Are those real?

  Lately, every time I pick up a product, I find myself reading the label.  The first question I ask is always, “Is it real?”  Is it real or is it artificial?  Is it made with aspartame, dextrose, sucralose, or some other chemical?  Aspartame has, in the past, given me migraines.  I don’t seem to have a reaction to the others, but are they really good for me in the long run?     

  I’ve gotten in to the habit of eating my sugar free 10 calorie Jell-O dessert every evening.  I just discovered it contains Aspartame.  Give me a break.  Even the 60 calorie Jell-O pudding has Splenda (better, but still not great).  How do I clean out my refrigerator and my cupboards…get rid of the unnecessary chemical compounds when I’ve been relying on them for so many years? 

http://brands.kraftfoods.com/jello/products/gelatin/sugar-free-low-calorie-snacks/

   You see, artificial sweeteners and I have a history.  I can’t remember when I first switched from sugar to artificial sweeteners, but we go back a long time.  Hmmm, I wonder if they cause memory loss.  No, that was probably the Gulf War Syndrome.  I do remember I seem to have developed a relationship with Sweet N Low in the pink packets first.  Makes since.  Saccharin has, after all, been around forever.  Sweet N Low contains nutritive dextrose and soluble saccharin, cream of tartar, and calcium silicate.  Yes, I knew, even then, that it was bad for me, but wasn’t sugar worse?  I was led to believe these sweeteners were a better, healthier choice.  That’s what we call good advertising.  And besides, Sugar was the devil.

http://www.sweetnlow.com/

   On occasion, when the Sweet N Low wasn’t available, I had to use Equal in the blue packets.  Equal contains dextrose with malt dextrin and aspartame.  Again, I don’t use products with aspartame anymore (the migraines).  This I found out through trial and error. 

http://www.equal.com/

  After that, I tried Splenda in the yellow packets.  Splenda contains dextrose, malt dextrin and sucralose.   

http://www.splenda.com/

  So, I was down to deciding between saccharin and sucralose.  They both seemed like something our son would create in one of his kitchen science experiments, but again...I was trying to avoid that evil teeth rotting devil...sugar.   

They both had a bit of an after taste, but it didn’t really bother me.  If I had to choose, I preferred the sucralose over the saccharin.  Maybe it was the name, but it just seemed less “chemical”.  Good advertising again.

   In the grocery store the other day, I noticed a sweetener called Truvia in the green and white box.  Truvia claims to be nature’s calorie free sweetener.  It contains Erythritol and Rebiana.  Okay…I thought, “What the heck is that?” After a bit of research, I discovered Erythritol is a naturally occurring sugar alcohol that has been used for a long time.  Rebiana is a new product, based on the stevia extract, which is being developed by the Coca-Cola Company and Cargill.  Stevia is a genus of herbs and shrubs native to Central and South America.  Stevia is a natural sweetener that has been used in South America for some time. 

   I tried it in my coffee this morning.  It isn’t as sweet as the others, but it is probably better than no sweetener at all.  I’m not going to give up my coffee any time soon (though I have switched to decaf).  I’ve been drinking coffee since my grandmother first gave it to me in my high chair (with loads of cream and yes, that teeth rotting devil sugar). 

http://www.truvia.com/

   I don’t drink soda…diet or otherwise, so I could probably handle a little of the sweet stuff.  I doubt I will be weaned completely off artificial sweeteners completely.  As it turns out, even my Jillian Michaels whey protein has stevia.  Well, at least now I am more aware of what I am putting into my body. 

   According to my husband and son, I should just eat what I like, because absolutely everything has chemicals in it.  It may be difficult, but I like a challenge.  Today is a new day.  And I am smarter than I was yesterday.  I can, through a little effort, at least limit the “artificial” products in my new healthier, more natural lifestyle. 
http://www.ehow.com/list_6293046_list-sugar-substitutes.html

http://www.marksdailyapple.com/artificial-sweeteners/

I Hope You Dance

   I remember my mom showing me this photo when I was a little girl.  "This was taken when I was studying ballroom dancing", she told me.  She was so proud.  Silently, I dreamed of doing the same...taking lessons, and learning to dance.  I asked my mom, but she said we couldn't afford lessons.  So, my dream died.  Like most kids, I learned to do other things...things that didn't cost much.  Sure, I still danced.  Sometimes, you can't help but dance.  Its part of you, part of your soul.  It comes from a special, secret place.  I danced along with Gene Kelly.  I danced with Fred Astaire.  When no one was watching, I danced down our neighborhood's Alywin Road.  Toe dancing in my bedroom, can can in the living room (I could kick really high), I loved to dance.  If I saw it on television or in a movie, I copied it.  I just had to let it out.  

