eating for energy

I've been burning the candle at both ends this week so I found this article in the A.M. New York newspaper interesting. As tempting as it is for me to reach for sugar/caffeine, I'm trying to steer clear.

(I'm modifying the article for length)

(1) Problem : Caffeine One of the first things you might look to for energy is caffeine. However, caffeine also causes blood sugar levels to fluctuate, making the body work harder, diminishing energy. Yes, you may feel that initial boost, but it is usually followed by a downward crash.

(2) Problem: Sugar We all know the common myth that sugar provides fast energy, causing people to grab candy and other chemical-heavy processed snacks. Like caffeine, you may feel a short lift, only to crash. Refined sugar requires extra effort to digest because it lacks vitamins, minerals, and fiber. The refining process strips sugar of necessary nutrients, so the body exhausts its own stored minerals and enzymes to absorb it. This drains the body of energy and causes it to crave more sugar.

(1) Solution: Water The first order of business when it comes to boosting energy levels? More water. Most Americans are chronically dehydrated, so before you reach for dehydrators like sugar and caffeine, down a glass of water and wait a few minutes. the formula for the amount of water you should drink is simple. Take your weight, divide it by two, and that is the number of ounces of water you should drink per day.

(2) Solution: Greens & Grains Add dark leafy greens like broccoli, collard greens, bok choy or kale into your diet. Greens are full of vitamins and nutrients and ideal for improving circulation, lifting spirits, purifying blood and strengthening the immune system. Choose whole grains like steel-cut oats, quinoa, brown rice or kasha, which digests slowly, keeping blood sugars leveled and creating lasting energy.

(3) Solution: Natural Sweeteners Ditch the sugar and choose gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia, which won't drain your body or cause dramatic spikes in blood sugar levels.

Summing it up: Maintaining steady energy levels requires a balanced diet and lifestyle. Using caffeine or sugar to remedy the problem will only exacerbate it, so it's best to take small steps.

Cutting out all sugar and caffeine at once may only lead to withdrawal symptoms and eventually to failure. Slowly incorporate more greens in your daily diet and experiment with natural sweeteners.

Written by Roxanne Anderson, Certified Holistic Health Counselor

Week 15, and a fresh outlook

This week again wasn't the greatest week. Although I had some mild workouts, I really didn't do much. Most of it was due to the fact that from Wednesday on I stayed indoors with Kate who had eye surgery. Though she was doing well, her eyes are still very sensitive to sunlight, wind and such. Thus, Thursday, Friday and Saturday I spent most of my time inside. I know I should have done some videos or something, but I didn't. My laziness built upon itself and then I got the munchies. Bad. I snacked a ton----------

So, I had another bad week and I have to say that I am embarrassed. But seeing the posts that y'all have posted this week really reminded me why I wanted this in the first place. I have always had a difficult time losing weight but that shouldn't be an excuse. I just need to focus and (as my mom said) just stick to it. It's also true that I just don't want to "lose weight" I want to change my lifestyle.

I have notice in the last couple of months my energy levels have totally increased. I believe that most of that is due to the fact that Kate is sleeping in later and taking a good nap during the afternoon, but I think exercising and eating better has helped. I also have been better at myself talk and trying not to put myself down so much. So, overall-----it hasn't been a total loss and I just need to keep moving forward.

I'm really going to push myself this week. Really----

WEEKLY GOALS: 1. Exercise three times this week 2. Try a new healthy recipe 3. Work on my arms

Okay so if you don't want to pay for a gym pass here are some excellent home videos that I have and love, love, love. The Jackie Warner video is my all time favorite, my whole body hurts afterwards but in a good way. The power 90 Russ likes more because it is geared towards men and women. Check em and get one they are awesome. The Melt it off is a wonderful abs routine I promise, it is kind of corney but honestly really good.

http://jackiewarner.com/store/products.aspx?CatID=46&linkId=aap_lMen

http://meltitoff.org/

http://www.beachbody.com/product/fitness_programs/power90.do

IT DOESN'T MATTER AFTER ALL!

I watched on the news yesterday about a long-term study that had been done on weight loss. The object of the study was to see which of the diets worked best, low-carb, high protein, low fat, high fiber, fruits and veggies, etc. The study was done over a 2-year period on a large number (thousands) of people all over the country, and there were four diet options, which had an equal number of people with different sizes, shapes and problems in each. The results of the study were quite amazing. Each of the groups had about the same success rate! It didn't matter which diet the people were on, the ones that kept on it were the most successful.

By the way, there were two stipulations that went with each of the 4 diet groups. They had to exercise 30 mintues a day, five days a week, and they had to lower their calorie intake at least 500 calories a day from what they were normally eating. In essense, all diets are the same; the things that made a difference were exercise and eating less high-calorie food.

It only makes sense. Vegetables and most fruits have less calories and you can eat more. Sugars and carbs are high calorie and you must eat less. You need to do a little calculating to see what your normal caloric intake is, but you should not cut more than 500 calories at a measured time or your body goes into 'starvation' mode and wants to store more. After you have reached a plateau with your first 500 calories, you can take off more.

My new goal is exerise, walk, whatever for at least 30 minutes every day, and I'm going to start counting calories honestly and see where I really am. I'm hoping I see a change in my habits without having to make major changes in my diet. I'll let you know!

Let's not count last week.....

Last week was a difficult week. I ate poorly (not necessarily "junk" food, but just at bad times and such. I also didn't exercise that much. I walked with Kate but not much.

Other than that, it was just wicked busy. Dan was gone at school or studying til like 2:00 in the morning, and I was running around all week doing this and that. I just didn't have a good week. But, I am going to press forward, keep my goals from the previous week and-----ya know, not get down on myself.

yummy recipe

I saw this recipe for Apricot Ginger Chicken on Good Things Utah the other day and wanted to try it. We had it last night. It is pretty dang healthy if you substitute olive oil for the butter. Anyway, it was quick and easy, budget friendly, healthy, and delicious. Just thought I would share.

Week Fourteen and last week's review....

Weekly Goals:
1. Exercise three times this week
2. Try a new healthy recipe

So, I only made two goals for this week. Mainly because I wanted to make sure that I actually accomplished all my goals.....

HOWEVER, last week I did great! I exercised a lot (and vigorously) and I felt great. Even though I got sore, I felt really, really good. I also was on my period, so to get out and really push myself was even harder. But once I did it, I felt good. I ate well, too. Except on Valentine's Day when we made cookies and chocolate covered strawberries and raspberries (which I have to say were fantastic).

I tried to take good care of myself, too. Not just with eating better, but I tried to be kind to myself and didn't put myself down. I let myself have some alone time (made Dan take Kate for a couple of hours) and I did some projects I have been meaning to do for awhile. I prepared my lesson early as well.

All in all, I had a good week and hope to continue the trend. I have to admit though....I haven't weighed myself in a couple of weeks and I am scared to get on there. I have no idea what it will say. I almost want to just avoid it for a little while and then get on it again.....what do you think?