Before I begin focusing specifically on physical fitness, I would like to share an exchange of emails between me and AnnMarie Cipolla, one of my trainers, and the person who has proven to be my greatest influence over the course of this project. After our final training session, I sent her a quick email to thank her, but also to ask about this whole idea of a holistic lifestyle. I wanted to make sure I was getting it right. I said:
"Hi Ann Marie!
It's been one day and I already have a question for you. What can you tell me about living holistically or what it means to have a holistic lifestyle? I'm reading and writing a lot about it and I'm trying to make sure that I'm getting the right ideas and am understanding what it actually is. What I've taken from my research is that it is any lifestyle that makes you feel/offers you the tools to be a whole person in mind body and spirit and that those three areas are kind of working together in harmony. Also it seems that when you look at it in the context of like holistic medicine, it means that instead of just treating an illness with a pill for instance, you also examine other areas of a person's life to try to fix other contributing factors and areas that may be out of balance. It seems that a lifestyle like this can be very different from person to person.
The goal of my project has been to come up with a plan for myself for next year to make sure that I am well, not only physically but emotionally as well. When you influenced me to start doing things like stop drinking pop, and lift lighter weights, and just relax and breathe for a change, something inside of me really switched. I love the way my body feels without the pop in it. The difference is extremely apparent. The yoga and working on the ball was awesome too, because it forced my body to slow down which was something that it had never really been forced to do, and again the feeling was fantastic. I have also been reading a book called The Secret which has really forced me to focus on the energy that I emit and make sure that it is positive. By being conscious of that, my days have taken a drastic turn for the better and I truly feel great. This project has taught me so much and has really showed me the areas in my life that I need to change and how much better I feel once I begin to implement those changes. With that being said, I have really been looking into the concept of living more holistically and what that entails. In college, I don't want to drink (as in at all--during this project another realization I came to was how out of whack alcohol makes my body feel) and I want to focus on my work and be as successful as I possibly can. Practicing this type of living really seems to fit well with where I want my life to go.
I could be babbling for all I know, like I said, I'm checking in with you to make sure I'm getting this right.
Thanks so much for everything you have done for me. You have been the single greatest influence and help in this entire project.
-Sam"
To which she replied:
"Hi Sam ~
I'm delighted to hear from you! The three points you mentioned in the first paragraph are absolutely dead on: Harmony, balance and individuality. Those are keys factors in a holistic lifestyle. It is apparent that you have a very good understanding of what it means to live holistically. It is also clear to me that you're "listening" to your body. The testimony about how alcohol makes you feel, slowing down and taking diet drinks out of your life brings this point home. Listening is such a huge factor in living a balanced life. If your body is reacting in an adverse way, then something is wrong. It is our responsibility to listen to our bodies and make the necessary changes. If you listen well, which is really sounds like you are, you're body will work at optimal energy and you'll have peace. Now, there's a concept!! :)
I am so happy that are sessions were helpful to you. I appreciate your willingness to learn and stay open! I truly believe you will be successful at this. Awareness is the first step and you've already taken it so you're well on your way. Keep up the great work and remember to enjoy the journey!
Feel free to write or call anytime. I would love to hear from you.
All the best ~
AnnMarie
Ps. Some additional reading that I would highly recommend:
The Blood Type Diet....Dr. Peter J. D'Adamo
Any of Dr. Colbert's Books....Stress Less..... is one of my favorites
Yoga for Wellness.......Gary Kraftsow
You Can Heal Your Life.....Louise Hay"
It was really encouraging to hear that I am on the right track with my plan.
A big part of living a balanced life next year will be making sure that I get adequate exercise to keep me feeling energized and good about my body. For example, due to family commitments, a holiday weekend, and a lack of energy or motivation, I haven't exercised in six days. And I feel it. I am sluggish and have a noticeable lack in body confidence. I don't feel whole or like myself.
In order to avoid these feelings, there are several things I need to keep in mind for next year:
1) I need to make a commitment to getting to the gym on a regular basis. 4 times per week is my goal. If I don't stick to that, it will end up affecting several other aspects of my life, as it has proven to have done in this last week. Part of the concept of holistic living is understanding how the different pieces of your life fit together and affect one another. For example, the physical fitness aspect affects the mental aspect very directly. As does nutrition. And physical fitness and nutrition go hand in hand.
2) I need to consciously find activities that keep me excited about working out. Also, variety will be key. I need to make sure that I get a good mix of different types of cardio and alternate that with weight training for my arms, shoulders, back, chest, abs, and legs.
3) I need a plan for those times when I can't make it to the rec center for whatever reason. Whether there is three feet of snow outside, or I am too tired, or I have to go out in an hour and only have 20 minutes to fit a workout in, there will always be those days when I don't make it over there. Instead of throwing in the towel, a key for me will be having things to do in my room so that I can still feel as though I accomplished something. In order to aid me in that area, AnnMarie made me a gigantic list of equipment and exercises to help me stay on top of my workout routines no matter where I am.
First, she gave me a list of basic equipment that I should keep in my dorm room for time like these. Hopefully my roommate won't try to kill me for taking up valuable space with my equipment...
1) "Magic Ball"- 65 centimeters worked best for me
2) Tube- medium heavy (basically a giant rubber band rolled up like a rigatoni noodle with handles on both ends)
3) Band- heavy (a basic strip of thin rubber with a high resistance)
4) Weights- 8,10,12, potentially 15 (lighter weights are easier to transport and best for performing exercises on the ball. one thing this project has taught me is weights that are too heavy are unnecessary and they only existed in my life to prove a point.)
5) Yoga DVDs- from www.viniyoga.com- this is the kind of yoga that I practiced with AnnMarie and I responded really well to it. at least three times per week I will try to pop it into my computer and take a half hour to relax and do the workout.
AnnMarie went on to present me with a detailed exercise routine that could be performed right in my dorm room using only the equipment listed above, along with other things, like my bed, or simply the floor.
Chest- to be performed with mid to upper back on the ball
1) Chest Press (weights)
2) Fly (weights)
3) Close grip fly (weights)
Triceps- mid to upper back on the ball
1) Headbanger- 2 arms, 1 arms, 2 arms 1 weight (weights)
2) Overhead (weights)
Triceps- sitting on ball, leaning forward to 45 degrees
1) Kickbacks (weights or band)
Biceps- standing or sitting on ball with back straight
1) Straight Curls (weights or band)
2) Hammer Curls (weights or band)
3) Rotation Curls- start in hammer end in straight, start in straight end in hammer (weights or band)
4) 7's- straight curls- start down end halfway for 7, start halfway end up for 7, full straight curls for 7
Shoulders- standing or sitting on ball with back straight
1) Lateral Raise- start in "sphinx", end with arms flat in line with shoulders at a 90 degree angle to body (weights)
2) Military Press- start in "field goal post" position, end with arms fully extended above head (weights)
3) Reverse Fly (weights or band)
4) Goal Raise- start with arms flat in line with shoulders at a 90 degree angle to body, end in "field goal post" position (weights)
5) Rear Delt- lying on side, weight starts on floor with arm at full extension, end with weight directly above head with arm at full extension (very light weights- 3 pounds)
6) Modified Rear Delt- lying on side, arm bent, elbow rests on hip, weight at floor, end elbow on hip, arm bent, weight directly over hip (light weights- 5 pounds)
Legs- standing
1) Plie Squat- legs beyond shoulder width apart, toes angled outward, push through heels making sure that knees do not cross over toes when bending
2) Straight Squat- legs shoulder width apart or a bit less, push through heels, knees don't extend over toes
**With my particular body, because I am both tall and extremely flexible, I feel squat more when I don't go down as far. It is more effective for me to pulse in a medium squat than it is for me to repeat deep squats.
Legs- back on floor, lower calves and heels on ball
1) Pevlic Lifts (key move in pilates)- breathe in on the lift, breathe out on the release- raise and lower slowly, hold the lift
Legs- Side Leg- lying on side, body straight and long like a pencil
1) Top Leg Lift- raise and lower slowly, hold the lift
2) Meet- raise top leg, hold, raise bottom leg to meet top leg, hold, lower bottom leg, hold, lower top leg
3) Double- both legs at same time
Legs/Glutes- draped over ball
1) Super Girl- lift right leg and left hand/squeeze glutes, lift left leg and right hand/squeeze glutes, lift both legs, squeeze glutes
Legs/Glutes- kneeling, tube wrapped around bedpost, with other handle on ball of foot
1) Push Back- extend attached leg directly backwards, make sure the resistance is heavy enough
2) Lift- lift extended leg to hip level and squeeze
Push Ups- drape over ball, and roll forward until in plank. roll as far forward as is manageable.
Abs- mid to lower back on ball
*Must go slowly
1) Basic Crunch
2) Twist- lift center, side, center, back
3) Dive- basic crunch with arms fully extended above head in "dive position"
Abs- back on floor, legs bent
*Must go slowly, can be modified by holding a weight in your hands, or by using straight legs versus bent
1) Jack Hammer- crunch, lift legs to meet head (or a s close as you can get), lower legs, lower head
Thursday, May 27, 2010
Wednesday, May 26, 2010
"The Plan"- Nutrition
Let's talk about beginning to live holistically.
I am learning about all of this right along with anyone who is reading my blog, so bare with me if I make a mistake, or misunderstand some aspect of this lifestyle. If you know something I don't, correct me! Believe me, it would be much appreciated.
Yesterday, I gave a bit of background about what holistic living meant to me based on all of the sources I was pulling from, such as Ann Marie, www.holistic-life-living.com, www.holisticwithhumor.com, and even the book I read last week, The Secret by Rhonda Byrne.
Here, I give you a background of healthy living and living holistically from my favorite site that I have found, www.healthy-holistic-living.com
"According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.
• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.
• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.
• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.
We all know when the Physical You is out of balance. Our body tells us right away. We feel fatigue or catch a cold or maybe become chronically ill. But how do we know when the Emotional You or Spiritual You are out of balance? "
That introduction led into the beginnings of a plan that I began to lay down for you yesterday. I answered questions regarding aspects of my life that needed improvement, as well as physical conditions and goals for my life. Using those tools, I will go on to create an entire plan for healthy living while I am in college. This plan will be like my guidebook and my final product for this senior project.
The site asked several questions to create a "Healthy Living Plan." Essentially, it gave a topic, and readers were asked to list out the ways in which they would go about following that particular aspect of the plan. Here are the results of my exercise:
Look for the positive in each situation:
I will think of the methods outlined in The Secret, and when a negative thought comes along, I will consciously change the energy I emit from negative to positive.
Be aware of my thoughts and feelings:
If I am feeling upset, I will examine my thoughts and consciously change the energy I put out. Feelings are a manifestation of your thoughts. In order to change how I feel, I must change how I think. Like attracts like; positive thoughts attract more positivity.
Eat a healthy diet:
I will avoid processed foods and go natural or raw whenever possible. I will not go to the cafeteria too much (which fits in with my meal plan nicely--I only have 12 cafeteria meals per week). I will drink tea and the type of coffee outlined in yesterday's post versus Starbucks or sugary drinks.
Value myself and my creativity:
I already do a pretty good job of those things.
Exercise regularly:
Enroll in group fitness at the gym on campus, because I have found that classes are the best way to stay active and motivated for me personally. Have fitness equipment in my dorm room for when I can't make it to the fitness center.
Avoid alcohol, tobacco, and drugs:
I have too much to lose to even consider messing with those things once I go to school.
Stay open to new ideas:
Force myself to try new things (like salsa dancing or grill club for example), and don't constantly hang out with the same group of people. That is how you find yourself feeling trapped or stuck in a rut.
Get adequate rest:
The key for me will be not trying to do too much. I need to have a concrete plan and allow myself certain nights to go out, and the other nights, stay home and sleep or study. When the lines or rules I set down for myself get wishy-washy, I run into problems, so I need to stay strong and make a commitment to sleeping and me-time.
Express emotions appropriately:
Reflect before responding--whether the reflection time is 5 seconds or 5 days. Never allow thoughts to go directly from my heart to my mouth. My brain needs to process the information before I speak.
Make decisions based on whats best for me:
Get adequate alone time, because for me, being around other people really influences and clouds my views.
Accept change willingly:
Change is my specialty
Respect myself and others:
Make a list of my morals, beliefs, and how I want to be treated by other people so that it is concrete and unchangeable without considerable time to think about what I am doing. Then, apply that list to how I treat others as well.
Practice preventative health care:
Locate the doctors/therapists/nutritionists on the UC campus and get to see them regularly. They are a resource that is meant to be used by the students, and I need to take advantage of their availability.
Now that I have laid out how I plan to go about general aspects of living healthfully, let us get more specific. Today, we will talk about nutrition.
Living Holistically: Nutrition
One thing that has been a bit counter productive about this project is the fact that because I've been exercising so much, I've just kind of allowed myself to eat whatever because I've been really hungry and needed food quickly. Also, when I exercise I kind of adopt a mentality that "I'm burning this off so I can eat whatever" and that is not usually the case. Over the course of this project, I went from eating really healthfully to eating very processed food, candy, less vegetables, and way too much bread and ice cream. There is a noticeable difference in the way my body feels after I eat those things versus when I am conscious of my choices.
I need to start practicing correct eating habits in tandem with exercise to mimic what I should be doing in college.
Today, I would like to work on the idea of holistic nutrition, and making a plan that is right for me to use in college.
I have already suggested the whole notion of "eating raw," but in my case that won't really work very well because I cannot stand raw vegetables. There are really only three categories of things that can safely be eaten raw. These are veggies, fruits, and nuts/seeds. I won't do the vegetables, leaving me with fruits and nuts as my two raw food options. I am shooting for having at least 1 raw element in every meal. This means 4 raw elements total per day. It's not a huge amount, but it's at least a conscious effort to move in a direction of less processed food in favor of things that are natural and as close to straight from the earth as possible.
I also plan to add in a serving of cooked vegetables at lunch and dinner. I will avoid frozen whenever possible, but sometimes that isn't an option. Usually, when I eat with my family, we have vegetables at dinner. But when I eat by myself, it is easy to forget about the veggies because they are extra work to prepare, and let's face it, they don't taste quite as good as a cheeseburger.
Another area that is discussed in articles connected with the holistic living site is about grains. Now, on the one hand, cutting grains seems counter intuitive because the idea of this lifestyle is being well balanced. However, in order to feel whole in one area of your life, sometimes you need to sacrifice small amounts in other areas. Here is a little excerpt from an article on the site about how to eliminate belly fat specifically. It points to grains as the number one cause of stomach fat. I am a firm believer in everything in moderation, but when carbs go wild (as they have been in my recent diet) issues can arise.
"1). Cut or completely eliminate all grains from your diet.
I Know, shock, horror. How can I say such a thing. Easy. This is by far the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving well being and energy levels than any other method on this article. In fact if you only do one thing from this article to improve the appearance of your abs would be simply to reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body and the aesthetics of your waist.
The exact details of the negative biological reactions that take place when you scoff down bread, rice, cake, pasta on a continual basis are to lengthy in explanation for this article. But I ask you to examine the list below of possible symptoms associated with eating grains on a regular basis and see if any apply to you. I believe, just like many health care professionals believe, that grains and sugar are the major contributing factor to most all metabolic conditions i.e diabetes, cancer and syndrome X.
List of grain consumption causing symptoms
1. Cancer
2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)
3. Acne
4. Weakened immune system
5. Poor digestion
6. Ab distention (paunch belly)
7. Diabetes
8. Depression
9. Lack of energy
10. Asmtha
11. Mood swings
12. Joint pain
13. Poor immune response
14. Increased body fat
15. Bacterial infections
16. Short term memory loss
17. Lowered IQ
I am aware of the government and a majority of health professionals position on this matter. The current food pyramid currently suggest eating 6-11 servings of grains a day. I’m not going to tell you who to listen to but merely ask you to consider the answer to three questions; 1) who is more likely to have your best intentions at heart. Someone who makes money off your being ill, or someone who makes money off you becoming healthier. 2) our grain consumption goes up as our health has declined. 3) and have you been habitually eating the same way for years and has anything changed?
“Insanity: doing the same thing over and over again and expecting different results.”~Albert Einstein"
Now, I am not about completely eliminating any food from my diet. That is restriction which is disordered in my own personal opinion. I have no control over what my mother makes for dinner. If there is bread involved, I have to eat it because that is how my house operates. But for other meals, when I am on my own to make decisions, I will consciously try to veer away from grains and instead opt for whole protein (what this article goes on to say is a much better and more filling choice.) Other suggestions to work along with grain elimination are increased sleep, de-stressing (by doing things like spending time with friends and family, meditating, reading, enjoying nature etc.), and exercising regularly. Basically, I can definitely improve on everything but the exerise, because I get plenty of that.
