Soda/POP?

I know this is a difficult subject for most people so lets keep it simple, SODA/POP (whatever you call it) IS A TREAT!! There are so many extra calories and sugars in drinks you could easily consume more calories each day in drinks than you should eat in a 24 hour period. Yes diet drinks have no calories and sugar BUT (yes it's a big but) it has artificial sweeteners that are even worse for your body. I love soda just as much as the next gal and I do still drink it in moderation. I think it would be better for me to have a cup of soda then 2 pieces of chocolate cake. So when I'm getting a sweets craving I normally eat a piece of fruit or get a cup of soda to satisfy it. My favorite is Diet Caffeine Free Coke, but I don't drink it very often and I don't have much of it! Now a days it is impossible to eat everything clean (clean meaning completely fresh and free of preservatives and artificial sweeteners), you would have to dedicate a lot of time, money, and will power. Which personally I love food and want to enjoy what I eat. So every once in a while its OK to have a treat. The important part is don't make a habit out of it! If you can't function each day with out your morning caffeine, that is probably a good sign it is not good for your body and you NEED TO CUT the habit! I swear there is a soda/pop addiction in my family. Everyone drinks either Mountain Dew or Coke everyday. So I understand how hard it is to cut this habit. It’s not easy.  I compare it to doing drugs because it truly can become an addiction.  Good luck and you can do it because you ARE worth it!!! 

The Master Cleanse

Now that I am done with the marathon and still have a few more pounds that I would like to do the Master Cleanse http://themastercleanse.org/ (aka The Lemonade Diet, Cayenne Pepper Diet, what Beyonce did to lose weight for Dream Girls). You may have heard me talk about it before. I actually prefer the Juicing Reboot http://www.jointhereboot.com/ (from the documentary Fat, Sick, and Nearly Dead) but it is so expensive I have been doing a combination of both. Basically what the Master Cleanse is:

 

- 1 Cup of Water

- 2 Tbs. Organic Maple Syrup (not the syrup you put on pancakes)

- 2 Tbs. Freshly Squeezed Lemon

- 1/10 tsp. Cayenne Pepper

Then this is all you have for a few day period. I DO NOT recommend this to lose a lot of weight, or if you are just starting out on your journey. I just use it as a cleanse for the body, and to help me get off those last few stubborn pounds after the 60 already. If you just start off doing this you will probably gain more weight back than you lost in the first place. It will not teach you the new healthy eating habits that you need to learn and drill into your brain to live happy and healthy for the rest of your life. I like to do this every once in a while for two reasons 1.) As a member of The Church of Jesus Christ of Latter Day Saints we are asked once a month to fast for a 24 hour period. With fasting and prayer to my Heavenly Father we can receive revelation, blessings, comfort, and so much more. I also believe that our Heavenly Father has given us fasting not only for spiritual reasons but for physical as well. Here is a quote I found from http://www.falconblanco.com/health/fasting.htm."Probably the most important reason is that the body uses quite a bit of energy to digest food, and when fasting this energy becomes available for other uses. In the fasting state, the body will scour for dead cells, damaged tissues, fatty deposits, tumors, abscesses, all of which are burned for fuel or expelled as waste. The elimination of these obstructions restores the immune system functionality and metabolic process to an optimum state.  Fasting restores good digestion and elimination, and peristaltic action is quickened. Fasting allows a deep, physiological rest of the digestive organs, and the energy saved goes into self-healing and self-repairing. By eliminating obstructions, by cleansing, detoxification, and purifying the intestines, the blood, and the cells, we can overcome many of our physical ills or handicaps as well as getting a boost in energy. Fasting not only removes obstructions and helps the body to heal itself, it is also rejuvenating and life-extending. These resulting benefits can have lasting affects in your mental and emotional health." Jesus fasted for 40 days and nights, now I'm not saying this is something we should try. I have a hard time fasting for just 1 day. But I feel for me this is a good alternative for sometime to clear out my system and start a new. I think Heavenly Father knew what was best for our bodies when he asked us to fast once a month. That our bodies need this to help clear itself as well as gain a heightened spiritual experience.  2.) I feel like it takes away my relationship from food for a few days. I don't ever feel hungry but just that urge like I need to bite into something or have something crunchy. Its kind of a weird experience to express. It has totally changed my relationship with food. Now I understand even more that it is a life source for me first and foremost. But that it can also be a pleasurable experience as well.  Of course drinking only this for a long period of time is not good for you. As is everything you want to do it in moderation and I think they only recommend it for 10 days. 

