Thursday, March 21, 2013

Old Draft...

I have been so busy & last week was super chaotic.


Monday: Nothing worth mentioning happened during my work day. After work I picked up my brother (like normal) @ 4:30ish & he drove home. I had PT @ 6pm. When I got there, my (4th & hopefully permanent) trainer was finally there, but her previous client came in late so that apt ran over... I did the stair master for 5 minutes, then the elliptical for 10 minutes before she was finished. She worked me out pretty good. I did some hip raise thing, stability ball crunches, this hopping on one foot for a minute thing, stability ball push-ups, lunges, stability ball arm exercises, & some awkward worship thing. I wish I knew the names. Then we stretched. My session didn't end until 7:15 so I got my full hour in. Then I of course forgot what locker I put my stuff in so I looked like a fool trying to unlock every locker, until I finally had to get the cleaning lady to unlock them all... She made sure to ask me the color of my bag to make sure it wasn't all a ploy to jack people's shit. I should have just called my phone lol. After that debacle, I sat in the sauna for another 20 minutes. By the time I was home it was already 8pm. I took a shower. In the sauna I had already drank a protein shake & wasn't very hungry so my brother ordered a pizza. I did end up having a slice. And then in went to bed.

Tuesday: I woke up really tired. I thought about hitting snooze but then I remembered I had a dr.'s appointment. So I got up. I was almost ready when my brother tells me he doesn't have to be to work until 9am & will be driving himself. I leave at 7:15am & make it by 7:40am. I sat in the car for the next 5 minutes trying to find A's social (which I never needed). I walk in & take my first #. My # was already showing as being called but there was a lady at the window already so I sat & waited. Then I was actually called. I was handed a form to fill out & as soon as I finished a lady from the back opened a door & called my name. I went back with her, she weighed me(116.9!!!!!!:D), asked routine questions, took my temperature, & my blood pressure. Then the dr. came in & asked why I was in. I told him I needed a refill. He told me I use my inhaler too often. Then he said that I need to go to the prescription window to get my script filled. I walked to the window, took a number, was immediately called & was told to go around the corner & wait for my # to be called. Again... I waited, it was called, I got my meds, got out of there & was at work before 9am. Work was the same, lame. As soon as 4pm rolled around I rushed home. I started a batch of crock pot oatmeal, did some laundry, steam cleaned some dog vomit, did some push-ups, used laundry bags to do arm curls, did more laundry, emphasized my body flexing, cooked some delicious chicken florentine, did more laundry, & went to bed.

Wednesday: Wednesday morning I woke up, you guessed it, tired. I'm beginning to feel like there's no such things as a sound, good nights rest. I mentally noted that at 9pm I need to drop whatever it is that I'm doing & get into bed. We'll see how that goes. My brother drove to work. Other than eating *leftover* chicken florentine nothing too exciting happened during work. I did however get a message from my mom-in-law. Since A left we've been dancing around our schedules trying to find a day that works to have dinner. We finally decided on next Tuesday. I really do not want to go though. I wish I could cancel but I know I can't. I know I shouldn't feel that way but I have nothing to talk to them about. I always get really bad anxiety. All they're going to do is ask about A anyway & I really don't want to talk about him... It makes me sad when I think about A so I try not to. I also feel like they're constantly judging me. Like everything I say is the wrong thing to say. A's mom is nothing like the evil mother-in-law stereotype but she's constantly throwing in "suggestions" about how we should do this or that. I've never had parents like that, & I hate feeling like I have to check in or like I'm being checked on. I don't know.......
Anyway, at about 3pm my brother told me he was hanging out with his friend & didn't need a ride so again I hurried home right at 4pm. When I got home my bro & his friend were waiting in the car, because he hasn't taken his keys with him. Luckily for him I went home before I ran errands. I changed shoes & headed back out. First stop was the bank. I FINALLY got my mom taken off my account, officially changed my name & found out the ETA of my new debit card. Also I finally got my tax return!!! (Of course I would get it when I'm without a debit card). Then I went to Old Navy & Target & I treated myself to 4 new pairs of sandals(2 from target, 2 from old navy) & a sweater. I had to use A's debit card but it helped extinguish the fire in my pocket. I also went & bought groceries from HEB. After HEB I unloaded groceries, made an awesome pita bread, hummus, turkey & spinach sandwich & unwound. Ry-dogg ended up stopping by & we smoked some hookah, he showed me some Allen Stone video he took & we talked. He left about 10:30pm & I went upstairs to bed.

Thursday: I didn't have to be into work until after my bros driving test (appointment at 10:20am) but I still woke up by 7am & did a bunch of food prep. I prepped salads, I prepped smoothies, I hard boiled some eggs. I plan on cooking some chicken to have on hand (for salads or whatever my heart desires). After I prepped I made a smoothie & some coffee, showered & got ready & drove my bro to his DMV test. I waited while he took the test, which he passed!!!!! Yay for not having to drive him around anymore! :P I got to work at about noon & the rest of the day breezed by. After work I had pt @ 6pm. I did elliptical for 15 minutes. I ran/pushed a weight on a sled type thing, I did arms on TRX. I did these crunch type things on TRX.












Tuesday, March 19, 2013

Food & Fitness Tracker: Week 5

So far my weeks have been great. I've been eating well, working out often, & keeping a pretty detailed account of my habits... & then the weekend sneaks up on me. I forget to eat, I get too preoccupied to work out, & I can't keep track of either. I've been going back & filling out the weekends to the best of my recollection but who know how accurate that is? I'm not going to give up though. Hopefully (sooner than later) it'll become routine.

