A Rebel For Health Has Moved!

RebelHealth's blog has moved.
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http://www.rebelhealth.wordpress.com

Relflect & Evolve

RebelHealth has been in a winter cave, hibernating for the past several months...feeding off of stored and new information...rethinking past beliefs and formulating new ones.

Ahh, the joys of the end of one year and the beginning of the next!

As I look back over my previous posts, I find some obviously-Western/American schools of thought regarding nutrition, some solidly-supported exercise science, a bit of opinion lending itself toward less of a Western/American school of thought...I see a transition...a morphing of my beliefs - if we can even call them that anymore! I'm almost afraid to say "I believe..." anymore because it's probably short lived! Without getting too long winded here, a few things will change in 2010:

1. I'll be more active here, blogging about current issues - hopefully those from that very week - whether it be bloat-busting foods at the request of a client, or how to motivate yourself to workout (from a day I was most likely personally unmotivated to make it to the gym).
2. Even if I have to port this blog into Wordpress, I'm going to figure out how to "hard code" some pages to this blog with local information on finding quality food sources - a huge source of stress and a time consuming task on a weekly basis!
3. I will admit to a few organized (albeit allegedly "cultish"...insert evil laugh here!) schools of thought on nutrition, fitness and motivation.
4. I'll spend some time on how to figure out what you really believe...from exercise science to food...to what you should be responsible and accountable for (e.g. your health).

So here's to 2010. I'm looking forward to your arrival!

Race for the Cure? I couldn't have said it better...

Just prior to October, Breast Cancer Month, I went on a little tear about donating to the cure of preventable diseases and how more money should go to the prevention versus the cure.

This morning when I opened my Google Homepage which is littered with feeds from nutrition, fitness and lifestyle blogs and websites I follow, the following post came up from FitnessSpotlight. I really don't or can't say anything more than "my sentiments exactly!".

http://www.fitnessspotlight.com/2009/10/06/race-for-cure-prevention/

Preventing Preventable Disease...again

Back in March, (DONATING TO THE CAUSE, SUNDAY, MARCH 1, 2009) I was struggling with being asked to donate to certain "causes" for the purpose of finding a cure, and since October is upon us and Breast Cancer is in the foreground, I thought this was interesting and pertinent.

Michael Pollan's column in today's OP-ED section of the NY Times speaks to this topic indirectly, with concern over our government's push to reform health care, but continue to subsidize farmers and industrialize agriculture.

I'll not say much more other than this is a good article and makes good, valid points that are difficult with which to argue. So where do we go from here? BIG FOOD VS. BIG INSURANCE NY TIMES OP-ED by Michael Pollan Thursday, September 10, 2009

Choices that Kill Us

I have a friend who always likes to take something hard or difficult and pose it as "think of it as a choice - you can either do this, or that - it's your choice". She's one of those eternal optimists...gotta love her! But the way she thinks is good, and frankly, right on the money. When we feel stuck with a problem or in a tight spot, we typically do have a choice, and that choice determines the outcome.

As it relates to our general health, we definitely have a choice. In fact, I'm a firm believer that we choose our destiny; we live with our choices every day; and, we MUST own those choices.

I recently spent some time in a place where I was surrounded by people who, for many years, have made poor choices related to their health, and continue to make those same choices to this day. Their subsequent poor health is now outwardly apparent, and continues to worsen. The choice to be sedentary has resulted in sarcopenia which is evident by their inability to ambulate for any extended period of time, repetitive surgeries to repair small tendon tears or "flush out" arthritic joints, and a general lack of energy. The choice to consume highly refined and processed carbohydrates, saturated and man-made fats, and very little quality protein has invited Metabolic Syndrome to pitch camp and settle in...and over the past 10 years, full blown obesity, diabetes, hypertension, hypercholesterolemia, and I'm certain a few other lifestyle-related diseases are now permanent residents with solid foundations and flowing American Flags waiving in the wind in the front yard. They would tell you "yes, I choose to eat this way because I want to", and they would also tell you that they already know the definition of healthy or clean eating (excuse me while I cough out loud to cover up my sputtering of "bullshit").

Unfortunately they are the norm versus the exception when it comes to Americans' with lifestyle-related health problems. They make the choices and are living with the consequences, but will try to find blame everywhere but within themselves. They will blame their medication for not working correctly (and then the cost of that will come up, undoubtedly). They will blame their hectic schedule for their inability to be active or eat right. They will even try to find a distant relative who was obese, had high...anything, so that they can claim "genetics" for their problems - all the while being arrogantly ignorant to their own part in this mess. And if challenged about their choices, their lack of concern or air of exaggerated self-opinion will quickly shut down the questioner, as he/she thinks to him/herself "so how's that workin' for ya?".

I'm truly saddened by the "ignorant arrogance" and delusions that they are not directly responsible for their health, especially when the poor choices are so blatant. I'm not speaking of the childhood cancers or neurological disorders...NO! I'm talking about the most common ailments among Americans today such as obesity, diabetes, hypercholesterolemia, hypertension, atherosclerosis, lung cancer, osteoporosis, stroke, depression...shall I go on? I admit, I am sometimes ashamed with how our society has become a society of lazy, resourceless, illogical homosapiens who feel entitled and deserving of so many things without the desire or will to work for what they want. These days, if it doesn't come easy, or in the form a magic pill or potion, we're no longer interested.

I frankly appreciate the effort I put into my training, as I know I'm getting stronger, fitter, more powerful, faster and/or more flexible as a result of each effort. I appreciate the time it takes to read labels and plan meals so that there is a good balance between energy intake and expenditure. I appreciate the flavor of real, whole, natural food...and am still trying to spot that Cheetos Tree or field of white bread growing along the roadside. I appreciate the feeling from positive vibes and keeping a positive open mind; and I see the results of negativity and those who can only find blame.

I'm not sure what the answer is to our nation's self-created health crisis. People still smoke, although you'll not find one person who can prove that it's not detrimental to both the smoker and those around him/her.

Perhaps we can each set a goal to try to positively influence one person - just one - related to healthy living, if by nothing else but our behaviors and leading by example. But beware - finding a person willing to change, invest, work - that's the hard part!

No sole point here...if you can't tell, just a platform to vent again...to express disbelief in people's poor choices...and to remove all of that negativity and, well, I guess sorrow is right word, from my head so that I can move on.

It's very difficult to watch people literally kill themselves with the choices they make - and even worse when they're so defensive of their choices.

Black Sheep

It usually takes a series of events, sometimes unfortunate ones, to spawn enough thought for a topic these days...plus time management has not been one of my super-skills lately, so this type of dialog is typically logged after 10pm! But today, as the day started with an inspirational email to a client and ended with a Brillo pad and pruney fingers, a series of events has morphed into another necessary analogous blog - sometimes it's cathartic to just get this stuff out of my head and on to paper (or into a cloud somewhere!).

So, my title is Black Sheep. You know, "Are you the black sheep in your family?", or "I've decided to quit smoking and now I feel like the black sheep when I'm out with my friends who all smoke." Oh, and here I go again...gotta look up the term to be sure I really understand what it means and where it came from...