One thing that this site stresses is a healthy food list. This is a great reference for cooking, or simply helping make correct choices in a world of a million foods. The actual list on the site was not my favorite because it wasn't very broad and didn't really take availability into account. The site did however, offer a link to "The 100 Healthiest Foods" at http://www.dwlz.com/HealthyLife/healthy50.html. I LOVE this website. It is extremely broad and breaks down why each food is on the list and what it offers the body. This would be a great reference for me as I go through the cafeteria trying to make choices, or I have to grab a snack on the go.
I am learning about all of this right along with anyone who is reading my blog, so bare with me if I make a mistake, or misunderstand some aspect of this lifestyle. If you know something I don't, correct me! Believe me, it would be much appreciated.
Yesterday, I gave a bit of background about what holistic living meant to me based on all of the sources I was pulling from, such as Ann Marie, www.holistic-life-living.com, www.holisticwithhumor.com, and even the book I read last week, The Secret by Rhonda Byrne.
Here, I give you a background of healthy living and living holistically from my favorite site that I have found, www.healthy-holistic-living.com
"According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.
• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.
• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.
• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.
We all know when the Physical You is out of balance. Our body tells us right away. We feel fatigue or catch a cold or maybe become chronically ill. But how do we know when the Emotional You or Spiritual You are out of balance? "
That introduction led into the beginnings of a plan that I began to lay down for you yesterday. I answered questions regarding aspects of my life that needed improvement, as well as physical conditions and goals for my life. Using those tools, I will go on to create an entire plan for healthy living while I am in college. This plan will be like my guidebook and my final product for this senior project.
The site asked several questions to create a "Healthy Living Plan." Essentially, it gave a topic, and readers were asked to list out the ways in which they would go about following that particular aspect of the plan. Here are the results of my exercise:
Look for the positive in each situation:
I will think of the methods outlined in The Secret, and when a negative thought comes along, I will consciously change the energy I emit from negative to positive.
Be aware of my thoughts and feelings:
If I am feeling upset, I will examine my thoughts and consciously change the energy I put out. Feelings are a manifestation of your thoughts. In order to change how I feel, I must change how I think. Like attracts like; positive thoughts attract more positivity.
Eat a healthy diet:
I will avoid processed foods and go natural or raw whenever possible. I will not go to the cafeteria too much (which fits in with my meal plan nicely--I only have 12 cafeteria meals per week). I will drink tea and the type of coffee outlined in yesterday's post versus Starbucks or sugary drinks.
Value myself and my creativity:
I already do a pretty good job of those things.
Exercise regularly:
Enroll in group fitness at the gym on campus, because I have found that classes are the best way to stay active and motivated for me personally. Have fitness equipment in my dorm room for when I can't make it to the fitness center.
Avoid alcohol, tobacco, and drugs:
I have too much to lose to even consider messing with those things once I go to school.
Stay open to new ideas:
Force myself to try new things (like salsa dancing or grill club for example), and don't constantly hang out with the same group of people. That is how you find yourself feeling trapped or stuck in a rut.
Get adequate rest:
The key for me will be not trying to do too much. I need to have a concrete plan and allow myself certain nights to go out, and the other nights, stay home and sleep or study. When the lines or rules I set down for myself get wishy-washy, I run into problems, so I need to stay strong and make a commitment to sleeping and me-time.
Express emotions appropriately:
Reflect before responding--whether the reflection time is 5 seconds or 5 days. Never allow thoughts to go directly from my heart to my mouth. My brain needs to process the information before I speak.
Make decisions based on whats best for me:
Get adequate alone time, because for me, being around other people really influences and clouds my views.
Accept change willingly:
Change is my specialty
Respect myself and others:
Make a list of my morals, beliefs, and how I want to be treated by other people so that it is concrete and unchangeable without considerable time to think about what I am doing. Then, apply that list to how I treat others as well.
Practice preventative health care:
Locate the doctors/therapists/nutritionists on the UC campus and get to see them regularly. They are a resource that is meant to be used by the students, and I need to take advantage of their availability.
Now that I have laid out how I plan to go about general aspects of living healthfully, let us get more specific. Today, we will talk about nutrition.
Living Holistically: Nutrition
One thing that has been a bit counter productive about this project is the fact that because I've been exercising so much, I've just kind of allowed myself to eat whatever because I've been really hungry and needed food quickly. Also, when I exercise I kind of adopt a mentality that "I'm burning this off so I can eat whatever" and that is not usually the case. Over the course of this project, I went from eating really healthfully to eating very processed food, candy, less vegetables, and way too much bread and ice cream. There is a noticeable difference in the way my body feels after I eat those things versus when I am conscious of my choices.
I need to start practicing correct eating habits in tandem with exercise to mimic what I should be doing in college.
Today, I would like to work on the idea of holistic nutrition, and making a plan that is right for me to use in college.
I have already suggested the whole notion of "eating raw," but in my case that won't really work very well because I cannot stand raw vegetables. There are really only three categories of things that can safely be eaten raw. These are veggies, fruits, and nuts/seeds. I won't do the vegetables, leaving me with fruits and nuts as my two raw food options. I am shooting for having at least 1 raw element in every meal. This means 4 raw elements total per day. It's not a huge amount, but it's at least a conscious effort to move in a direction of less processed food in favor of things that are natural and as close to straight from the earth as possible.
I also plan to add in a serving of cooked vegetables at lunch and dinner. I will avoid frozen whenever possible, but sometimes that isn't an option. Usually, when I eat with my family, we have vegetables at dinner. But when I eat by myself, it is easy to forget about the veggies because they are extra work to prepare, and let's face it, they don't taste quite as good as a cheeseburger.
Another area that is discussed in articles connected with the holistic living site is about grains. Now, on the one hand, cutting grains seems counter intuitive because the idea of this lifestyle is being well balanced. However, in order to feel whole in one area of your life, sometimes you need to sacrifice small amounts in other areas. Here is a little excerpt from an article on the site about how to eliminate belly fat specifically. It points to grains as the number one cause of stomach fat. I am a firm believer in everything in moderation, but when carbs go wild (as they have been in my recent diet) issues can arise.
"1). Cut or completely eliminate all grains from your diet.
I Know, shock, horror. How can I say such a thing. Easy. This is by far the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving well being and energy levels than any other method on this article. In fact if you only do one thing from this article to improve the appearance of your abs would be simply to reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body and the aesthetics of your waist.
The exact details of the negative biological reactions that take place when you scoff down bread, rice, cake, pasta on a continual basis are to lengthy in explanation for this article. But I ask you to examine the list below of possible symptoms associated with eating grains on a regular basis and see if any apply to you. I believe, just like many health care professionals believe, that grains and sugar are the major contributing factor to most all metabolic conditions i.e diabetes, cancer and syndrome X.
List of grain consumption causing symptoms
1. Cancer
2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)
3. Acne
4. Weakened immune system
5. Poor digestion
6. Ab distention (paunch belly)
7. Diabetes
8. Depression
9. Lack of energy
10. Asmtha
11. Mood swings
12. Joint pain
13. Poor immune response
14. Increased body fat
15. Bacterial infections
16. Short term memory loss
17. Lowered IQ
I am aware of the government and a majority of health professionals position on this matter. The current food pyramid currently suggest eating 6-11 servings of grains a day. I’m not going to tell you who to listen to but merely ask you to consider the answer to three questions; 1) who is more likely to have your best intentions at heart. Someone who makes money off your being ill, or someone who makes money off you becoming healthier. 2) our grain consumption goes up as our health has declined. 3) and have you been habitually eating the same way for years and has anything changed?
“Insanity: doing the same thing over and over again and expecting different results.”~Albert Einstein"
Now, I am not about completely eliminating any food from my diet. That is restriction which is disordered in my own personal opinion. I have no control over what my mother makes for dinner. If there is bread involved, I have to eat it because that is how my house operates. But for other meals, when I am on my own to make decisions, I will consciously try to veer away from grains and instead opt for whole protein (what this article goes on to say is a much better and more filling choice.) Other suggestions to work along with grain elimination are increased sleep, de-stressing (by doing things like spending time with friends and family, meditating, reading, enjoying nature etc.), and exercising regularly. Basically, I can definitely improve on everything but the exerise, because I get plenty of that.
One thing that this site stresses is a healthy food list. This is a great reference for cooking, or simply helping make correct choices in a world of a million foods. The actual list on the site was not my favorite because it wasn't very broad and didn't really take availability into account. The site did however, offer a link to "The 100 Healthiest Foods" at http://www.dwlz.com/HealthyLife/healthy50.html. I LOVE this website. It is extremely broad and breaks down why each food is on the list and what it offers the body. This would be a great reference for me as I go through the cafeteria trying to make choices, or I have to grab a snack on the go.
Monday, May 24, 2010
Introduction to Healthy Living
In my research of the Holistic Lifestyle, I came across an amazing website full of information and articles compiled by a woman who adopted a Holistic Lifestyle after being diagnosed with a chronic illness, and began living differently to improve her health. The website is: http://www.healthy-holistic-living.com
In all of the introduction to holistic living, there were several assessments and lists we were asked to complete. This allows us to focus on the areas that we need to work on and also to recognize our strengths.
The definition of healthy living according to this site is:
I loved this definition because it was the exact goal of my senior project. This whole concept was beginning to sound better and better.
The first thing we were asked to do was make a list of areas of your life that needed improvement, health condition we have, as well as life goals. This activity will help us focus on and plan out how to meet each need in a healthy way.
Areas for Improvement
Food- I often opt for quick versus healthy, resulting in poor choices. Also, I eat when I'm bored.
Waking Up- A lot of times, I begin the day with a negative outlook, often to the point where I want to cry.
Sleep- I joke about being an insomniac, but I believe there is actually great truth to that statement. I lay awake and my mind races, and no matter how late I stay up, I can't sleep past 7:00 am.
Friends- I have found that many of my friend choices have been poor. I tend to look for glamor over strength of character, which ultimately leaves me unhappy and isolated.
Being a Friend- I am not the best of friends sometimes. I am moody and get bored easily, and anger quickly, and think without speaking. This results in hurting people.
Lying- The lies are always innocent. I never lie about things of substance. I would rather just be honest and real. But the little things that I lie about leave me feeling guilty and empty.
Letting Myself Go- Once things in my life reach a certain point, for example my bedroom getting messy, I just leave them to get worse until I wake up one morning in a panic attack. I need to nip things in the bud.
Spending Time with Family- I am constantly running, and when I'm home, I am often locked in my room on the computer instead engaging with the people around me. I can't help but to think we'd have a healthier and more understanding relationship if I broke that cycle.
Reading- I am so connected by technology--texting, music, facebook, email and everything else. If I could take a moment to go back to the basics and just read a book, unplugged, by myself, I would feel a lot more whole. Because right now I feel like a piece of me is constantly being shared with a million other people.
Nature- These last few days have been gorgeous, and I have spent the last 6 months longing for summer. Yet for some reason I haven't been outside barely at all. I know I am exhausted, and have to work on my project, but it has been alarming for me.
Health Conditions
Recovering from a broken fibula--my largest issue is weakness in my right leg.
Insomnia- Do I actually have this? Dictionary.com defines it as: "Chronic inability to fall asleep or remain asleep for an adequate length of time." Yep, that sounds like me.
Goals
1. Be happy with the way I look
2. Maintain my healthiest, most caring relationships at all costs
3. Be happy with the people I am surrounded by--feel safe and cared about, and don't feel the need to change myself
4. Maintain a positive outlook on life, and don't allow myself to tailspin into negativity.
Tips for around Campus
College kids live on coffee. Especially in my major, where I have heard all nighters are commonplace, I can't imagine I wont start drinking the stuff like water (especially considering my caffeine addiction). Here is a list of healthy things to add to coffee--why to use them, what they taste like and where to get them. This offers an alternative to processes, expensive, calorie laden Starbucks.
Here is how to "pimp" your coffee:
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Read more: http://www.healthy-holistic-living.com/insulin-sensitivity.html#ixzz0otkjtUTP
Here are a list of resolutions for the new year, or in this case, the new school year, that will improve health and fit with a holistic lifestyle. I am going to try to at least experiment with, if not implement all ten of these "resolutions" for school next year.
#1 Go Raw
In today's world, with disease on the rise and our bodies reaching toxic overload we need to find ways to make sure we are getting what we need to live our lives to the fullest. And that means getting back to the basics, eating healthy. We need to nourish our bodies with living foods full of goodies like enzymes, oxygen, phytochemicals, bio-electric energy and things that support our body instead of deplete it. And going raw is the way to make that happen, well at least 80% raw.
Raw food diets have been linked to increased energy, healthier skin, a reduced risk of heart disease and better digestion. Raw foods are easier to digest than cooked foods providing you with maximum energy with minimal bodily effort. Eating raw will give your body foods that it can easily assimilate and use for regeneration and rejuvenation.
If you’re interested in trying out a raw food diet for yourself, I highly recommend Natalia Rose’s book The Raw Food Detox Diet It’s a great book to get you started on your own raw food path.
#2 Say Yes to Detox
Detoxification is essential to the healing process. In today's world with our modern diet, pollution and medications, each of us has an abundance of toxins in our bodies and it is simply a matter of time before it breaks down.
Just like sweeping your floors and cleaning your bathrooms, the human body needs to be cleaned, too. Through body detoxification, or "body detox," we can achieve an "internal cleansing" which will improve our overall health and well being; not to mention you will look great! And I know just the man to help you through the process. Dr. James Chappell is a traditional naturopathic physician that I have been working with for the past year and who has helped me make great strides in my health.
Dr. James Chappell has outlined 3 Detox plans that can support detoxification for anyone looking to improve their health, heal disease and slow down the aging process. If there is one thing you do for yourself this year, it's read this book, Dr. James Chappel'ls 4-Step Natural Cure Plan.
#3 Add Vitamin D to your Daily Regiment
The results are in and all the top doctors and alternative medicine specialist agree Vitamin D deficiencies can lead to an array of diseases including cancer. And what is even more disconcerting is that they are finding more than just a few of us are deficient in this valuable vitamin. How come? Well the jury is still out on that, but the facts are clear: we all need to have our Vitamin D levels checked and supplement as needed.
Vitamin D provides an amazing boost to your immune system giving you a better chance at avoiding seasonal influenzas and viruses as well as having been found to help prevent prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and even schizophrenia.
Adding Vitamin D to your daily regiment is a simple way to change your life and improve your overall health. Personally, with what appears to be an epidemic of vitamin D deficiency it is worth your while to get Vitamin D levels checked by your physician. I encourage anyone interested in improving his or her immune systems and overall health to consider vitamin D supplementation.
#4 Do For Others
Sounds simple enough and most of us probably think we have this one covered, but I am not talking about just donating money, although please do if you feel so compelled. I am talking about hands on helping whether it is your neighbor or at a homeless shelter. And not just once a year when the spirit strikes us, but monthly, weekly or even daily. This is the best way to help you put your life into perspective and appreciate not only what you have, but to help re-prioritize what is really important.
"Three things in human life are important. The first is to be kind. The second is to be kind. The third is to be kind."- Henry James
#5 Go Non-toxic
The Environmental Protection Agency studies of human exposure to air pollutants indicate that indoor levels of pollutants may be 2-5 times, and occasionally more than 100 times, higher than outdoor levels. These levels of indoor air pollutants may be of particular concern because most people spend about 90% of their time indoors. And guess what the number one offender is?, yup you guessed it, cleaning products!
Just a few facts to get your heart racing:
-50% of all illness is due to poor indoor air quality (1989 State of Massachusetts Study)
-Over 150 chemicals found in the home are connected to allergies, birth defects, cancer and psychological disorders. (Consumer Protection Agency)
-Women who work in the home have a 54% higher death rate from cancer than women who work outside of the home (17- year EPA study)
Yikes, but the good news is it doesn't take much to make this change and the impact could save your life. Check out Care2.com's How to Make a Non-Toxic Cleaning Kit
#6 Re-learn the Art of Single-Tasking
Yup, the opposite of multi-tasking. I know, I know, everyone thinks that multi-tasking is the only way to survive in the 21st century, but it is also the quickest way to die. Scientists are discovering that today’s mania for cramming everything in at once is creating a perilous cocktail of brain problems, from severe stress and rage in adults to learning problems and autism-like behavior in children ( dailymail.co.uk).
According to zenhabits.net "a few quick reasons not to multi-task:
1. Multi-tasking is less efficient, due to the need to switch gears for each new task, and then switch back again.
2. Multi-tasking is more complicated, and thus more prone to stress and errors.
3. Multi-tasking can be crazy, and in this already chaotic world, we need to reign in the terror and find a little oasis of sanity and calm.
How can single-tasking be life-changing? A couple powerful reasons:
• You’ll be more effective with your tasks and get more done. It’s hard to achieve important things if you’re constantly switching tasks and distracted by other “urgent” things.