If I list something here that you would like information on let me know.

Monday 3/18/2013 - Weight:  lbs
      Breakfast: Steel cut oats with apples, flax seed, cinnamon, almond milk & walnuts (I made a large batch in the crock pot this weekend, so I'm not sure the ingredient amount per serving. Recipe.)
      Snack: N/A
      Lunch: Tuna pasta salad w hard boiled egg white
      Snack: Banana
      Dinner: Protein Shake
      Cheat: N/A
      Water: < 72oz
      Physical Activities: Personal training 1 hr.
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root
     
Tuesday 3/19/2013 -
      Breakfast: Banana & Oatmeal
      Snack: N/A
      Lunch: Pulled pork & 1 Hard boiled egg white
      Snack: N/A
      Dinner: 1/2 Chicken (breast) Florentine
      Cheat:Thin Mint Girl scout cookies (Too Many)
      Water: < 52oz
      Physical Activities: 40 Push-ups, laundry bag arm curls, double step stair climbs
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root

Wednesday 3/20/2013 -
      Breakfast: Oatmeal
      Snack: N/A
      Lunch: 1/2 Chicken (breast) Florentine & 1 Hard boiled egg white
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins: Multi-Vitamin, B12, Fish Oil, Dandelion Root

Thursday 3/21/2013 -

      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Friday 3/22/2013
      Breakfast: smoothie
      Snack:  N/A
      Lunch: oatmeal
      Snack: N/A
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Saturday 3/23/2013 -
      Breakfast: N/A
      Snack:  N/A
      Lunch: chicken puffy taco a la cart
      Snack: N/A
      Dinner: sushi
      Cheat: too many drinks:(
      Water: not enough water
      Physical Activities: does shopping all day count!?
      Vitamins: N/A

Sunday 3/24/2013 -
      Breakfast: oatmeal
      Snack:  potato & egg taco
      Lunch: chicken chopped salad
      Snack:
      Dinner: spinach salad w ground turkey
      Cheat:
      Water: not enough
      Physical Activities: hungover:(
      Vitamins:

Sunday, March 17, 2013

Food & Fitness Tracker: Week 4


I keep slacking, I need to get disciplined, quit making excuses & start keeping up with my life.

If I list something here that you would like information on let me know.

Monday 3/11/2013 - Weight:  120 lbs
      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1 banana, 1 scoop protein powder, 1 c milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: hill country fare vegetable beef soup
      Snack: N/A
      Dinner: Chinese food - spicy chicken lo mien
      Cheat: N/A
      Water: < 32oz
      Physical Activities: stair master 20 mins
      Vitamins: Multi-vitamin, fish oil
     

Tuesday 3/12/2013 -
      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1/2 c strawberries, 1 scoop protein powder, 1 c milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: hill country fare home style chicken noodle soup
      Snack: N/A
      Dinner: leftover Chinese food
      Cheat: 3 powdered donuts
      Water: < 40 oz
      Physical Activities: gym 1 hr
      Vitamins: Multi-vitamin, fish oil

Wednesday 3/13/2013 -
      Breakfast: 1/2 c oatmeal with 1/4 c blueberries, 1/4 c Chobani blueberry Greek yogurt, 1 scoop protein powder, 1 c almond milk, 1/4 c walnuts
      Snack:  N/A
      Lunch: 1 can tuna with lemon juice and sunflower seeds
      Snack: detox tea
      Dinner: 1 scoop protein shake, 1 banana, 1/4 c Chobani pineapple Greek yogurt
      Cheat: N/A
      Water: < 40 oz
      Physical Activities: personal trainer 1hr
      Vitamins:  Multi-vitamin, fish oil, dandelion root

Thursday 3/14/2013 -

      Breakfast: 1/2 c oatmeal, 1/4 c blueberries, 1 banana, 1 c almond milk, 1 scoop protein powder, 1/2 c walnuts
      Snack:  N/A
      Lunch: hill country fare home style chicken noodle soup
      Snack: N/A
      Dinner: Mc Donald's cheeseburger plain
      Cheat: soft pretzel
      Water: < 60 oz
      Physical Activities: N/A
      Vitamins: Multi-vitamin, fish oil, dandelion root

Friday 3/15/2013
      Breakfast: McCafe caramel mocha, hash brown
      Snack:  N/A
      Lunch: tuna pasta salad
      Snack: N/A
      Dinner: Chicken stir-fry
      Cheat:
      Water:
      Physical Activities: park with the dogs
      Vitamins: multi-vitamin

Saturday 3/16/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Sunday 3/17/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Tuesday, March 12, 2013

"Diet" plan

Before my wedding, the best man (who is also a body builder, personal trainer and GNC sales person) wrote me out this basic meal plan guide line... I didn't use it. But over a year later, I'm still interested in eating better & losing unnecessary fat.


Erin's
Dieting Plans 2011

Erin,
​I am so happy for you and Anthony, and I wish you all the best. As Anthony has been a good friend to me for some time I know that your marriage to him will bring you and I even closer as friends. I know both of you have been seeking to make some changes in body composition for some time now, and I am more than willing to help. I hope you find the following useful!
- A.J.D.



Current Statistics:
Height: 5’3
Weight: 125 lbs.
BMI: 22

Goal: 10 lb. weight loss & body fat reduction

Caloric Intake

Erin, the first part of the dieting process requires the understanding of this fundamental principle of basic weight loss:

calories in – calories out = calories gained/lost.

In order to figure out the amount of calories burnt throughout the course of the day (not including exercise), we must determine your base metabolic rate. Using the Harris-Benedict equation, I have determined it to be …..