• Dictionary.com cites one definition as "a person who causes shame or embarrassment because of deviation from the accepted standards of his or her group".


• The American Heritage Dictionary cites a definition as "a member of a family or other group who is considered undesirable or disreputable".


• The origin of the term, as listed consistently by numerous sources, appears to be that in a flock of white sheep, a black sheep was considered less valuable or worthless because it's wool was more difficult, if not impossible, to dye. Not only did the black sheep stand out, but it was inconsequential, or worse, despicable.

So, now that we have that straight, let me tell you how my day started, but in the most generic sense possible to preserve client confidentiality. One of the hardest things for people who are trying to incorporate physical activity and a healthy diet into their already busy lives is to deal with the peer pressure from family and friends...to avoid veering too far out of what is considered the "norm" of current lifestyle and habits. Whether with immediate family, close friends or new acquaintances, trying to change poor diet habits or be more active can create situations wrought with anxiety for the one who is trying to change. I can remember a friend who, when we scheduled lunch together or dinner as couples, would consistently pick the "greasiest-spoon" or worst chain restaurant I can imagine (Chili's, Olive Garden, Applebee's). Both my husband and I dreaded time together with this couple because we ended up making excuses why we didn't want to eat, and rather just had a few beers or a glass of wine. Why we just didn't suggest an alternative or 'fess up and articulate our dislike for the food... I don't know. Well, I do know - we didn't want to offend them, or seem like "black sheep" because we're not lovers of Wendy's and Taco Bell. Although we truly felt it was detrimental to our health and knew how we'd feel the next day (bloated!), we tried to maintain the norm. And I could go into some really deep-seeded "nasties" I've heard conveyed from my own family regarding how I'm "starving" my husband (which gives him very little credit, aside from punching me in the gut!), or simply the lack of acknowledgement for personal health goals or professional goals that I've achieved...simply because they're related to health and fitness. But in a nutshell, from my perspective and those of my clients, the majority of the time, the undermining or "nasties" typically go out to those trying to get healthier, and are coming from those who lack the self-awareness to know they're not healthy or don't have healthy behaviors, those who are in denial of their current health "situation", or those who know they're obese and physically inactive, but can't deal with it so they lash out at those who are trying to deal with it.

So, back to the email. I have a client with whom I feel the last hurdle is her ability to confidently function in coffee shops and restaurants with friends and acquaintances when they pressure her to "get something other than coffee", or join in on the bagel- or danish-fest. My email to her this morning eluded to that - well, actually it right out described a scenario and exactly what I hoped would play out; what she would be thinking and exactly what she might say. I actually cracked myself up conjuring up the scenario! But my whole point was that we know eating whole, healthy foods is good for us, and sometimes, if the alternative is to refuse versus join in, it's uncomfortable. Why is it that doing something different, albeit a better way, a healthier way, or simply a different way that's undeniably right in comparison, is so hard? Because we don't want to feel like the "black sheep". Being different is hard...until you understand the payoff and believe in the way of life you're creating for yourself so much, that you begin to pity those who are undermining you, versus feeling like an outcast. (And I'm sorry I used the word "pity" - it's harsh, I know.) Anyway, you begin to feel...well, elite...your health is better, your energy is better, you like yourself more, you know that by doing this for yourself you are ensuring your ability to care and do for others better in the future. You respect yourself. I suppose it's not unlike become super-proficient at something else, like, say playing the piano. If asked to play at a party, and you accommodate the request, why would you feel like an outsider or a black sheep if you rock the party and entertain people? Would you feel bad because you were so good, and one of the few (maybe the only) person at the party so skilled to be able to perform upon request? No! You'd feel honored and grateful for the effort you put into the training. The same mental processes should go into your feelings about trying to create a healthier lifestyle.

Sociologists call the little phenomenon I'm describing above, as it relates to health and wellness, "social undermining". With respect to diet and nutrition, family members rank first, second to significant others and friends undermining a person's attempts at improving their health; and with respect to exercise and physical activity, friends ranked first, followed by significant others and family. It makes sense that family would be the first to sabotage healthy diet attempts since family gathers tend to be based around food and meals. What a shame that events that should serve to support and bind families can actually ostracize individual members who are simply trying to improve themselves. And as it relates to the friends and significant others that fail to support attempts to increase physical activity levels and intensities in our lives, once again, many of those saboteurs simply see the time you wish to spend improving that part of your life as cutting in on the time you used to or could be spending with them.

How we respond in these times of feeling "sheepish" has also been studied. The most common responses to undermining are to "ignore it" or "try to explain one's self". That's not very easy to do when you're dealing with people you love and care about...being on the defensive or sticking our heads in the sand? So much for unconditional support, huh? I guess it makes sense ...you've probably seen articles written in health and fitness magazines in the past few years about social networks promoting obesity? I remember one headline that said "Are your friends making you fat?". Isn't that sad?

Once again, I digress. Back to the day, the email, etc. As the day went on, I thought back to that email I'd sent earlier several times. My day was busy and fairly under-productive. As I often do, I threw dinner together a bit too quickly and didn't cover the pan I used under the very hot broiler with foil...causing the spray oil, EVOO, cauliflower and onion that were on that pan to form a permanent union! So here I am with my hot water and Brillo pad, trying to scrub every last bit of the burnt oil and food off my favorite Calphalon pan. The whole time I was scrubbing (which felt like forever), I was thinking how my mom would wonder why I was trying to get it so clean and spotless...yep, I'm the black sheep in my family for A LOT of things! But then I quickly turned that negative thought around. I remembered that my grandmother would appreciate it! Yes! Negativity abated...for tonight!

You see, we all have our black sheep moments. Our ability to change our internal thoughts of guilt and potentially anger for the lack of acceptance and support, into positives is as important as trying to build our confidence levels up so that we can politely and politically deal with these situations. If you have a desire to eat healthier, be more active or lose weight, you're going to have your black sheep moments, I guarantee it! Heck, the reason I named my little healthy company "RebelHealth" is because I whole-heartedly believe you have to be a rebel for your health - a rebel against conventional and mainstream diet strategies and advice, sometimes a rebel against conventional western medicine, a rebel against overly processed and refined foods, and a rebel against "comfortable" forms of exercise and physical activity. Be confident in your decisions to get healthy. Know that by choosing whole foods and veering from the norm in the name of health IS the right thing to do. Pull your shoulders back and smile graciously when you decline that offer to join a friend for a Venti Caramel Macchiato - and know that your choice of latte or plain black coffee is YOUR decision, and it's a good one. Instead of feeling guilty that you are about to decline the offer to hit the mall on Saturday with a friend in lieu of that much needed 3 mile run, ask your friend to join you on the run, and then hit the mall. Pressure works both ways!

And the next time you envision a flock of sheep, perhaps when you're counting them while trying to get to sleep, think fondly of that lonely black sheep. Though it's wool may be harder to dye, black is always IN! Why try to change it. Relate to it in a confident and progressive way...let's hear it for the Black Sheep!!

ACSM Hlth Fit J. 2009; 13(3):14-19

Fail Strong!!!