• You’ll be less stressed overall and happier throughout your day."
Oh yeah, and one final reason, "Your focus determines your reality." Now that will make you stop and think!
#7 Get Your Juice On
Did you know that the human body requires around one pound of raw vegetables per fifty pounds of body weight to function optimally? Are you getting your daily requirements? No? Didn't think so.
If you're looking for one easy change that you can make to improve your health - juicing is it. Juicing is a quick and easy way to boost your nutrient intake, meaning that you can dramatically improve your eating habits and health with a minimal amount of effort. Fresh fruits and vegetables contain many vitamins, minerals, and antioxidants. Adding green juice to your diet daily will help you to boost your health quickly and easily.
I juice every morning using a recipe that I altered from "The Raw Food Detox Diet":
8 Kale Leafs
4 Carrots
2 apples
2-3 stalks of Celery
Try it, you might just be surprised at how much you enjoy it!
#8 Take a Break from Negativity
Some of us out there, and you know who you are, happen to be addicted to negativity whether it comes in the form of our own thoughts, television or conversations and it is literally killing us. Yup, it's time for an 'emotional detox'
Research shows that people having a habitual negative disposition are at a higher risk for suffering from memory and comprehension problems later in life, including a higher incidence of Alzheimer’s disease, compared to people with a positive disposition and outlook on life. The good news is that new research suggests that having a positive attitude just might protect against heart disease and keep you alive.
Toxic emotions are one of the most powerful causes of illness. The fact is, it's easy to change our minds once we decide to do so. This involves giving up control of the things you can't control, accepting things you cannot change, and moving on. It involves reorienting how you think about life. You can let go of toxic emotions as soon as you decide the time is right. Fortunately, there is a remarkable new technique that makes it easier than you could imagine, Emotional Freedom Technique
EFT is basically the process of "psychological acupressure". EFT is based on the same energy meridians used in traditional acupuncture to treat emotional and physical ailments -- but now you don't need the needles!
Instead, tapping with the fingertips on specific meridians on the head and chest, along with voicing positive affirmations, helps to clear out emotional blockages from your system, thus restoring your mind and body's balance. I'm sure you realize that emotional health is absolutely essential to your physical health and healing, the two are inseparably linked.
#9 Move Your Body
It doesn't matter if you're sick, out of shape or just don't like to exercise you have to move your body to live. As a person dealing with a chronic illness and knowing what it is like not to be able to get out of bed, I can understand your first response, “I am too sick to exercise,” "I don't like exercise," "I am too old to exercise" but the bottom line is exercise is absolutely crucial for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!
When the body is in movement, it releases endorphins that improve our emotional state and acts as a natural pain reliever. It also is a wonderful outlet for relieving depression, stress, and anxiety, which these days seems to be a part of life in general. The bottom line is regular exercise improves energy levels, helps you sleep better, promotes healthy bowels, boosts the immune system, and aids your body in the natural healing process.
#10 The power of NOW
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your life situation. Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes to life — and see how life suddenly starts working for you rather than against you.”
Eckhart Tolle in his book, The Power of Now talks about how people are constantly thinking compulsively throughout their day-to-day lives. They’re either thinking about the PAST or the FUTURE, rather than embracing the moment fully for what it is. This can very well be the most powerful and life changing concept not only this year but for the rest of your life.
Read more: http://www.healthy-holistic-living.com/top-10-new-year-resolutions.html#ixzz0otiWYQzh
By the end of this project, it is my goal to have a holistic lifestyle plan completely outlined for me to take to school next year. This will include nutrition, emotional wellness, physical fitness, and spiritual awareness, along with other areas. It will outline how I plan to reach a state of being "whole" in each of the aspects.
In all of the introduction to holistic living, there were several assessments and lists we were asked to complete. This allows us to focus on the areas that we need to work on and also to recognize our strengths.
The definition of healthy living according to this site is:
The steps, actions, and strategies one puts in place to achieve optimum health.
I loved this definition because it was the exact goal of my senior project. This whole concept was beginning to sound better and better.
The first thing we were asked to do was make a list of areas of your life that needed improvement, health condition we have, as well as life goals. This activity will help us focus on and plan out how to meet each need in a healthy way.
Areas for Improvement
Food- I often opt for quick versus healthy, resulting in poor choices. Also, I eat when I'm bored.
Waking Up- A lot of times, I begin the day with a negative outlook, often to the point where I want to cry.
Sleep- I joke about being an insomniac, but I believe there is actually great truth to that statement. I lay awake and my mind races, and no matter how late I stay up, I can't sleep past 7:00 am.
Friends- I have found that many of my friend choices have been poor. I tend to look for glamor over strength of character, which ultimately leaves me unhappy and isolated.
Being a Friend- I am not the best of friends sometimes. I am moody and get bored easily, and anger quickly, and think without speaking. This results in hurting people.
Lying- The lies are always innocent. I never lie about things of substance. I would rather just be honest and real. But the little things that I lie about leave me feeling guilty and empty.
Letting Myself Go- Once things in my life reach a certain point, for example my bedroom getting messy, I just leave them to get worse until I wake up one morning in a panic attack. I need to nip things in the bud.
Spending Time with Family- I am constantly running, and when I'm home, I am often locked in my room on the computer instead engaging with the people around me. I can't help but to think we'd have a healthier and more understanding relationship if I broke that cycle.
Reading- I am so connected by technology--texting, music, facebook, email and everything else. If I could take a moment to go back to the basics and just read a book, unplugged, by myself, I would feel a lot more whole. Because right now I feel like a piece of me is constantly being shared with a million other people.
Nature- These last few days have been gorgeous, and I have spent the last 6 months longing for summer. Yet for some reason I haven't been outside barely at all. I know I am exhausted, and have to work on my project, but it has been alarming for me.
Health Conditions
Recovering from a broken fibula--my largest issue is weakness in my right leg.
Insomnia- Do I actually have this? Dictionary.com defines it as: "Chronic inability to fall asleep or remain asleep for an adequate length of time." Yep, that sounds like me.
Goals
1. Be happy with the way I look
2. Maintain my healthiest, most caring relationships at all costs
3. Be happy with the people I am surrounded by--feel safe and cared about, and don't feel the need to change myself
4. Maintain a positive outlook on life, and don't allow myself to tailspin into negativity.
Tips for around Campus
College kids live on coffee. Especially in my major, where I have heard all nighters are commonplace, I can't imagine I wont start drinking the stuff like water (especially considering my caffeine addiction). Here is a list of healthy things to add to coffee--why to use them, what they taste like and where to get them. This offers an alternative to processes, expensive, calorie laden Starbucks.
Here is how to "pimp" your coffee:
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Read more: http://www.healthy-holistic-living.com/insulin-sensitivity.html#ixzz0otkjtUTP
Here are a list of resolutions for the new year, or in this case, the new school year, that will improve health and fit with a holistic lifestyle. I am going to try to at least experiment with, if not implement all ten of these "resolutions" for school next year.
#1 Go Raw
In today's world, with disease on the rise and our bodies reaching toxic overload we need to find ways to make sure we are getting what we need to live our lives to the fullest. And that means getting back to the basics, eating healthy. We need to nourish our bodies with living foods full of goodies like enzymes, oxygen, phytochemicals, bio-electric energy and things that support our body instead of deplete it. And going raw is the way to make that happen, well at least 80% raw.
Raw food diets have been linked to increased energy, healthier skin, a reduced risk of heart disease and better digestion. Raw foods are easier to digest than cooked foods providing you with maximum energy with minimal bodily effort. Eating raw will give your body foods that it can easily assimilate and use for regeneration and rejuvenation.
If you’re interested in trying out a raw food diet for yourself, I highly recommend Natalia Rose’s book The Raw Food Detox Diet It’s a great book to get you started on your own raw food path.
#2 Say Yes to Detox
Detoxification is essential to the healing process. In today's world with our modern diet, pollution and medications, each of us has an abundance of toxins in our bodies and it is simply a matter of time before it breaks down.
Just like sweeping your floors and cleaning your bathrooms, the human body needs to be cleaned, too. Through body detoxification, or "body detox," we can achieve an "internal cleansing" which will improve our overall health and well being; not to mention you will look great! And I know just the man to help you through the process. Dr. James Chappell is a traditional naturopathic physician that I have been working with for the past year and who has helped me make great strides in my health.
Dr. James Chappell has outlined 3 Detox plans that can support detoxification for anyone looking to improve their health, heal disease and slow down the aging process. If there is one thing you do for yourself this year, it's read this book, Dr. James Chappel'ls 4-Step Natural Cure Plan.
#3 Add Vitamin D to your Daily Regiment
The results are in and all the top doctors and alternative medicine specialist agree Vitamin D deficiencies can lead to an array of diseases including cancer. And what is even more disconcerting is that they are finding more than just a few of us are deficient in this valuable vitamin. How come? Well the jury is still out on that, but the facts are clear: we all need to have our Vitamin D levels checked and supplement as needed.
Vitamin D provides an amazing boost to your immune system giving you a better chance at avoiding seasonal influenzas and viruses as well as having been found to help prevent prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and even schizophrenia.
Adding Vitamin D to your daily regiment is a simple way to change your life and improve your overall health. Personally, with what appears to be an epidemic of vitamin D deficiency it is worth your while to get Vitamin D levels checked by your physician. I encourage anyone interested in improving his or her immune systems and overall health to consider vitamin D supplementation.
#4 Do For Others
Sounds simple enough and most of us probably think we have this one covered, but I am not talking about just donating money, although please do if you feel so compelled. I am talking about hands on helping whether it is your neighbor or at a homeless shelter. And not just once a year when the spirit strikes us, but monthly, weekly or even daily. This is the best way to help you put your life into perspective and appreciate not only what you have, but to help re-prioritize what is really important.
"Three things in human life are important. The first is to be kind. The second is to be kind. The third is to be kind."- Henry James
#5 Go Non-toxic
The Environmental Protection Agency studies of human exposure to air pollutants indicate that indoor levels of pollutants may be 2-5 times, and occasionally more than 100 times, higher than outdoor levels. These levels of indoor air pollutants may be of particular concern because most people spend about 90% of their time indoors. And guess what the number one offender is?, yup you guessed it, cleaning products!
Just a few facts to get your heart racing:
-50% of all illness is due to poor indoor air quality (1989 State of Massachusetts Study)
-Over 150 chemicals found in the home are connected to allergies, birth defects, cancer and psychological disorders. (Consumer Protection Agency)
-Women who work in the home have a 54% higher death rate from cancer than women who work outside of the home (17- year EPA study)
Yikes, but the good news is it doesn't take much to make this change and the impact could save your life. Check out Care2.com's How to Make a Non-Toxic Cleaning Kit
#6 Re-learn the Art of Single-Tasking
Yup, the opposite of multi-tasking. I know, I know, everyone thinks that multi-tasking is the only way to survive in the 21st century, but it is also the quickest way to die. Scientists are discovering that today’s mania for cramming everything in at once is creating a perilous cocktail of brain problems, from severe stress and rage in adults to learning problems and autism-like behavior in children ( dailymail.co.uk).
According to zenhabits.net "a few quick reasons not to multi-task:
1. Multi-tasking is less efficient, due to the need to switch gears for each new task, and then switch back again.
2. Multi-tasking is more complicated, and thus more prone to stress and errors.
3. Multi-tasking can be crazy, and in this already chaotic world, we need to reign in the terror and find a little oasis of sanity and calm.
How can single-tasking be life-changing? A couple powerful reasons:
• You’ll be more effective with your tasks and get more done. It’s hard to achieve important things if you’re constantly switching tasks and distracted by other “urgent” things.
• You’ll be less stressed overall and happier throughout your day."
Oh yeah, and one final reason, "Your focus determines your reality." Now that will make you stop and think!
#7 Get Your Juice On
Did you know that the human body requires around one pound of raw vegetables per fifty pounds of body weight to function optimally? Are you getting your daily requirements? No? Didn't think so.
If you're looking for one easy change that you can make to improve your health - juicing is it. Juicing is a quick and easy way to boost your nutrient intake, meaning that you can dramatically improve your eating habits and health with a minimal amount of effort. Fresh fruits and vegetables contain many vitamins, minerals, and antioxidants. Adding green juice to your diet daily will help you to boost your health quickly and easily.
I juice every morning using a recipe that I altered from "The Raw Food Detox Diet":
8 Kale Leafs
4 Carrots
2 apples
2-3 stalks of Celery
Try it, you might just be surprised at how much you enjoy it!
#8 Take a Break from Negativity
Some of us out there, and you know who you are, happen to be addicted to negativity whether it comes in the form of our own thoughts, television or conversations and it is literally killing us. Yup, it's time for an 'emotional detox'
Research shows that people having a habitual negative disposition are at a higher risk for suffering from memory and comprehension problems later in life, including a higher incidence of Alzheimer’s disease, compared to people with a positive disposition and outlook on life. The good news is that new research suggests that having a positive attitude just might protect against heart disease and keep you alive.
Toxic emotions are one of the most powerful causes of illness. The fact is, it's easy to change our minds once we decide to do so. This involves giving up control of the things you can't control, accepting things you cannot change, and moving on. It involves reorienting how you think about life. You can let go of toxic emotions as soon as you decide the time is right. Fortunately, there is a remarkable new technique that makes it easier than you could imagine, Emotional Freedom Technique
EFT is basically the process of "psychological acupressure". EFT is based on the same energy meridians used in traditional acupuncture to treat emotional and physical ailments -- but now you don't need the needles!
Instead, tapping with the fingertips on specific meridians on the head and chest, along with voicing positive affirmations, helps to clear out emotional blockages from your system, thus restoring your mind and body's balance. I'm sure you realize that emotional health is absolutely essential to your physical health and healing, the two are inseparably linked.
#9 Move Your Body
It doesn't matter if you're sick, out of shape or just don't like to exercise you have to move your body to live. As a person dealing with a chronic illness and knowing what it is like not to be able to get out of bed, I can understand your first response, “I am too sick to exercise,” "I don't like exercise," "I am too old to exercise" but the bottom line is exercise is absolutely crucial for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!
When the body is in movement, it releases endorphins that improve our emotional state and acts as a natural pain reliever. It also is a wonderful outlet for relieving depression, stress, and anxiety, which these days seems to be a part of life in general. The bottom line is regular exercise improves energy levels, helps you sleep better, promotes healthy bowels, boosts the immune system, and aids your body in the natural healing process.
#10 The power of NOW
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your life situation. Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes to life — and see how life suddenly starts working for you rather than against you.”
Eckhart Tolle in his book, The Power of Now talks about how people are constantly thinking compulsively throughout their day-to-day lives. They’re either thinking about the PAST or the FUTURE, rather than embracing the moment fully for what it is. This can very well be the most powerful and life changing concept not only this year but for the rest of your life.
Read more: http://www.healthy-holistic-living.com/top-10-new-year-resolutions.html#ixzz0otiWYQzh
By the end of this project, it is my goal to have a holistic lifestyle plan completely outlined for me to take to school next year. This will include nutrition, emotional wellness, physical fitness, and spiritual awareness, along with other areas. It will outline how I plan to reach a state of being "whole" in each of the aspects.
Friday, May 21, 2010
Week 3, Day 5 (A Shift In Gears)
I slept like a rock last night, most likely due to the fact that I had 3 personal training sessions and the hardest class I had ever taken in my life the day before. When I woke up, I realized I was late to drive my sister to school, so i ran downstairs, grabbed a Luna Bar and milks and ran out the door. Upon my return, I became aware that my breakfast lacked fruit, so I grabbed some pineapple rings and went on upstairs to blog.
Basically, my day was interrupted by the fact that it was my dad's birthday and instead of going to class or meeting with nurse Gali, I went out to dinner with my family to celebrate.
Instead of a regular post for today, or regular posts for the next week for that matter, I am going to talk to you about Holistic Living. It is a way of life that I am looking to adopt in college. The definition of holistic living, at least from the research I've done, is any lifestyle that offers you the tools to make you feel like a whole person--well in body, spirit, and mind.
I began looking into this approach for two reasons. The first, Ann Marie Cipolla, one of my trainers for this project. She is extremely holistic in her views and practices and it shows. She is balanced. She knows herself. She is confident and beautiful and takes joy in life. Those are all things that I aspire to one day have for myself, and I have really been looking to her as a role model on this journey.
The second reason touches on a subject that may make some uncomfortable, especially seeing as this is a blog specifically for school. But I'm not about hiding anything. One thing that I'm sure all of my teachers will give me is that I'm real. Despite my sometimes lack of respect, lack of regard for the rules, lack of effort, fly-by-the-seat-of-your-pants mentality and frequent last ditch attempt to save my own butt, they will at least acknowledge the fact that I'm pretty open and honest. With that being said, let's take a second to discuss alcohol.