​1292 calories burnt daily!

With this given information you should try to consume approximately 1100 calories daily in order to undercut those expelled.

​Note: If you feel that 1000 calories provides you with sufficient energy throughout the day then lowering calorie intake is fine. However, try not to consume any less as your body needs at least this amount to execute basic functions throughout the body.

If followed, you will burn off 1400 calories every week without lifting a finger. Once we account for exercise and instill habits that will help to naturally increase metabolism, you can see a much larger caloric expenditure.

Nutrient Ratio

​Another important aspect of structuring a diet is determining the optimal amount of each macronutrient to consume, which is adjusted to fit the overall goal. Seeing that body fat reduction and lean muscle promotion is your goal, you need to eat enough carbohydrates to fuel your body, adequate amounts of protein in order to support muscle, and the proper amount of fats to regulate brain and heart function, all while minimizing storage. For these reasons I recommend the following macronutrient ratio:

Calorie Intake-

​Carbohydrates – 45%
​Protein- 35%
​Fats- 20%

If you are consuming the suggested 1100 calories, you can monitor this intake by shooting for these numbers daily:

​Carbohydrates- 124 grams
​Protein- 96 grams
​Fats- 25 grams


General Rules of Consumption

 Split up your calories throughout the day into 5 – 6 small meals. Ideally you should eat every 2-3 hours to continually provide your body with nutrients.
 Stick to healthy fats (polyunsaturated & monounsaturated) and stay away from trans and saturated fats
 ABSOLUTELY NO FRIED FOOD
 Get the majority of your carbs from fruits and vegetables; whole grains are OK but try to only consume them 1-2 times daily
 If you’re going to consume fast-digesting carbs (sugars), do it either first thing in the morning or right after you work out
 I would recommend keeping written track of everything you eat for at least a week (include calories, carbs, protein, and fats) so you have a more accurate idea of your daily consumption.
Suggested Sources

Protein-

> Chicken
> Turkey
​>> ground
​>> breast/ patties
​>> bacon (low sodium/ fat)
> Eggs
> Fish
​>> tuna
​>> salmon (wild)
> Beef
​>> ground (lean)
​>> steak (trimmed)

Dairy -

​>> milk (skim, soy, or 2%)
​>> yogurt (organic)
​>> whey protein


Carbohydrates -

> Oatmeal
> Whole Grains
​>> Bread
​>> Cereal
​>> Pasta
> Rice (brown)
> Sweet potatoes
> Vegetables
> Fruits (simple sugars, or fructose)

Note: Avoid too much fruit juice.

Fats-

> Nuts
> Avocados
> Canola, safflower, flaxseed, and olive oils
> Fish (rich in omega-3’s)

Sunday, March 10, 2013

Food & Fitness Tracker: Week 3

If I list something here that you would like information on let me know.

I am really disappointed in myself and my lack of progress over the past two weeks. I know that most things dont happen over night

the only thing I seem to be doing consistently is making excuses

Monday 3/4/2013 - Weight:  lbs
      Breakfast: Smoothie - 1/2 avocado, 2 kale leaves, handful of spinach, 1 banana, 1/2 c Chobani pineapple greek yogurt, 1/2 c frozen strawberries, 1/2 c frozen pineapple, 1/2 c coconut milk, 1 scoop protein powder
      Snack: N/A
      Lunch: Hill Country Fare Home Style Chicken Noodle Soup
      Snack: Hand full sun flour seeds, detox tea
      Dinner: N/A
      Cheat: 3 samoas :/
      Water: < 32oz
      Physical Activities: N/A
      Vitamins: N/A
     

Tuesday 3/5/2013 -
      Breakfast: 1/2 c old fashioned oats, 1/4 c blueberries, 1 banana, 1/4 c walnuts, 1 tbsp honey, 2 c almond milk (I actually snacked on this until about noon because I made WAY too much)
      Snack: (see above)
      Lunch: (see above)
      Snack: (see above)
      Dinner: Frito pie
      Cheat: 3 powdered doughnuts :/ why is this ish in my house?!
      Water: < 32 oz
      Physical Activities: I'm a lazy ass
      Vitamins: Multi- vitamin, fish oil

Wednesday 3/6/2013 - [.]
      Breakfast: Green Smoothie: handful of spinach, 2 large kale leaves, 1/4 c frozen blueberries, 1 banana, 1/2 c Chobani blueberry greek yogurt, 1/2 c almond milk, 1 scoop protein powder
      Snack: Handful of sunflower seeds, detox tea
      Lunch: Spinach salad with avocado, walnuts, sliced apple, a squeeze of lemon and raspberry walnut vinaigrette.  thebomb.com!
      Snack: the rest of the apple from my salad
      Dinner: a protein shake:/
      Cheat: N/A
      Water: < 60 oz
      Physical Activities: stair master 20 mins, thigh machine (inside/outside) 3S of 20R on each, 20 mins in the sauna:/
      Vitamins: Multi- vitamin, fish oil

Thursday 3/7/2013 -
      Breakfast: 1/2 c old fashioned oat meal, 1 banana, 1/4 c blueberries, drizzle of honey, 1 c almond milk (I also added a scoop of protein)
      Snack:  dried veggies
      Lunch:
      Snack: sunflower seeds, detox tea
      Dinner: ground turkey and green beans
      Cheat: I'm trying to eat the doughnuts out of my house:(
      Water: < 32oz
      Physical Activities: stretched. I'm sore!
      Vitamins: Multi- vitamin, fish oil

Friday 3/8/2013
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Saturday 3/9/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Sunday 3/10/2013 -
      Breakfast:
      Snack
      Lunch:
      Snack:
      Dinner:
      Cheat:
      Water:
      Physical Activities:
      Vitamins:

Wednesday, March 6, 2013

MOTIVATION


MOTIVATION: the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated.