      I sang and tried to tap dance in a community show to the music "Yankee Doodle Dandy".  I wish I had a photo.  I was dressed like Uncle Sam, all in red, white and blue...complete with top hat and platform shoes.  Did I care if I had no idea what I was doing? No. In my heart, I knew Gene and Fred would have smiled.  And I far from reality, miles away from the real world.  I was happy.  That was enough.  

      When I was a teenager, I begged my father for the money to sign up for a recreation center disco dancing class.  He inevitably surrendered.  The class was short lived.  I got frustrated because most of the dancing required something I didn't have...a partner.  

   In Germany, I went out to clubs dancing.  Out on the dance floor, no one judges you.  The music was intoxicating.  The dim lights hid any embarrassing missteps I might make.  On Friday's country western nights, I tried my hand at the two step.  Not bad, but I kept getting hit in the head with big hats.  I danced to the music from "Flashdance" in the gym...just me, my tights and leg warmers, dancing to "Maniac".      

   In Korea, I discovered line dancing was not for me.  Too organized.  Too regimented.  To this day, the Electric Slide makes me cringe.  I wondered if I would enjoy it more if I took the time to learn the steps.  

Doubtful...even paired with a partner, I struggled with steps.  I was obviously a private dancer.  

   I worked at a go go bar while in college.  Its a long story.  Don't ask.  As a Lieutenant, I actually won a dance contest dancing to "Unbelievable".  Again, don't ask.  When I got married, my husband and I would go to the Officer's club with friends to dance.  Good times.  All our friends love to dance too.  When we went to the mandatory social events, my first question was always, "Will there be dancing?"  He loves to dance too (and has much more rhythm than I do).  After each formal gathering, we rated it on the dance music.  

   In Arizona, I tried belly dancing at the recreation center.  I must have been good, because they tried to persuade me to move to the advanced class.  I never did.  The advanced class had an additional requirement where they would perform in public. 

   Lately, I don't dance much.  We still, on occasion, attend formals that end the evening with dancing.  And sometimes, when my husband is at work and our son at school...I turn on the music and I dance in our sun room.  Its okay if the neighbor is sitting on his deck smiling at my loss of inhibition.  I'll still dance.  

   Its funny, all I have is this photo.  In my entire life, I have never actually seen my mom dance.  All I have is the memory...that look on her face...that satisfied free beautiful look on her face that said..."Once upon a time...this made me happy.  I hope you dance".         

Get Them To The Greek?

  This morning my husband thought we'd have some fun.  We did a Greek Yogurt taste test.  A few days ago, I went out to the local grocery store and picked up five popular greek yogurts.  Yogurt choices can be quite overwhelming. 

In the end, I decided not to buy the sixth one I saw because it was over 200 calories.  I tried to get similiar flavors, but that wasn't easy.  Not all yogurts were available in the same flavors.  The yogurts I chose were as follows:

Yoplait Greek  (flavors include strawberry, key lime, peach, blueberry, honey vanilla, plain)
YoGreek (flavors include strawberry, blueberry, honey, vanilla)
OIKOS - Stonyfield Farm organic (flavors include cherry, peach, honey vanilla, caramel, chocolate)
Dannon Greek (flavors include strawberry, blueberry, honey, vanilla, plain)
Chobani Greek (flavors include strawberry, blueberry, pomegranate, black cherry, pineapple, lemon, honey, raspberry, peach, vanilla, plain)

Each brand differed in size, calories, protein and sugar.  I didn't find any with artificial sweeteners like Nutrasweet (aspertame) or Splenda (preferred-aspertame can trigger migraines in some people).  Greek yogurt seems not to be a wise choice if you trying to avoid sugar.  Of note...OIKOS from Stoneyfield claims to give 10% of their profits to the planet.  YoGreek had some very creative packaging separating the yogurt from the granola package.  The kids would love that.  We love the added crunch and health benefits of granola which is why we normally add "bear naked" to ours.  With YoGreek, it comes with the yogurt already.  All were non fat.

