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Emotional Connections…

I recently cleaned out my closet and felt so much lighter. Even though I had less clothes and had to part with some of my favorites, they were just to big for me and no longer looked flattering. What a happy day.  But for some it is a huge struggle to let go of the clothes that no longer fit..  I am personally guilty of this, I had clothes in my closet that I had kept that were to small, you know for that day when I would lose weight and fit in them. Thankfully that day actually came. But for some it never does.

So many people are emotionally addicted to FOOD, but did you know you can be emotionally addicted to clothes? I dont mean Shopaholics.  I mean the daily clothes we wear. Im not a shrink, but it was an interesting thought I had the other day so of course I had to look it up. Its the way we feel when we look at an item of clothing in our closet.

Maybe we wore that pink shirt and so many people complemented us on it and we like how it made us feel. So regardless of how small or big it is – we keep it because it is a constant reminder of how we felt in that moment, who would want to give that up? But just like eating food to fill the emotional void, we sometimes keep clothes to relive that moment. It is sometimes hard to toss that bridesmaids dress because maybe there was a cute guy/girl that flirted with you while you wore it and you want to hang on to that feeling.

Did you know that you can actually gain weight from holding on to these clothes? Sounds silly huh? But it is an emotional response that occurs in our bodies that releases the same hormones as food.

It is so much healthier for us to just toss out clothes and keep the memory in our minds and let the clothes go – Besides when you have room in your closet, you get to go shopping and buy things that look good on you NOW instead of in the future or the past.

So while it maybe scary at the time, it does feel good to just TOSS TOSS TOSS!

Id love to have this closet! So clean and organized!

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Good News from the Chiropractor!

I go to the Chiropractor twice a month. May sound like a lot but I use to go 4 times a week and not by choice. About 4 years ago I rotated L4, L5 in my spine and have been with this Dr ever since. If it wasn’t for him Id have a fused spine and limited rotation, not my idea of life. How did I do such a thing? Gee I wish I had a really good story like I was playing baseball and bases were loaded, I decided to steal home plate slide in and Bam spinal injury. But no that’s not it. Or even I was drunk one night and dancing on the bar and decided to play like I was at Coyote ugly and slide across the bar and fell off, but nah nothing like that. Me, ya I slipped getting out of the shower, mm hmm plain and simple. No bath mat on the floor, cause I was doing laundry, did a reach for the towel and SLIP and POP, there ya have it. Nothing exciting, except it laid me up in bed for 6 months and 4 years of Chiropractic care. I love my chiropractor, he is amazing. I found out during this process that a lot of baseball players suffer from this injury, but since they are in shape bounce back from it. I however was far from being in shape when I injured myself.I was lucky to find a Dr that specializes in sports injuries and works with athletes to get them back up and playing their game.

When I decided to start working out with a trainer he gave me a look and said ok well we will see how you do.. cause by this point he knew that the word No was not an option. That’s where it all began. I have been with my trainer a year this last Feb, if anyone thinks that you get in shape over night, you have been watching to many movies. I have had a couple of set backs in the process, but for the most part I keep moving forward. (oh and I always have a bath mat when I get out of the shower)

Today I went to him and asked the usual questions, did you work out last week? what did you do? how are you feeling? etc… So I told him that after my workout last week ( the day of oh so many push ups) I was watching a movie on Friday night and kept feeling a twinge in my lower back and couldn’t get comfortable and was concerned that maybe I over did it. So I laid on his table and he poked around, started his usual adjustment and asked so How does this feel I said um a little tender but otherwise ok – This is where the good news comes in!! He says Wow You have never had this much movement in your lower back, all the core work you are doing is paying off you are finally creating space in the spine and lessening the compression. This is very exciting for me! It is what I have been working for, because in my world this means less pain on a daily basis. So I asked what was with the twinge? He said oh you had movement alright, but you had positive movement, you had a vertebra finally move back into place. YIPPEEE!!!!  Good News for me!

I know some people are leery of chiropractic care and that is ok – you have to do what is right for your body and trust who is working on you. But for me, I am thankful for my Dr and wouldn’t give him up.