Once you hit a certain age, it's everywhere. For me, that age was sixteen. Since then, I've had my fair share of run-ins with the stuff. Some experiences have been great fun, while others devastating and dangerous. I know that when I go to college, its use will only be more prevalent. It is a way for kids to meet people and loosen up, as well as offers an excuse for otherwise questionable behavior or decisions. But in these last weeks of my senior year, I have made a choice--I'm not going to drink in college (with a few qualifiers in there). Alcohol never really does anything good. It made me feel dangerous and invincible, when in reality, I was neither of those things. It made me forget about what was important. It made me feel sick the next morning. It made me constantly worry that I'd gained weight without realizing it. Biggest and worst of all, it made me feel extremely out of balance.
Right now in my life, I have a lot of amazing things.
By some miracle, I got into the #1 interior design program in the country. And it was a miracle because my grades were just not good enough to get in--there are no two ways about that. I plan to buckle down and work extremely hard to prove to UC that they made the right choice by admitting me, and to ensure that I get the best possible job in the field and am able to live the kind of life I want when I grow up.
I have a beautiful, supporting family who trusts me and wants me to be safe. They are also helping me pay for college. It would kill me to disappoint them.
And finally, I am in a relationship with someone who doubles as my best friend in the world. He will be a senior in high school next year so he won't be around to keep an eye on me constantly, and although he trusts me, I don't really trust myself with the combination of alcohol, a strange new place with 30,000 kids, and a 5 hour drive back home. That relationship is by far the most important thing in the world to me, and until something changes, I refuse to do anything that risks compromising that bond.
The more parties I go to, the more I realize that I'm over it. Alcohol is really an excuse--an excuse to not act like yourself. More and more I discover that acting like myself is exactly what I want to do. I have enough fun in my normal state of mind. Trust me.
So complicated back story aside, I'm not drinking in college. This mentality, I've found, fits perfectly with the holistic approach to life that Ann Marie talks about constantly. Because the purpose of this blog is to prepare me to live a healthy and well balanced lifestyle in college, for the last two weeks of project, I am going to shift gears and focus on how I am going to live and find balance, versus detailing my days. So from here on out, I will focus on figuring out how I'm going to live when I'm on my own. There are many aspects of this that I won't be able to adopt until I'm on my own because of my family situation, but many I will be able to start shifting to immediately.
Basically, my day was interrupted by the fact that it was my dad's birthday and instead of going to class or meeting with nurse Gali, I went out to dinner with my family to celebrate.
Instead of a regular post for today, or regular posts for the next week for that matter, I am going to talk to you about Holistic Living. It is a way of life that I am looking to adopt in college. The definition of holistic living, at least from the research I've done, is any lifestyle that offers you the tools to make you feel like a whole person--well in body, spirit, and mind.
I began looking into this approach for two reasons. The first, Ann Marie Cipolla, one of my trainers for this project. She is extremely holistic in her views and practices and it shows. She is balanced. She knows herself. She is confident and beautiful and takes joy in life. Those are all things that I aspire to one day have for myself, and I have really been looking to her as a role model on this journey.
The second reason touches on a subject that may make some uncomfortable, especially seeing as this is a blog specifically for school. But I'm not about hiding anything. One thing that I'm sure all of my teachers will give me is that I'm real. Despite my sometimes lack of respect, lack of regard for the rules, lack of effort, fly-by-the-seat-of-your-pants mentality and frequent last ditch attempt to save my own butt, they will at least acknowledge the fact that I'm pretty open and honest. With that being said, let's take a second to discuss alcohol.
Once you hit a certain age, it's everywhere. For me, that age was sixteen. Since then, I've had my fair share of run-ins with the stuff. Some experiences have been great fun, while others devastating and dangerous. I know that when I go to college, its use will only be more prevalent. It is a way for kids to meet people and loosen up, as well as offers an excuse for otherwise questionable behavior or decisions. But in these last weeks of my senior year, I have made a choice--I'm not going to drink in college (with a few qualifiers in there). Alcohol never really does anything good. It made me feel dangerous and invincible, when in reality, I was neither of those things. It made me forget about what was important. It made me feel sick the next morning. It made me constantly worry that I'd gained weight without realizing it. Biggest and worst of all, it made me feel extremely out of balance.
Right now in my life, I have a lot of amazing things.
By some miracle, I got into the #1 interior design program in the country. And it was a miracle because my grades were just not good enough to get in--there are no two ways about that. I plan to buckle down and work extremely hard to prove to UC that they made the right choice by admitting me, and to ensure that I get the best possible job in the field and am able to live the kind of life I want when I grow up.
I have a beautiful, supporting family who trusts me and wants me to be safe. They are also helping me pay for college. It would kill me to disappoint them.
And finally, I am in a relationship with someone who doubles as my best friend in the world. He will be a senior in high school next year so he won't be around to keep an eye on me constantly, and although he trusts me, I don't really trust myself with the combination of alcohol, a strange new place with 30,000 kids, and a 5 hour drive back home. That relationship is by far the most important thing in the world to me, and until something changes, I refuse to do anything that risks compromising that bond.
The more parties I go to, the more I realize that I'm over it. Alcohol is really an excuse--an excuse to not act like yourself. More and more I discover that acting like myself is exactly what I want to do. I have enough fun in my normal state of mind. Trust me.
So complicated back story aside, I'm not drinking in college. This mentality, I've found, fits perfectly with the holistic approach to life that Ann Marie talks about constantly. Because the purpose of this blog is to prepare me to live a healthy and well balanced lifestyle in college, for the last two weeks of project, I am going to shift gears and focus on how I am going to live and find balance, versus detailing my days. So from here on out, I will focus on figuring out how I'm going to live when I'm on my own. There are many aspects of this that I won't be able to adopt until I'm on my own because of my family situation, but many I will be able to start shifting to immediately.
Thursday, May 20, 2010
Week 3, Day 4 (The busiest day of my life. No, that is not an exaggeration.)
6:30 am- Breakfast
Last night when I went to bed, I ignored my body a little bit. I was hungry but it was late and I didn't go downstairs to get food. Therefore, I paid for it this morning by waking up ravished. To boost my energy and keep me full, I tried to eat a lot of protein and get some fat in there as well. I had:
Luna protein bar (white chocolate macadamia nut flavor, which was actually delicious)
8 oz. 2% Milk
1 medium-large Pink Lady apple
Approximately 1.5 tablespoons peanut butter
9:00 am- Candy Fix
I was still hungry after breakfast and wanted a little sugar boost. I opted for chocolates with some peanut butter. I had:
2 Cookies n' Cream eggs
2 Peanut butter Treasures (which have delicious real peanut butter inside and I cannot get enough of them)
A few Reece's Pieces
9:30 am- Appointment with Tracy Williams
Today, because I got cleared by the doctor, Tracy actually let me do some exercises. She was working with Courtney again today, and in between her sets, she allowed me to work a little bit too. What I was most surprised by was the fact that they looked really easy when she did them, but the minute I tried, it became impossible. Courtney was using a bar with about 10-25 pounds on each side that she would take off the rack and do very deep squats with. After about 6 or 7, she would get super tired and look like she was going to cry. I couldn't really comprehend how challenging it was until Tracy took off all the weight except 10 pounds on each side and had me try it. I made it through two squats (done completely wrong, might I add) before Tracy told me to rack it. She then pulled me aside and talked to me about staying off my toes when I squat.
11:30 am- Training with Ann Marie
Today with Ann Marie, we did a lot. We focused mostly on back, legs, and butt. To begin, we reviewed a pull down with a special grip that works well for me and makes me feel in in my back. We also did a machine that was like a free-weight pull down that I liked a lot. Basically, she had me go really slow, with short movements to isolate my back so that I could feel it. Because I am so flexible, many times I do these big, huge motions and can't feel the exercise. I need to keep everything I do contained. One of Ann Marie's favorite things to have me do when we are on the floor is called the pelvis lift. Sometimes I use a "magic ball," sometimes my bent legs are planted right behind my butt. I inhale, raise my pelvis to my shoulder blades off the floor, hold it, then drop it back down to the floor on an exhale, vertebrae by vertebrae. When we started getting into yoga, we did a lot of a pose called cat (where you are on your hands and knees and slightly shift your weight forward, pushing your chest out and arching your back) into child's pose (where you go from cat's pose to shifting weight backwards, lifting your stomach towards the ceiling therefore curling your back, and relaxing back into sitting on your calves with forehead on the ground and arms outstretched in front of you.) These things sound simple but we did variations and exercises from these positions that really made me feel the work I was doing.
10:45 am- Lunch
I came home and I was hungry again, as I knew I would be. I really wanted this can of Campbell's Corn Chowder I had my eye on. I know that my meal choices dont sound the greatest up to this point today, but please keep in mind I did three sessions of personal training, plus a fitness class today. I needed fuel. Plus, corn chowder has fat and protein that kept me full.
Campbell's Corn Chowder
Mixed blueberries and watermelon
1:00 pm- Snack
Before Training again, this time with Nurse Gali, I knew I needed some more food. I went with milk for protein and Danish because I have been craving dessert food like a fiend. Originally, I had an ice cream sandwich out on the counter as well. But as soon as I finished the Danish, I knew that was overkill. In the old days, I would have eaten both just because they were there.
Cheese Danish and Milk
2:00 pm- Training with Nurse Gali
Because Kari Gali is our Hawken school nurse, I never really look at her from a fitness or athletic standpoint. This project has forced me to change that, and let me tell you, she is in absolutely rockin' shape. Her arms make me feel bad about myself. Today, we focused on chest and back. The biggest difference between her and Ann Marie is how much weight they make me use, and how many reps they have me do. Ann Marie puts me on very light weights, and has me do about 10-12 reps over and over. Nurse Gali puts me on weights that border on too heavy for me and has me work til failure or 15 reps--whichever comes first. Nurse Gali has been giving me a variety of exercises to use when I'm away at college because she found part of my problem was the fact that there was no variety to my workout routine. She also game me a whole bunch of quick things to do in my dorm room if ever i can't find time to make it to the athletic center. One of these looked something like this:
Holding two, 5 pound free-weights, get in plank or push up position. Then, rotate the body to one side, while lifting the arm and the weight on that side completely straight over head. Then switch sides.
I found that this was extremely challenging, especially on my left side, where my arm would shake and I found myself plopping the weight down instead of setting it on the ground in a controlled manner. Nurse Gali, of course, made this exercise look easy.
One thing she asked me today that really got me thinking was whether I'm the type of person who likes to work hard and be challenged. The answer to that question is complicated. I am very all or nothing. I either have to be working extremely hard with a high level of intensity, or I need to be relaxed and having fun. My soccer and basketball careers at Hawken have been that kind of extremely intense, walk off the field crying or crawling, swear I'll never play sports again type of deal. Thought at the time, I loved feeling like I worked really hard, the next day it was nearly impossible to drag myself back to practice. On the other hand, if I'm having fun and the exercise seems manageable, I can do it for hours. Am I getting results more quickly if I go the intensity route? Yes. Am I far more likely to give up? Yes, again. Bottom Line: I would rather do something I like, and expend a little less energy, but be able to continue it in the long run.
I found that this question/answer very much defined the rest of my day.
3:30 pm- Light Snack
I was hungry but didn't want to eat too heavily to early and then get hungry late at night. I was headed off to Hawken to play soccer with my little brother, Anderson. So to hold myself over, I had:
2 rings of pineapple
2 slices thinly sliced light hard salami
4:00 pm- Soccer with Anderson
I cannot tell you how amazing it felt the first time I dove today. Even though Anderson scored the goal, and was busily gloating like any sixth grade boy would, I couldn't wipe the smile off my face. I LOVE playing goalie. I love diving, I love making great saves, I love being the boss of the defense--I love everything about the position. If all soccer was about was me marching out to the field and just having people shoot on me, or playing in games, I would do it for the rest of my life. Unfortunately, here is where that question from nurse Gali comes in. I hated practice. It was 3 hours long, and I always had to run with my teammates (and my coach was a fitness FREAK), then while they got water, go do my own goalie drills. I had to deal with an insane amount of drama (that comes with being on any high level girls' team), especially being a captain my senior year. I had pressure up to my ears, especially because there were a lot of people predicting either Hawken or HB to win States for girls' Division II. I also could never take a break, even if my body was screaming at me. All of that intensity eventually led to the decision that I didn't want anything to do with the sport in college (along with a skewed perception of reality due to a broken fibula). If soccer had just been all about making saves and messing around with Anderson, I would have done it forever.
With that being said, for the most part, Anderson owned me. He is extremely talented for his age, and I hadn't jumped, dove, or caught a ball since August 26. Once I got warmed up, I pulled down a couple really nice diving saves that made me think that playing goalie is like riding a bike--you never really lose your touch.I told him not to get used to beating up on me so badly. His days were numbered.
5:30 pm- Dinner
After soccer, I wanted to run home and get some dinner before Triple Fit at Urban Active. I had a lot of carbs and junk ealier, so I wanted a good helping of protein to get me through class. I had:
2 Plain David Berg Hot Dogs (no bun, no nothing)
1-1.5 servings Double Fudge Brownie slow churned ice cream (yes, this is still junk. but it also offers calcium and fat which are necessary for me to perform at my highest level.)
6:20 pm- Triple Fit
This was by far the hardest class I have ever taken at Urban Active. And again, going back to Nurse Gali's question--yes, it was great to work that hard. But honestly, I don't know if I will ever be able to make myself go back to that class. It was not fun. There is absolutely no appeal or incentive for me to go back. I guess it will all depend on how motivated I am next Thursday, and trust me, that varies from day to day. The instructor was of the Tracy Williams build--tan, extremely muscular, and beyond intense. The worst aspect of the class was moving straight from 4 minutes of cardio to 3 minutes of legs. All that the "legs" portion entailed was 3 minutes of repeated squatting. I had already done squats with Tracy and Ann Marie. I didn't want to do any more. Especially not like 6 or 7 sets of them. The free-weight work was a nice little break, and I didn't mind the cardio--it felt good to be moving that fast and freely and jumping around. It was just going straight into squats that made me want to ball up on the floor. Despite my aggravation, I made it through the class, and took my good, sweet time walking out to my car.
8:30 pm- Another Snack. I was starving.
As I drove home from class, my stomach started rumbling to the point where I actually felt sharp physical pain. I needed food ASAP. I walked in and grabbed:
Medium bowl of mixed Cheerios and Cinnamon Toast Crunch with Milk
Serving Cheese Twisties (they looked too good to pass on)
Today my food choices were a bit questionable. But with this much activity, I really didn't care what I was eating, as long as it was food. On days with less activity, I am much more conscious of my choices, but today was a special day.
Reading Material
For those of you who don't know, I have been reading The Secret by Rhonda Byrne as one of my supplementary books for this project. It is all about achieving everything you want by simply changing your frame of mind and outlook on life. In past posts, I have been giving tidbits and helpful hints from its pages.
More quotes and rules from The Secret:
"See the things that you want as already yours. Know that they will come to you at need. Then let them come. Don't think about your lack of them. Think of them as belonging to you, as already in your possession." Robert Collier
Anyone who ever accomplished anything did not know how they were going to do it, just that they were going to do it. Confidence is key. If you truly believe, then you will receive.
Now, you might understand why a person who says "I always get parking spaces" gets them. These people expect it. Begin to expect great things.
Ask, Believe, Receive.
Last night when I went to bed, I ignored my body a little bit. I was hungry but it was late and I didn't go downstairs to get food. Therefore, I paid for it this morning by waking up ravished. To boost my energy and keep me full, I tried to eat a lot of protein and get some fat in there as well. I had:
Luna protein bar (white chocolate macadamia nut flavor, which was actually delicious)
8 oz. 2% Milk
1 medium-large Pink Lady apple
Approximately 1.5 tablespoons peanut butter
9:00 am- Candy Fix
I was still hungry after breakfast and wanted a little sugar boost. I opted for chocolates with some peanut butter. I had:
2 Cookies n' Cream eggs
2 Peanut butter Treasures (which have delicious real peanut butter inside and I cannot get enough of them)
A few Reece's Pieces
9:30 am- Appointment with Tracy Williams
Today, because I got cleared by the doctor, Tracy actually let me do some exercises. She was working with Courtney again today, and in between her sets, she allowed me to work a little bit too. What I was most surprised by was the fact that they looked really easy when she did them, but the minute I tried, it became impossible. Courtney was using a bar with about 10-25 pounds on each side that she would take off the rack and do very deep squats with. After about 6 or 7, she would get super tired and look like she was going to cry. I couldn't really comprehend how challenging it was until Tracy took off all the weight except 10 pounds on each side and had me try it. I made it through two squats (done completely wrong, might I add) before Tracy told me to rack it. She then pulled me aside and talked to me about staying off my toes when I squat.
