The Dirty Dozen & The Clean 15

I have touched on the importance of consuming organic foods. Here is a guide developed by the Environmental Working Group based on data from nearly 87,000 tests for pesticide residues in produce between the years 2000 and 2007.
The Dirty Dozen-Worst First:
Peach
Apple
Bell Pepper
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes (imported)
Carrot
Pear

The Clean 15-Best First
Onion
Avocado
Sweet Corn (beware of Monsanto)
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon (Seedless=Genetically Modified)
Broccoli
Tomato
Sweet Potato

Buying organic and locally grown foods has recently become part of my lifestyle. Yes, it costs more, however, I have learned how to make it last in these tough economic times and it really doesn't have to cost that much more if your know where to shop. Trader Joe's is my place to shop. They offer so many varieties of organic produce, meats, dairy and breads (and chocolate too)! I made the big switch at the beginning of the year and I have recently achieved my weight loss goal and I believe I have leaned up due to even better eating than usual. It truly feels good to eat "Clean"..Any comments are always welcome!

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Exercise and Diet Myths

Myth: The more you sweat (esp. by extreme measures) while exercising, the more body fat is lost.
Fact: If you wrap yourself in plastic wrap (which I often see in the women's locker room) or rubberized clothing, you will definitely lose weight. However, this is only water weight you are losing, not fat. When you replenish your body with fluids and food that lost weight will return quite rapidly. One also risks heat injury by attempting to lose weight this way by keeping the heat in your core as opposed to letting it evaporate naturally.

Myth: You are able to burn fat from specific regions of the body by spot reducing.
Fact: Spot reduction has no factual basis. Fat is lost by all regions of your body while exercising and concentrating on specific body parts, will get toned, but the fat will not disappear.

Myth: Muscles turn to fat when you stop exercising regularly
Fact: Muscles cannot turn into fat. They are 2 separate and distinct tissues. One tissue cannot turn into another. With Muscles, you must use it or lose it or it will waste away.

Myth: Supplements are not effective
Fact: Science has not invented the magic pill just yet, but there are plenty of good choices for supplements out there and I will address this at a later date. Like the next time I write.
Hope all is well with ALL of my followers!

My Under-The-Weather-Workout & Diet on Tuesday

Menopause Madness is in full swing (yet again). It seems as though it is one big hot flash for a week now. I am going to take my temp just too see if I am feverish or just flashing...Not feeling too well with an upset stomach and headache, but ate my oatmeal with protein & some strawberries and vitamins, then took my dog for a 20 minute walk.
Stretching for a good long 30 minutes
Ab work for 20 minutes and
getting the patio ready to build the porch this weekend
Feeling better!
Resting to feel better for tomorrow & help my clients get through their sessions with a smile :)
Diet on a under-the-weather day:
Flax seed Oatmeal made with water and 1 scoop protein powder
6 Organic Strawberries
Water with Vitamins
1 Small organic apple with 1 Tbs organic peanut butter
Salad for lunch with lots of veggies & boneless, skinless chicken breast-homemade salad dressing
Water, water, water
String Cheese wrapped in no additive deli ham & thin slice of whole wheat sourdough toast
Stir Fry for dinner made with fresh veggies & baked tofu
Water, Water, Water
Hot tea
I know that this looks very light...it is an attempt to maintain my weight loss goal!
I eat more on a full workout day.
The inspiration for this article: There are no excuses anymore for me not to work out. As Danny DeVito said, "Excuses are like A__holes, everyone has one and they all stink!" Not really classy, but true ;)

Interval Cardio Work Out-Beginner-21 Minute Routine

In the hunt for answers to maintaining weight loss and cutting through plateau's I have realized that one must change the routine daily. I change up my cardio routine every day. An example for beginners:
Treadmill:
The correct way to stand on the treadmill to program it is: before walking, step on either side of the machine and then step on once the mill is moving.
Walk at 2 mph for 1 minute
increase pace to 3 mph and walk for 2 minutes
Increase incline to 1 and continue walking for 1 minute
Increase speed to 4 mph and incline to 2 for 3 minutes
Increase incline to 5 and walk (briskly) for 3 minutes
Decrease incline to 3 and walk for 2 minutes
Increase incline to 8 and walk for 2 minutes
Decrease incline to 4 and walk for 2 minutes
Increase incline to 10 for 1 minute
Increase incline to 15 (if you are able to) for 2 minutes
Decrease incline to 10 for 30 seconds and reduce speed to 3.8
Decrease incline to 4 for 30 seconds and reduce speed to 3.5
Decrease incline 1 and speed to 3.o to cool down for 30 seconds
Decrease Speed to 2 and stop after 30 seconds

I will try this one today and let you know how it works out.
My Goal: to burn 200 Calories
I am not so sure that the machines are correct with the calorie burn information, but it is a goal none the less and I am maintaining my goal, however, I switch machines and burn 800 calories a day (except Sunday).
Try it! And talk to me for motivation and life stories :)