Yoplait Greek            YoGreek               OIKOS                    Dannon Greek             Chobani
6oz                            4.6oz                     4oz                           5.3oz                           6oz
160cal                       140cal                   110cal                      120cal                          140-160cal
14grams protein       11grams protein    10grams protein   12grams protein           14grams protein
20grams sugar          13grams sugar      16grams sugar     16grams sugar             18-21grams sugar

So, we lay out the available yogurts in individual bowls.  On the bottom of each, we wrote the name of the brand.  Then, we began tasting.  Which did we prefer in our little imperfect semi-scientific Saturday morning experiment?  Brian's choices differed from mine.  His were in the following order from tastiest to least tasty. 
Chobani 1, Dannon 2, YoGreek 3, Yoplait 4, and Oikos 5.
I chose:
Chobani 1, YoGreek 2, Dannon 3, Yoplait 4, and Oikos 5.
I'm not sure if this will change what we purchase in the future, but it did open our eyes a bit.  I'm thinking, once we deplete our current Greek yogurts, we may go back to non Greek and get our protein from other foods.  I don't like to eat all that sugar.  Maybe all this will help you decide if you want to go Greek.
A helpful link:
http://www.differencebetween.net/object/comparisons-of-food-items/difference-between-greek-yogurt-and-regular-yogurt/

There is a monster in my bathroom

There is a monster in my bathroom.

I try to avoid him, but he is always there.

He knows there are things I have to do there.

If I shut my eyes, he disappears.

But I know he is still there.

I think my monster can change size and shape.

And he has followed me all my life.

When I was little, there were no monsters in my bathroom.

There were no monsters in my entire house.

I think the monsters were afraid of my father.

He was there whenever my mom took me to the doctor.

He was at my school too, in the nurse’s office. 

He was very tall back then.

There have been times in my life

When I really thought my monster was mean to me,

But I know it wasn’t the monster’s fault. 

It was always because I was bad. 

Nowadays, I see him at our family clinic. 

When he is there, he speaks a foreign language.*

I have even seen him on television.

When he is there, he becomes a giant monster.

He sometimes makes me sad.

He sometimes makes me smile.

There is a monster in my bathroom.

I guess he is not so bad.

Lately, he has been nice to me.

And he knows many things.

My husband understands monsters.

He has studied them.

Maybe if I learn more about him,

And I don’t avoid him,

My monster will become my friend.

Maybe, then, he won’t be a monster…anymore. 

*My son says I have to explain the foreign language that my monster speaks is metric.  : )