11:30 am- Training with Ann Marie
Today with Ann Marie, we did a lot. We focused mostly on back, legs, and butt. To begin, we reviewed a pull down with a special grip that works well for me and makes me feel in in my back. We also did a machine that was like a free-weight pull down that I liked a lot. Basically, she had me go really slow, with short movements to isolate my back so that I could feel it. Because I am so flexible, many times I do these big, huge motions and can't feel the exercise. I need to keep everything I do contained. One of Ann Marie's favorite things to have me do when we are on the floor is called the pelvis lift. Sometimes I use a "magic ball," sometimes my bent legs are planted right behind my butt. I inhale, raise my pelvis to my shoulder blades off the floor, hold it, then drop it back down to the floor on an exhale, vertebrae by vertebrae. When we started getting into yoga, we did a lot of a pose called cat (where you are on your hands and knees and slightly shift your weight forward, pushing your chest out and arching your back) into child's pose (where you go from cat's pose to shifting weight backwards, lifting your stomach towards the ceiling therefore curling your back, and relaxing back into sitting on your calves with forehead on the ground and arms outstretched in front of you.) These things sound simple but we did variations and exercises from these positions that really made me feel the work I was doing.
10:45 am- Lunch
I came home and I was hungry again, as I knew I would be. I really wanted this can of Campbell's Corn Chowder I had my eye on. I know that my meal choices dont sound the greatest up to this point today, but please keep in mind I did three sessions of personal training, plus a fitness class today. I needed fuel. Plus, corn chowder has fat and protein that kept me full.
Campbell's Corn Chowder
Mixed blueberries and watermelon
1:00 pm- Snack
Before Training again, this time with Nurse Gali, I knew I needed some more food. I went with milk for protein and Danish because I have been craving dessert food like a fiend. Originally, I had an ice cream sandwich out on the counter as well. But as soon as I finished the Danish, I knew that was overkill. In the old days, I would have eaten both just because they were there.
Cheese Danish and Milk
2:00 pm- Training with Nurse Gali
Because Kari Gali is our Hawken school nurse, I never really look at her from a fitness or athletic standpoint. This project has forced me to change that, and let me tell you, she is in absolutely rockin' shape. Her arms make me feel bad about myself. Today, we focused on chest and back. The biggest difference between her and Ann Marie is how much weight they make me use, and how many reps they have me do. Ann Marie puts me on very light weights, and has me do about 10-12 reps over and over. Nurse Gali puts me on weights that border on too heavy for me and has me work til failure or 15 reps--whichever comes first. Nurse Gali has been giving me a variety of exercises to use when I'm away at college because she found part of my problem was the fact that there was no variety to my workout routine. She also game me a whole bunch of quick things to do in my dorm room if ever i can't find time to make it to the athletic center. One of these looked something like this:
Holding two, 5 pound free-weights, get in plank or push up position. Then, rotate the body to one side, while lifting the arm and the weight on that side completely straight over head. Then switch sides.
I found that this was extremely challenging, especially on my left side, where my arm would shake and I found myself plopping the weight down instead of setting it on the ground in a controlled manner. Nurse Gali, of course, made this exercise look easy.
One thing she asked me today that really got me thinking was whether I'm the type of person who likes to work hard and be challenged. The answer to that question is complicated. I am very all or nothing. I either have to be working extremely hard with a high level of intensity, or I need to be relaxed and having fun. My soccer and basketball careers at Hawken have been that kind of extremely intense, walk off the field crying or crawling, swear I'll never play sports again type of deal. Thought at the time, I loved feeling like I worked really hard, the next day it was nearly impossible to drag myself back to practice. On the other hand, if I'm having fun and the exercise seems manageable, I can do it for hours. Am I getting results more quickly if I go the intensity route? Yes. Am I far more likely to give up? Yes, again. Bottom Line: I would rather do something I like, and expend a little less energy, but be able to continue it in the long run.
I found that this question/answer very much defined the rest of my day.
3:30 pm- Light Snack
I was hungry but didn't want to eat too heavily to early and then get hungry late at night. I was headed off to Hawken to play soccer with my little brother, Anderson. So to hold myself over, I had:
2 rings of pineapple
2 slices thinly sliced light hard salami
4:00 pm- Soccer with Anderson
I cannot tell you how amazing it felt the first time I dove today. Even though Anderson scored the goal, and was busily gloating like any sixth grade boy would, I couldn't wipe the smile off my face. I LOVE playing goalie. I love diving, I love making great saves, I love being the boss of the defense--I love everything about the position. If all soccer was about was me marching out to the field and just having people shoot on me, or playing in games, I would do it for the rest of my life. Unfortunately, here is where that question from nurse Gali comes in. I hated practice. It was 3 hours long, and I always had to run with my teammates (and my coach was a fitness FREAK), then while they got water, go do my own goalie drills. I had to deal with an insane amount of drama (that comes with being on any high level girls' team), especially being a captain my senior year. I had pressure up to my ears, especially because there were a lot of people predicting either Hawken or HB to win States for girls' Division II. I also could never take a break, even if my body was screaming at me. All of that intensity eventually led to the decision that I didn't want anything to do with the sport in college (along with a skewed perception of reality due to a broken fibula). If soccer had just been all about making saves and messing around with Anderson, I would have done it forever.
With that being said, for the most part, Anderson owned me. He is extremely talented for his age, and I hadn't jumped, dove, or caught a ball since August 26. Once I got warmed up, I pulled down a couple really nice diving saves that made me think that playing goalie is like riding a bike--you never really lose your touch.I told him not to get used to beating up on me so badly. His days were numbered.
5:30 pm- Dinner
After soccer, I wanted to run home and get some dinner before Triple Fit at Urban Active. I had a lot of carbs and junk ealier, so I wanted a good helping of protein to get me through class. I had:
2 Plain David Berg Hot Dogs (no bun, no nothing)
1-1.5 servings Double Fudge Brownie slow churned ice cream (yes, this is still junk. but it also offers calcium and fat which are necessary for me to perform at my highest level.)
6:20 pm- Triple Fit
This was by far the hardest class I have ever taken at Urban Active. And again, going back to Nurse Gali's question--yes, it was great to work that hard. But honestly, I don't know if I will ever be able to make myself go back to that class. It was not fun. There is absolutely no appeal or incentive for me to go back. I guess it will all depend on how motivated I am next Thursday, and trust me, that varies from day to day. The instructor was of the Tracy Williams build--tan, extremely muscular, and beyond intense. The worst aspect of the class was moving straight from 4 minutes of cardio to 3 minutes of legs. All that the "legs" portion entailed was 3 minutes of repeated squatting. I had already done squats with Tracy and Ann Marie. I didn't want to do any more. Especially not like 6 or 7 sets of them. The free-weight work was a nice little break, and I didn't mind the cardio--it felt good to be moving that fast and freely and jumping around. It was just going straight into squats that made me want to ball up on the floor. Despite my aggravation, I made it through the class, and took my good, sweet time walking out to my car.
8:30 pm- Another Snack. I was starving.
As I drove home from class, my stomach started rumbling to the point where I actually felt sharp physical pain. I needed food ASAP. I walked in and grabbed:
Medium bowl of mixed Cheerios and Cinnamon Toast Crunch with Milk
Serving Cheese Twisties (they looked too good to pass on)
Today my food choices were a bit questionable. But with this much activity, I really didn't care what I was eating, as long as it was food. On days with less activity, I am much more conscious of my choices, but today was a special day.
Reading Material
For those of you who don't know, I have been reading The Secret by Rhonda Byrne as one of my supplementary books for this project. It is all about achieving everything you want by simply changing your frame of mind and outlook on life. In past posts, I have been giving tidbits and helpful hints from its pages.
More quotes and rules from The Secret:
"See the things that you want as already yours. Know that they will come to you at need. Then let them come. Don't think about your lack of them. Think of them as belonging to you, as already in your possession." Robert Collier
Anyone who ever accomplished anything did not know how they were going to do it, just that they were going to do it. Confidence is key. If you truly believe, then you will receive.
Now, you might understand why a person who says "I always get parking spaces" gets them. These people expect it. Begin to expect great things.
Ask, Believe, Receive.
Wednesday, May 19, 2010
Week 3, Day 3 (Exercise can drastically improve your mood...)
This project is wearing me out more and more. I had so much trouble getting out of bed this morning that I had tears in my eyes, and my mood was foul to put it mildly. For those of you who don't know how much time goes into maintaining a blog, it takes about 2 hours to write a post, and another hour to read the book of the week. I have to take a notebook around with me to every class, training session, doctor's appointment, and meal, and take notes on exactly what I'm doing. It becomes very tiresome, however I am getting great results, so I will smile and keep plugging away. And none of that is even to mention the actual, physical activity over the course of the day. Basically, I am spent and really trying hard to find my second wind.
7:45 am- Breakfast
Although Cinnamon Toast Crunch was not the most filling or nutritionally sound choice, I needed something sweet that was a change from Special K. I have fond that I've developed a real aversion to having salty food in the morning. I may have to look into why I crave a bit of sugar when I first wake up as opposed to a fatty or salty taste.
Cinnamon Toast Crunch
2% milk
2 rings pineapple
10 am- RetroRobics
Honestly, though last week I resented the mere 45 minute session of RetroRobics, today I saw it as a blessing. Though my anxiety was a bit heightened after not working out the day before due to being shut out of the ZUMBA! class, I still couldn't find the motivation to really go in there and want to exercise. I was in an absolutely bitter mood when I parked my car outside of Urban Active. I had tears dripping down my face underneath my sunglasses (which I truly attribute to just being over tired) and I sat in my front seat really debating whether or not to go for a scenic drive through Shaker Heights instead of dragging myself into the studio. In the end, I bit the bullet and marched to class. Thankfully, I wasn't late because the other class was running a bit behind schedule. Today, we used a step and a mat (for abs). We did a bit of marching, punching, and kicking on the floor, and then used to step to do the same. We utilized the step going both horizontally and vertically, which was something I hadn't been asked to do before in this class. One move that was new to me which I really like was a straddle over the platform into a jump. When she was instructing us, we began with both feet on the horizontal platform, and then stepped down with the right, down with the left, up with the right, up with the left, down (again), down (again), then jumped with both legs onto the platform and repeated. It sounds simple enough, but especially when its done at a jog, or with a bounce in your step, it becomes very difficult. Overall, I am noticing these classes getting easier and easier for me. I felt the abs today but was far from dying. The aerobic workout was good and made me sweat, but I got through it without any real issue. I, my friends, am getting to be back in shape. Well, it's about time.
One other thing I would like to comment on is what exercise can do for your mood. I found that after class today, I was far less stressed and no longer teary. Sometimes when I am really upset, going for a run or a walk really improves those negative feelings for me. I like it because when I work out, I become fully absorbed in the activity and getting myself through it. When I return to my daily activities, everything that was on my mind before seems less important. To back up my personal experiences, www.everydayhealth.com says this about what exercise can do for your mood:
"Can a few laps around the block solve emotional difficulties? Probably not, but a regular exercise program might help. A variety of studies have found that exercise can boost mood.
How does exercise benefit your mind? To begin with, aerobic exercise prompts the release of mood-lifting hormones, which relieve stress and promote a sense of well-being. In addition, the repetitive cycle of muscle contraction and release that takes place in yoga or in aerobic pursuits such as walking and swimming increases levels of the brain chemical serotonin, which combats negative feelings.
Many studies since the 1980s have reached roughly the same conclusion: People getting at least a moderate amount of exercise have fewer symptoms of depression. One investigation, involving 2,084 men and women ages 65 and older, found that among the participants who initially reported symptoms of depression, those who walked daily had a third fewer symptoms after three years. The Harvard Alumni Health Study turned up similar results. The men who burned 1,000–2,500 calories per week through aerobic activity lowered their risk for depression by 17%. In participants who burned more than 2,500 calories a week, the risk of experiencing depression dropped by 28%.
Not only can exercise help ward off depression, but it is also an effective treatment in many cases. A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression. In fact, some studies have found that exercise can relieve symptoms of mild to moderate depression as effectively as medication.
Exercise can also alleviate anxiety, which is characterized by worry and fear. The greatest benefits derive from a program of aerobic activity lasting at least 10 weeks, and, ideally, more than 15 weeks. People who start with high levels of anxiety and low levels of fitness garner the greatest gains. Research suggests that this type of program can be as successful as other anxiety-reducing techniques, such as relaxation training. "
11:30 am- Lunch
I was in a hurry to get up to Hawken and take my makeup AP Environmental Science Exam after I got home from class, so I had to make myself lunch on the fly. Though we had some leftover noodles and vegetables from dinner two nights ago (and my dinner last night as well), I wanted a change of pace, but was still craving a pasta dish. I went for frozen fettuccine alfredo because it was quick, I knew exactly how much I was eating and it was correctly portioned, and I was craving white sauce. The ice cream was a better, more filling option than chips or pretzels. I didn't have time to cut myself strawberries and I didn't want an apple, so I ran out of the house without a fruit. Shame on me.
Frozen fettuccine alfredo
Serving double fudge brownie icecream
Handful Tony Packo's Pickles (these things are absolutely amazing. they only have 3 calories per serving, they are spicy and delicious, and great for something to munch on when you're in a hurry.)
3:00 pm- Snack
After the AP test was over, I hopped in my car and my stomach was roaring. I drank 46 ounces of propel while in the test, but my tummy wanted food, of which I had none. Luckily, my sister is kind of a slob and left a brownie wrapped in plastic on the floor of my car from when I dropped her off at school this morning. A little weird, but it would have to do. I ate that, and began my drive directly down to see Doctor Rome at the Cleveland Clinic.
Small brownie I found on my floor
4:00 pm- Check up with Dr. Ellen Rome
One thing I will say for my visits with Doctor Rome over the course of this project: they have been so quick and painless. Usually when I would go into her office, it would be a 2 hour ordeal of waiting and then chatting with a nurse, then another nurse, then a resident, all before Dr. Rome would make an appearance. These visits, on the other hand, have only taken about a half hour from start to finish. Today we chatted about my blog and my project. I told her how I was okay with weighing a little bit more because I knew it was muscle, and in all honesty, I like the way I look right now--strong and healthy. She took my blood pressure and heart rate sitting and standing, and the heart rate was in the 60s for both (something I was really happy with because of a heart rate scare a couple months back). The blood pressure sitting was good, and standing was still alright but could have been a little bit better. She told me I needed to focus on getting more fluids to get that up a little bit. Other than that, we discussed my home life and my stress levels, then I was on my merry way.
6:00 pm- Dinner
Dinner was nearly hot on the table when I got home for once. I loved that. Usually my family doesn't eat until 8 or 9 (which I have heard is not very healthy, but after doing some research there seems to be no conclusive evidence that it is bad for you) and I am left making myself soup or frozen mac n' cheese. But not tonight!
David Berg Hot Dog (These are one of my favorite meals my family makes. They are 1/3 pound, and very light. They don't have a ton of preservatives or weird ingredients. For the most part, they are natural and very filling.)
Hot dog bun
3 Mrs. T's perogies sauteed in a little bit of olive oil
Broccoli
6:45 pm- Dessert
After dinner, I was still clearly hungry and craving sweet things. I also wanted something that would fill me up, so the ice cream and the milk helped with that. I believe I had just the right amount of food today for my activity level. I love days like these.
Small serving vanilla ice cream
Heinen's fudge brownie
6 ounces 2% milk
2 peanut butter Treasures
In a previous post, I had my friend Natalie drop a hint to me about trying almond milk. I did a bit of research and found that it is not milk at all, but rather almonds and water ground together. You can make it at home or buy it from the store. It is lighter and apparently doesn't taste very much like milk, offering an alternative for those who don't like milk's flavor. Here are some facts from http://lifestyle.iloveindia.com:
Health Benefits of Almond Milk
* Almond milk is rich in Vitamin E, a known antioxidant, and thus, is believed to good for those undergoing detoxification programs.
* Almond milk contains high levels of unsaturated fat and has been associated with lower risk of heart attack.
* Almond milk has been found to contain little to no saturated fat and no cholesterol, making it extremely good for those suffering from high cholesterol problem.
* Almond milk does not contain lactose. This makes it easily digestible and the perfect alternative for those suffering from lactose-intolerance.
* Owing to the absence of saturated fats and presence of unsaturated fats, almond milk can be said to be good for those trying to lose weight
.
Nutritional Facts about Almond Milk
* Almond milk is rich in protein and omega fatty acids.
* Almonds milk does not contain cholesterol and saturated fats
* Almonds milk has high levels of vitamin E and unsaturated fats
* Almond milk contains minerals such as zinc, magnesium, potassium, calcium and iron.