20 Mid Morning & Afternoon Snacks

Notice how the Protein is accompanied by Carbohydrates and some (good) Fats too:

~1 Small Organic Apple/2 Tbs Peanut or Almond Butter

~1 Ounce Dry Roasted, Unsalted Almonds/1Small Pear

~2 Ounces Low Fat Swiss cheese or soy cheese/1/2 Apple/2 Whole Wheat Crackers-Stacked

~1/2 Cup Low Fat Cottage Cheese/Toasted Raisin Ezekiel Bread/1 Tsp Honey & Cinnamon

~Protein Shake: Ex: 1 cup Organic Almond Milk, 1/2 Banana, 1/2 Cup fresh Pineapple/ 1 Scoop Vanilla      Whey Protein Powder/3 Ice cubes Blend

~8 Ounces Plain Low Fat Yogurt /1 Ounce Trail Mix

~Cottage Cheese Dip for veggies: 2 Cups Low Fat Cottage Cheese/1 Cup Fresh Basil/ 1/4 C. Parsley/1 Tbs. Red Wine Vinegar/Splash Olive Oil/Salt & Pepper
Pulse in Food Processor until Smooth. Makes 4 servings

~Protein Bars: My favorite is Cliff Bars because they are not too high in protein which can upset your stomach, they are made with organic ingredients and are high in fiber...also high in sugar :( "Think Thin" bars have no sugar, but have sugar alcohols and are higher in protein so you MUST drink water with them or it will affect you stomach negatively.

~1/2 cup Seedless Red Grapes/Low Fat Baby Bel Cheese

~2 stalks Celery with Peanut Butter & Raisins "Ants on a Log"

~2 stalks Celery with 2 Tbs. Low Fat Whipped Cream Cheese and Cranberries

~1/4 cup Roasted Walnuts/1/4 cup Dried Cherries

~1/2 cup Cottage Cheese and 1/2 cup or 1 Fruit

~2 Sliced Hard Boiled Eggs on 1 slice Toast with Sliced Tomato and Fresh Basil

~1 Low Fat String Cheese wrapped in 1 slice No Nitrate/Nitrite Ham with Fresh Pear

~2 slices Cantaloupe wrapped in Prosciutto (2 thin slices)

~1/2 Avocado with 1 tsp Vinaigrette- Sprinkle of Toasted Walnuts

~ 2 Bell Pepper Slices wrapped in No Nitrate/Nitrite Roasted Turkey

~4 Artichoke hearts and 8 grape tomatoes with 1 tsp. vinaigrette

~Fresh Gazpacho soup with 1/2 quesadilla

Must Have Cardio Playlists!

I worked out for an entire year losing 70 pounds without an i-pod. I look back and think now, How Did I Do That? Since music is a huge part of my cardio program, have reached my goal of burning 200 calories in 20 minutes and since Music is a very personal thing, it is a little difficult to come up with a 20 minute playlist that would suit everyone so I will list 3 that come from my i-tunes Music, DISCO First:
ARTIST/SONG
Circ: Destroy she Said
Cascada: What Hurts the Most
Hillary Duff: Stranger
Ian Va Dahl: Castles in the Sky
Sting: Send Your Love-Remix

HIP HOP
Gnarles Barkley: Charity Case
Gorillaz: Feel Good
Wyclef Jean: Stayin Alive
50 Cent: Ayo Technology
B.o.B: I'll be in the sky

ALTERNATIVE
Breaking Benjamin: Diary of Jane
Incubus: Megalomaniac
Linkin Park: Don't Stay
Muse: Map of the Problematique
Paulson: Ultra High
Spoon: Don't you Evah

Now this is all for fun and most of the tunes have a good beat. That is the point. The music must have a good , fast beat for you to synchronize your body to the music. Make new goals for your cardio daily. sorry I don't have a Country playlist. If you have one, please share with me & I will post it!

My Cardio work out today:
20 minutes on Treadmill mostly walking at 4 MPH up hill between levels 8 and 15
20 minutes on Elliptical changing up levels of resistance and direction of foot movement
20 minutes on Arc Trainer changing levels of resistance
20 minutes outside with my dog! Very quick pace.

What do you do when you reach your goals? Make new ones!