* * Why do I wanna lose weight? * *
•I want to look sexy for A & me
•I don't want A/my BFFs to look hotter then me :P
•I want to look amazing in a swim suit
•I don't want to be flabby

www.peertrainer.com

•Reduce intake of bread, potato, bagels, cereal, muffins, and sugar drinks.
•More fruits and vegetables!
•More "good" fats (nuts, avocado)


Sunday, March 3, 2013

Food & Fitness Tracker: Week 2

I'm (hopefully) going to start logging my food & physical activity here on a daily basis & then posting them weekly.
I'll also include things like: My weight on Monday. Daily water intake. Cheat meals/snacks. & anything else health related. These posts are mainly for me to keep track of my progress. I will keep the same title, changing only the week #, so you know whether or not you'd like to read these entries.

If I list something here that you would like information on let me know.

Recap: Last week I started out ok but ended awful. I need to step up my game, not only in the food & fitness part of my life. I have A LOT of work to do.  
  


Monday 2/25/2013 - Weight: 121 lbs ( gained )
      Breakfast: Smoothie - Fresh orange peeled, 1 cup frozen strawberries, 1/2 cup Chobani blueberry greek yogurt, a handful frozen blackberries, 2 kale leaves, 1 scoop protein powder, 1/2 cup coconut milk
      Snack: Nature Valley fruit and nut bar
      Lunch: N/A
      Snack: N/A
      Dinner: Sloppy Joes w/ sweet potato fries
      Cheat: Banana w chocolate fruit dip
      Water: < 32 oz
      Physical Activities: N/A
      Vitamins: Multi- Vitamin & Fish oil
     

Tuesday 2/26/2013 -
      Breakfast: Smoothie - Fresh orange squeezed, 1 cup frozen strawberries, 1/2 cup Chobani pineapple greek yogurt, 1 cup pineapple chunks, 1 scoop protein powder, 1/2 cup coconut milk
      Snack: N/A
      Lunch: Chicken & rice soup w/ Veggie chips
      Snack:N/A
      Dinner: Penne w/ jalapeno sausage & garlic bread
      Cheat:N/A
      Water: < 40oz
      Physical Activities: N/A
      Vitamins: N/A

Wednesday 2/27/2013 -
      Breakfast:Smoothie - 1 whole banana, 1 cup frozen strawberries, 1/2 cup blackberries, 1 cup frozen peaches, Chobani pineapple greek yogurt, 1 scoop protein powder, 1/2 cup coconut milk      
      Snack: Welch's fruit snacks
      Lunch: Marie's chili w/ veggie chips
      Snack: N/A
      Dinner: Pork tenderloin and roasted red potatoes
      Cheat: Special K cereal w chocolate syrup
      Water: < 32oz
      Physical Activities: zero.
      Vitamins: Multi- Vitamin & Fish oil

Thursday 2/28/2013 -

      Breakfast: Smoothie - 1 whole banana, 1 cup frozen strawberries, 1/2 cup pineapple, 1 cup frozen peaches, Chobani pineapple greek yogurt, 1 scoop protein powder, 1/2 cup coconut milk
      Snack: N/A
      Lunch: Hill Country Fare Home-style Chicken Noodle Soup
      Snack: Nature Valley fruit and nut bar
      Dinner: Chicken fajita chalupas
      Cheat: N/A
      Water: < 40 oz
      Physical Activities:
      Vitamins: Multi- Vitamin & Fish oil


Friday 3/1/2013
      Breakfast: Smoothie - 1 whole banana, 1 cup frozen strawberries, 1/2 cup blueberries, Chobani blueberry greek yogurt, 1 scoop protein powder, 1/2 cup coconut milk
      Snack: N/A
      Lunch: Veggie Chips
      Snack: N/A
      Dinner: What-a-burger chicken strips
      Cheat: N/A
      Water: < 50 oz
      Physical Activities: N/A
      Vitamins: Multi- Vitamin & Fish oil

Saturday 3/2/2013 -
      Breakfast: N/A
      Snack: N/A
      Lunch: N/A
      Snack: N/A
      Dinner: Chicken enchiladas, Charo beans & Spanish rice
      Cheat: Vanilla brownie milkshake
      Water: > 32 oz
      Physical Activities: N/A
      Vitamins: N/A

Sunday 3/3/2013 -
      Breakfast: Smoothie: Banana, 1/2 c frozen strawberries, 1/2 c Chobani pineapple greek yogurt, 1/2 c coconut milk, 1 scoop protein powder
      Snack: N/A
      Lunch: sweet potato fries
      Snack: N/A
      Dinner: Penne with tuna & spicy mustard
      Cheat: N/A
      Water: > 32oz
      Physical Activities: N/A
      Vitamins: N/A

Friday, March 1, 2013

Photography

I love photography.

I haven't talked much about it here but it's kind of a big deal to me.



I recently bought a camera & have yet to get any real use out of it.


When it comes to photography I have "the eye" but I don't know anything about the technical side of it. I'm like a musician who doesn't read music. I really want to purchase a "For Dummies" book but I don't know what one I should get.





 


http://www.amazon.com/Nikon-D3200-Dummies-Julie-Adair/dp/1118446836 



http://www.amazon.com/Digital-Photography-All---One-Dummies/dp/0470768789/ref=sr_1_1?ie=UTF8&qid=1362148411&sr=8-1&keywords=dslr+for+dummies

Thursday, February 28, 2013

Detox

I want to Detox.