* 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g
* Almond milk has zero fiber.
Reading Material
The Secret gave me an activity to do today, and I wanted to share it with readers of the blog so that perhaps they could try it to. The basic idea was to make a list of "mood shifters"--or thoughts that can instantly change your mind from sending out negative signals to sending out positive ones, therefore attracting more positive thoughts to you.
Here is a list of my mood shifters:
1) In the summer, driving the paint van (my summer job) with my window down and Third Eye Blind blaring as I drive along County Line Road with a bright yellow sun against a clear blue sky, birds chirping and flowers blooming along the side of the road.
2) "Slide" by the Goo Goo Dolls
3) Hearing "i love you"
4) Laying in the middle of the road under the stars at my best friend Brooke's cottage in the summer.
5) Shwayze
6) Playing soccer (but only when its just for fun--at least for right now.)
7) The Hawken campus
8) Driving to Lodi with my dad, listening to James Taylor's album, Hourglass
9) Talking to my brother
10) Reading trash mags like OK!, Star, and People and watching E!
I highly encourage you to make your own. It will really help keep you on track and follow the laws of The Secret.
7:45 am- Breakfast
Although Cinnamon Toast Crunch was not the most filling or nutritionally sound choice, I needed something sweet that was a change from Special K. I have fond that I've developed a real aversion to having salty food in the morning. I may have to look into why I crave a bit of sugar when I first wake up as opposed to a fatty or salty taste.
Cinnamon Toast Crunch
2% milk
2 rings pineapple
10 am- RetroRobics
Honestly, though last week I resented the mere 45 minute session of RetroRobics, today I saw it as a blessing. Though my anxiety was a bit heightened after not working out the day before due to being shut out of the ZUMBA! class, I still couldn't find the motivation to really go in there and want to exercise. I was in an absolutely bitter mood when I parked my car outside of Urban Active. I had tears dripping down my face underneath my sunglasses (which I truly attribute to just being over tired) and I sat in my front seat really debating whether or not to go for a scenic drive through Shaker Heights instead of dragging myself into the studio. In the end, I bit the bullet and marched to class. Thankfully, I wasn't late because the other class was running a bit behind schedule. Today, we used a step and a mat (for abs). We did a bit of marching, punching, and kicking on the floor, and then used to step to do the same. We utilized the step going both horizontally and vertically, which was something I hadn't been asked to do before in this class. One move that was new to me which I really like was a straddle over the platform into a jump. When she was instructing us, we began with both feet on the horizontal platform, and then stepped down with the right, down with the left, up with the right, up with the left, down (again), down (again), then jumped with both legs onto the platform and repeated. It sounds simple enough, but especially when its done at a jog, or with a bounce in your step, it becomes very difficult. Overall, I am noticing these classes getting easier and easier for me. I felt the abs today but was far from dying. The aerobic workout was good and made me sweat, but I got through it without any real issue. I, my friends, am getting to be back in shape. Well, it's about time.
One other thing I would like to comment on is what exercise can do for your mood. I found that after class today, I was far less stressed and no longer teary. Sometimes when I am really upset, going for a run or a walk really improves those negative feelings for me. I like it because when I work out, I become fully absorbed in the activity and getting myself through it. When I return to my daily activities, everything that was on my mind before seems less important. To back up my personal experiences, www.everydayhealth.com says this about what exercise can do for your mood:
"Can a few laps around the block solve emotional difficulties? Probably not, but a regular exercise program might help. A variety of studies have found that exercise can boost mood.
How does exercise benefit your mind? To begin with, aerobic exercise prompts the release of mood-lifting hormones, which relieve stress and promote a sense of well-being. In addition, the repetitive cycle of muscle contraction and release that takes place in yoga or in aerobic pursuits such as walking and swimming increases levels of the brain chemical serotonin, which combats negative feelings.
Many studies since the 1980s have reached roughly the same conclusion: People getting at least a moderate amount of exercise have fewer symptoms of depression. One investigation, involving 2,084 men and women ages 65 and older, found that among the participants who initially reported symptoms of depression, those who walked daily had a third fewer symptoms after three years. The Harvard Alumni Health Study turned up similar results. The men who burned 1,000–2,500 calories per week through aerobic activity lowered their risk for depression by 17%. In participants who burned more than 2,500 calories a week, the risk of experiencing depression dropped by 28%.
Not only can exercise help ward off depression, but it is also an effective treatment in many cases. A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression. In fact, some studies have found that exercise can relieve symptoms of mild to moderate depression as effectively as medication.
Exercise can also alleviate anxiety, which is characterized by worry and fear. The greatest benefits derive from a program of aerobic activity lasting at least 10 weeks, and, ideally, more than 15 weeks. People who start with high levels of anxiety and low levels of fitness garner the greatest gains. Research suggests that this type of program can be as successful as other anxiety-reducing techniques, such as relaxation training. "
11:30 am- Lunch
I was in a hurry to get up to Hawken and take my makeup AP Environmental Science Exam after I got home from class, so I had to make myself lunch on the fly. Though we had some leftover noodles and vegetables from dinner two nights ago (and my dinner last night as well), I wanted a change of pace, but was still craving a pasta dish. I went for frozen fettuccine alfredo because it was quick, I knew exactly how much I was eating and it was correctly portioned, and I was craving white sauce. The ice cream was a better, more filling option than chips or pretzels. I didn't have time to cut myself strawberries and I didn't want an apple, so I ran out of the house without a fruit. Shame on me.
Frozen fettuccine alfredo
Serving double fudge brownie icecream
Handful Tony Packo's Pickles (these things are absolutely amazing. they only have 3 calories per serving, they are spicy and delicious, and great for something to munch on when you're in a hurry.)
3:00 pm- Snack
After the AP test was over, I hopped in my car and my stomach was roaring. I drank 46 ounces of propel while in the test, but my tummy wanted food, of which I had none. Luckily, my sister is kind of a slob and left a brownie wrapped in plastic on the floor of my car from when I dropped her off at school this morning. A little weird, but it would have to do. I ate that, and began my drive directly down to see Doctor Rome at the Cleveland Clinic.
Small brownie I found on my floor
4:00 pm- Check up with Dr. Ellen Rome
One thing I will say for my visits with Doctor Rome over the course of this project: they have been so quick and painless. Usually when I would go into her office, it would be a 2 hour ordeal of waiting and then chatting with a nurse, then another nurse, then a resident, all before Dr. Rome would make an appearance. These visits, on the other hand, have only taken about a half hour from start to finish. Today we chatted about my blog and my project. I told her how I was okay with weighing a little bit more because I knew it was muscle, and in all honesty, I like the way I look right now--strong and healthy. She took my blood pressure and heart rate sitting and standing, and the heart rate was in the 60s for both (something I was really happy with because of a heart rate scare a couple months back). The blood pressure sitting was good, and standing was still alright but could have been a little bit better. She told me I needed to focus on getting more fluids to get that up a little bit. Other than that, we discussed my home life and my stress levels, then I was on my merry way.
6:00 pm- Dinner
Dinner was nearly hot on the table when I got home for once. I loved that. Usually my family doesn't eat until 8 or 9 (which I have heard is not very healthy, but after doing some research there seems to be no conclusive evidence that it is bad for you) and I am left making myself soup or frozen mac n' cheese. But not tonight!
David Berg Hot Dog (These are one of my favorite meals my family makes. They are 1/3 pound, and very light. They don't have a ton of preservatives or weird ingredients. For the most part, they are natural and very filling.)
Hot dog bun
3 Mrs. T's perogies sauteed in a little bit of olive oil
Broccoli
6:45 pm- Dessert
After dinner, I was still clearly hungry and craving sweet things. I also wanted something that would fill me up, so the ice cream and the milk helped with that. I believe I had just the right amount of food today for my activity level. I love days like these.
Small serving vanilla ice cream
Heinen's fudge brownie
6 ounces 2% milk
2 peanut butter Treasures
In a previous post, I had my friend Natalie drop a hint to me about trying almond milk. I did a bit of research and found that it is not milk at all, but rather almonds and water ground together. You can make it at home or buy it from the store. It is lighter and apparently doesn't taste very much like milk, offering an alternative for those who don't like milk's flavor. Here are some facts from http://lifestyle.iloveindia.com:
Health Benefits of Almond Milk
* Almond milk is rich in Vitamin E, a known antioxidant, and thus, is believed to good for those undergoing detoxification programs.
* Almond milk contains high levels of unsaturated fat and has been associated with lower risk of heart attack.
* Almond milk has been found to contain little to no saturated fat and no cholesterol, making it extremely good for those suffering from high cholesterol problem.
* Almond milk does not contain lactose. This makes it easily digestible and the perfect alternative for those suffering from lactose-intolerance.
* Owing to the absence of saturated fats and presence of unsaturated fats, almond milk can be said to be good for those trying to lose weight
.
Nutritional Facts about Almond Milk
* Almond milk is rich in protein and omega fatty acids.
* Almonds milk does not contain cholesterol and saturated fats
* Almonds milk has high levels of vitamin E and unsaturated fats
* Almond milk contains minerals such as zinc, magnesium, potassium, calcium and iron.
* 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g
* Almond milk has zero fiber.
Reading Material
The Secret gave me an activity to do today, and I wanted to share it with readers of the blog so that perhaps they could try it to. The basic idea was to make a list of "mood shifters"--or thoughts that can instantly change your mind from sending out negative signals to sending out positive ones, therefore attracting more positive thoughts to you.
Here is a list of my mood shifters:
1) In the summer, driving the paint van (my summer job) with my window down and Third Eye Blind blaring as I drive along County Line Road with a bright yellow sun against a clear blue sky, birds chirping and flowers blooming along the side of the road.
2) "Slide" by the Goo Goo Dolls
3) Hearing "i love you"
4) Laying in the middle of the road under the stars at my best friend Brooke's cottage in the summer.
5) Shwayze
6) Playing soccer (but only when its just for fun--at least for right now.)
7) The Hawken campus
8) Driving to Lodi with my dad, listening to James Taylor's album, Hourglass
9) Talking to my brother
10) Reading trash mags like OK!, Star, and People and watching E!
I highly encourage you to make your own. It will really help keep you on track and follow the laws of The Secret.
Tuesday, May 18, 2010
Week 3, Day 2 (Let's Check In With the Project Group, Shall We?)
6:30 am- Breakfast
Last night I went to bed late and towards the end started feeling a little bit hungry, but I was too tired to go downstairs and eat. Therefore, this morning it surprised me that I had utterly no appetite. One of my past nutritionists, Nancy Blazar, told me that 9 times out of 10, when you wake up in the morning and aren't hungry, it's because you missed your body telling you it was hungry while you slept and you need to eat anyway. Fair enough, I thought to myself.
My mom went to the grocery store and brought home all sorts of delicious food--some of it healthy, some of it not so much--and this morning I was tempted. I didn't want my usual Special K, and there was this danish sitting in the pantry. Instead of going nuts like I usually would have, I cut myself a very small slice, as well as a small slice of brownie and popped them on a plate with a glass of milk and an apple. Was it the healthiest or most filling choice possible? No. But I didn't want to deprive myself and crave the sweets even more later in the day, so I had some.
1/2 serving Danish
1/2 serving chocolate fudge brownie (both these items were from the bakery at Heinen's)
8 oz. 2% milk
1 large pink lady apple
I dropped my brother off at school and came home at about 9:30. Shockingly, because of my ultra filling and nutritious breakfast, I was hungry again. Because I decided to make really well thought out food choices today, I grabbed the remainder of the chex mix (there was about 1/3 to 1/2 of a serving left and brought it upstairs with me. I knew it wouldn't hold me over, but there wasn't much left and I didn't really care.
11:00 am- Lunch
At 11 o'clock, I was hungry for lunch and knew I was lacking some protein in my diet. I went downstairs and saw shrimp and crab cakes. Perfect. Shrimp are lean, mean protein machines. The crab cakes were good because they were Market Day, and only had 100 calories per cake, while still being absolutely delicious.
3 Market Day Crab Cakes
10 small/medium shrimp
Two Brother's Teriykai Sauce from Heinen's (This is by far the best sauce in the world--I eat it on almost anything. It is extremely thick for teriyaki sauce and is ultra flavorful. Heinen's is just an excellent place to shop, plain and simple.)
60 calorie, sugar free Jello Pudding Cup (not the healthiest choice, but I needed to taste chocolate, and I thought it was the lightest, yet most filling option.)
I went upstairs, finished blogging, and headed off to grab a smoothie from Robek's with my best friend Brooke before we had Senior Project Check In up at Hawken.
Initially, I was concerned about the Robek's. I knew we had an ice cream sundae bar after SP check-in (and we all know I can't pass up ice cream) so I didn't really want or need the extra food. But I also didn't want to be rude and wanted to go out with my friend. At Robek's, I looked at all of the ingredients ans surprisingly, they were fresh and simple. In my smoothie, Cranberry Quest, there were blueberries, cranberry juice, strawberries, raspberry sherbet, non-fat yogurt and ice. I got a junior size, so it was actually correctly portioned, and i really enjoyed it.
2:30 pm- Senior Project Meeting
That went well. I really enjoyed hearing about the projects of all the other activities of my classmates. Everyone really seems to be getting into what they are doing, and it was exciting to listen to.
3:00 pm- Ice Cream Sundae Madness
Basically I had a big giant bowl of chocolate and vanilla ice cream with whipped cream, hot fudge, and oreo pieces. I wasn't hungry at all, but it looked delicious and I ate it anyways which made me feel awful. At the end, I even had to stop myself from getting more. Ohh no. After walking out to my car, I vowed I'd go home and be done eating for the day.
5:15 pm- ZUMBA!... Or maybe not.
ZUMBA! is an extremely popular class at Urban Active because it is so much fun and there is a ton of energy in the room. Recently, they have started having to do a sign up because too many people want to take the class and it is a fire hazard. When I walked through the doors of UA, the line was almost backed up out the door. I decided to wait because I really wanted to get my dose of exercise in, and I needed to just dance my stress away. I waited about a half hour, and when I got up to the front, the girl behind the counter looked at my card and said, "Sorry, this class is now only open to full-time members." I was not happy. In fact, I was very upset. I stormed out and drove home, heading up to my room to de-stress a little bit. I need a day off.
7:00 pm- Shocking, I was hungry again
Even after my Robek's smoothie and enormous bowl of ice cream, as I laid on my bed, I felt a distinct grumbling in my stomach. At first I didn't think it was possible, but then it came again. Because I am practicing listening to what my body tells me, I went down and made myself a tiny bowl of leftover noodles and vegetables from the previous night's dinner, with a little side bowl of mixed snack food such as pretzels and chips. I realized I would burn through these pretty fast, but was expecting them to last until I went to sleep.
9:00 pm- Really, body? You really need more food right now?
Sure enough, two hours later, the feeling was back. It was frustrating for me because I almost thought I had to be imagining the feeling,because in my own mind, my hunger made no logical sense. But again, I knew what my body wanted, so I listened. I went downstairs and grabbed some food that I knew would tide me over, unlike those chips and noodles. I had a Luna protein bar and a glass of milk. Finally, my body was satisfied.
Reading Material
Lessons from The Secret today are:
Everything in someone's life is a product of the thoughts of that person up to that point. Because thoughts become things, and this includes negative thoughts too, everything in your life is a product of your thoughts and the signals you send out. Obviously, there are some instances where this doesn't apply--like if there is a death in the family. But the area where is does apply is how you react to and move on from that death. Every emotion, every interaction, and everything that you receive is a product of your thoughts. If you can envision what you want, and focus on it completely (not constantly, but on a somewhat regular basis) it will come to you.
Don't focus on the "don't"s. Focusing on what you don't want is the worst possible thing to do. It will basically reverse the effectiveness of this method, because it is all negative energy, and it is constant focus on a subject, which will therefore attract the subject to you, whether you want it or not. For example, do not say, "I really don't want to trip at graduation." The more you focus on that thought, the more likely you are to fall. Instead, say, "I will walk tall at graduation, and be graceful and elegant." By focusing on that positive thought, success will come to you.
Feelings are there to keep your thoughts on track.
When you feel bad, it is because your thoughts are going the wrong direction. When you feel good, it is a reward for the correct way of thinking. When you are feeling down, you can change it in an instant. Dwell on something beautiful. Really dwell on it.
Last night I went to bed late and towards the end started feeling a little bit hungry, but I was too tired to go downstairs and eat. Therefore, this morning it surprised me that I had utterly no appetite. One of my past nutritionists, Nancy Blazar, told me that 9 times out of 10, when you wake up in the morning and aren't hungry, it's because you missed your body telling you it was hungry while you slept and you need to eat anyway. Fair enough, I thought to myself.