Gym Intimidation in LA LA Land

When my story was published at about.com. The writer addressed the issue if gym intimidation that I had brought up in the article. It is not easy to motivate yourself when you are obese, especially at a prominent gym in Los Angeles, where all the pretty people live! I lived through this and something inside of my head kept me coming back. I was miserable. I wore men's baggy clothes. I was terribly depressed. I was certain that people were making fun of me, especially the men. When you are 210 pounds, you become invisible to the beautiful people. They look right through you and it is incredibly intimidating. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind." This is my Mantra...this is how I got through it. Seeing results really helped me. My family's encouragement helped me get through it. The INCREDIBLE people I met at the gym got me through it. I lost those 75 pounds with hard work and dedication to myself. I became selfish with my time. My family learned how to deal with it. My family changed too. My Family's nutrition changed for the better!. I have influenced them to eat healthier and work out to stay fit. I am proud of what I have done and I give credit to everyone who has helped me along the way. My idea when I became a personal trainer is to help those women out there who were going through what I went through. I train women in-home so they don't have to deal with gym intimidation. I build their self confidence and train in a gentle, but powerful way of changing their lives as I have done so they can walk into a gym with their heads up high with pride.
The other day, a very dear friend of mine told me, "You own the gym". I was taken aback. I think I actually blushed! I thought about it and yes, I feel like I own the place. My self esteem has grown, yes, I still feel very modest about my accomplishments, but I walk with my head up high into the "Men's section" and don't feel intimidated anymore. The message here is If I can do it, anyone can. You just have to believe in yourself and it is rewarding for me to help those on their journey in any way that I can. There is no time than right now to start. Use a daily journal to write down not only what you are eating, but how are you feeling when you eat. Write down your thoughts and then re-read it before you go to bed. One foot in front of another and take every day as another blessing towards your goals. It truly can happen to you...be patient thought!

Best Ever Low Fat Banana Bread

Preheat Oven to 325
Grease Loaf Pan with 1/2 Tsp Earth Balance Margarine
Ingredients:
1+1/4 Cups Whole Wheat Flour
1 Tsp. Baking Soda
1/2 Tsp Salt
1/2 Tsp Cinnamon
1/2 Cup Egg Whites
1/2 Tsp Vanilla
1/2 cup Organic Sugar
1/4 Cup Natural Applesauce w/cinnamon
3 Medium ,Very Ripe, Bananas, mashed

Topping: 2 T Brown sugar + 1 T Earth Balance Margarine


Preparation:
Sift Dry Ingredients and set aside
Whisk together egg whites and vanilla
Whisk together applesauce and sugar in a separate bowl
Add egg mixture to applesauce mixture and stir to mix
Add slowly the dry ingredients to the egg/applesauce mixture
Add mashed bananas and mix together
Pour mixture into prepared loaf pan and top with topping mixture
Bake for 50-60 minutes or until firm when shaken.
Cool on rack for 1 hour
Loosen from sides of pan with a knife and invert on top of rack**Hint** place paper towel over the top of the bread when inverting to save the sugar topping (so yummy).

This recipe is very low in fat since applesauce is used instead of oil and egg whites instead of whole eggs This can be done with most bread recipes as well as the boxed mixes of breads and Gluten Free Boxed Mixes But, beware this is also high in sugar and carbs....moderation is the key once again :)

Delayed Onset Muscle Soreness (DOMS)

Ok, yesterday I felt so guilty about not getting up early to meet up with the girls at the gym that I did my workout at home and I am paying for it today :( It was a hard night of sleeplessness the night before and I needed to rest. At my age, (52) when your body says rest, you listen very carefully or you pay the price of a lower resistance to illness. After sleeping in a bit and a couple of cups of coffee and a light breakfast of organic oatmeal with whey protein powder, I decided to kick it into gear. It was absolutely beautiful outside, but a little chilly so I dressed in layers and took off down the street. Here is my workout:
Walk-quick walk for 1 minute-Slow jog for 50 paces-quick walk for 50 paces-Stretch legs in low lunge position-Stretch upper body. Walk at a quick pace for 50 paces and then jog for 50 paces-slow down to a quick pace for 5 minutes.
Walking Lunges 25 reps-slow jog for 50 paces-Walking lunges 25 reps-slow jog for 50 paces
Squats 25 reps-Stretch-walk at slow pace-walk at a quick pace-jog for 50 paces-Squats 25 reps
Quick walk for 5 minutes-jog for 50 paces-walking lunges 25 reps-Squats 25 reps
Quick walk for 5 minutes-jog the rest of the way home.
Cool Down-Stretch Drink Water
Outside in the Sun:
Legs on Mat with Stability Ball-Standing w/ hands on ball-Kickups 25 each leg-2 sets
Lying on Mat 100 adductor presses with ball
Ab Workout on Mat with Stability Ball
Sitting on Ball: 50 Crunches-50 reach ups-50 oblique crunches each side-Repeat
Lying on Mat: 50 Leg Lifts-50 Bicycles-50-Reach Ups-50 Reverse Crunches-50 Crunches
Stretch and Breathe
Drink Water
It took me about 1.5 hours to do this workout. Today I have DOMS in my quads big time and lucky me, I like the pain, cause it means I worked hard and this is rewarding for me. Now it is my mission and passion to motivate others to find within themselves to 1)get started 2)stay with it 3)live longer
I am taking the day off today since Hubby is home from work and it is his Birthday Weekend and need some quality time...but I will be at the gym in the morning to kick my own butt again!
Working on the low fat Easter Brunch and will post the menu a little later :)