OK, I'm loving this catch-phrase: "Fail Strong"! Today, I found that it applies to SO MANY different settings! But first, I've got to give credit to a local celebrity (in my mind, she's a celebrity, anyway) who I first heard this from. Ms. Wendy Arnold (aka "Garanimal"), a Crossfit Certified & NSCA Certified Personal Trainer at my local St. Pete Crossfit / Dammit Gym (and also a Professional Firefighter, former Figure Competitor, all around incredible and intelligent woman... - quality single guys out there: she's a catch!)

...anyway, sorry to digress. Wendy was "motivating me" through a workout last Friday (OK - she was yelling, but I loved it!) and I knew (and she knew) I was not going to get the last few squat reps in before the timer went off. She yelled out "Come on! Fail strong!". And since then, I can't get that phrase out of my head. What a great way to think when you just can't muster "I can do it". It is perfect for the way my brain works with some training sessions, and I've found it's absolutely perfect in other settings - as I learned last night helping with dinner in a friend's kitchen. We didn't have everything we thought we needed to make a few of the things we were conjuring up, and all of a sudden "Fail Strong!" popped into my head! It made me more resourceful. Instead of "we don't have butter", I thought "what can we use instead of butter". Instead of "I'm still hungry and we don't have dessert", I thought "What can we make for dessert from what I have", which was a bunch of dairy based, creamy things like cottage cheese, yogurt and ricotta...and with a little innovation - a dollop on honey, some chocolate and vanilla extract, a bit of almond butter...and whipped cream - not bad! ...satisfied the sweet tooth and didn't break the scale this morning. It all might have failed, but if it did, I was surely going to fail trying my best - with my best effort!

And then just a bit ago, my refrigerator is virtually empty! I fed my poor husband a smoothie for breakfast made with the last of the milk, the last of the chocolate protein powder, 1/2 of the last serving of pre-made oatmeal I had from the week, and a banana I stole from a continuing education seminar yesterday! Now, we're empty. But I have a lot on my plate today and want to be able to make a nice dinner without haphazardly going to the grocery and spending money on things just for tonight that I'll have left over and that may not fit into the rest of the weekend's or week's "plan" - once it's conjured up. So, what to do, what to do???...

Well, let's Fail Strong again. Surely there's not "nothing" (double negative, I know, but effective!) in the fridge/freezer. After searching, I found 1/2 bag of frozen scallops, about one and a half servings of "salad" in my spinner and a little fresh asparagus and cauliflower. My pantry is almost always stocked well - meaning vinegars, lemon/lime juice, olives, capers, etc. And I do have wine...I always have wine...what can I do here? Fail strong! Get resourceful, figure it out and if it sucks, I've tried really hard and the pizza place across the street is programmed in my phone! So, we're going to try for scallops-piccata tonight with a small salad and skillet stir-fried asparagus and cauliflower with a sweet ginger sauce. Not bad for an empty fridge. I think that Fail Strong phrase resonating in my head motivated me to search beyond what I knew was an empty fridge!

So, emboss Wendy's phrase in your head: FAIL STRONG! If you're unsure and can't muster the will to know you're going to conquer the task at hand, know that you're going down trying your hardest!!!

When You Feel Down...

I used to have a teenage version of the Bible, given to my by pastor, called The Way. I just Googled it an ironically can't find the exact cover I have, but the "neat" thing about it is that in the front of the book, there's a section entitled "How This Book Speaks Directly To You" - there are phrases that identify common strife among teenagers, such as:

• When you feel guilty
• When you're tired
• When you're hurting
• When you need courage
• When you think about injustice
• When you've been offended
• When you wonder about the government

At the end of each of these phrases, the book tells you where to goin the Bible to find a Christian answer to that question. It was a great resource as a child/teenager, and frankly, because of how simplistically my brain prefers to work, it's still a great resource. Life, and all that's in it, doesn't have to be complicated - we make it complicated because of how we feel.

Because I'm a health and wellness exit on the World Wide Web's Interstate, I'll keep this post focused on these topics...losing weight, eating healthier, adding physical activity into your life....or, if you're already on those bandwagons...getting back on the good nutrition wagon, getting back to the gym or restarting exercise after an unforeseen hiatus (or upping the intensity) isn't hard, you just have to do it. Not sure what can push you in that direction? Check out this very short but very powerful article by the folks at Again, Faster - it's worth, not just the read, but also a bookmark! Simple, basic and true...just like what we learned in "kindygarten"...play nice with others, share, say please and thank you...

http://www.againfaster.com/articles/starting-over.html

Are You Lost?

Have you ever felt lost? By lost I mean like the answer you're searching for is invisble, missing or misplaced; like you feel stranded on the island of [insert goal or objective here] and there's only room to stand, water all around and no signs of a rescue boat anywhere; or maybe it's just a feeling of hopelessness where you're drained from trying to find the answer to no avail.

Now, speaking along the lines of health and fitness, what about being lost here? I mean, you get up, you know you need to eat healthier, but you don't know where to start or you're so confused by all the conflicting and confounding media reports where today tuna is healthy and tomorrow it's toxic. Does your morning start off like this:

"Should I have eggs?...or is there too much fat in the yolk?...so maybe I should just have egg whites...but then do I lose all the nutritional value of the yolks? Or,

"Should I have a salad for lunch? Should I add protein to the salad? If so, what kind? And what about salad dressing? Should it have fat in it? I've heard that you need fat to help with the absorption of the vitamins and minerals in the vegetables (fat soluble vitamins/minerals) - but then again, oil has so many calories...what to do???"

Or what about with exercise? Have you ever thought: "I know I need to exercise, but I just don't know what to do?" Or, worse: you know what to do but you're so stuck in a rut or are so bored with what you're doing that you just feel lost? ...almost paralyzed?

Well, I've been there too - seems from eating to exercising to life - I've definitely been lost, and it's truly hard to find your way back. I started thinking, I wonder if the rules for getting "un-lost" are the same with health and fitness as they are if, say, you were lost in the woods or even in a parking lot - looking for your car?

It turns out that with a little due diligence, the answers I found to being lost in the woods can help us with many of the scenarios I described above. And it's ironic that these answers are so crazy simple - like everything I seem to be drawn to these days that produces results or success: the basics!

So, here is the answer I found as a common solution to getting lost in the woods - so common the Boy Scouts use it! (compliments of The Boy Scouts of America and Equipped To Survive)

S.T.O.P.

Stop/Stay put. Take a deep breath. Calm yourself. Recognize that whatever has happened is past and cannot be undone. Your "survival" situation (the situation you're in - your feeling of being lost or stuck) is reality, and you must move forward.

Think. Take no action until you have thought through the situation. Your brain is your biggest asset.

Observe. Take a look around you and assess your situation and surroundings. Consider your resources and personal capabilities.

Plan. Prioritize your immediate needs and establish a step by step plan to systematically deal with and resolve the situation, inclusive of contingencies. Be flexible and prepared to adjust to changing circumstances.

These steps seem so ridiculously simple, but really look at how effective the outcome can be with such a simple (and easy to remember) plan! There's no 10 step system, worksheets, $100/hr shrink sessions (although I am a huge proponent of talk therapy) - just a simple-to-remember acronym and basic elementary terms strategically ordered to produce a result.