The Passion and Pain

   The pirates wore them, Julia Roberts kept hers up with safety pins, even cats have worn them.  I've worn them all my life.  My first pair, I wore with a cowgirl dress.  As a young teen, my mother found me a pair at the local thrift store.  They were tan, lace up, with chunky heels.  I had to put tissue in the toe for them to fit, but I loved them.
   In the military, I wore them for two decades...jump, jungle, or desert..I wore them all.  In the beginning, they gave me blisters until I worked them in, and the blousing rubbers always cut painfully into my calves, but I wore them with pride.  They were excellent bargaining tools.  Brian would spit shine them if I agreed to do his laundry (well worth it, he had a talent for shining boots).  I even paid an outrageous fortune to have a pair resoled like tennis shoes, so I could wear them throughout my pregnancy and still be in uniform.  Swollen feet forced some less resourceful pregnant soldiers to wear more comfortable shoes.  To me, that was just unacceptable and well, embarrassing especially on Fort Bragg.            
     I once owned a pair of thigh highs...two sizes to small..but hey, did I mention they were thigh high?  I wore them to a party Brian and I attended at a friend's house.  On the way there, we got a flat tire.  They were so sexy, Brian wouldn't let me get out of the car.  We'd gotten the flat in a somewhat bad Fayetteville neighborhood.  I guess I looked a little like a prostitute.  Well, it was a costume party.
   After returning from Desert Storm, I marched miles and miles in them every day.  They didn't have anything else for us to do until the equipment returned on the boats.  It took months for my feet to recover from that.  Thank goodness for my friend Wilma at Visage.  She healed my feet.
  http://www.visageeuropeandayspa.com/
   I've owned many pair over the years and have found it somewhat painful to let them go when their time came.  My western ones were resoled twice.  I eventually got a new pair the last time I was in Arizona.  I literally planned the visit to a particular store, put it in to my trip itinerary.  
   I have a dozen pair in my closet as I write this, so yes, I think I can safely call my boots a passion.  But the hardest part of having a passion for something is that it often comes with pain.  I could deal with the blisters, I could handle the size issues, but the thing that bothered me on an emotional level was always the fact that I had to work around my thick calves.  Some boots just didn't fit..and I feared they never would.  I blamed my mother for years.  She always claimed to have dancers legs which gave her muscular calf muscles.  But I knew it was me and my big legs, my secret curse.  
    I think wearing boots makes us feel powerful and in control.  Last season, on The Biggest Loser, a contestant cheered with joy when she realized that she had lost enough weight to finally wear boots again.  Right there with you, sister.
   The other day my husband did something he rarely does...he walked in to a shoe store to help me find a pair of boots to go with a new dress I'd purchased.  I'll admit I was hesitant.  I walked fast in and out of aisles hoping to lose him.  I thought perhaps a nice pair of men's shoes would catch his interest and give me the time to try a few boots on...while we wasn't looking.  I would see a gorgeous pair of boots in my size and inevitably, they would not zip over my legs.  Anxiety, depression, tears...I've had them all...over boots.
   Well, that day, my husband did not wander as I'd hoped.  Instead, he brought me a pair of boots he liked.  They were beautiful and perfect for the dress I'd intended on wearing them with.  I honestly came close to asking him to look away. I prepared myself emotionally...then I zipped.  I felt as if I'd completed a half marathon.  They actually fit...they zipped up all the way.  He smiled.
    I told him I'd have to try on both.  I once bought a pair of boots after only trying on the right.  The right leg fit...the left did not.  My stupid right leg had atrophied after knee surgery making me believe the boots would fit.  When I got home and tried on both boots together, I couldn't zip the left boot up.  I was too embarrassed to return them.  I gave them to a friend with beautiful slender calves.
   But this time was different.  I was going home with the most beautiful boots.  As we stood in line, he said, "Its because of all the walking, you know?"  I was so happy.  I had finally, after a lifetime of pain and anxiety, discovered the secret of how to embrace my passion without fear.  Walking had given me shapely, slender calves.  Maybe there is something to this exercise thing after all.

 

Just give me "workout" hair

    Today, the big topic on the morning news was Jennifer Aniston's new hair cut.  Personally, I think its cute...and not because it is similar to my own current do.  Let's face it, Jennifer would be beautiful even if she were bald.
     Even before I could have a say, my hair was a subject of conflict in our household.  My mother was intent on growing my hair to my knees early on.  Then, one weekend, my grandmother had it cut and permed as a way of defying her.  As far as I know, my mother never forgave her for that stunt.
     I, like most other women, have changed my hairstyle over the years for one reason or another.  In high school, I had the Farrah Fawcett cut.  The summer before I joined the Army enlisted, I went short.  It had to be above the collar of my uniform and the short style was easier than having to constantly pin it up.  As it grew out, I tried perms ("big mistake...huge").  When I was in college, I tried going blond.  I even tried a shag.  Later, I just chopped it off and left a rat tail.  Let me tell you, that was a big hit in my National Guard unit. : )
     As a young officer, I had a bob for a while, but in the end, I went short again.  Later, an actress friend of mine (Jeanmarie Simpson), actually used one of my old post baby short hairstyles when she was looking for something new for her one woman play, "Coming in Hot"
http://cominginhotplay.blogspot.com/, based on the book Powder: Writing by Women in the Ranks, from Vietnam to Iraq  (which I have a story in).  http://www.korepress.org/cominginhottourpage.htm
http://www.amazon.com/Powder-Writing-Women-Vietnam-English/dp/1888553251.  I saw the play in Tucson.  She was amazing...by the way.

  
    One day, my husband asked me to grow it out.  So, I did.  I grew it out until it eventually reached my belt line.  Then, I donated to "locks of love" (in 2006).
    Well, I started to grow it out a second time, but soon decided it was time to go simple.  Over the last few years, it has gotten shorter and shorter, layers, even bangs.  
    Lately, when I go to my favorite stylist (who happens to be a close personal friend), I just ask for "workout" hair and she knows exactly what I mean.  At this point in my life, I need it to be easy to style, and easy to manage.  I keep it clean.  I use gentle shampoos.  I make sure I get enough vitamins and nutrients, so I don't lose too much of my hair.  When I first started losing weight, I lost hair.  I lost a lot of hair.  I learned how to unclog a sink (something every military spouse eventually learns) so as to keep up with my constant shedding.  It wasn't pretty.    http://www.holisticonline.com/remedies/hair/hair_loss-nutrition.htm
    My battle of late...to grey or not to grey, that is the question.  I'm not going to sweat about it (because stress can cause hair loss too).  Besides, I am fortunate.  I'm just your average everyday "run of the mill" lady.  The paparazzi aren't chasing me around taking pictures of my latest haircut.