My mom went to the grocery store and brought home all sorts of delicious food--some of it healthy, some of it not so much--and this morning I was tempted. I didn't want my usual Special K, and there was this danish sitting in the pantry. Instead of going nuts like I usually would have, I cut myself a very small slice, as well as a small slice of brownie and popped them on a plate with a glass of milk and an apple. Was it the healthiest or most filling choice possible? No. But I didn't want to deprive myself and crave the sweets even more later in the day, so I had some.
1/2 serving Danish
1/2 serving chocolate fudge brownie (both these items were from the bakery at Heinen's)
8 oz. 2% milk
1 large pink lady apple
I dropped my brother off at school and came home at about 9:30. Shockingly, because of my ultra filling and nutritious breakfast, I was hungry again. Because I decided to make really well thought out food choices today, I grabbed the remainder of the chex mix (there was about 1/3 to 1/2 of a serving left and brought it upstairs with me. I knew it wouldn't hold me over, but there wasn't much left and I didn't really care.
11:00 am- Lunch
At 11 o'clock, I was hungry for lunch and knew I was lacking some protein in my diet. I went downstairs and saw shrimp and crab cakes. Perfect. Shrimp are lean, mean protein machines. The crab cakes were good because they were Market Day, and only had 100 calories per cake, while still being absolutely delicious.
3 Market Day Crab Cakes
10 small/medium shrimp
Two Brother's Teriykai Sauce from Heinen's (This is by far the best sauce in the world--I eat it on almost anything. It is extremely thick for teriyaki sauce and is ultra flavorful. Heinen's is just an excellent place to shop, plain and simple.)
60 calorie, sugar free Jello Pudding Cup (not the healthiest choice, but I needed to taste chocolate, and I thought it was the lightest, yet most filling option.)
I went upstairs, finished blogging, and headed off to grab a smoothie from Robek's with my best friend Brooke before we had Senior Project Check In up at Hawken.
Initially, I was concerned about the Robek's. I knew we had an ice cream sundae bar after SP check-in (and we all know I can't pass up ice cream) so I didn't really want or need the extra food. But I also didn't want to be rude and wanted to go out with my friend. At Robek's, I looked at all of the ingredients ans surprisingly, they were fresh and simple. In my smoothie, Cranberry Quest, there were blueberries, cranberry juice, strawberries, raspberry sherbet, non-fat yogurt and ice. I got a junior size, so it was actually correctly portioned, and i really enjoyed it.
2:30 pm- Senior Project Meeting
That went well. I really enjoyed hearing about the projects of all the other activities of my classmates. Everyone really seems to be getting into what they are doing, and it was exciting to listen to.
3:00 pm- Ice Cream Sundae Madness
Basically I had a big giant bowl of chocolate and vanilla ice cream with whipped cream, hot fudge, and oreo pieces. I wasn't hungry at all, but it looked delicious and I ate it anyways which made me feel awful. At the end, I even had to stop myself from getting more. Ohh no. After walking out to my car, I vowed I'd go home and be done eating for the day.
5:15 pm- ZUMBA!... Or maybe not.
ZUMBA! is an extremely popular class at Urban Active because it is so much fun and there is a ton of energy in the room. Recently, they have started having to do a sign up because too many people want to take the class and it is a fire hazard. When I walked through the doors of UA, the line was almost backed up out the door. I decided to wait because I really wanted to get my dose of exercise in, and I needed to just dance my stress away. I waited about a half hour, and when I got up to the front, the girl behind the counter looked at my card and said, "Sorry, this class is now only open to full-time members." I was not happy. In fact, I was very upset. I stormed out and drove home, heading up to my room to de-stress a little bit. I need a day off.
7:00 pm- Shocking, I was hungry again
Even after my Robek's smoothie and enormous bowl of ice cream, as I laid on my bed, I felt a distinct grumbling in my stomach. At first I didn't think it was possible, but then it came again. Because I am practicing listening to what my body tells me, I went down and made myself a tiny bowl of leftover noodles and vegetables from the previous night's dinner, with a little side bowl of mixed snack food such as pretzels and chips. I realized I would burn through these pretty fast, but was expecting them to last until I went to sleep.
9:00 pm- Really, body? You really need more food right now?
Sure enough, two hours later, the feeling was back. It was frustrating for me because I almost thought I had to be imagining the feeling,because in my own mind, my hunger made no logical sense. But again, I knew what my body wanted, so I listened. I went downstairs and grabbed some food that I knew would tide me over, unlike those chips and noodles. I had a Luna protein bar and a glass of milk. Finally, my body was satisfied.
Reading Material
Lessons from The Secret today are:
Everything in someone's life is a product of the thoughts of that person up to that point. Because thoughts become things, and this includes negative thoughts too, everything in your life is a product of your thoughts and the signals you send out. Obviously, there are some instances where this doesn't apply--like if there is a death in the family. But the area where is does apply is how you react to and move on from that death. Every emotion, every interaction, and everything that you receive is a product of your thoughts. If you can envision what you want, and focus on it completely (not constantly, but on a somewhat regular basis) it will come to you.
Don't focus on the "don't"s. Focusing on what you don't want is the worst possible thing to do. It will basically reverse the effectiveness of this method, because it is all negative energy, and it is constant focus on a subject, which will therefore attract the subject to you, whether you want it or not. For example, do not say, "I really don't want to trip at graduation." The more you focus on that thought, the more likely you are to fall. Instead, say, "I will walk tall at graduation, and be graceful and elegant." By focusing on that positive thought, success will come to you.
Feelings are there to keep your thoughts on track.
When you feel bad, it is because your thoughts are going the wrong direction. When you feel good, it is a reward for the correct way of thinking. When you are feeling down, you can change it in an instant. Dwell on something beautiful. Really dwell on it.
Monday, May 17, 2010
Week 3, Day 1 (All This Activity is Starting to Catch Up With Me)
This morning, I literally could not drag myself out of bed for the life of me. Even with taking two days of rest and eating better than substantially all weekend, I still woke up starving and physically exhausted. On top of everything, we didn't have any food in our house like milk or fruit, making breakfast a challenge. I scrounged around the cupboard and found a lone protein bar that I smeared with some peanut butter, and added a banana and the tail end of the dried fruit in the pantry. I also have been filling up a large, 46 ounce V8 bottle with water and mixing in two packets of Propel to keep me hydrated throughout the day with out drinking pop. My mom also made a good point that I might be so tired because I'm not getting all that caffeine from drinking diet coke, and my body isn't used to the change yet.
7:30 am- Breakfast
Zone Perfect Bar (Mocha flavored, which was really delicious, especially with the peanut butter.)
Table spoon of peanut butter
Almost brown banana (It wasn't the most appetizing thing I had ever seen, but I wanted fruit and it was slim pickings)
Last few bites of Sunsweet dried berries and cherries
46 fluid ounces water mixed with 2 Propel powder packets
9:15 am- Simply Step Class at Urban Active
The first thing I will say about my experience in Simply Step: the name is exceptionally deceiving. There was nothing simple about this class, especially as a first timer. I walked in the studio and picked out my platform, as well as two risers for each side (four total). Then, the teacher turned to the class and said "Does anybody want to do double step today?" I didn't even know what regular step was. I had no desire to learn about double step. But I was outnumbered by my obviously veteran classmates-- so double step it was. Basically, we had to get another platform identical to the one we already had, and place in parallel to our original step. We were to leave enough space in the middle so that we could move comfortably. It looked like giant train tracks. The music started and we began marching and moving on the floor. It all seemed very doable--I felt powerful, knowledgeable and in control. Again I say, this class is deceiving. The minute we stepped up to the platforms, I started to struggle. For me, the frustrating thing was that I knew I could do the moves that the rest of the class was doing. I just didn't know how. Everything was very fast. It was all about learning on the fly. The instructor was very high energy, short, and very strong. She called things out and spoke clearly, just the words "step over squat" and "v step" meant nothing to me. I had to watch her and try to pick up the move while everyone else already knew what to do. The most frustrating thing was the fact that just as I would get it, she would move on. I hate being frustrated when I exercise. I also hate feeling weak or out done by the person standing next to me. All of these feelings were experienced during today's class. I will say that Simply Step was a beyond awesome work out. I left the class dripping in sweat with my thighs and calves burning, and I was actually short of breath. I just hope that next time, I am able to pick up the steps quicker and avoid frustration for a more successful workout.
10:15 am- Pilates
I was seriously considering just up and leaving after the step class. I was exhausted and didn't know if my attention span would be hold up for another hour of group exercise. But when the lights went off and the calming music started playing, I decided it might be a good way to lessen my stress about the previous class. Pilates is unique in the sense that its a very stationary form of exercise. For me, who likes to move and jump around and be very active so that I know I am engaging my body, it's a whole new world. But do not be fooled by the lack of movement- it is also a very good workout that really engages the core. We began with some weighted squats and stretches, and I felt like my legs would break off. The two classes in a row seemed like a great idea last night, but living them today was tough. My favorite things we did in class today were these giant leg circles that really opened up my hips and hip flexers, which generally give me some trouble, especially during preseason for soccer. Basically, we laid on our backs, and began with one leg bent and at rest while the other was straight up in the air forming a 90 degree angle to the floor. We made tiny circles on the ceiling with our raised legs, then, we gradually made them bigger. As we did this, we extended our bent leg until it was flat on the floor and we were making full, enormous circles with our raised legs. It engaged the abs because we had to stay balanced as well as be able to rotate the leg in a slow, controlled manner. At the end of the class, during the ab work, there were several moments where I just wanted to leave. Mentally, I was checked out, and it frustrated me that some of the exercises were a huge challenge. Again, I like to be the best, and for everything to seem effortless as though I've been doing it my entire life.
I think that the classes today were beginning to teach me that I need to accept the fact that I can't be good at every athletic endeavor I undertake. I can't give up or get frustrated and therefore incapacitated when there is an area that needs improvement.
12:00 pm Lunch
I was on the fly to my final fibula check up, so I had to eat quickly as I was running out the door. Therefore it wasn't the most well rounded of meals, but I made up for it later in the day.
Can Campbell's Broccoli Chicken and Cheese Soup
Small bunch of red grapes
12:30 pm X Ray at The Cleveland Clinic, Solon Branch
I love the Solon Branch of the Cleveland Clinic because it is so quick and easy to get through. In my experience, they are always running right on time and the doctors come in quickly and get you in and out of there. I walked in to radiology and within minutes i was sitting on a table with a giant machine hovering over my four inch scar on my right calf. The woman was extremely friendly and asked me if I had done this before. I chuckled and said about 50 times. The injury had been going on since late August. She asked if I was an athlete and I said I broke it playing soccer. I was the captain and it ruined my senior season. I went on to tell her how it had a similar affect on my senior basketball season. Oh what a great year of athletics! She really felt for me and started talking about her kids and how they are soccer players and how much they love it. Her son was a goalie in 8th grade, and he had his heart set on becoming the varsity goalie as a freshman. He sounded just like me at that age.
That talk really made me miss the sport of soccer. It's difficult to describe. There are aspects of my high school soccer experience that I will never miss. The preseason and conditioning were major drags. And the time commitment was awful. But I'll never forget, or truly be able to describe, the feeling of making a killer save and hearing that reaction from the crowd as I rose to my feet, with the robbed goal sitting cockily on my hip. I'll never forget going undefeated my junior year, going un-scored upon for our first 13 games, or that crazy sense of a common goal amongst my teammates both my junior and senior years--We could win states! But I'll also never forget a very tough playoff loss to Laurel my junior season, which I largely blame myself for, and then having to watch from the sidelines as my team battled it out with Hathaway Brown (who went on to win the state title) until they scored a goal with 7 minutes left to win the game 1-0. I'll never stop wondering if I would have saved the shot. Or if the entire course of the season would have changed had I been in the net. Soccer means a lot to me. As much as I try to deny it, and act like I want to be done with sports forever, it's really a large front. I miss it with all my heart. And a large part of me wishes I was playing in college next year. But you have to play with the cards you are dealt, and for one reason or another, I was dealt a broken fibula. Everything happens for a reason I guess.
1:00 pm- Look at the X Rays with Dr. Goodwin
Doctor Ryan Goodwin has really been my saving grace with this injury. We found him late in the game, after going through three doctors and being unsatisfied with the results. Not to say that it was these doctors' faults that I didn't recover. It was more about them not being able to figure out what was wrong with me and why it wasn't healing. Doctor Goodwin knew right away-- I needed compression. So he did the surgery and was done with it. I was seriously considering not even getting the surgery and living with the pain, but he talked me out of that notion, and I couldn't be happier he did. He is super friendly, and talks to me realistically on a level that I can understand. I honestly can't say enough good about him. When I got my cast on, I was in tears because I was convinced I'd be on crutches for prom. He looked me in the eyes and swore up and down I'd be out of that cast and would be able to dance to my little heart's desire. I didn't fully believe him at the time, but he stuck to his word like glue, and I went to prom in heels and a beautiful dress that I loved. Today, I brought him pictures from prom to show him how happy I was. We sat on the bench in the check-up room and looked through them as if he was my uncle at a family party. At the end of the meeting he told me I was completely clear to do whatever I wanted--even ball sports. Maybe this week I'll head out to the soccer field with my little brother and have him shoot on me. Overall, it was a fantastic appointment.
3:30 pm- Snack
Today for snack I was very tempted by some cheese puffs in my cupboard. I even got the bag and a bowl out and was ready to pour. But right as I did so I looked at the back of the back: 160 calories. And this snack would probably hold me over for all of 30 minutes. What else could I have for 160 calories? How about a slice of whole grain toast with melted American cheese broiled until it was golden brown on top and delicious? The nice thing about that choice was it was all real. No artificial ingredients. I knew where everything I ate came from. With that I also had a yogurt with a little bit of Special K on top, as well as a couple mini pieces of chocolate for my junk food fix.
Slice Whole Grain Toast
Slice Velveeta American Cheese
Yoplait Light Yogurt
1/2 serving Special K
1 mini Butter Finger Crip
1 mini Cookies n' Cream Easter Egg
Now, all of that might sound like a lot. But I did a lot of physical activity and didn't have a lot for lunch. Also, I was going on to yet another training session. My body needed recharging. And I accomplished this is such a way that I stayed satisfied, got my fix for junk food, and also ate very healthfully and consciously.
4:45 pm- Training With Ann Marie at Anytime Fitness
As I have said all along, Ann Marie and I get along fantastically. I really respect her opinion and knowledge about health and wellness. Today I came in and we immediately jumped into conversation about how exhausted I was from my morning. She said we would take it easy today, and I asked to do some upper body work. So we spent the day going from machine to machine at anytime learning how they worked, how much weight to put on, and alternate exercises that worked the same muscle groups as the machine did. One thing that Ann Marie said today that I loved was about not training to failure because she doesn't believe in over training. In my old days of rigidity, I would have insisted on working til failure, concentrating on the same muscle groups every day to make sure they looked how I wanted them to. With Ann Marie, I am learning all about balance. Some days we do yoga and abs and work on the "magic ball" as I so affectionately call it. Other days, we work on arms and chest. Sometimes, we just sit down and talk about things related to health and wellness, like last week with the diet pop discussion. When I do exercises for her, I always feel that I am working, but it is never to the point where I lose control because I am working so hard, or want to cry out from the pain of finishing an exercise. It is nice to take a relaxed approach to fitness. Everything does not need to be insanely intense to be effective.
6:30 pm- Dinner Isn't Ready, and I'm Hungry Again
After finishing putting away all the groceries my mom brought home, my stomach began to rumble. Dinner was no where near done and I needed something to hold me over. By the way, the hunger at 6:30 proves my seemingly large snack was actually the perfect size for what my body needed right then. My mom had brought home fresh tomato salsa, as well as other things, including some delicious looking peanut butter Treasures.
1/2 serving baked tortilla chips
Fresh tomato salsa
1 peanut butter flavored Treasure
8:40 pm- Dinner
Dinner was certainly worth waiting for. It was extremely fresh and delicious. We had:
Bow tie noodles with tomatoes, asparagus, broccoli, and mushrooms
Parmesan cheese
Fresh artisan bread with melted cheese and garlic
After I finished my dinner, I tried to move directly on to dessert (We got new flavors of ice cream. I couldn't resist.) but my dad gave me a stern tongue lashing. I needed to sit and enjoy dinner conversation with my family. Not just snarf and leave. I rarely eat dinner with my family because they eat so late and it never works with my schedule. So it was nice to sit down and take the opportunity to talk to my dad about his walk and my brother about how he is shadowing at Hawken tomorrow. After my dad finished, I went and moved in for the kill on the Chocolate Fudge Brownie ice cream. It was delicious, soft, and creamy. I have decided I like slow churned ice cream or else frozen yogurt as opposed to the taste of real ice cream. There is a distinct difference and at least in my opinion, the healthier choices taste much better in this case. What an added bonus!