The "basics" are always a good place to start - whether it be fitness or nutrition - and the STOP for survival acronym is certainly worth a try.

So, let's test 'er out, shall we?

Lose 5 in 7 - Day 6

Yesterday was a blurrrrrr!

We woke up late for whatever reason - that's happened twice that I can remember, so I sprinted through breakfast and out the door. Didn't weigh in due to the late start, but kept on the meal plan and used yesterday as my rest day from working out. My upper body was starting to ache so I took advantage of not wanting to drive the extra 40 minutes to the gym!

So today, though not necessarily leisurely, we were up on schedule, weighed in at 127.0 - pretty close to what I expected, especially with no physical activity yesterday. I'm on Monday's meal plan - just recycling it

So, I'm at day 6 of the first 7 days, having started last Sunday at 131.4 being the highest weight. My total body weight loss to date is 4.4 pounds, right on track to hit the 5 pound mark by tomorrow morning (need a loss of -0.6 which is a weight of 126.4). My workout this morning wasn't aerobic - but rather a few Olympic lifts for max weight, so I'll try to take a jog or hit the Tmill or stepper at the gym later today.

I started this blog and effort with the quote "the only place success comes before work is in the dictionary" - and it's true. While this week's not been exceptionally peachy, it was fruitful (pardon the pun!). I had one higher calorie day and because my fat levels were moderate, I can only remember being hungry a few times, usually before a morning workout.

So, one more week at this. Sunday I'll "reprogram" my meals within the CFSP MOW (menu of the week) and schedule out my week to try to do a few two-a-day workouts, a rest day, and also take into consideration Friday and Saturday will be "event days" as my husband and I are headed to the Alafia River State Park where he'll participate with Team RebelHealth/Crossfit St. Pete in the Talon Adventure Race. We're taking food for most of the meals, so I should be able to stay on course - just can't weigh in at the hotel -not without MY scale (said the scale-o-phobe)!

I think what this potentially humbling experience proves is that the basics are true - the basics to weight loss...

1. Be Accountable. Document or log your food and KNOW how many calories you're taking in.
2. Eat whole foods. By eating whole "real" food versus overly processed and refined foods, your organism gets the type of nourishment on which it was meant to function. Your organism does not innately know what a HoHo is, or even a "box" of mac 'n cheese. It does, however, know what carrots and radishes are; what apples and fish and chicken are; and what an oat grout or a rice grain is. And it likes these things!
3. Be active - strategically. I hate this one, not because I hate to exercise - quite the contrary! But because this one is sooooo misconstrued. A slow "floppy" walk down the sidewalk for 10 minutes is not going to contribute to your health, let alone aid in weight loss. Science provides us with thresholds for exertion with exercise. If you don't know what they are, find someone who is qualified (certified by an NCCA accredited organization) and learn. This is where benefits come from - not just "being active" - although for those who are sedentary, it's a good start. (The operative word being "start" - not "end"!)

Tomorrow is Saturday - early beach run with husband then, unfortunately for the diet plan, lunch out with family...I'll be Googling PF Chang's menu tonight to strategize my choices for tomorrow - fish and veggies will be the goal - as well as resisting dessert and wine!

Lose 5 in 7 - Day 4 (late post)

Dinner's done and I "feel" the bonk. Between the feelings of dehydration and general fatigue, my 10 minute "150 wall ball" workout was truly more than I could take. Totally zapped me, even after that great breakfast. But I half expected to be a bit fatigued today. Didn't do the afternoon run - simply didn't have the energy.

Calories were up today and have good intentions for tomorrow.

Meal plan for tomorrow is as follows:

Breakfast: 1 cup Egg Beaters, 1 egg, kale, red pepper and onion in an omelet with 1/2 cup blackberries

AM Snack: 1/2 cup 1% cottage cheese with 1/2 cup broccoli

Lunch: Kale, red pepper, onion, 4 oz ham and 1/4 cup fat free mozzarella cheese

PM Snack: 1/2 scoop protein powder in 1 cup almond milk

Dinner: 4 oz chicken, 1 wedge Laughing Cow Light Swiss Cheese, 1/2 cup spinach - rolled up and baked, with 1/4 cup Lima beans and small salad.

This will provide approximately 1100 calories, 130 grams of protein, 77 grams of carbs and 29 grams of fat. I have appointments all morning, so hope to either Crossfit in the afternoon or long run from home - maybe even local gym for stepper and core.

I anticipate begin back up around 127, probably where I really was today if fully hydrated.

Lose 5 in 7 - Day 4 early post

5 a.m. scale reading: 126.6#. But I didn't get too excited, because yesterday had some hiccups in it, I felt dehydrated when I woke up (my eyes were even dry), and I know tomorrow I'll probably pop back up to 128-ish - which is where I'd expected to be.

So, to summarize the progress so far:

Saturday: 131.4
Sunday: 130.0
Monday: 129.4
Tuesday: 128.4
Wednesday: 126.6

I totalled up the calories and macronutrients for today's meal plan, tweaked it a bit and it will provide about 1400 calories (room for a latte in the afternoon!), 120 grams of protein (36%), 125 grams of carbohydrate (37%) and 26 grams of fat (17%). Higher carb, lower fat, same protein.

Luckily, the gym posted a "Pick your WOD" today, so I can pick a tough one, and then also, hopefully, do a soft sand run this afternoon.

Onward and upward! Or should I say ...DOWNWARD...re: the scale!

Lose 5 in 7 - Day 3 late post

Today did not go as planned, 100%. Had breakfast as planned, then left for the day of appointments and errands WITHOUT MY COOLER BAG! So by lunchtime, I was at Target and starving! I grabbed a $5.00 four pack of Atkins 150 calorie protein shakes and drank two of them. I had the grocery store on my list of stops, but not till the end of the day, several hours out. It just didn't hit the spot. Dinner was as planned.

Because of the five plus hours between meals, when I'm used to a small meal every 3 -4 hours, I'm totally exhausted - and I know it's because of that and because I missed my workout today.

But it's 1/2 (or 1/3) of a day unplanned, it's not a week or a month. Tomorrow's a new day.
Exercise will be whatever the Crossfit WOD is plus a late run. Meal plan for the day is as follows, and will be a higher calorie day to be sure my "organism" doesn't get used to such low calories and start to conserve energy and slow down metabolically. I'll keep my protein level the same and jack up the carbs in the morning and the fat in the evening.

Breakfast: "Gruel", consisting of 1 single serving of Chobani Yogurt, about a cup of strawberries and blackberries, 1/2 scoop of protein powder and 1/2 serving of whole hard winter oats (oatmeal). This is also pre-workout. Maybe even a cup of coffee!

AM snack - post workout: 8 oz milk with 2 Tbsp Hershey's 50% Syrup

Lunch: Left over salmon (about 3 oz) over big salad of spinach, red peppers, onion, carrots, fat free shredded mozzarella cheese with 2 tsp EVOO and balsamic vinegar. 1/2 pear.