I know that a lot of people think this is a really bad and unhealthy idea. And it is if you do it for an extended period of time, but it is my belief that for a few days it is not going to hurt me. In moderation it has only made me feel better and more free.

Although I can’t wait to start eating in a few days, I defiantly LOVE food so much and cant wait to enough it again soon. Thanks so much and if you have any questions please let me know of check out the website links above. They will tell you everything you need to know about the two cleanse that I suggest!

http://themastercleanse.org/

http://www.jointhereboot.com/

Update since writing this post, I only did the cleanse for about 4 days this time. I think doing it so soon after the race my body wasn't ready for it. So it’s back to losing weight the old fashion way. EATING RIGHT AND EXERCISE!!!

Dr. Oz Day 5- 9 Numbers that Count

This year, let's make a pact. No more false promises, no more extreme measures, and no more white flags raised. Here are nine key numbers you can easily tweak to make a huge difference in your overall health

Blood Pressure: 115/75

Hypertension is a cunning thief; left unchallenged, it can steal a decade of quality life. The average American's blood pressure in middle age is about 130/80, but since the average American dies of heart disease, that number isn't good enough. Instead, aim for 115/75. Measure your blood pressure monthly at the same time of day with a home monitor or one at a local drugstore.
To lower blood pressure: Exercise hard enough to sweat for at least an hour each week. If you're used to 30-minute workouts, this means you'll need to do three, since it takes at least 10 minutes to start sweating.


Resting Heart Rate: 83
Before you get out of bed to commune with the coffeemaker, take your pulse: Put two fingertips on your wrist or carotid artery (in your neck under your jaw) and count the beats per minute. This is your resting heart rate. Anything higher than 83 means you're at increased risk for a heart attack.
To slow your resting heart rate: The key, ironically, is to make your heart beat faster for an hour per week (to calculate your ideal number of beats per minute while exercising, subtract your age from 220, then multiply the result by 0.8). So, just as you'll be doing for healthy blood pressure, simply work up a good sweat.


Cholesterol: 2 to 1
When it comes to cholesterol, the total level isn't as predictive of heart disease as what's known as the ratio. To explain, cholesterol is carried in the blood by two different lipoproteins: The bad one, LDL (think L for lousy), spews the waxy, fat-like substance in your arteries, gunking them up; the good one, HDL (H for healthy), gathers up cholesterol so it can't clog. If you have some risk for heart disease (family history, high blood pressure, diabetes, smoking), keep your LDL under 100. Otherwise you're okay aiming for under 160; better yet, below 130. Ideally, your HDL should be more than 50. Doctors love it when the ratio of LDL to HDL is less than 2 to 1; they're tolerant if it's 3 to 1.
To improve your ratio: Include soluble fiber in your diet from sources such as oatmeal, kidney beans, and apples, aiming for 25 grams a day. To spice things up, try a whole grain called quinoa. It contains a nearly perfect balance of proteins, as well as the mineral manganese—low levels of which are associated with hypertension.

Omega-6s to Omega-3s: 4 to 1
Omega-6s and omega-3s are called essential fatty acids for a reason: Their work includes building cell membranes and nerve insulation. But since the body doesn't produce these fats, you must get them from your diet—and the balance makes all the difference. American drive-through cuisine includes huge amounts of omega-6s (irritating in high levels), yet hardly any omega-3s (particularly beneficial for the heart). Although the optimum ratio is 4 to 1, ours is often 20 to 1, which puts us at increased risk for cardiovascular disease, arthritis, asthma, and some cancers.
To right the omega balance: Eat more fish, seafood, whole grains, beans, nuts, and ground flaxseeds to increase omega-3s. And cut back on processed foods—along with oils made from corn, safflower, cottonseed, and peanuts—to ease off the omega-6s. 


Inflammation: 1
If you've ever seen an apple slice turn brown 20 minutes after being cut, you can picture what inflammation does to your body: It causes the rusting of tissue. You can gauge your level of inflammation with a blood test that measures C-reactive protein (CRP), which is produced by the liver and is part of the body's battle response. A healthy level is under 1—meaning you've got less than half the chance of heart disease than if your level is greater than 3. A number above 10 suggests you may have another ailment (such as an autoimmune disease) that should be diagnosed.
To reduce CRP: Try to eliminate low-grade irritants like gingivitis (floss daily) and vaginitis (see a doctor, especially if it recurs). Also move toward a Mediterranean-style diet (lots of fruits, vegetables, and whole grains; fat from olive oil; moderate amounts of wine). 