Reading Material
This week, the book I am reading is called The Secret. It is a type of self help book all about changing your mind and the kind of signals you send out into the universe. I have read it before and am re-reading it for this project to recall tips and methods for reaching happiness. This book offers a secret that, if followed correctly, claims to bring to you anything you want. At first, I was very, very skeptical. But right at the beginning, the book has the reader make a list of things that they want in their lives, no matter how crazy or irrational. One of the top things that I wrote down was getting into the interior design program at the University of Cincinnati. Everyone told me there was absolutely no way it could be done--it was impossible because of my grades and how selective they are. The program is number one in the country. But I was desperate and dead set on it. And I applied the laws of The Secret. Sure enough, I got in. It has also worked with many other aspects of my life, and I am a big believer in its effectiveness. It might sound a little bit crazy, but here I offer the no-nonsense guide to this book. But first, to explain better, the official website of The Secret, http://www.thesecret.tv/, says this about what has grown into an insanely popular and widely believed phenomenon,
"The Secret reveals the most powerful law in the universe. The knowledge of this law has run like a golden thread through the lives and the teachings of all the prophets, seers, sages and saviors in the world's history, and through the lives of all truly great men and women. All that they have ever accomplished or attained has been done in full accordance with this most powerful law.
Without exception, every human being has the ability to transform any weakness or suffering into strength, power, perfect peace, health, and abundance.
Rhonda Byrne's discovery of The Secret began with a glimpse of the truth through a 100 year old book. She went back through centuries, tracing and uncovering a common truth that lay at the core of the most powerful philosophies, teachings and religions in the world.
What Rhonda discovered is now captured in The Secret, a film that has been viewed by millions around the world. The Secret has also been released as an audio-book and printed book with more than 16 million copies in print in over 40 languages.
The Secret reveals the natural law that is governing all lives. By applying the knowledge of this law, you can change every aspect of your life.
This is the secret to prosperity, health, relationships and happiness. This is the secret to life."
Now I will say that the language is a little inflated here. They could simply say, "if you consciously focus on changing the way that you think in this way, then you will be happier and more successful." When they get into all this "golden thread" and "prophets, seers, and sages" stuff, I start to shut it out because it's all fluff designed to make you keep reading, when in fact the secret is very simple. I have been taking some notes to kind of separate the fluff from the fact, and here is what I have come up with.
This book is all about how you think-- You are the master of your own thoughts. If you make the thing you want the central focus and eliminate all the bad things from your thoughts, you will find happiness.
Like attracts like. This is a very important concept in this program. It's all about getting your brain on a positive wave length. If you think happy thoughts, more happy thoughts will come to you. If you consciously focus on the good, more good feelings will come. Have you ever noticed how negativity is like a chain reaction? When you think one negative thing, it undoubtedly leads to another, and until you break the cycle you keep spiraling downward. Positivity is the same way. If you focus on thinking only positive thoughts, more happiness will come to you.
Thoughts are things. Plain and simple, this is how I firmly believe I got into Cinci. Our focused thoughts become realities. No matter what anyone told me, I stayed constantly focused on acceptance. I saw myself being accepted. I saw myself going there. My thoughts were never negative. I knew I was going to get in. And I never second guessed that feeling.
7:30 am- Breakfast
Zone Perfect Bar (Mocha flavored, which was really delicious, especially with the peanut butter.)
Table spoon of peanut butter
Almost brown banana (It wasn't the most appetizing thing I had ever seen, but I wanted fruit and it was slim pickings)
Last few bites of Sunsweet dried berries and cherries
46 fluid ounces water mixed with 2 Propel powder packets
9:15 am- Simply Step Class at Urban Active
The first thing I will say about my experience in Simply Step: the name is exceptionally deceiving. There was nothing simple about this class, especially as a first timer. I walked in the studio and picked out my platform, as well as two risers for each side (four total). Then, the teacher turned to the class and said "Does anybody want to do double step today?" I didn't even know what regular step was. I had no desire to learn about double step. But I was outnumbered by my obviously veteran classmates-- so double step it was. Basically, we had to get another platform identical to the one we already had, and place in parallel to our original step. We were to leave enough space in the middle so that we could move comfortably. It looked like giant train tracks. The music started and we began marching and moving on the floor. It all seemed very doable--I felt powerful, knowledgeable and in control. Again I say, this class is deceiving. The minute we stepped up to the platforms, I started to struggle. For me, the frustrating thing was that I knew I could do the moves that the rest of the class was doing. I just didn't know how. Everything was very fast. It was all about learning on the fly. The instructor was very high energy, short, and very strong. She called things out and spoke clearly, just the words "step over squat" and "v step" meant nothing to me. I had to watch her and try to pick up the move while everyone else already knew what to do. The most frustrating thing was the fact that just as I would get it, she would move on. I hate being frustrated when I exercise. I also hate feeling weak or out done by the person standing next to me. All of these feelings were experienced during today's class. I will say that Simply Step was a beyond awesome work out. I left the class dripping in sweat with my thighs and calves burning, and I was actually short of breath. I just hope that next time, I am able to pick up the steps quicker and avoid frustration for a more successful workout.
10:15 am- Pilates
I was seriously considering just up and leaving after the step class. I was exhausted and didn't know if my attention span would be hold up for another hour of group exercise. But when the lights went off and the calming music started playing, I decided it might be a good way to lessen my stress about the previous class. Pilates is unique in the sense that its a very stationary form of exercise. For me, who likes to move and jump around and be very active so that I know I am engaging my body, it's a whole new world. But do not be fooled by the lack of movement- it is also a very good workout that really engages the core. We began with some weighted squats and stretches, and I felt like my legs would break off. The two classes in a row seemed like a great idea last night, but living them today was tough. My favorite things we did in class today were these giant leg circles that really opened up my hips and hip flexers, which generally give me some trouble, especially during preseason for soccer. Basically, we laid on our backs, and began with one leg bent and at rest while the other was straight up in the air forming a 90 degree angle to the floor. We made tiny circles on the ceiling with our raised legs, then, we gradually made them bigger. As we did this, we extended our bent leg until it was flat on the floor and we were making full, enormous circles with our raised legs. It engaged the abs because we had to stay balanced as well as be able to rotate the leg in a slow, controlled manner. At the end of the class, during the ab work, there were several moments where I just wanted to leave. Mentally, I was checked out, and it frustrated me that some of the exercises were a huge challenge. Again, I like to be the best, and for everything to seem effortless as though I've been doing it my entire life.
I think that the classes today were beginning to teach me that I need to accept the fact that I can't be good at every athletic endeavor I undertake. I can't give up or get frustrated and therefore incapacitated when there is an area that needs improvement.
12:00 pm Lunch
I was on the fly to my final fibula check up, so I had to eat quickly as I was running out the door. Therefore it wasn't the most well rounded of meals, but I made up for it later in the day.
Can Campbell's Broccoli Chicken and Cheese Soup
Small bunch of red grapes
12:30 pm X Ray at The Cleveland Clinic, Solon Branch
I love the Solon Branch of the Cleveland Clinic because it is so quick and easy to get through. In my experience, they are always running right on time and the doctors come in quickly and get you in and out of there. I walked in to radiology and within minutes i was sitting on a table with a giant machine hovering over my four inch scar on my right calf. The woman was extremely friendly and asked me if I had done this before. I chuckled and said about 50 times. The injury had been going on since late August. She asked if I was an athlete and I said I broke it playing soccer. I was the captain and it ruined my senior season. I went on to tell her how it had a similar affect on my senior basketball season. Oh what a great year of athletics! She really felt for me and started talking about her kids and how they are soccer players and how much they love it. Her son was a goalie in 8th grade, and he had his heart set on becoming the varsity goalie as a freshman. He sounded just like me at that age.
That talk really made me miss the sport of soccer. It's difficult to describe. There are aspects of my high school soccer experience that I will never miss. The preseason and conditioning were major drags. And the time commitment was awful. But I'll never forget, or truly be able to describe, the feeling of making a killer save and hearing that reaction from the crowd as I rose to my feet, with the robbed goal sitting cockily on my hip. I'll never forget going undefeated my junior year, going un-scored upon for our first 13 games, or that crazy sense of a common goal amongst my teammates both my junior and senior years--We could win states! But I'll also never forget a very tough playoff loss to Laurel my junior season, which I largely blame myself for, and then having to watch from the sidelines as my team battled it out with Hathaway Brown (who went on to win the state title) until they scored a goal with 7 minutes left to win the game 1-0. I'll never stop wondering if I would have saved the shot. Or if the entire course of the season would have changed had I been in the net. Soccer means a lot to me. As much as I try to deny it, and act like I want to be done with sports forever, it's really a large front. I miss it with all my heart. And a large part of me wishes I was playing in college next year. But you have to play with the cards you are dealt, and for one reason or another, I was dealt a broken fibula. Everything happens for a reason I guess.
1:00 pm- Look at the X Rays with Dr. Goodwin
Doctor Ryan Goodwin has really been my saving grace with this injury. We found him late in the game, after going through three doctors and being unsatisfied with the results. Not to say that it was these doctors' faults that I didn't recover. It was more about them not being able to figure out what was wrong with me and why it wasn't healing. Doctor Goodwin knew right away-- I needed compression. So he did the surgery and was done with it. I was seriously considering not even getting the surgery and living with the pain, but he talked me out of that notion, and I couldn't be happier he did. He is super friendly, and talks to me realistically on a level that I can understand. I honestly can't say enough good about him. When I got my cast on, I was in tears because I was convinced I'd be on crutches for prom. He looked me in the eyes and swore up and down I'd be out of that cast and would be able to dance to my little heart's desire. I didn't fully believe him at the time, but he stuck to his word like glue, and I went to prom in heels and a beautiful dress that I loved. Today, I brought him pictures from prom to show him how happy I was. We sat on the bench in the check-up room and looked through them as if he was my uncle at a family party. At the end of the meeting he told me I was completely clear to do whatever I wanted--even ball sports. Maybe this week I'll head out to the soccer field with my little brother and have him shoot on me. Overall, it was a fantastic appointment.
3:30 pm- Snack
Today for snack I was very tempted by some cheese puffs in my cupboard. I even got the bag and a bowl out and was ready to pour. But right as I did so I looked at the back of the back: 160 calories. And this snack would probably hold me over for all of 30 minutes. What else could I have for 160 calories? How about a slice of whole grain toast with melted American cheese broiled until it was golden brown on top and delicious? The nice thing about that choice was it was all real. No artificial ingredients. I knew where everything I ate came from. With that I also had a yogurt with a little bit of Special K on top, as well as a couple mini pieces of chocolate for my junk food fix.
Slice Whole Grain Toast
Slice Velveeta American Cheese
Yoplait Light Yogurt
1/2 serving Special K
1 mini Butter Finger Crip
1 mini Cookies n' Cream Easter Egg
Now, all of that might sound like a lot. But I did a lot of physical activity and didn't have a lot for lunch. Also, I was going on to yet another training session. My body needed recharging. And I accomplished this is such a way that I stayed satisfied, got my fix for junk food, and also ate very healthfully and consciously.
4:45 pm- Training With Ann Marie at Anytime Fitness
As I have said all along, Ann Marie and I get along fantastically. I really respect her opinion and knowledge about health and wellness. Today I came in and we immediately jumped into conversation about how exhausted I was from my morning. She said we would take it easy today, and I asked to do some upper body work. So we spent the day going from machine to machine at anytime learning how they worked, how much weight to put on, and alternate exercises that worked the same muscle groups as the machine did. One thing that Ann Marie said today that I loved was about not training to failure because she doesn't believe in over training. In my old days of rigidity, I would have insisted on working til failure, concentrating on the same muscle groups every day to make sure they looked how I wanted them to. With Ann Marie, I am learning all about balance. Some days we do yoga and abs and work on the "magic ball" as I so affectionately call it. Other days, we work on arms and chest. Sometimes, we just sit down and talk about things related to health and wellness, like last week with the diet pop discussion. When I do exercises for her, I always feel that I am working, but it is never to the point where I lose control because I am working so hard, or want to cry out from the pain of finishing an exercise. It is nice to take a relaxed approach to fitness. Everything does not need to be insanely intense to be effective.
6:30 pm- Dinner Isn't Ready, and I'm Hungry Again
After finishing putting away all the groceries my mom brought home, my stomach began to rumble. Dinner was no where near done and I needed something to hold me over. By the way, the hunger at 6:30 proves my seemingly large snack was actually the perfect size for what my body needed right then. My mom had brought home fresh tomato salsa, as well as other things, including some delicious looking peanut butter Treasures.
1/2 serving baked tortilla chips
Fresh tomato salsa
1 peanut butter flavored Treasure
8:40 pm- Dinner
Dinner was certainly worth waiting for. It was extremely fresh and delicious. We had:
Bow tie noodles with tomatoes, asparagus, broccoli, and mushrooms
Parmesan cheese
Fresh artisan bread with melted cheese and garlic
After I finished my dinner, I tried to move directly on to dessert (We got new flavors of ice cream. I couldn't resist.) but my dad gave me a stern tongue lashing. I needed to sit and enjoy dinner conversation with my family. Not just snarf and leave. I rarely eat dinner with my family because they eat so late and it never works with my schedule. So it was nice to sit down and take the opportunity to talk to my dad about his walk and my brother about how he is shadowing at Hawken tomorrow. After my dad finished, I went and moved in for the kill on the Chocolate Fudge Brownie ice cream. It was delicious, soft, and creamy. I have decided I like slow churned ice cream or else frozen yogurt as opposed to the taste of real ice cream. There is a distinct difference and at least in my opinion, the healthier choices taste much better in this case. What an added bonus!
Reading Material
This week, the book I am reading is called The Secret. It is a type of self help book all about changing your mind and the kind of signals you send out into the universe. I have read it before and am re-reading it for this project to recall tips and methods for reaching happiness. This book offers a secret that, if followed correctly, claims to bring to you anything you want. At first, I was very, very skeptical. But right at the beginning, the book has the reader make a list of things that they want in their lives, no matter how crazy or irrational. One of the top things that I wrote down was getting into the interior design program at the University of Cincinnati. Everyone told me there was absolutely no way it could be done--it was impossible because of my grades and how selective they are. The program is number one in the country. But I was desperate and dead set on it. And I applied the laws of The Secret. Sure enough, I got in. It has also worked with many other aspects of my life, and I am a big believer in its effectiveness. It might sound a little bit crazy, but here I offer the no-nonsense guide to this book. But first, to explain better, the official website of The Secret, http://www.thesecret.tv/, says this about what has grown into an insanely popular and widely believed phenomenon,
"The Secret reveals the most powerful law in the universe. The knowledge of this law has run like a golden thread through the lives and the teachings of all the prophets, seers, sages and saviors in the world's history, and through the lives of all truly great men and women. All that they have ever accomplished or attained has been done in full accordance with this most powerful law.
Without exception, every human being has the ability to transform any weakness or suffering into strength, power, perfect peace, health, and abundance.
Rhonda Byrne's discovery of The Secret began with a glimpse of the truth through a 100 year old book. She went back through centuries, tracing and uncovering a common truth that lay at the core of the most powerful philosophies, teachings and religions in the world.
What Rhonda discovered is now captured in The Secret, a film that has been viewed by millions around the world. The Secret has also been released as an audio-book and printed book with more than 16 million copies in print in over 40 languages.
The Secret reveals the natural law that is governing all lives. By applying the knowledge of this law, you can change every aspect of your life.
This is the secret to prosperity, health, relationships and happiness. This is the secret to life."
Now I will say that the language is a little inflated here. They could simply say, "if you consciously focus on changing the way that you think in this way, then you will be happier and more successful." When they get into all this "golden thread" and "prophets, seers, and sages" stuff, I start to shut it out because it's all fluff designed to make you keep reading, when in fact the secret is very simple. I have been taking some notes to kind of separate the fluff from the fact, and here is what I have come up with.
This book is all about how you think-- You are the master of your own thoughts. If you make the thing you want the central focus and eliminate all the bad things from your thoughts, you will find happiness.
Like attracts like. This is a very important concept in this program. It's all about getting your brain on a positive wave length. If you think happy thoughts, more happy thoughts will come to you. If you consciously focus on the good, more good feelings will come. Have you ever noticed how negativity is like a chain reaction? When you think one negative thing, it undoubtedly leads to another, and until you break the cycle you keep spiraling downward. Positivity is the same way. If you focus on thinking only positive thoughts, more happiness will come to you.
Thoughts are things. Plain and simple, this is how I firmly believe I got into Cinci. Our focused thoughts become realities. No matter what anyone told me, I stayed constantly focused on acceptance. I saw myself being accepted. I saw myself going there. My thoughts were never negative. I knew I was going to get in. And I never second guessed that feeling.
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