Mood – Grateful and Energetic

Here is what is in my belly:

B – 3 eggs, 2 slices of bacon ( I used butter to cook the eggs) 369/24

L – Tuna with celery, greek style yogurt and mustard 320/24

Post Workout snack – 8oz Coconut milk, 1 scoop of protein, cacao powder and a banana – 275/20

Dinner – Chicken Breast, whole wheat pasta, red peppers, mushrooms and asparagus with lemon sauce   388/26.5

S- Skinny Cheesecake – 253/6

Totals – 1605/ 101

Workout

10 mins cardio (-112calories)

Strength training – 3 sets of each – Core Stabilization, Chest Fly on yoga ball, Back Fly – all with 2 – 2lb weights (ya work with what ya got!) Leg Lifts over yoga block, Front Raise 2/2lbs, Tri Extensions, flutter kick, scissor kick and 10 leg lifts with a 5 second hold.

This is not me.. just an example of a the chest fly I did today…. soon that will be me!!!!!!

PCOS – Dr Karakas

Thought I would share some interesting information on PCOS, I was unable to make this lecture, but someone was nice enough to post their notes on the Facebook wall.

Dr Karakas Specializes in treating women with PCOS at the UC Davis Center in Sacramento

Dr. Karakas Lecture Notes

by PCOS Foundation Sacramento on Thursday, March 8, 2012 at 11:35pm ·

  • If a women has skin tags or darkening of the skin (in patches), it usually is a sign that there is too much insulin in the blood
  • 1 out of 5 women with PCOS get type 2 diabetes before the age of 40
  • insulin resistance is not defined by blood sugar, it is defined as to what it takes to keep insulin down, or under control, in the blood
  • Male hormones in the ovaries can cause menstrual cycles to skip. Women who have PCOS and missed periods usually have this problem. Birth control can be helpful as it suppresses the male hormones that are produced in the ovaries which can allow for periods to restart
  • Women who have PCOS should keep a diet that is low carb and low intake of sugars. Things to avoid include fruit juices, sugary sodas (i.e. coke), and coffees. Avoiding these item can help cut down on the fat that appears around our bellies.
  • PCOS is not a disease! It is a syndrome and needs to be properly diagnosed. There are specific tests to ask your doctor for.
  • If you are having bad side effects with Metformin, try the extended release medicine from your provider. It should produce less side-effects
  • Exercise is crucial. If you exercise 5 days a week for 30 minutes or more, you will decrease your chances of diabetes by 70%
  • If you are trying to get pregnant, weight loss and metformin are recommended. Although there are many doctors out there that say you need to get into your ‘target’ weight before considering getting pregnant, if you have 7% weight loss, it will promote pregnancy
  • If facial hair is a problem symptom, an oral contraceptive that blocks the male hormones is recommended
  • To help loose weight, options include the low carb, low sugar diet mentioned above, metformin, or topamax. Make sure you consult your doctor.
  • For scalp hair loss, talk to your doctor about Finastride. This should only be taken if there is no chance of pregnancy
  • Ultimately your body needs a period at least 1 every 6 months. This is to clean out your body and helps prevent endometrial cancer. If it is difficult or you do not have a period every 6 months, taking provera can help for 14 days twice a year.
  • Dr. Karakas works at UC Davis and can take you as a patient when referred. After your initial visit, she can help work out a schedule that is specific for you and your symptoms that can help you manage your PCOS and take back control of your life.
  • Being accountable for your symptom management makes the difference! Grab a friend, family member, colleague, or another women who shares your PCOS, and hold yourself accountable for the actions you take. Support systems really do work!

If you would like more information on PCOS and Nutrition there will be a seminar:

Tuesday: March 20 2012    9:00am until 12:00pm

Lawrence Ellison Building, 4860 Y St, Ste 200 (lower level on the right).

This is the meeting that Dr. Karakas recommended to our group. UC Davis has a special nutritionist that leads a group to discuss PCOS and nutrition the third Tuesday of each month. Karen Cale is a UCD member who can bring as many guests as she would like. We’ll be meeting with Karen in the waiting room in suite 200.

If you think you have PCOS or know someone that does, or maybe relate to some of the issues listed about please feel free to visit  PCOS and find a chapter near you.

Lets talk Coconut

OH NO – Coconut has fat!

“I’m on a low-fat diet, I can’t eat that!” I have heard this so many times. Lets face it with so many books out there on low-fat diets I can see the fear of eating something that naturally has fat. But the body uses natural fats differently than synthetic fats. Our bodies are made to break it down and use it as fuel. Of course too much of anything can be harmful, so consult your nutritionist, Doctor, or whom ever helps you with your diet before jumping on any band wagon. I’m just going to talk about the benefits I have had with changing some of my habits to Coconut items, my personal opinion.