    

Get Naked

  Well, I'll bet that got your attention.  : )  Sometime in the near future, I'll be talking about yogurt.  I figure most complaints about the yogurts on the market center around the size of the container.  They are always too small, hardly enough to satisfy someone after a good workout.  So, to this I say, get naked....bear naked...bear naked granola that is...to add a little crunch to your yogurt.  Just sprinkle a little on your favorite Chobani, Dannon, Yoplait, whatever...and enjoy.

http://www.bearnaked.com/

Bear Naked Granola is found in the cereal aisle of most stores, the health food section of others.  It has no artificial ingredients, no cholesterol, no trans fat, no hydrogenated oil, no high fructose corn syrup, and no artificial flavors.  Yes, it has calories; however, it has less sugar than most cereals on the shelves and it tastes great.  You worked out hard.  You deserve it, right?  

http://www.bearnaked.com/sustainable.asp

Bear Naked is partnered with "Terracycle", part of the sustainable packaging product, in an effort to make a positive impact and reduce the number of bags that end up in landfills.  You can return the bags for rewards for you or your organization.  

http://www.terracycle.net/ 
http://www.bearnaked.com/gear_form/BearNakedGearOrderForm.pdf

    My personal favorite is bear naked peak protein (6 grams protein, 6 grams sugar).  But if you want less sugar, try bear naked banana nut (3 grams protein, 5 grams sugar, 15 grams whole grain), bear naked fit vanilla almond crunch (4 grams protein, 4 grams sugar), or bear naked fit triple berry crunch (4 grams protein, 4 grams sugar).  The bear naked fruit and nut has 14 grams of whole grain (3 grams protein, 6 grams sugar) and bear naked oats and honey flax with blueberries has 320mg ala omega-3's (4 grams protein, 7 grams sugar).  Bear Naked granolas have iron plus dietary fiber.  Of course, if you have a problem with nuts, these are not for you.  Personally, my family is pretty nutty.  That is...we love nuts...almonds, walnuts, pecans, peanuts, and soy nuts...bear naked granolas are full of these.  There's also quite a bit of yummy fruit (blueberries, strawberries, bananas) in their products.
  
    Bear naked products are good for you, good for the environment, and they best of all, they will help you get to the point where you feel proud to get bare naked for real.  : o  Oh, yeah, she went there...    
    

 

Ask not what your body has done to you; ask what you can do for your body

    Sound familiar?  Happy President's Day.  This morning, as the smell of bacon permeates our home, I can breathe a sigh of relief...I just had the most amazing workout.  My husband made bacon...for himself.  I insisted, "Bacon is the devil".  Remember "The Waterboy", with Adam Sandler and Kathy Bates?  I love to misquote movies.  He laughed and made it anyway.  He only ate one piece.  He said he was being good.  I didn't have any.  I was being better.  : )
    Me? I worked out.  Holidays are no excuse to take a day off.  Besides, I have a mission.  Five miles on the treadmill as I watched "The Today Show", 100 repetitions of three different arm weight exercises 5lb (low weight, high rep), 30 15lb front kettle bell lifts, 20 10lb back kettle bell lifts, 100 sit ups, and today, I added 20 push ups (yes, this old soldier does them off the knee).  

