Mid afternoon I was exhausted.  I just wanted to go home and go to bed.  But, I pushed through and went to the gym and did Week 2, Day 1 of my 5k Training.  I felt so much better after working out...much better than I'd felt all day actually.  My training is 30 minutes so I completed that and then did 30 minutes of strength training.  I felt really good afterwards and was glad that I didn't go home after work and got through my workout!  I usually do more activity than that but since it was my 1st day of detox I decided to take it easy.

Part of the detox is also using the SeaSource products, if desired.  So, last night I did a Sea Mud Face & Body Mask (first time I've ever put that stuff all over my body...quite an experience!) then used the Detoxifying Rescue Wash to take off the mask after 30 minutes.  Then I soaked in the tub for 30 minutes in the Purifying Sea Soak (and enjoyed the quiet while reading The Lovely Bones).  When I got out I used the Renewing Body Gelee & 24H Re-Mineralizing Body Lotion.  Needless to say I felt a little pampered which was nice because I don't do this on a regular basis!  I will do this again on day 4 & 7.  The other days I just use the Detoxifying Rescue Wash in the shower and the Renewing Body Gelee & 24H Re-Mineralizing Body Lotion.  I will also use the Fortifying Hair Mask on days 4 & 7 (I LOVE this product)...it makes my hair feel so soft and it looks healthier too!

So, overall I'd say my first day was a success!  The only thing I should have done differently was to go to bed earlier...that is my goal today.  Part of this process is listening to your body and when you are tired you're encouraged to rest.  We didn't get much sleep last night because our dogs aren't feeling too good so we were woken up 4 times throughout the night.  I'm hoping tonight is much better and we get some much needed rest!

I know some of you are also doing this detox or another program so I wish you luck and please share your experience with us!  Don't look at this as a "diet" by the way, because it's not a diet.  It's just eating foods that rid the body of the toxins that can weigh us down and cause us to feel tired and dampen our immune system.  Look at it as though you are hitting the "refresh" button on your computer...except you are doing that to your body! 
Make today a great day!

Sunday, January 10, 2010

Benefits of Detox

Our skin is the first line of defense against the various toxins that enter our bodies.  When functioning properly, the skin can eliminate up to two pounds of waste every day!  Detoxification supports the body's natural ability to cleanse and restore itself.

Over time, toxins can build up and affect the body.  This may weaken the immune system and lead to:
  • Clogged pores & breakouts
  • Premature aging
  • Dull, dry skin
  • Cellulite
  • Stress
  • Low energy and loss of vitality
  • Weight Gain
Arbonne's SeaSource Detox Spa Video
http://www.youtube.com/watch?v=M7o8mYVFT7Y

(This statement has not been approved by the Food & Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease)

Starting Monday 1/10/10, I will begin the 7 Day Body Cleanse from Arbonne International.  If you would like more information on the detox program that Arbonne offers please visit the link below, click on Products, and in the drop down menu choose Detox.  You may also message me with questions.  http://www.arbonne.com/

My reasoning for wanting to detox is to flush out any impurities that are within my body.  I've been losing weight for 4 months and I've heard that Month 5 & 6 are "low number" months.  I'm hoping that by detoxing I can have more weight loss, but more importantly that I can FEEL healthier.  I want to replace the processed foods in my diet with whole foods such as whole grains, fruits, veggies, etc.  I admit, I eat too much processed food.  We are a society of convenience and I'm a busy person who will go for something "quick & easy" instead of something that takes more preparation.  When I do take time to prepare a meal that isn't from a box, can or frozen meal, I notice that I feel lighter and not as heavy and full after my meal.
This program isn't a drastic detox, which is why I chose it and why I'm not nervous about the next week.  They recommend limiting the processed food but nothing is "forbidden" while detoxing.  I've read  detox programs that make you eat only fruits and veggies for several days, and let's be honest, how realistic is that?  I'm not wanting to binge the day I finish detox!  I want to clear my palate and leave my body refreshed & renewed!
I'll be updating my blog on my progress this week.  Once again, if you are interested in information please contact me.
*Consult your physician before beginning any nutrition program

Wednesday, January 6, 2010

Inspiring Book

I love the Biggest Loser...I mean I really really love it.  So you can imagine my excitement when I saw that Ali Vincent & Julie Hadden both had written books about their weight loss journeys!  I read Ali's book in a matter of hours, and really enjoyed it.  I think Ali Vincent is a total rock star!  She overcame so much while on the show and she still is a huge role model and inspiration to me.
But, Julie's story is like reading my own life in print.  I am only 30 pages into the book and I already love it.  I love her approach and her language, it feels like she is talking to me like we've been friends forever.  She adds enough humor to a topic that is very near and dear to many of us without "making fun".  I can't wait to keep reading what Julie shares in her inspiring book Fat Chance, Losing the Weight & Gaining my Worth.  I will share more once I've read the entire book but I couldn't help but tell everyone about it now. 
If you are looking for motivation to stick w/ your goal of losing weight in 2010 you might pick up Julie's book and "borrow" some of her motivation while you are building your own!



Monday, January 4, 2010

Five Simple Resolutions You Can Keep - DivineCaroline


Resolutions often don’t make it past January 31. But if you set them up as simple, baby steps toward your goal, you just might be able...

Welcome!

My name is Amy and the purpose of this blog is to stay motivated & become the healthiest person I can be by motivating and inspiring others!  I will have posts in many aspects of what I believe makes a person healthy- such as; nutrition, wealth, fitness, spirituality, self care, etc.  I would love to have you follow my blog and share your 2010 goals so we can keep each other on the right track to start of the new decade as healthy and happy people!
If there is anything you would like information on please keep me informed.  This blog is to be used as motivation & inspiration...and if you need either of those, I hope I can help!  Or, if you just enjoy reading about health & wellness this is the place to be!
Happy 2010!