Vitamin D: 30
When you're deficient in vitamin D, you may be at increased risk for heart disease, cancer, multiple sclerosis, and immune disorders, not to mention osteoporosis. To make sure you're getting enough, take a blood test for vitamin D: Your level should be greater than 30.
To boost vitamin D: If you can't get 15 minutes of sun exposure daily, take a supplement containing at least 1,000 IU of D3, the most potent form of the vitamin, or chug a tablespoon of cod liver oil every morning.
Waist Size: 32.5
Ideally, your waist should measure less than half your height (do it at the belly button—go ahead and suck in). That means if you're 5'5", yours would be less than 32.5 inches. The reason: The omental fat beneath your stomach muscles causes inflammation, which drives many of your body's other critical numbers in the wrong direction.
To lose inches at your waist: Focus on slicing off 100 calories a day. Since salad dressings sabotage many a good intention, one idea is to make this nutty recipe part of your routine:

1. Mix 1 tablespoon each of walnut (or hazelnut) oil, olive oil, and balsamic vinegar; add salt and pepper to taste.

2. Chop 1 small tomato, 1/4 cup diced onions, and 6 sliced mushrooms.

3. Pour the combo over 1 head of Boston lettuce.

Makes 2 servings, about 150 calories each. 


Blood Sugar: 125
The other danger of omental fat is that it can block insulin's ability to work, which increases blood sugar and puts you at risk for diabetes. Your blood sugar should be less than 100 after an overnight or eight-hour fast and less than 125 if you aren't fasting. 
To lower blood sugar: Try chia seeds, which contain omega-3s and fiber (sprinkle them on yogurt or salads). It's believed that they form a gelatinous substance in the stomach that helps slow the speed at which sugar is absorbed. 


Bone Density: -1
It's a good idea for all postmenopausal women to get a bone density scan, especially those who are not on hormone replacement therapy, stand taller than 5'7", or weigh less than 125 pounds. You should also be tested at around age 50 if your mother has had osteoporosis or either of you has had a hip fracture, if you take steroids, or if you drink excessively or smoke. The standard DEXA (dual energy X-ray absorptiometry) scan provides a T score—your bone density compared with that of a healthy young woman: Above -1 is normal; between -1 and -2.5 indicates osteopenia, which may lead to osteoporosis; below -2.5 means you have osteoporosis. 
To strengthen your bones: Along with 1,000 IU of vitamin D, take 1,200 milligrams of calcium and 400 milligrams of magnesium (to prevent the constipation that calcium can cause)—half in the morning, half in the evening. Also, start a program of resistance training (using gym equipment, dumbbells, or exercises like pushups and squats) for at least 30 minutes a week.

Read more: http://www.oprah.com/health/Dr-Ozs-Goals-to-Make-This-Your-Healthiest-Year-Yet#ixzz27MGoOR3K

Dr. Oz Day 4- 10 Ways to Live Healthier

Step 1: Find a Doctor and Schedule a Checkup
Dr. Oz says the key is to choose the right physician.
Find a physician using the American Medical Association's DoctorFinder.
During your first visit, there are key questions to consider. "When you go to their office, do the other patients ... look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But ... I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."


Step 2: Know the 5 Ingredients to Avoid
To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.


Step 3: The Healthy Foods to Add to Your Diet
Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."


Step 4: Take a Multivitamin Every Single Day
With so many variations to choose from, how do you what vitamin is right for you?

Get Dr. Oz's complete vitamin guide for every age.

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says. 

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage. 

Step 5: Know Your Numbers
Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."


Step 6: Find a Health Advocate
Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Step 7: Organize Your Health Records
Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"



Step 8: Get the Medical Tests You Need

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender.
http://www.oprah.com/health/Dr-Ozs-10-Ways-to-Live-Healthier_1/8

Step 9: Start Exercising

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Try Dr. Oz's morning yoga routine.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

Watch this 20-minute workout approved by Dr. Oz.

Step 10: Get 7 to 8 Hours of Sleep a Night
While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

Get a plan for a good night's sleep.

If you are one of the 70 million Americans who don't get enough sleep, there is help.

6 tips to make your bedroom better for sleep.