    After that, I made a lovely smoothie...one cup crushed ice, one cup water, one scoop whey protein, one tablespoon wheat germ, one banana, and a handful of mixed berries (blueberries, strawberries, and raspberries today)..the usual.  I feel absolutely energized...and its only 1030 in the morning.  Our son?  Still sleeping.
    I'm not thinking about my back, my knees, or any other pains I might encounter.  I'm not going to focus on what has happened to me in the past, how my injuries hold me back from doing things I could do..like run or well, walk up and down stairs without pain.  Instead, I'm going to focus on what I can do for my body...when it gets old, when it gets easier...I'll add something new.  I'll add something creative.  Then, in the end, my workout will be...well...fit for a President!
: )
 

A Daily Dose

    One of the first things I did in my effort to get healthy was to get better at taking my vitamins.  I have tried taking those vitapaks they sell in the local GNC, the ones with the horse pills..painful.  They never failed to make me sick to my stomach.  Too many pills...too intimidating...and I would always fight that horrible gag reflex.
    I tried taking multivitamins.  Our cabinets are filled with vitamins I've tried (note: I need to clean out cabinets).  From Centrum to One A Day to well, whatever looked as if it would fit the bill and give my what I needed as I grew older.  I was actually tempted to buy those prenatal vitamins again because of how wonderful they made my nails and hair look.  : ). But, like the others, they too made me literally sick even if I took them with food.  There was no winning this battle...so I thought.
    I knew they were important, but honestly, taking vitamins shouldn't be so much of a challenge.  Anyway, what vitamins did I really need?  As I said in a previous blog, I went to doctor.  Once I had her wean me off the preventative migraine medication, I felt clean and clear of what I considered drugs.  I asked for advice on vitamins.  She said all I really needed was a multivitamin.  I cringed.  Ugh...isn't there a gummy bear for adults?  A cherry or grape liquid perhaps?  I knew I needed something.  After all, I was eating less.  I was eating better, but still, I had to be missing out on some important vitamin.  And I am not the Spring Chicken I once was, able to go all day on my morning cup of coffee...especially now that I had switched to decaf.
    In the end, she gave me a small, easy to swallow vitamin.  I added a gel Omega-3 supplement (Alaskan Salmon), some Biotin for my hair, skin and nails, and a daily calcium chew.
    The calcium chews I am using now are Caltrate, only because I ran out of my favorites.  GNC's caramel chews are good, but I really need to get back over to the mall vitamin store.  They had the best tasting chews.  Its important to get enough calcium.  One of these chews provides half of what a woman needs for each day.  Did I mention I don't drink milk anymore?  I drink soy milk, soy creamer, etc (an excellent source of protein).  I do get calcium from the yogurt and well, cheese...but I like to take the calcium chews as a supplement.
    If you want to try a dietary supplement, go for it.  Personally, I have tried the Jillian Michaels Fat Burner pills.  They are mostly caffeine, but they do give you an extra boost.  If you try them, make sure you take only half the recommended dose.  Two a day are plenty.  More than that and you might get the jitters.  According to the folks at GNC, they are too potent for many people.  Also, if you take them, do not drink caffeinated drinks (yes, that includes soda...which we all know is poison anyway, right?).  If these pills are too strong, I have heard good things about "Alli" also.
    Make sure, whatever you do, you get enough protein during the day...especially if you are working out.  How much protein do I need and where do I get it?  Let's see, I do drink whey protein in my morning smoothies...thats fifteen grams right off the bat.  Its a start, but where I get the rest?  I don't drink milk anymore, but I do drink soy (more protein there) and I don't eat meat on a regular basis.  Mmmm...there's nuts... ugh...time to research...maybe this will help you also.  

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Foods that contain all the essential amino acids are called complete proteins.  These foods include beef, chicken, fish, eggs, milk (animal sources).  

http://www.rocksolidbodybuilding.com/Protein-content.html

But you can get your protein without adding the meat:  (I have some favorites in this list)...

Grains	Legumes	Seeds & Nuts	Vegetables
Barley	Beans	Sesame Seeds	Leafy Greens
Corn Meal	Lentils	Sunflower Seeds	Broccoli
Oats	Peas	Walnuts
Rice	Peanuts	Cashews
Pasta	Soy Products	Other Nuts
Whole Grain Breads

http://www.dietaryfiberfood.com/protein-food.php

http://exercise.about.com/cs/nutrition/a/protein_2.htm 

http://heartspring.net/list_of_high_protein_foods.html

***Its always best to get what vitamins you can from foods, but be careful to choose what you eat wisely (After all...not too many vitamins in a twinkie, right?).  And don't forget, the family needs their vitamins too.  : )