I've been looking up information on other ways to detox & I just wanted to list a few here as a reference for both myself & you, if you're interested

 My friend just finished the ADVOCARE 24 day challenge, & stated that she lost "7lbs & 10in total in 24 days!!!" Of course that sparked my interest. I did some research on Advocare and while the reviews are mainly positive, the products are a bit pricy.

There are detoxes that do not require you to cut out all food.

Food-lovers cleanse

((In the following information I've highlighted some things, in both sections, that I eat often. This is mostly a reference for me))

This food program is designed to help reduce inflammation, sluggishness and overall body toxicity. It is not a fast, and you can eat plenty of good, filling, wholesome food. The best part is that there is nothing exotic or esoteric here: all of the foods are available at your local grocery store.
You decide how long you want to detox, choosing a minimum of 7-14 days, or as an ongoing lifestyle change. Once you experience how good you feel -balanced, energized and with more clarity than before- you may not want to go back to eating the same old way. This is called keeping it pure and simple.
Keep in mind that around the third day you may feel tired, irritable, or just plain icky. Some people sail through this without a hitch, but you may experience symptoms of withdrawal and detoxification. Remember to drink plenty of water and exercise, even if it’s only walking briskly. Sweat in a sauna or steam bath if you can, as that helps push toxins out of the body.

Foods to eat for a detoxification diet:
      Liquids: Filtered water, herbal teas (detox teas are an option, and may include milk thistle, burdock root or dandelion to help the liver and kidneys), green tea, green drinks, (wheat grass, spirulina, chlorella). Fresh pressed vegetable juice (carrot, beet, celery, cucumber, cabbage, parsley, ginger, greens, etc), vegetable broth or dashi, aloe vera juice (for mild intestinal cleansing)
      Grains and breads: Brown rice, wild, wehani, or red rice, millet, quinoa, oats, buckwheat, sprouted grain bread (wheat-free). After the detox re-introduce gluten and take note if any symptoms arise such as digestive distress, sluggishness, aching joints; these can be indicators of gluten sensitivity.
      Protein: Fresh small white fish; wild salmon; lentils; split peas; chickpeas; black, kidney, adzuki, white, pinto or any other variety of dried beans.
      Dairy substitutes: Rice, almond, or hazelnut milk. (Soymilk is one of the foods to avoid, as soy is a common allergen). Keep in mind that these are considered processed foods, and may be mucus producing. If you are committed to a very strict cleanse these can be eliminated.
      Nuts and seeds: Raw or dry-roasted walnuts, pumpkin seeds, sunflower seeds, almonds, and nut butters made from these (nut butters should not have any added oils or sugars).
      Vegetables: 9 servings per day are ideal. Vegetables should include broccoli, Brussels sprouts, cauliflower, onion, daikon radish, burdock root, turnips, rutabaga, leeks, dark and leafy greens (kale, collards, mustard, turnip, or dandelion greens, bok choy, tatsoi, chicory, watercress, radicchio) and field greens (arugula, organic mesclun, romaine, red and green leaf lettuce). Other vegetables are mineral rich seaweed; carrots; beets; green, yellow and winter squash; sweet potatoes, parsnips.
      Fruit: Seasonal fruits, organic whenever possible. In the temperate zones such as the Northeast, fruits should be non-tropical and non-citrus (except lemon and lime, which are very cleansing to the liver). Apples and pears -in season- are great cleansers.
      Fats: Avocado, nuts, and flaxseed oil, olive oil, and fish oil, for a daily dose of good fats and fatty acids. Don't heat flaxseed or fish oil.
      Sweeteners: No sweeteners would be used in a very strict detox protocol, so use these sparingly. Only natural sweeteners should be used, and in very small quantities: brown rice syrup, fruit sweetener, blackstrap molasses, maple syrup, agave nectar, and stevia.
      Herbs and Spices: Cardamom, cinnamon, cumin, turmeric, star anise, fennel seed, dill, garlic, ginger, oregano, parsley, rosemary, tarragon, thyme, cilantro, sage, basil, marjoram and chives.