Watch Dr. Oz's health webcast

Dr. Oz Day 3- Weight loss Rules

I LOVE THESE RULES, I do most of them and they have been key to my weight loss!!

The unfortunate truth is that most diets do not succeed, and it's easy to blame that fact on a lack of willpower. But restricting food intake runs counter to the body's natural urges. Our ancestors needed extra calories to survive times of extreme stress (say, a famine), and today, when our stress hormones spike—whether due to job frustration or a fight with our spouse—it's as if we're stranded on the tundra of the last ice age.

The good news is that you can outwit your evolutionary biology by implementing these five rules of successful "waist loss" that I developed with Michael Roizen, MD, for our book YOU: On a Diet.



Rule #1: Spoil Your Dinner

Remember the plant from Little Shop of Horrors, with its demands to "Feed me"? The hormone ghrelin is your body's version of Audrey II, only it gets your attention with stomach growls instead of musical numbers. Once you've started eating, it takes about 30 minutes for ghrelin levels to fall and that "full" feeling to kick in. But if you eat a 100-calorie snack (like a handful of nuts) about a half hour before mealtime, your ghrelin levels will already be subsiding by the time you pick up your fork.

Rule #2: Nix Soft Drinks with Meals

Leptin is a hormone that signals the brain that you can stop eating once your body has stored enough energy from food. Yet fructose (a sugar found in soft drinks) interrupts the feedback loop, preventing your brain from getting the message. Quench your thirst with water instead.

Rule #3: Fill Up on Fiber

The ileum is a part of the small bowel that can squeeze, or "brake," to slow the transit of food through the intestines. When that happens, you get a slow but steady supply of fuel, which keeps you feeling satiated. A high-fiber breakfast triggers this mechanism, because the bowel needs more time to absorb nutrients from fiber. The result: No more 11 a.m. stops at the vending machine.

Rule #4: Eat with Awareness

That means eating at the table, not sprawled across the couch. It also means no zoning out in front of American Idol, checking your BlackBerry, or surfing the Web during meals. Not only will mindful eating increase the satisfaction you get from food but the extra time will allow your ghrelin levels to drop even further as you eat.

Rule #5: Build More Muscle

You may have heard that muscle burns more calories than fat, but did you know that it burns a dozen times more? Aim to walk 10,000 steps a day, and begin a muscle-strengthening program, which will help steel your skeleton as well. Trainer Joel Harper has an excellent 20-minute exercise routine. 

Read more: http://www.oprah.com/health/Dr-Ozs-Advice-to-Lose-Weight#ixzz27HvPGolM

Dr. Oz Day 2- Your health

Here I found another blogger who actually went to one of Dr. Oz shows. Below is a small portion of what he learned that day. To read it all you can go to the link at the bottom of the post. Enjoy!!

"I first became aware of Dr .Oz at the gym. (No, he wasn't a member of my gym but instead, I watched him on Oprah while toiling away on the treadmill/bike/elliptical). The matter-of-fact way he put health into such simple terms was not only refreshing, but listening to him also helped pass the time and make me forget that I was actually exercising.

On this day, he did it again. "Purpose drives longevity," he declared, before stressing to every one of us that physical activity is the number one way to stay young and maintain good health. He's proof of this (and that the camera adds 10 pounds): he is as trim as an active teenager.  "If you can’t walk a quarter-mile in five minutes, your life expectancy drops 30 percent." Now if that's not simple and matter-of-fact, I don't know what is. And a little scary, too, I must admit. When I walked back to Grand Central to get on the train after it was all over, I can swear I walked just a bit faster.

Did you know that your ability to lift yourself out of a chair is a predictor of health? Dr. Oz demonstrated what he meant by that. Think about it: you're sitting in an armchair (or one without arms) and need to stand. Do you hold onto the arms (or even the seat) to push yourself up? That's a big no-no in his book; he says that we need to keep our quadriceps strong so that we can accomplish simple things – like lifting ourselves out of a chair – without help. Ever since that little demo, I've been extra-cautious about standing and sitting without using anything but my legs to lower and lift my body.

What's most impressive about this health-celeb are his accomplishments: he still performs heart surgery one day each week; he's on TV, the radio, in print and in person. How? I have no idea – I know I could never do even half of what he does - but I gather it's a combination of enthusiasm, will, discipline, energy, organization and sheer brilliance. It's funny, but I found we shared a few commonalities: he can't meditate, either, since thoughts are always rushing into his head (so instead, he takes 7 minutes when he wakes each morning to do a combination of sun salutations, deep breathing and push-ups), and he doesn't like to break for lunch, either (instead he nibbles on little healthy snacks like nuts and fruit throughout the day)."

http://www.healthywomen.org/content/blog-entry/when-dr-oz-says-poop-everyone-listens

Dr. Oz Week!!!