PM snack - also pre-run: 1/2 cup cottage cheese, 1/2 cup chopped tomato, basil, salt and pepper

Dinner: Pan Seared Scallops (3 oz) pan sauteed in 2 tsp EVOO with large salad and steamed broccoli.

I'll total calories up in the morning and post them, but I'm estimating about 1500 - 1600, still 120-ish grams of protein, 100-ish carbs and...not sure - over 30% fat.

I'm crossing my fingers on the scale in the morning - worried the Atkins (nothing-natural-in-there) shake may backfire.

Lose 5 in 7 - Day 3 (early report)

Scale read 128.4# this morning (at 5am, the same time every day). So,

Saturday: 131.4#
Sunday: 130.0#
Monday: 129.4#
Tuesday: 128.4#

First, this supports "logging", tracking or whatever you want to call it - FEEDBACK - in an organized fashion. I use Google 15 on my homepage - which is a simple weight tracking module that gives you a little graph with bouncy balls that bounce up and down on the chart with your actual weight, then a trend line, which is highly motivating, because if you have a blip and your actual weight jumps up a bit on a particular day, the trend line focuses on the week long trend vs. that one day. It's the right way to look at bodyweight if you can't measure bodyfat every week.

Second, and here's the kicker, my workout yesterday PLUS the sandy beach run on Sunday has left my body with a serious case of the aches. I can handle the sore glutes and quads, but all the pull ups left my rt shoulder throbbing and aching this morning (and all night). So I'm adding "ibuprofen cocktails" to my day - 400 mg 3x a day for two days - like an elephant gun of anti-inflammatory OTC meds. The problem with that is that ibuprofen makes me nauseous, but it's the only thing that works. So, weight loss with nausea, here we go!

Sticking with my meal plan for the day - just prepped it in a cooler bag. Will head out for a little cardio on an empty stomach now, then breakfast, then start the day.

I'll check back in tonight with if I got that Crossfit workout in this afternoon or not (it's all overhead stuff, so probably not smart, but then again, this is supposed to be an uncomfortable week - hungry is OK, so maybe sore is OK too! I'll also post my meal plan for tomorrow.

Lose 5 in 7 - Day 2

Woke up this morning at 129.4#. Down...whew.

Stayed on the meal plan today with the exception of the a.m. snack - had maintenance people in the condo and didn't want to eat in front of them.

Did about 20 minutes of BORING stepper this morning early, then a pretty tough WOD at the gym - only about 16 minutes, but HR was high enough I had to break several times. 600 feet of walking lunges - good workout for legs which were still sore from soft sand run on Easter morning - plus 81 pull ups and 81 sit ups (WOD called "Cough up a Lunge").

Onward and upward! Tuesday's plan:

Tomorrow's a busy day - a few appointments and a MILLION errands! Will pack the cooler bag and take everything with me for the road. But here's the "tentative" plan:

Exercise: Hopefully, some cardio in the morning before the first appointment, then HOPEFULLY, I'll get errands and other appt done in time to hit Crossfit in the late afternoon - but not sure.

Breakfast: 4 egg whites cooked in 1/2 tsp EVOO, 1/2 cup cottage cheese, 1% no salt added, 1/2 cup strawberries and 1/2 oz slivered, toasted almonds

AM Snack: 1 cup radishes, 1/2 cup carrots and 1/2 oz toasted walnuts

Lunch: 1 can tuna over veggie salad with vinaigrette

PM Snack: 5.3 oz container Fage 0% yogurt

Dinner: 5 oz salmon broiled, served with 1/2 cup balsamic strawberries, 4 oz Brussels sprouts

and...sf jello!

This will give me about 1100 calories (I'll do a pre or post workout shake if I workout to add calories), 120 grams of protein (44%), 57 grams of carbs (21%) and 37 grams of fat (30%). I'll be busy so won't focus on the hunger so much. The likelihood of making the workout is slim, so I'll plan on jacking up the calories and the activity on Wednesday.

So, that's the plan for the full Day 2 (Tuesday). Heading to the fridge now for jello - lots of jello!

How to Lose 5 Pounds in 7 Days

That title outta get ya! It's certainly got me!

I have tried to keep most of my topics, thoughts and rants inclusive of education or teaching, usable information, reviews of mainstream media and motivational musings that might overlap my lifestyle, but would also be sources of ways to include more physical activity, healthy food choices and positive "you can do it's" in all of our lives. I see this series as a real-life motivational "you can do it" with some education and aggressive examples thrown in for good measure!

This will be a bit of a continuation of my March 21st Blog Dueling Turtle Doves & Strong Women. In it, I skimmed over a personal issue where I was still frustrated that I just hadn't accomplished losing that last "four" pounds. I have pretty much lived for over a year at four to five pounds above my ideal weight, and that day it just happened to be four. Since then, in over a week of low levels of exercise, high levels of calories (and not necessarily healthy calories), spring break, family visiting...healthy living and healthy choices can get away from you - they certainly got away from me. And since I'm such a HUGE advocate of using the bathroom scale (though I am still, and will always be deathly afraid of it), this is the perfect example of what happens when you (I) don't use it! Had I gotten on that slick, glass Tanita two or even three days into the week, I'd have caught this before it became an overwhelming and wardrobe affecting five pounds above where I was complaining to be at on the 21st, and a whopping 10 pounds above my ideal. This is what I meant by this type of thing getting to point of feeling unmanageable.

The fear of public humiliation always adds needed accountability to my efforts. It's funny, the same holds true with my Crossfit workouts - the fear of posting a bad performance for all to see drives me to do a little better than I might if it was only me involved in the effort and it's outcome. Ironic? No. That's why Weight Watchers, Jenny Craig...and yes, for me, Crossfit workouts, all work. Yes, there's an element of support, but there's also a bit of fear or self-imposed pressure to perform - and perform well. Who wants to show up at a Weight Watchers meeting with your supportive buddies and constantly remain at the same weight or gain weight? As I logged on and posted the other day: The only place success comes before work is the dictionary! Effort yields results. Discipline enhances effort. Motivation drives discipline. Right now, with muffin top in stretchy pants...I'm motivated to put forth the effort to produce the results. So here are the numbers:

Goal Weight: 120# (never quite been there!)
Typical Weight: 123-125#
Current Weight: 130#

And just in case there's one of "those" people out there who might say: "Oh, part of it's just water retention from eating crappy food here and there for a week"...not so. I spent a big part of my life coddled by people who liked to use that excuse, along with "muscle weighs more than fat" - excuses that frankly were just little white lies to make a fat kid feel better. While that might have been the right thing to do back then to spare feelings, right now, as an adult, we have to own our situations. No one can make you feel bad about yourself without your permission, no one can take advantage of you without your permission, and no one can make you fat, period! My husband always ways: "When you're fat, look in the mirror and say you're fat". And I'm sort of saying it now - not necessarily that I'm fat (though I certainly feel it when squeezing into my clothes today), but I'm definitely above my normal weight, and my organism is not comfortable! It doesn't make me happy to be here so I'm going to do something about it. We all could do ourselves justice by being honest with ourselves versus sugar-coating and ignoring our faults or problems - it's not like our friends and family don't see them, they're just to polite to call us out on them. I've been back on track, eating clean but with lack of exercise three days last week, and "healthing" it back up with the diet over the last three days. I bounced between 129.8# and 131.4 - so, drum roll please....the number is 130#!