Foods to omit during a detox protocol:
Many of these foods are general offenders and should not be in our diets on a general basis, so the detox can actually kick-start a new lifestyle. Keep in mind that the most common food allergens are milk, eggs, wheat, tree nuts, corn, peanuts, shellfish and fish. Add these back into your diet one at a time if you believe that you might be sensitive to any of the above listed foods. If you are, after not consuming them for a couple of weeks you will notice a marked negative response.
      Liquids: Soda, coffee, black tea, alcohol, milk. Soymilk should be omitted or consumed in very small quantity. Fruit juices should be consumed in limited quantity or not at all, and restricted to unsweetened cranberry juice and fresh pressed juices.
      Grains and breads: Omit all white bread, white flour, white rice, wheat, and all grain and flour containing gluten. These include barley, bulgur, couscous, durum, farina, graham flour, kamut, matzo, rye, seitan, semolina, spelt, and triticale. The jury is out on oats, as they sometimes irritate gluten sensitivity. Corn is also a very common allergen, so cornmeal, corn cereals, grits etc should be eliminated temporarily.
      Protein: Soy products should be avoided, and reintroduced only in organic form as tofu or tempeh. Other soy products are excessively processed. Seitan (which is gluten) should be temporarily eliminated. Do not eat any animal products except (optionally) a small amount of fish as listed in recommended foods above. If animal foods are part of the regular diet, restrict consumption to small amounts of free range and organic beef, lamb, pork, turkey and chicken and eggs. (Keep in mind that in Europe a serving of meat is 3-4 ounces). Cold cuts, processed sausages, canned meat, shellfish, farmed non-organic salmon, large predatory and deep sea fish (such as marlin, shark, dolphin, tuna, swordfish, mahi mahi) should be avoided.
      Dairy: Omit completely. After the detox, small amounts of goat or sheep products can be reintroduced.
      Nuts and Seeds: Peanuts and peanut butter (very common allergen), cashews, Brazil, and macadamia nuts.
      Vegetables: Avoid nightshade vegetables: potato, tomato, eggplant, sweet and hot peppers, cayenne, tomatillos, paprika and pimentos. It should be noted here that tobacco is also a nightshade.
      Fruit: Excessively sugary fruits like grapes should be eaten in very small quantity or avoided; black and red grapes are more vitamin rich than green. Make sure all grapes are organic. Tropical fruits such as mango, papaya, banana and pineapple should only be eaten in a warm climate or in the summer months when their cooling properties are beneficial. Excess citrus should be avoided, especially orange juice, as it is mucus producing. Whole citrus fruits may be tolerated on occasion. Due to its high sugar content, dried fruit should be limited to occasional consumption.
      Fats: Margarine, butter, shortening, hydrogenated fats and oils, mayonnaise, and “butter” type spreads should be eliminated.
      Condiments: Ketchup, mayonnaise, bottled salad dressings and sauces, regular table salt (use sea salt or tamari instead and sparingly).
      Sweeteners: All processed sugar including evaporated cane juice, demerara, succanat, and brown sugar; corn syrup, artificially or sugar-sweetened jams and marmalades. Use fruit-only spreads.
Eliminate all fast food; processed, canned, and commercially prepared food. This includes boxed mixes and frozen dinners. If absolutely necessary, small amounts of frozen organic fruits and vegetables can be used if fresh are not available.
Please consult your healthcare provider before undertaking any significant dietary changes.

Battle of the cleanses

11 Natural Methods for Detoxing Your Body
11 Natural Methods For Detoxing Your Body

Juicing vs Blending

11 Natural Methods for Detoxing Your Body
11 Natural Methods for Detoxing Your Body
11 Natural Methods for Detoxing Your Body

11 Natural Methods for Detoxing Your Body

Monday, February 25, 2013

My 1 year wedding anniversary

One year ago today, I walked down the aisle
& into the arms of my best friend.
That was the best day of my life.
  


The past year was eventful. Like any other relationship there were ups & downs, goods & bads. There were things we had to adjust to & hard times we had to get through, mainly military life. Today we are adjusting to & going through one of the hardest points in our relationship. Deployment. It's so bittersweet to have made it through our first year as a married couple & then not be able to celebrate it together.





Despite the fact that A & I are so far away from one & other, he managed to make today special. He, with a little help from his mom, bought me a beautiful bracelet from Pandora with our "A<3E" on it! I absolutely LOVE it!



I just can't wait until I can wrap my arms around him again. August is the only thing I have to look forward to. I'm hoping that since this past year has flown by so quick, the next six months will do the same.

Happy Anniversary A<3 I love you so much.




Sunday, February 24, 2013

Food & Fitness Tracker: Week 1

I'm (hopefully) going to start logging my food & physical activity here on a daily basis & then posting them weekly.
I'll also include things like: My weight on Monday vs my weight on Sunday. Daily water intake. Cheat meals/snacks. & anything else health related. These posts are mainly for me to keep track of my progress. I will keep the same title, changing only the week #, so you know whether or not you'd like to read these entries.

I'm actually starting this post late (Wednesday), so this week I'm just going to do my best to sum up what I ate & did on Monday/Tuesday, but next week I'll start on Monday & be very detailed.

If I list something here that you would like information on let me know.

Monday 2/18/2013 (guesstimate) - Weight: 120 lbs
      Breakfast: Smoothie (My recipe always changes so no specific ingredients on a guesstimate, but I did attach a helpful guide at the bottom of this post)
      Snack: N/A
      Lunch: Hill Country Fare Home Style Chicken Noodle Soup
      Snack: N/A
      Dinner: Chicken in cream of mushroom soup with rice and asparagus.
      Cheat: Small Brownie (Left over from Karen's B-day)/a handful of jelly beans
      Water: > 32oz
      Physical Activities: N/A
      Vitamins: Fish Oil, Multi-Vitamin
     

Tuesday 2/19/2013 (guesstimate) -
      Breakfast: Smoothie (My recipe always changes so no ingredients on a guesstimate)
      Snack: N/A
      Lunch: Subway - 6 in Italian Herbs & cheese, w/ Turkey, Pepper Jack, Lettuce, Tomato, Onion,                        & Mayo
      Snack: Handful of mixed nuts
      Dinner: Experimental Pizza Rolls, Tomato, Chobani Blueberry Greek Yogurt
      Cheat: Small Brownie (Left over from Karen's B-day)//Banana dipped in chocolate fruit dip
      Water: > 32oz
      Physical Activities: Tony Little Gazelle for 20 mins.
      Vitamins: Fish Oil, Multi-Vitamin 

Wednesday 2/20/2013 -
      Breakfast: Smoothie-1 cup frozen strawberries, 2 large fresh kale leaves, 1 scoop protein powder, 1/2 cup coconut milk, 1/2 cup Chobani Greek blueberry yogurt, 1 banana
      Snack: Nature Valley Fruit & Nut bar
      Lunch: N/A (I know shame on me)
      Snack: Orange
      Dinner: Broiled Tilapia, Rice & Zucchini/Yellow Squash
      Cheat: Protein Shake
      Water: 52 oz
      Physical Activities: Walked to the Gym (30 mins), Elliptical (10 mins), Personal Training on TRX (1 hr)
      Vitamins: Fish Oil, Multi-Vitamin 

Thursday 2/21/2013 - So Sore!!