So I I have been doing a lot of health research lately to help me get motivated again to lose the last 20 pounds. I keep coming across Dr. Oz and I thought it would be fun to have a Dr. Oz week. If you don't know who he is, he's a heart surgeon who I first saw on Oprah giving health advice. Since then he has been on Oprah many times and now has his own show. I know some people don't like him or Oprah but I feel that he has some good advice. Of course I don't agree with everything he says but I think overall he has motivated a lot of people to be more conscious about there health. Which I think is the ultimate goal of my blog! So enjoy this week, we will make it fun and start of with a splash!

Dr. Oz Day 1- Everyone Poops

So I figured we start off Dr. Oz week with a splash! Did you ever see or hear about the episode where Dr. Oz and Oprah talk about poop? I know this may be a gross topic for most of you and I'm sorry, but you have no idea how important it really is. Your poop is a good indicator if you are eating healthy and if your body is digesting your food properly. I am a huge believer that you know your body better than anyone (even your doctor!). Our bodies give us signs every day to let us know how we are doing. We need to understand how to read those signs and Dr. Oz gives some advice on how to interpret them:



Dr. Oz Tip #1
"You want to hear what the stool, the poop, sounds like when it hits the water. If it sounds like a bombardier, you know, 'plop, plop, plop,' that's not right because it means you're constipated. It means the food is too hard by the time it comes out. It should hit the water like a diver from Acapulco hits the water [swoosh]."

Dr. Oz Tip #2
The next thing Dr. Oz recommends is looking at your stool—c'mon, you've done it before! You should look twice—look at the shape and then, the color.

"It should be an S shape and you want to make sure the color's normal because the color of the poop tells you a lot about how you made it," Dr. Oz says. "You don't want [pieces]. Food is a medicine for you. It helps you. [If the stool is in pieces] by the time you finished digesting your food, you don't have enough of it left to poop out in the right way and probably it's hurt the colon that has to process it. At the end of the day you can analyze your body really effectively by looking at what comes out of your body."

Dr. Oz Tip #3
This one wasn't listed on the website but I remember it form watching the show. He talked about what it means if you poop floats. Its either because you are eating to much fat in your diet. Also if you are losing weight your fat can leave your body in your poop. So there's another easy way to tell if you are either eating to much fat or you are losing a lot of fat. Interesting, right?!

Here's a pop quiz. What part of your body is most similar to your brain? The surprising answer is your small bowel, where most digestion occurs.

"That's the saying, you know, you've got blank for blank," Dr. Oz jokes. "But the thing about the small bowel is it has primitive messenger chemicals that tell the bowel how to work. If your bowel's not happy, those same chemicals influence your brain."


Dr. Oz FAQHow long does it take food to digest?

Have you ever wondered what happens to the food you eat? First, it passes through the esophagus. It moves by a wave of muscle contractions that squeeze the food down at about two inches per second. When the food reaches the stomach, it falls into a churning pool of digestive juices. In the stomach, the food is broken down into easily absorbable ingredients: proteins, sugars and fats.

Then greenish brown bile produced in the liver is added to help the breakdown of these fats. By the time the food leaves your stomach and passes into the small intestine, it's unrecognizable. The walls of our intestines absorb the nutrients into our blood and that's how we get the energy we all need to live.

How long does this vital process take? It depends on what you're eating, Dr. Oz says. "A steak dinner can take you two, maybe three days to get out of your intestine. What that means is the way you digest it is basically to rot it in your intestines. On the other hand, if you eat vegetables and fruits, they're out of your system in less than 12 hours."

What about chewing gum? Is it true that it takes seven years for it to digest? "No," Dr. Oz says. However, this little urban legend can be a good way to "get kids to stop chewing gum."

What is sweat good for?

If you listen to commercials, you should never let anyone see you sweat. However, that sweat is very important. "During heavy exercise, your muscles generate enough heat to boil several cups of coffee," Dr. Oz says. Without sweating, "heat would literally cook your internal organs and kill you."