So, what's the plan?

The plan is the same thing and the only thing that works for most people who lose weight successfully: eat less and be more active. And though there's a lot of media buzz right now about a calorie being a calorie, I can't FULLY subscribe to that, as I do think there are differences in the way people metabolize the three macronutrients. Personally, I don't do well with artificial sweeteners - I like them, but they make me crave more. After I get out of the "fog" of no "sweet coffee & tea", I also know that I do better (feeling & performing) on a lower GI meal plan that's about 30% carbs 40% protein and 30% fat. Lastly, I feel my best if there's a intense workout during the day that lasts at least 20 minutes. So I do better on my Crossfit WODs that are "the girls or heroes" and have to make adjustments on days we do the O-lifts. It's funny, I know myself so well...but I also recognize the weakness where I tend to ignore what's going on to make me throw caution to the wind and overindulge at Maggianos!

So, what's the specific plan?

I started yesterday. Scale read 130.0# even, down from 131.4 #. I split my exercise up yesterday and did a little at the gym in the morning (20 minutes of slow cardio just to get me going) and then ran intervals in the evening. My diet was "fair" yesterday, considering it ended at Hooters! But none of that for the next five days - maybe seven, if we don't plan anything for the weekend. Today my diet was totally clean (eggs/egg whites & veggies & fruit for breakfast, chicken over salad for lunch and ahi tuna, brussel sprouts and broccoli for dinner), but I didn't bother to do a calorie tally. It was low though. I'm feeling it right now! I'll reassess how I did on Sunday of next week and trudge on.

I'm using the St. Pete Crossfit/ RebelHealth Menu of the Week, or MOW, for my diet components and will make adjustments to portions (especially since there are no portions on the menu) and substitutions for higher GI carbs. I'll try to get most of my carbs from fresh vegetables and fruit. I'll also up the mutli-vitamin since I'll be lower than I like with fruits and veggies and whole grains - where I get most of the nutrients my organism needs for all its wonderful parts to function optimally. Here are the components/principles of the plan, and which are a normal part of my family's daily life - just not this past month, obviously!

1. 5 days of concentrated effort: Monday (tomorrow) through Friday.


2. Clean eating. Whole, unrefined foods. The challenge here? There is ice cream in the freezer, homemade "energy" granola (high carb) in the pantry and a bit of cheesecake left in the fridge. I know myself - if it's there, I'm susceptible to it. There. I've said it out load, let's see if that helps with the discipline - or typical lack thereof! Or, I just got "permission" to throw out all the bad stuff - ugh! I hate wasting money that way. Those Ghirardelli Chocolate Chips are expensive! But after Monday, I may clean house...I mean, clean pantry!


3. Moderate to low carbohydrate intake (25-30%, or about 90 grams) - consisting solely of fruit and vegetable carbohydrates with the exception of breakfast, where a whole grain is an option. This will put me below one side of a wavering understanding I have of the fuel our brains need to function optimally. Some science states that we need 100-130 grams of carbohydrate for our brains to function optimally. Others say that our brains will function optimally on mostly fat and protein. We'll see if the brain fog rolls in!
   
   
4. High protein (40%, or about 130 grams), which is about 1 gram per pound of current body weight. Chicken, fish, grass-fed lean beef, eggs, Greek yogurt and protein powder.


5. Moderate to high fat (30%, or about 40 grams), consisting mostly of unsaturated fats - EVOO, healthy fats from fish, avocados, nuts, and eggs. But I certainly won't discount saturated fat in modest quantities.


6. 5 meals a day, attempting no desserts! That's hard for me, because hubby likes his desserts. I'll try to quell the urge for dessert with hot tea - peppermint and vanilla to provide opposite ends of the spectrum. And I'll buy some SF Jello (yes, I know, not exactly "natural") and make it with club soda or seltzer for a kick - and at 10 calories per serving, it'll satisfy that 8pm itch for sweets.


7. Target for total calories will be around 1300, give or take, and may switch my carb and fat % up and down to mix it up, while keeping protein at the same level.


8. Exercise: Crossfit daily (M-F), plus as much extra cardio or stairs here at home,focusing there on either slow & over 60 minutes or intervals. Cardio (running, biking, stepper @ gym & steps at our condo) bores me to tears - this will be a challenge. Need a new audio book!

I'll post my meal plan for each day a day in advance, and try to comment on progress as I go. If you'd like to follow along, I'd love to hear your comments/feedback.

Plan for Monday:

• Early Cardio (6-7am)
• Breakfast: 2 eggs & 4 egg whites in an omelet with 1/2 cup kale and 1/4 cup onion, made with cooking spray; 1/2 cup blackberries
• AM Snack: 4 oz (1/2 cup) 1% no salt added cottage cheese
• Lunch: 2 oz chicken breast and 1/2 chicken sausage link, 1 cup fresh spinach leaves, 1/2 oz walnuts, 1/4 cup shredded fat free mozzarella cheese (needed more protein), and 1 tsp EVOO in the vinaigrette salad dressing
• PM Snack/Pre-Workout: 1/2 scoop vanilla protein powder in 4 oz fat free milk; same thing post workout
• Dinner: 2 cups soy-sesame kale, 5 ounces of chicken char siu (omit most of honey & hoisin in my portion)

As written, this will provide only about 1080 calories, 146 grams of protein (54%), 59 grams of carbohydrate (22%) and 28 grams of fat (23%) - not what I outlined above, but I kick-start better this way. I think I'll need that Jello, however, after dinner!

Here we go!

SUCCESS

The only place success comes before work is in the dictionary!

Dueling Turtle Doves & Strong Women

Now that's a title: "Dueling Turtle Doves & Strong Women". Yes, I made that up myself. Here's what happened. I've been thinking about strong women all week. Women I know that, at young ages, have very mature, motivated attitudes and outlooks. And older strong women who are wise, patient and diligent. All week, I've had this on my mind as it relates to "the last 5 pounds" - or, rather, the 4 pounds that crept up on me over the course of a month of not getting on the scale and being hit or miss with physical activity. Strong women may let that get them down for a few minutes, or a day, but then they figure out all is not lost, get back on track, and within a week or so...viola! Off it comes! But my thinking was along the lines of the fact that there are so many women out there that can't make that succinct determination, and that 4 pounds becomes 8, which becomes 15, an so on. Before they know it, it's unmanageable. Men, on the other hand, or at least the one's I'm associated with, don't have that problem. Most men I know just commit, quit eating (not the right strategy) and viola! Off it comes. Besides the fact that men have a slightly easier time losing weight than women, they also don't have all the emotionally charged hormones that come with being a woman and dealing with excess weight, among other brain-infesting demons! Our hormones give us that emotion, as well as the resistance, at times, to weight loss.