I’m not a huge fan of cows milk, I use to drink it as a child and then as I became an adult unless it had chocolate in it, not a fan. However the real reason I started looking into different types of milk was for Brent, he was having some indigestion problems, and it seemed to get worse when he would consume dairy. My digestive system doesn’t handle soy milks very well, so we went through rice, almond, and pretty much all the other types out there. As I was surfing the web one night I came across an article about Coconut milk, my first thought was eew that nasty stuff that comes out of a coconut? So I kept searching and came across So Delicious brand.

But not the dairy alternative, the Ice Cream. OOOOOOOh it was so good. Then found out they made a Milk Alternative. So we gave it a whirl. I was pleasantly surprised at the texture and flavor, it was really good and tasted good in cold cereal and as chocolate milk. Not only did it taste good but after about 3 weeks and a few dietary changes, Brent noticed that his indigestion was reduced. So being the research nerd I am, I hit the net and started to discover all sorts of benefits that coconut has for the entire body. Now I use it in my daily smoothies and in my post workout shake, plus I usually add a spoonful in when I have had a hard workout.

Here is a list of health benefits and if you click on the link below the list, you will find more interesting facts from the site. ( the list is from the site)If you have PCOS take note of the items highlighted in teal!

  • Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
  • Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
  • Kills fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections.
  • Expels or kills tapeworms, lice, giardia, and other parasites.
  • Provides a nutritional source of quick energy.
  • Boosts energy and endurance, enhancing physical and athletic performance.
  • Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
  • Improves insulin secretion and utilization of blood glucose.
  • Relieves stress on pancreas and enzyme systems of the body.
  • Reduces symptoms associated with pancreatitis.
  • Helps relieve symptoms and reduce health risks associated with diabetes.
  • Reduces problems associated with malabsorption syndrome and cystic fibrosis.
  • Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
  • Helps protect against osteoporosis.
  • Helps relieve symptoms associated with gallbladder disease.
  • Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.
  • Improves digestion and bowel function.
  • Relieves pain and irritation caused by hemorrhoids.
  • Reduces inflammation.
  • Supports tissue healing and repair.
  • Supports and aids immune system function.
  • Helps protect the body from breast, colon, and other cancers.
  • Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
  • Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
  • Helps prevent periodontal disease and tooth decay.
  • Functions as a protective antioxidant.
  • Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
  • Does not deplete the body’s antioxidant reserves like other oils do.
  • Improves utilization of essential fatty acids and protects them from oxidation.
  • Helps relieve symptoms associated with chronic fatigue syndrome.
  • Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
  • Reduces epileptic seizures.
  • Helps protect against kidney disease and bladder infections.
  • Dissolves kidney stones.
  • Helps prevent liver disease.
  • Is lower in calories than all other fats.
  • Supports thyroid function.
  • Promotes loss of excess weight by increasing metabolic rate.
  • Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
  • Helps prevent obesity and overweight problems.
  • Applied topically helps to form a chemical barrier on the skin to ward of infection.
  • Reduces symptoms associated the psoriasis, eczema, and dermatitis.
  • Supports the natural chemical balance of the skin.
  • Softens skin and helps relieve dryness and flaking.
  • Prevents wrinkles, sagging skin, and age spots.
  • Promotes healthy looking hair and complexion.
  • Provides protection from damaging effects of ultraviolet radiation from the sun.
  • Helps control dandruff.
  • Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
  • Has no harmful or discomforting side effects.
  • Is completely non-toxic to humans

COCONUT RESEARCH

I was beside myself when I first read this list! How exciting. There are so many coconut products on the market, it can be baffling as to what is good and what is not, as a rule of thumb for me if it has a lot of ingredients then it is more than likely synthetic.

I have eczema and can usually use the topical medications for a while until I become immune to them and have to try something else. I have tried everything under the sun, including sitting for an hour wrapped in a mud concoction that the lady swore she had healed others with eczema. after sitting cold for an hour and having it removed with hot towels she said dont shower til tonight,, you have got to be kidding me.. but ok.  ooh I was so itchy and it was driving me mad, so I called her and she said oh thats normal. Ok I am in the skin care biz and somethings are normal and some are soooo not. This was soooo not. I jumped in the shower only to find that it had spread. now I had more eczema to contend with  and I was itchy. Wish I had had Coconut oil back then.  Now I use it just as my skin is breaking out in the itch and it seems to soothe it and if I catch it in time can keep it from rashing.