Just below your skin are 3 million sweat glands, each a coiled tube four feet long loaded with liquid. As your body heats up the tubes contract and squeeze a droplet of sweat out onto your skin. As the sweat evaporates, it draws heat away from your body, cooling you.

And, as a special bonus feature, sweat can influence and attract people around you. "The apocrine glands—they're the ones in your armpits and in your genital areas—they actually release chemicals that signal to each other like animals: pheromones. You will instinctively like somebody or not based on their smell," Dr. Oz says.

What causes burping and farting? 

Many of you logged on to Oprah.com and told us your most embarrassing health questions. Thirty-eight percent of you said that gas was a major problem in your lives. On a previous show, Dr. Oz explained that the average person...both men and women...passes gas 14 times a day. What's causing this phenomenal natural gas leak?

"Many of those bacteria that are on your side and protecting you normally will eat up the foods that you're eating and release their waste product: gas, which, by the way, is good for you. You want to have a regular amount of gas. The problem happens when you eat certain foods that give you more gas than you want."

Probably the most infamous gas-producing foods are beans, which, Dr. Oz explains, contain sugar. "In fact, sugars in general are the problem." Bacteria love simple sugars and simple carbohydrates because they're so easy to digest.

Dr. Oz says it's not just what you eat. It's also in the air you breathe. "Twenty percent of the gas comes from the air you take in your mouth," he says. "That comes because you're eating too quickly, you're drinking carbonated beverages, you're chewing gum, you're smoking cigarettes, you're sucking air into your body that gets into your intestines."

Think of your body as a refrigerator, Dr. Oz says. If you let food sit in there, it's going to smell after a while. In your body, sulfur-rich foods like eggs, meat, beer, beans and cauliflower are decomposed by bacteria to release hydrogen sulfide—a smell strong enough to flatten a bear. Avoiding these foods is the ideal solution, but when stinky gas persists, the best solutions are leafy green vegetables and probiotics, specifically lactobacilli GG. These can be found in some yogurts. The product Beano can sometimes work with beans, but soaking the beans ahead of time is useful as well.

Why do I get diarrhea?

Holly from Indiana speaks for about 90 million fellow sufferers of this problem. Here's the small and large story about the intestines: Serotonin is the natural chemical in the body that antidepressants affect. Though 5 percent of your body's serotonin is in your brain, 95 percent is in your intestines. "You have a second brain down there," Dr. Oz says. "There are 100 million nerves in that intestine tract. That's the same amount of nerves as you have in your spine."

If your intestines become confused, Dr. Oz says, one effect could be diarrhea, bloating and discomfort from inflammatory bowel disease, or IBS, a very common problem. If you have this problem for more than a day or so, "take chicken soup with some rice because it will help you reabsorb sugar and salt." If you get diarrhea chronically, Dr. Oz says the cause may be food allergies. Some common food allergies include milk products and wheat.

According to Dr. Oz, diarrhea is not necessarily a bad thing. Sometimes, it's just your body's way of protecting itself. "The immune system in your intestines is a very intricate one and it knows when food is not right for you," he says. "So it will tell your body, 'You know what? Get rid of that. We don't want this in us!'"
Why does poop smell?

You might want to light a match because Dr. Oz has something to tell you: The origin of poop's odor is sulfur, which smells like a rotten egg.

Many foods contain sulfur. "Eggs are one of them. Cheese—there's a reason they say, 'Don't cut the cheese,'" Dr. Oz says. Other sulfurous foods include meats and vegetables.
Why is poop brown?The reason that heartburn, or GERD, is such a problem is that so many people are unaware that they can deal with it. "Our intestinal system provides all kinds of clues," Dr. Oz says. Try investigating the color of your stool. "If you don't have any bile, your poop will turn white. What makes the poop brown is the bile. It's what allows your body to surround fats and absorb them healthily. It's like the soap of our intestines. It hatches to be green. So as it gets metabolized through the bowel, it turns brown."

What could be the cause of red poop? "If you've got red poop, a lot of times that's because you've had beets or red Jell-O," Dr. Oz says. "But red poop can also mean blood. It doesn't take a lot of blood to make it red but if you've got blood in your poop, you've got to get someone to look at you."

How long does it take food to digest?

Have you ever wondered what happens to the food you eat? First, it passes through the esophagus. It moves by a wave of muscle contractions that squeeze the food down at about two inches per second. When the food reaches the stomach, it falls into a churning pool of digestive juices. In the stomach, the food is broken down into easily absorbable ingredients: proteins, sugars and fats.