And now, enter the Turtle Doves. This is the connection that spawned the blog. I walked my husband to his car this morning to help pack it up and load his bike so he could go off road biking with friends. There were two Turtle Doves perched about 20 yards apart - one in the parking garage and one by the pool - and they were dueling! I'd not been that close to two of them before, and never had I had the luxury of seeing, as well as hearing them call to each other. It took my breath away. And while my husband was absorbed in other things, even had he been paying attention to them, it wouldn't have affected him the same way. Being a woman gives us the ability to appreciate some truly simple, God-given things! So there's my crazy connection - the fact that I was so taken by those birds brought to mind the innate difference between men and women - our hormones and emotionally capacities and differences - and how this allows women to be strong in the same ways as men, yet in different ways than men.

So, back to strong women. My appreciation for them is equal to that of the Turtle Dove's coo - I'm constantly in awe. I see women's strength in three distinct areas: emotional, mental and physical - yes, physical, too. You can be the toughest, most organized and sensitive woman, but if you don't pay attention to your body, I do lose some respect for you. We were given a brain with which to do things, learn things and care for things emotionally, and which we are responsible to ensure it's maintenance and continued development. And we were given a body with which to do things, and which we are responsible to ensure it's maintenance and continued development. And on this body our bones and muscles must be kept strong and able through exercise and movement, as well our organs and other parts must be maintained through the foods we feed it. These seem like primal needs that should be intuitively fulfilled just because of the gift of life. But so many women I know neglect one or more of the things required to keep our "organism" functioning optimally. And it's the women who don't see the need or don't have the desire to maintain one or more of these things, that I have trouble respecting.

The women in my life currently are either all already strong (but of course, looking to be stronger) in all three areas I mentioned earlier, or they want to be strong, and are seeking the means or pathway. I'll admit, I've had a few ladies who I've "cut loose" because they were either toxic, or they just didn't respect themselves enough to try to make a change to move in the right direction. I struggled with the decision to move them to arms length for months, but once I did, it was weight I no longer carried, because if I consider you a friend, I feel a responsibility to you and to your goals as well. So, to all you ladies:

• If you're not eating right, get to it! And use your head - no fads! If you don't know what to do, hire someone to show you!
• If you're not exercising, get to it! Get outside and run, hit the gym, and if you don't know what to do, again hire someone to show you!
• If you're not accomplishing your personal or professional goals, get to it! Write things down, make a list, confide in a friend for support, ditch the things in life that are blocking you from your goals...and if it's still happening...hire someone to help you!

And to all the strong women in my life, thank you for your ongoing and continued inspiration and support. Whether you know it or not, you're inspiring just by being who you are. At any moment of weakness I may have (e.g., that 4 pounds about a week ago), I simply think of one of you and all that you accomplish and it's that strength I draw on to push myself through. I think of my mom-friends that juggle husbands, kids, homes and activities! Talk about overload! I think of my professional friends that make quick, complicated decisions all day and function at levels equivalent to their male peers, all the while also keeping their home lives in order and working smoothly. And these women also take care of their bodies - whether marathoners, Pilate's-nuts, gym rats or my fellow Crossfitters - they leave nothing behind and love to sweat! I draw from the strength of all you! Thanks!

How Diversified Is Your Diet?

I love this word: diversity. Every time I hear "diversity", I think about newness, variety, no boredom, blah, blah, blah. It's a good word! So, speaking of diversity…not just what you eat, but why you would want diversity in your diet (or rather, why wouldn't you want it)…just how diversified do you think your diet is? And why would this be important?

First, let's define diversity. Diversity is defined as:

1. the state of being diverse
2. variety, multiformity
   
3. the point of difference
   
4. differing from one another; unlike
   
5. composed of distinct or unlike elements or qualities

I prefer definition numbers 2 and 5 as it relates to our diets. "Variety, multiformity" and "Composed of distinct or unlike elements or qualities".

As usual, let me digress, but at least with a related point. Monthly, weekly, daily, my husband labors over ensuring our financial portfolio is well "diversified". He keeps me in the loop, which I appreciate, but he manages this process for our family. One day we were discussing it, and I commented on how the need for diversity is pertinent not just in our financial lives, but also our social lives, our diet, our intellectual well-being, and so on. For instance, as it relates to our social lives, I would hope we all surround ourselves with friends of diverse backgrounds, likes and interests, intellectual and emotional levels, and socioeconomic levels. Exposure to all of this makes each of us more whole...more "worldly" and aware...and less isolated. Or, from an exercise and physical activity standpoint, diversity keeps our minds engaged in the activity so that we don't get bored with the "same ol'", as well as keeps our bodies "shocked" by not settling into one mode of exercise. We benefit and progress from a variety of exercise styles, resistance levels and intensities as opposed to one sole mode, load and intensity (and of course, I whole-heartily subscribe to the Crossfit "mode" for exercise - more on that later in "How Diversified is Your Exercise Routine?).

Back to food - the same concepts about diversity hold true with our diets. Variety is key in both combating boredom and in ensuring we are our healthiest. I think many people don't see variety as a health factor, but rather an option, a trivial choice or even a luxury. Simply put, however, you cannot eat the exact same food every single day and be as healthy as someone who consumes the same macronutrient profile (% protein, % carbs, % fat) and total calories, but with a variety of food types. And this is key in making healthy choices, influencing our family's choices, maintaining and interest in the wonders of whole foods and their value, and also in weight management.

You know, I'm sure, that other countries...healthier countries... don't see food the way we do. The Chinese surround mealtimes with ancient rituals that envelope their social and spiritual beliefs. Many European countries still eat from the land and embrace the old style of family and "block" lunches and dinners - and yes, they often take time away from work to actually sit down and eat lunch- they're not known for eating at their desks over a computer. Now, I know America is different. Heavens, are we different! Everything is faster, more stressful, more metropolitan/urban, less rural...and also, let's face it: less healthy! I bring up these ways of eating to lead us into a thought process with respect to diversity in our diets. Perhaps by acknowledging that other countries do things a bit differently in this area, and are healthier, we could humble ourselves into discovering and embracing new ways of approaching our diet, meals and planning so as to improve the quality of both our overall nutrition, as well as also our family life and social lives.

The scientific rationale for having diversity in your diet is, frankly, the easy part. In a nutshell, our bodies need a variety of nutrients in order to perform and function at optimum levels and to produce "robust health". Different vegetables and fruits provide different micronutrient (vitamins, minerals, phytonutrients, antioxidants) profiles. By getting a variety of fruits and vegetables in our diets, we fulfill a fuller spectrum of these micronutrients. Whole grains, nuts and seeds provide a myriad of natural nutrients, including B Vitamins, fiber, iron, magnesium and healthy fats. Seafood, poultry, lean beef and pork, eggs and dairy also provide valuable complete sources of protein, healthy and essential fats, as well as other vital nutrients. It would be too lengthy to do this for a whole day’s worth of meals, but let's imagine a diet that day after day our breakfast consisted solely of one type of cereal, a splash of milk, an apple and a bit of yogurt. And I mean day after day...the exact same thing. Not only do we become apathetic about breakfast, but it becomes routine, robotic and there is no appreciation for the fact that what you're ingesting is not only keeping you alive, but supporting your ability to do all of the things you want to do that day. Imagine if it's a day you have a stressful meeting or a really fun activity planned - going into that event knowing that your body is optimally fueled should provide an added level of confidence (like high octane gas in your car versus regular unleaded). Unfortunately, McDonald's or Chik-fil-a drive through takes less mental energy, and here we sit. Bummer!