      Breakfast: Smoothie:1 cup frozen strawberries, 2 large fresh kale leaves, 2 scoops protein powder, 1/2 cup coconut milk, 1/2 cup Chobani Greek pineapple yogurt, 1 banana, handful of fresh blackberries, a few canned pineapple chunks 
      Snack: Nature Valley Fruit & Nut bar
      Lunch: N/A (Oops I did it again)
      Snack: Handful of mixed nuts & a spoonful of peanut butter (is this snack or cheat?)
      Dinner: Fudruckers southwest burger and fries
      Cheat: N/A
      Water: 40oz
      Physical Activities: Walked 2 dogs (15 mins) & my poor sore arms could have done without seeing that cute bunny!:/ , 30 stability ball wall squats with dumbbells
      Vitamins: Fish Oil, Multi-Vitamin 

Friday 2/22/2013
      Breakfast: Smoothie, duh! 2 large kale leaves, 1 cup canned pineapple chunks, Chobani strawberry Greek yogurt, 2 scoops protein powder, 1/2 cup coconut milk, 1 banana
      Snack: Nature Valley Fruit & Nut bar
      Lunch: Hill Country Fare Chicken Noodle Soup
      Snack: N/A
      Dinner: 1/2 chicken florentine breast, macaroni pasta salad, grilled cheese sandwich, french fries
      Cheat: N/A
      Water: 60oz
      Physical Activities: N/A
      Vitamins: Fish Oil, Multi-Vitamin 

Saturday 2/23/2013 - BAD DAY
      Breakfast: 6oz Chobani strawberry-banana Greek yogurt, handful mixed nuts
      Snack: N/A
      Lunch: N/A
      Snack: N/A
      Dinner: McDs cheeseburger plain w French fries and a coke
      Cheat: N/A
      Water: 32oz
      Physical Activities: N/A
      Vitamins: N/A

Sunday 2/24/2013 - BAD DAY
      Breakfast: N/A
      Snack: N/A
      Lunch: tuna, avocado & tomato sandwich with veggie chips
      Snack: N/A
      Dinner: N/A
      Cheat: dark chocolate chex mix
      Water: >32oz
      Physical Activities: dog walk @ OP Schnabel park (30 mins)
      Vitamins: Fish Oil, Multi-Vitamin



I didn't do as well as I'd hoped this week, I got busy/lazy. I plan to do better next week. I went to HEB Sunday & picked up enough breakfast/lunch/dinner materials for the week.

Less eating out. Less cheats. Less meal skipping.  No EXCUSES!


Thursday, February 21, 2013

170 Views?

I have no clue how I could have 170 views.... I've only had this blog for 22 days, I only have 9 (including this one) published blog posts, & as far as I know, only 3 other people know about this blog... I wish I could figure out how people are finding me, & if anyone is actually reading me or just clicking out as soon as they've realized what they've opened... Any regulars out there?

Tuesday, February 19, 2013

Fate or Fluke

    There are so many questionable things in this world. Who invented toe nail clippers? Why is the sky blue? Donde esta la biblioteca? Where did we come from? What is my purpose? Is there something after this life? Some questions will have an exact & correct answer. Some of them won't. There will also people who accept that there is no answer & there will be people who just don't.
    My husband is a man of Love. He believes fully, that he is in love with me & that we will spend the rest of our lives together. As much as I enjoy the way that sounds the only thing I ever do is question. "Why do you love me?", "What do you love about me?", "How do you know we will last forever?" I know that sounds awful, like I'm purposely trying to sabotage a good thing, but I just want to know how he is so sure even though I am not... Of course I enjoy his company & at this point in my life he is the only man I can imagine being with, but life is so easily swayed. Thing change at the drop of a hat. Sometimes that includes your feelings for someone... In the past 20 years I've had & have outgrown many friendships, so how does he know he wont outgrow me?
    Now my best friend is a woman of God & she believes in the power of prayer, but why? There is a lot to be said for someone who can truly believe in what they've never seen & who can fully love someone they've never met. If you can wholeheartedly believe in & love something that has never once appeared in your life then, there not a doubt in my mind that, you will give yourself wholly to any person you fall in love with.
    Now if anyone who is reading this actually knows me, than you know I'm the kind of person who needs proof when determining what's real & what's not.  If I can't touch it, taste it, hear it, smell it, or see it, than chances are I don't believe it. Because of this I'm very indecisive on things like God & Love. I will never tell you not to believe in the things you believe in but, even if you have "proof", I will probably always continue to ask the same questions..

With all that in mind I want to ask you how you would categorize the following series of events...

Fate • noun
The development of events beyond a person's control, regarded as determined by a supernatural power
vs
Fluke • noun
Unlikely chance occurrence, esp. a surprising piece of luck

This morning while driving to work I was kind of zoning out. Not caring too much about what was on the radio, not noticing the beautiful sunrise, & not giving two sh*ts about the other drivers. I changed lanes & ended up behind a little blue truck with Cowboys bumper stickers & a license plate that started out AE1 (AE is symbolic to A & me, well because it our first name initials, duh!)  & right as I noticed, Carolina Liar- Show Me What I'm Looking For, came on & it just seemed so fitting, but that wasn't it... Every song after, until I got to work, was about A & me. I know it sounds lame but I felt like it was a sign... I used to say that every song on the radio was about me so I'm not sure why this felt so different but it did.