Then greenish brown bile produced in the liver is added to help the breakdown of these fats. By the time the food leaves your stomach and passes into the small intestine, it's unrecognizable. The walls of our intestines absorb the nutrients into our blood and that's how we get the energy we all need to live.

How long does this vital process take? It depends on what you're eating, Dr. Oz says. "A steak dinner can take you two, maybe three days to get out of your intestine. What that means is the way you digest it is basically to rot it in your intestines. On the other hand, if you eat vegetables and fruits, they're out of your system in less than 12 hours."

What about chewing gum? Is it true that it takes seven years for it to digest? "No," Dr. Oz says. However, this little urban legend can be a good way to "get kids to stop chewing gum."

Read more: http://www.oprah.com/health/Everybody-Poops#ixzz27GZxcVPT

Superfoods for Weight Loss

I have come up with my own list of super foods that I have loved on my weight loss journey. I basically lived off these foods for the past year. I have come up with these after a lot of research and trial and error. 

List of Super foods for your body:

- Beans

- Oats

- Nuts (1 oz. per day)

- Avocados (a little fat is good for you as long as its natural, healthy fat)

- Apples

- Brown Rice

- Eggs

- Greek Yogurt

- ALL Vegetables (as long as cooked minimally ex. steamed)

- ALL FRUIT (Fresh is best) 

- Whole Grains

The one thing that surprised me the most is meat was never on any of the super foods lists. Not even chicken, out of all the list I looked at I only saw turkey one time! I think this is a real hint as Americans, most of us need to cut our meat intake and increase a variety of nuts to get our protein. 

http://www.health.com/health/gallery/0,,20475957,00.html
http://en.wikipedia.org/wiki/Superfood
http://www.webmd.com/diet/features/superfoods-everyone-needs
http://www.oprah.com/health/Dr-Perricones-10-Superfoods

My new goals...

So I have been setting some new goals this past week and thought I would share them. I want to lose 2 pounds a week again so I'm setting a game plan in place to accomplish that. I know to lose 2 pounds a week I need to burn about 1,000 calories a day (for 1 pound a week its 500 calories a day). If you havent been able to tell I like to make a lot of lists, so here is another one for my weight loss:

Goals

- Fluctuate eating 1,750-2,000 calories a day

   - Fluctuate the amount of calories you consume will keep your body guessing and losing those pounds

- Work off approximately 1,000 calories a day

   - My work out weekly schedule (to lose 1 pound of fat you need to burn apx. 3,500 cal. a week, so 2 pounds is approximately 7,000 calories a week)

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

5:30am-Rock Solid Class(500c)

5:15am-Spin Class(700c)

5:30am-50/50 Class(500c)

5:15am-Spin Class(500c)

5:30am-Tonic Class(500c)

10am-Run 10-15

Rest Day

11:45am-Run 3-10 mile(300-1,000c)

11:45pm-Insanity video(400c)

11:45am-Run 3-10miles(300-1,000c)

11:45am-Insanity video(400c)

11:45am-Run 3-10miles(300-1,000c)

miles(1,000-1,500c)

(If missed morning)

or Ride Bike(30min 500c)

(If missed morning)

or Ride Bike(30min 500c)

(If missed morning)

or Bike Ride (1hr. 1,000c)

6:30pm-50/50 (500 cal)

(If missed morning)

Insanity Video(400c),Bike Ride(500c)

(If missed this morning)

Insanity Video(400c),Bike Ride(500c)

Total= apx. 1,000-1,500 Cal

Total= apx. 800-1,500 cal

6:30pm-Spin Class (500 Cal)

Total= apx. 800- 1,500 Cal

6:30pm-Spin Class(700c)

Total= apx. 800- 1,500 Cal

Total= apx. 1,100-1,200 Cal

Total= apx.900-1,200 Cal

Weekly Total= 5,400-8,400

I found this great article from the Mayo Clinic. I LOVE change so maybe that's why I had such successful results with weight loss. To lose weight you have to wait till you are truly ready, there is no lying to yourself here. Below is a great list to help you on your way!

Weight loss: Assess your readiness to change

Before you plunge into a weight-loss program, see if you're truly ready. And see what steps to take if you aren't ready yet.

By Mayo Clinic staff

Your weight-loss success depends in large part on your readiness to take on the challenge. If you jump in before you're ready, your weight-loss plan may buckle under the first challenge. Use these questions to assess your weight-loss readiness.