After removing most sugar from my daily diet, and I say most because I still consume fruit and raw sugar, I noticed my taste buds became much more aware of what I was eating. Imagine that, I could taste my food! I decided to give coconut water from the actual fruit, another try, off to Whole foods I went and picked up a thai coconut and took it home – I had them pre-cut it for me so I didn’t hurt myself in the process. (You may know this but when you open a coconut the water inside should be clear and smell fresh, if it is pink or purple take it back it is old and no good.) I took a sip of that crisp clear water and was excited by the clean sweet taste. It has now become a part of our diet and during the summer I mix it in to my fresh Lemonade. Its not just for drinking, if you buzz through my recipe section you will see how I make Coconut whipping cream from the meat and the water. Simple yet Divine.

With so many health benefits, I try to find new ways to incorporate it.  I have been looking at Coconut Cream or Manna as some labels call it and today I finally found a site that explained it simply. You can use it to replace heavy cream in recipes and many other uses. Of course this blog is all about sharing so here is the link  COCONUT CREAM  This is one of my new favorite sites to browse through, lots of ideas!

My friend Summer ( she is a licensed chef)  made Coconut cupcakes today, she let me come by and take a sneak bite of one. She used canned coconut milk and coconut flakes. it was so light and moist. I very much enjoyed it.

Do I ever get sick of the taste of coconut?, you may ask. Not really. If done right sometimes the flavor doesn’t come through or it is very subtle.

Hope you found this to be helpful or at least interesting!

 

Here is a list of books that may be helpful:

Coconut Miracle

Coconut Cures

Eat Fat, Look Thin

All by Bruce Fife who is the worlds leading expert on coconut and health.

Everybody wants some!

Ok so this evening was a Better Off Dead Movie night, gotta love 80s movies! So simple and the clothes, oh my the clothes.. What were we thinking? LOL Ahh but Van Halen rocks! Good stuff.

I took a venture over to a community message board today and so sad to see how many people are clueless about nutrition, yet want so badly to know. People eating 900 calories a day yet burning 1200 and wondering why they are not losing weight. Why isn’t basic nutrition taught to us in school? I understand not everyone can afford a Personal Trainer or a Nutritionist and some people have no clue what they are looking for and need the guidance. Even professionals need assistance to work towards or maintain their goals, so what makes one think they don’t need help or a support team?

I am fortunate to have found a professional that is supportive and pushes me when I don’t want to be and family that tries their hardest to help me towards my goals.  There are somethings in my life,now, that I wonder how have I lived without them.

Well here is what is in my belly!

B- 8 oz Carrot Juice with ginger, toast with almond butter and HM Wild Blueberry, raspberry jam ( mm thanks mom!)  367/14

S – 2 slices turkey bacon, 1 egg  130/18

L – 5 slices Salami, 2 slices Monterey Jack Cheese, Salad 410/24.6

Post workout shake- Coconut milk, blueberries, banana, Garden of Life Raw Protein. 1tsp chia seeds  303/21.85

D- Chicken Salad leftovers! Yum yum 328/22.88

S – Chia Chocolate pudding 50/4

Totals: 1588/105 (-12)

Workout – 30 mins cardio  burned 266 cals..

And So Monday Begins!

Looking forward to Monday

Mondays are always a fresh start to a new week and a great starting point for getting back on track. I’m home, and ready to get back on track. I surprised myself over my little ‘vacation’. I didn’t really think my eating habits had changed that much,,,,, boy was I wrong!  My mom – such a sweetheart, tried her hardest to fulfill my dietary changes. Here are some things I learned about myself that I took for granted ; I don’t eat out of cans,except items like tuna or coconut milk. I no longer eat lunch meat with nitrates or excess sodium, bye bye Oscar Meyer. I eat a lot of vegetables, fresh veggies, veggies that are in season. Also soda, up til last week I hadn’t had a soda ( ugh gotta get off those again.)  I eat a lot more protein and less carbs.

Ive come a long way baby!

I am very proud of my changes and look forward to getting back to them. The biggest lesson I learned about myself?  Just because I was unable to maintain my normal dietary needs due to circumstances,giving up completely is not a choice.

I will however say that I still haven’t had Ice Cream since Jan!!! I did have a mini Pinkberry, and that took me two days to eat.

And so Monday begins

My new goals;  1600 calories, approx 100g of protein daily, and 1 hours of cardio 3X’s a week with 3 days of strength training.

Looking forward more healthy days and healthy eating!

So yummy – food pics!

I promised some food pictures from the last month. Some are from Sonoma County and others are just random food I ate.

Ginger Honey Lemonade ~ Made Fresh

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Enjoy!

Good Healthy Food!