Personal Fitness

   Its become habit with us.  On most Friday nights, we turn off the alarm clock anticipating a Saturday morning when we don't have to "rise and shine", a well deserved chance to sleep in.  I guess, in some ways, we slept in a little.  We got up at 0700hrs and not 0600hrs.  We have a mission this morning.  We got up as a family and loaded up the truck.  The first stop was the middle school.  Our son is working on his Personal Fitness merit badge for scouts.  He wasn't looking forward to it.  He woke up with a pretty bad cold, coughing and sneezing, but according to the instructor..."If you miss a requirement, you have to start over from the beginning."  I get the impression he is not all that enthused about being out in the cold wind testing young boys on their fitness level.  I'm sure he'd rather they all gave up and decided to begin again in the Spring, say in April.  Being a military family, we are used to sucking it up and driving on even on miserable days.  In the Army, you don't get to take the winter off.  My husband and I know this is a hard, but valuable lesson for growing kids...even those not working on a merit badge.  The show must go on...
   These boys, they are made of stronger stuff.  They would not just give up and start over at a later date.  I could see it in their eyes as they prepared to do what was required.  They are already showing signs of leadership.
   While the adult scout leaders did their testing, I walked the track with one of the moms.  We had a nice chat as we did our laps around the school's outdoor track.  It was cold, but we kept walking.  We compared our back injuries and our shape ups shoes.  The boys did their push ups (some on mats, some on the cold ground), their sit ups, their pull ups (on a hockey goal bar...the leaders were not prepared for pull ups), and their flexibility reaches.  Eventually, they joined us on the track.  We were, by then on our second mile walking.  Some of the boys ran the whole way (like ours...we were so proud).  Some struggled with the cold wind.  A few ran a little, then walked a little.  This was their initial test.  There wasn't really a lot of pressure.
   They would be responsible for creating an at home/school fitness program, then they would repeat this test over the next twelve weeks.  One completed, they would receive the Personal Fitness merit badge, one of the many requirements for Eagle Scout.
   My husband and I will sit down with our son and ask him about his personal plan.  We have all the workout equipment he needs at home.  He already does pull ups at home and push ups.  He even lifts weights.  But he will need more treadmill time and well, I will help him with his sit ups.
   We are fortunate to have a family that considers health and fitness important.  Like many kids nowadays, he has had fitness training from the very beginning.  He is a martial arts black belt (he began at age 5), he has played on baseball teams, and he actively participates in physical education in his school.  He loves to swim, but won't join a team.  I understand.  He's worried the competition will make swimming less fun.  He wanted to ice skate, but last year's snow caved in the roof of the local rink.  Lately, he has been bugging me about getting him into a fencing class.  Contrary to popular belief, I don't believe most kids want to spend all day playing Xbox or talking with their friends on the computer.  I truly believe they want to stay active, but we have to do a better job at making things available to them.  Its difficult.  There is an ungodly amount of homework, many parents work, and neighborhoods are sometimes facilities are too far away.    
   As a kid, I roller skated.  That was it.  But I did it for years, even after I joined the Army.  I used and abused seven pair of skates, just wore them out.  It was my great athletic love, going fast around that rink.  I could not tell you what music was playing.  I could barely hear it.  I was in my own little world when I skated, the wind whipping through my tangled hair.  I lived with bruises, blisters and leg muscle cramps.  But you know what, I would skate today if there was a nearby rink.  Instead, I walk.  And according to the mom I walked the track with today, I walk really fast.  I guess I still imagine being on wheels.  : )  But also I remember...my father had to pick me up from the rink at least three times a week after dark (mom didn't drive).  He would get so mad.  He had to get up for work the next day.  He really didn't want to drive to the skating rink to get me, but he did.  He grumbled every time, but he did it.  I don't think he ever really knew how much it meant to me, the skating, being able to fly around that circle and forget everything.
   That's what staying active does to you.  Its yours and you have to own it...take personal responsibility...as if you were going for that merit badge every day of your life.
 