1. Are you motivated to make long-term lifestyle changes?

Successful weight loss depends on permanent lifestyle changes, such as eating healthy foods and exercising more. That could represent a significant departure from your current lifestyle. Be honest. Knowing that you need to make changes in your life and actually doing it are two different things. You may have to overhaul your diet so that you're eating more whole grains, fruits, vegetables and low-fat dairy products, for example. You'll also need to find time to exercise for at least 30 minutes nearly every day of the week. Exercise is especially important to prevent regaining your lost weight.

Your motivation for undertaking these changes may be better health, improved appearance or just feeling better about yourself in general. As long as your motivation is a healthy one, it doesn't really matter what it is. Find your motivation and focus on it.

2. Have you addressed the big distractions in your life?

If you're dealing with major life events, such as marital problems, job stress, illness or financial worries, you may not want to add the challenge of overhauling your eating and exercise habits. Instead, consider giving your life a chance to calm down before you launch your weight-loss program.

3. Do you have a realistic picture of how much weight you'll lose and how quickly?

Achieving and maintaining a healthy weight is a lifelong process. Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day. You can do that through a low-calorie diet and regular physical activity or exercise.

Initially you might lose weight more quickly than that if you make significant changes — just be sure the changes are health supporting. Don't get discouraged if your rate of weight loss slows a bit after bigger initial losses.

4. Have you resolved any emotional issues connected to your weight?

Emotions and food are often intertwined. Anger, stress, grief and boredom can trigger emotional eating. And if you have a history of an eating disorder, weight loss can be even trickier. Start by identifying your emotional issues related to food so that you're prepared for the challenges. Talk to your doctor about what weight-loss options are best for you.

5. Do you have support and accountability?

Any weight-loss program can be difficult. You may face moments of temptation or become disheartened. Having someone in your corner to offer encouragement can help. If you don't have friends or family you can rely on for positive help, consider joining a weight-loss support group.

If you want to keep your weight-loss efforts private, be prepared to be accountable to yourself with regular weigh-ins and a log of your diet and activity. You might also want to consider joining an online program or using a certified health coach.

6. Have you embraced the weight-loss challenge?

If you don't have a positive attitude about losing weight, you may not be ready. If you dread what lies ahead, you may be more likely to find excuses to veer off course. Try to embrace the vision of your new lifestyle and remain positive. Focus on how good you'll feel when you're more active or when you weigh less. Picture yourself celebrating every little success along the way, whether it's opting for a low-fat cottage cheese snack instead of chips or going for a walk.

You're ready for weight loss: Now what?

If you answered yes to all or most of these questions, you're probably ready to make the lifestyle changes necessary to work toward permanent weight loss. You may be able to forge ahead on your own, creating your own lifestyle program for healthy eating and exercising. Or you may feel you need help.

Educating yourself about the process of successful weight loss and maintenance is a start. For example, learn more about the dietary changes necessary for losing weight. See a dietitian or enroll in a behavior-based weight program that can help you change the habits that can interfere with weight loss, such as eating when you're stressed or bored. If you have a significant amount of weight to lose, you may benefit from medically supervised weight loss with a team of health professionals that may include a dietitian, a therapist or an obesity specialist.

What if you're not ready?

If you answered no to more than one of these questions, you may not be ready to embark on a weight-loss program right now. And that's OK. Explore what's holding you back and face those obstacles. In some cases it may simply be a matter of timing. For instance, you may need to resolve other stressors in your life first. In other cases, you may need to work on related issues, such as your feelings toward weight loss or your willingness to commit to permanent lifestyle changes.

Consider seeking help from your doctor or another professional, such as a certified wellness coach, to help you work through these issues. Try to address the obstacles as soon as possible and then re-evaluate your readiness for weight loss so that you can quickly get started on a healthier lifestyle. Don't let the chaos of life become a permanent excuse, however. There will never be an absolutely perfect time.

Still unsure?

You may have found that you couldn't answer all of the questions with a simple yes or no. If you feel generally positive about most of your answers and you're upbeat about a weight-loss program, consider starting now. You may never have definitive answers in life. Don't let that rob you of a chance to achieve your weight-loss goals.

http://www.mayoclinic.com/health/weight-loss/NU00266/NSECTIONGROUP=2

I'm a huge believer that as soon as you set your mind to what you want. You can do anything!! What is it you want to change TODAY?!