I miss him so much... I'll probably be seeing him everywhere I go. Is it august yet?!

Carolina Liar - Show Me What I'm Looking For

http://youtu.be/5IqCfxgKZd8Save me, I’m lost
Oh lord, I’ve been waiting for you
I’ll pay any cost
Save me from being confused
Show me what I’m looking for
Show me what I’m looking for
Oh lord
Don’t let go
I’ve wanted this far too long



Grace Potter & The Nocturnals - Stars

I can't look at the stars,
They make me wonder where you are
Stars,
Up on heaven's boulevard
And if I know you at all,
I know you've gone too far
So I, I can't look at the stars
All those times we looked up at the sky,
Looking out so far,
We felt like we could fly.
And now I'm all alone in the dark of night,
The moon is shining,
But I can't see the light,
And I can't look at the
Stars,
They make me wonder where you are


Passenger - Let Her Go

You only need the light when it's burning low
Only miss the sun when it starts to snow
Only know you love her when you let her go
Only know you've been high when you're feeling low
Only hate the road when you're missin' home
Only know you love her when you let her go





Sunday, February 17, 2013

Finishing Something

    I have started 2 (this is the 3rd) blog posts this week & I'm hoping this one will actually get finished. I seem to have a problem with finishing things that I start. What is that about? I need to get over that. Seriously.

    This week has already been one hell of a roller coaster ride... There have been goods & bads, ups & downs. Even though I've been feeling like doing nothing all week, I've actually been pretty productive.

    I've started trying to eat better. This week I've had yogurt with fresh berries, morning smoothies with protein, nuts & granola bars. I've also been trying to eat more times a day & have smaller portions. Hopefully I can stick with it...
   
    Eventually I plan on getting to the gym at least 4 times a week but this week the only time I went to the gym was Wednesday for my personal training session. I did however take the dogs for a walk on Tuesday & went for a 2 hour hike with Zynthia on Saturday. My legs have been so sore all week. I need to do some upper body workouts. 
   
    I got a lot accomplished at work this week. I finally made all of my 2013 file folders. I've just about got January closed out. I'm also finally getting the hang of all these changes.
   
    My Valentine's day didn't end up being as dismal as I had expected because I have pretty amazing friends. My BFF, Victoria, made a special delivery to my work. She just gets me!<3 I also had an "Alone on Valentine's Day" dinner date at 54th Street Grill with Leigha, Chris and Matt. I had a fun time & it was amusing when the waitress assumed we were on a double date & joined the checks... Doesn's she know what happens when you assume?  

    I also had the pleasure of a Saturday lunch date with my Aunt Susan, cousin Jim, his wife, their baby & my brother David. It was great to see my family, we had good conversation & Perico's always has good food.

    Even though I've been so productive this past week, today I just don't feel like doing a damn thing. I mean it is Sunday, I should get a day to do nothing right? Netflix & PJs. All. Day. Long.

Thursday, February 14, 2013

Yay, Valentine's Day...

Good morning heartache, you old gloomy sight
Thought we said goodbye last night
I turned and tossed until it seemed you had gone
But here you are with the dawn

Wish I’d forget you, but you're here to stay
It seems I met you, when my love went away
Now everyday I start by saying to you
'Good morning heartache, what's new?'

Stop haunting me now
Can't shake you no how
Just leave me alone
I've got those Monday blues
Straight through Sunday blues
Good morning heartache, here we go again.

Tuesday, February 12, 2013

Expectations

    I think I had different expectations for this deployment.
    I assumed that it would be hardest at the beginning & slowly get easier, but as I sit here thinking I fear I may be wrong. Of course saying goodbye was difficult as always & I did cry, but so far this hasn't felt any different than so many of the previous TDYs. Unfortunatly this isnt a TDY, this is a deployment & the difference is a matter of months. I will have to go days without his touch, weeks without his kiss & months without his company. I fear that the further into this deployment we get, the more heartache I will experience. How can I miss him so much already when its only been a day & he hasn't even left the states? I am not prepared for this. At all.
    A left Texas yesterday morning & arrived in Baltimore yesterday afternoon. He'll be in Baltimore until his flight at 9:50PM tonight. From there he goes to Germany, then from Germany to Italy & finally from Italy to his home base. I have no idea about the time frame on all that though. I wish everything wasn't so unsure.    
    
    I knew that with taking multiple days off, there would be a lot of crap to do at work today, but I didn't imagine how much... When I got there papers were all over my desk. Kim called me into her office first thing. She let me know that she had been going easy on me the past couple of weeks because she had a ton to do & she knew I had a lot going on as well but she made it clear all that was to change. From now on its all work & no play. I matched up & posted all of our payables. I counted & sorted out 65 clarisonic brushes.
I got distracted & interrupted quite a few times. Before I knew it it was 4pm.
    After work I picked David up, talked with the in-laws, went to HEB, took the dogs on a walk
& made heroes for dinner. All before 7:30pm.
    I've started watching "the United States of Tara" on Netflix and its so weird. It's about a wife/mother who has multiple personalities. Her alters are bizarre, her kids are super mature & her husband is a saint. Watching this show makes me realize how lucky A & I are to have each other.
    I actually just received a call from A. Something in his orders is incorrect & it could possibly delay his deployment until next week which could mean he'll get to come back home for a couple days... Maybe. I hope.
    Ok A's deployment is officially delayed. He'll get to come back home tomorrow which means we won't be spending Valentines Day alone;)
    OK A has been detoured and will be staying in Norfolk VA until the next flight out. FML. Lonely Valentine's Day it is.