I recently attended a continuing education seminar where a boring, nutrient deficient diet was described as a "beige diet". Great analogy! Here, the presenter used the color of the foods we consume, versus the my focus on a limited variety or the same foods, to paint a picture of a nutrient deficient diet. Think about it:

• bread/bun (beige)
• french fries (beige)
• mac and cheese (beige-ish if it comes from one of those boxes)
• chicken nuggets (beige)
• pizza (beige-ish)

Not only am I yawning, but gross! I'm sorry, but you can call me a bit of an elitist with food, the fact remains I couldn't gag down a chicken nugget or a fast food carton of french fries if I tried!

Now, let me paint a different picture - a healthier picture:

• strawberries (R)
• oranges (O)
• bananas (Y)
• asparagus/green peppers (G)
• blueberries (B)
• grapes/beets (I, V)

I'm trying to "paint the rainbow" (ROY G BIV) of colors we can find in our food, and to quickly help you recall what we all heard from Saturday morning cartoon commercial: eat a rainbow of flavors...oh no, that from Skittles, isn't it? Well, let’s adopt it and forget about the Skittles! But let's don't stop with the rainbow. There are so many other non-colorful foods that are just as nutritious: ...shrimp, corn, , milk, eggs...get the picture?

Another experience I had related to variety or diversity happened a few months ago. I was coming home from the market with my “shopping cart” of groceries (I live in a high-rise condo, and toting multiple bags typically requires a cart), and I end up on the elevator with an acquaintance from one of my local gyms. She’s an incredibly fit older woman, who I’d had enough conversations with to know she struggled with her weight, as had I, and that her diet is where she’d struggled in the past. She was a fan of health food store fads: “cilantro speeds your metabolism”, or “juicing is the way to go” – oye! In fact, this is a woman who stated emphatically

“If there was a pill I could take to provide me with enough nutrients, I’d take it. I hate food and hate having to think about it.”

Once again..Bummer! I really felt sorry for her. I felt sorry that I see her slave away at the gym – over an hour a day walking (nope, not even jogging) on the t-mill, over an hour a day lifting weights - slowly – same routine – light weights – moderate reps. I know this blog is about nutrition, but come on…you’re not going to achieve your ideal physique or robust health with that exercise routine. My point is (though again loosely sewn to this story), I almost believe, and I have no data to back this up which is why I say “almost”, that the enjoyment of knowing what we’re nourishing our bodies with has some positive psychological, and therefore physiological, effect on our health. A great example is that strawberries are currently in season here in Florida. When I see those incredible, succulent red berries with their little “Plant City” stickers, my mouth not only waters, but I can almost feel my body craving the vitamin A, C, B6 and potassium. Or when my husband and I go out for a nice dinner, I invariably order a Kobe or Wagyu beef carpaccio or tartare, and once again, I can almost feel my body sucking up the protein, iron and B vitamins. My muscles scream “Holy Cannoli! Now THIS is nourishment!” Can’t you just envision them? Little plump hamstrings and lats singing: “box jumps and burpees and pull ups – oh my!” – bring it on! Maybe that’s just me, or maybe I have found and felt the physical and psychological connection between a high quality, diversified diet and robust health. Think about it…

Donating to "the cause"

RebelHealth Chick has been distracted lately. I've had too many issues swirling around in my head and haven't been able to complete a thought. This, however, is one that is heightened by both the healthcare crisis as well as the recent financial crisis. (Crisis, crisis, crisis...I wonder how many times a day that words creeps into our head from the news? Anyway...)

Have you ever gotten slammed in the head by one of those "ah ha" moments? Well, I was driving home the other day, thinking about two friends who are walking in one of the breast cancer walks and it hit me - not totally or specifically about "the cause" of breast cancer, but somewhat. What hit me, specifically, took me back to a donation I had made last year for a friend's daughter who was jumping rope for the American Heart Association. I felt like a tidal wave of "donate for the cure..." causes came to mind, and frankly, I got angry. I started thinking about "the cure" for heart disease, lung cancer, type 2 diabetes, ...and to a certain extent, for breast cancer. These first three diseases are truly classified as lifestyle-related diseases, and with many forms of breast cancer, lifestyle factors such as poor nutrition, sedentary lifestyle and and obesity contribute directly to this disease as well. My anger came from the thought that we're donating money to cure diseases that are preventable. Why aren't we donating to "the prevention of" versus "the cure of" these diseases. It seems to me that if we took steps to prevent the disease, there would be no need to cure it. But perhaps that's too simple, or too logical. Or, get real, right? That's what politics and lobbyists for the pharmaceutical industry are for!

I went to the American Heart Association's (AHA) and Susan G. Komen's website to see if I could determine to what area (research, community education, treatment) donations actually go. A portion, approximately 30% (if I'm correct in my math -they make it difficult to decipher from the Annual Reports - and I welcome correction if I'm wrong) of the donations made to the AHA do go to community education and awareness. While this is admirable, heart disease is one of the conditions with so many risk factors related to lifestyle, I would have hoped the percentage of funds for prevention would have been equal to those for a cure or treatment. Heredity, age, sex/gender certainly may not be preventable or modifiable risks, but physical activity (exercise), a diet low in saturated fat and high in fresh fruits/vegetables/whole grains/lean protein, not smoking, maintaining a healthy BMI...all preventable. And I say "MAY not be preventable" in relation to the non-preventable/modifiable risks, because you are deemed to be at risk for heart disease if a first generation relative had a cardiovascular-related incident before a certain age, but what if their lifestyle contributed to the condition, and not heredity. Then, you may not be at risk if you don't make the same poor lifestyle choices. The same goes for lung cancer and high blood pressure - both diseases with preventable risk factors. And honestly, I didn't have the patience to dig through the Annual Report at the Susan G. Komen site.

So, now, every time I see a "donate to cure (insert name of disease here)", I look at it so very differently. I don't want to donate to pay, or even be forced to pay through taxes (Medicare/Medicaid) or high healthcare premiums, for other people's poor lifestyle choices. I'm not sure, however, what the answer is. So many Americans make not just poor, but the absolute wrong choices related to smoking, drinking, diet, physical activity and stress management, and they arrogantly refuse to make the right choice - even though the length and quality of their life depends on it. And frankly, it's not just their life, it's their family's life, as it's their family members who will be caring for them in poor health as they age with the diseases they caused.

We need to donate more toward the prevention of lifestyle-related disease, versus toward pharmacological and other medical treatment. I'm not saying not to donate to the cure at all, as so many people already suffer from these diseases, but to put more energy into prevention would reduce the incidence of the disease, thereby reducing the need for treatment/cure.

As I commented (or more likely ranted) in an earlier blog about "scrutinizing", employ some objective, distanced, critical thinking the next time someone asks you to donate "for the cure" - make sure you think how many ways the cure for that disease may not be needed if preventative strategies were more aggressive.