Little Lady's Black Book

    One of the secrets of my personal success with staying on track is my little black book.  Its black this year.  Last year's book was a little red book.  Color is not really important.  The important thing is I have used these little books to log diet and exercise much like a runner logs their miles.
     Much like any other repetitive activity, keeping track is difficult at first, but it becomes easier over time.  I began logging in April 2010.  At first, I did not log my walking or any other exercise for that matter.  I only logged what I drank, what I ate, my weight on occasion, and well...the days mother nature wrecked havoc on my life.  Recording mother nature explained fluctuations in weight, and onsets of "that time of the month" migraines.  Also, it helped my memory.  At the time, I was still going to the doctor for my preventative migraine medications.  Without fail, they asked the first day of my last period.  I could never remember.
    I have taken my little book everywhere.  I have taken it in the car.  I have taken it on vacations.  Its just the right size to fit in my pocketbook.  It has to be.  Otherwise, I know I would forget to keep track.
    Filling it in is quite simple.  Every morning, I write the numerical day and month, then the day of the week.
I always begin with water and coffee.  I will put a tick mark for each glass of water I drink.  I drink water all day.  For my protein drinks, I list all ingredients except the water (for my protein drinks, I add one cup water and one cup of crushed ice).
    I try to have a yogurt every day.  Several years ago, it seemed as if I was always going to the doctor.  I felt  plagued.  Some doctors blamed the fybromyalgia (I was diagnosed in 2002).  Some blamed perimenopause.  Then there was the antibiotics that also seemed to bring them on.  Ugh...Women out there know what I'm talking about.  Whatever it was that caused them, they were extremely disruptive to my life.  Well, I don't get them anymore.  To be honest, I can't remember the last one I had.  Its been years.  Even before I lost all the weight, they stopped when I decided to make a daily commitment to eating yogurt.  Greek or otherwise, it doesn't matter.  I don't know what ingredient in yogurt fixed my system and set me straight.  I don't really care.  All I know is yogurt has changed my life and I am devoted.  So, one thing you will always find in my little book...is my yogurt.  To the doctor that recommended it, thank you.  I wish I could remember your name.  Yogurt too bland for you?  I throw some granola on it...for a crunch.  It makes me smile.
    I do snack.  I love celery and crunchy peanut butter.  Sometimes I have an apple or a pear.  Sometimes its sliced green peppers and hummus.  Its okay to snack.  Just try to snack healthy.
    In the early evening, when my husband comes home, we have dinner.  Lately, we've been doing a lot of "Keep it light" nights, as my husband puts it.  I've even seen our son making better, healthier choices.  He is motivated, not only by us but, by the fact that he is working on his personal fitness merit badge in scouts.  It also helps that he is taking "health classes" in school.   He has become more conscious of the affects of good versus bad nutritional habits.  It gives me hope that someday I will be able to ween him off his beloved pop tarts.  By the way, we all have our "pop tarts".  With me, its the occasional glass of Cabernet with dinner or maybe a Kalua and coffee on a chilly evening.
   For dessert, I'm usually good.  How about a 10 calorie Jello topped with some 15 calorie whipped cream?  
    On the bottom of every page of my little book, I now log miles walked, weights lifted, sit ups completed, etc.  Really, whatever I do, I try to log it.  Maybe, one day, I'll even log hours slept.  Happy logging, friends.

        

"That's the Glory of Love"

  I once heard Bette Midler sing this song.  If I remember right, it was the movie "Beaches".  


"You've got to give a little, take a little, and let your poor heart break a little
That's the story of, that's the glory of love
You've got to laugh a little, cry a little, until the clouds roll by a little
That's the story of, that's the glory of love
As long as there's the two of us, we've got the world and all its charms
And when the world is through with us, we've got each other's arms
You've got to win a little, lose a little, yes, have the blues a little
That's the story of, that's the glory of love
That's the story of, that's the glory of love" 

  It came to me as I was walking on the treadmill this morning.  This song makes me think of how we live...right now....as a family.  

  Last night, I thought I would treat the boys.  I suggested we have a "Taco night".  Our son looks at me and says, "Mom, can we please have ground beef instead of that ground turkey you always buy?"  Here it was mid-February and I realized I hadn't made anything with beef or pork since the first of the year, since I began my year's resolution to walk a thousand miles for charity and live healthier.  Basically, I had sworn off of eating anything with four legs.  Because I do most of the cooking, my family ate what I served them.  We'd done poultry, fish, veggies only, healthy pastas, etc...but no beef or pork.  

  I thought about it.  They had been really good about supporting me in my efforts.  They had eaten the turkey tacos, the turkey chili, and even the turkey Manwich (secretly, I was planning the next turkey surprise...turkey stuffed peppers).  I decided to reward them.  Besides, nothing said I had to eat the ground beef.  I purchased 93/7 ground beef (93% fat free), the best I could find.  I cooked it with EVOO (extra virgin olive oil) and mixed in some taco powder.   I'll admit, it kind of grossed me out.  I did my best not to touch the meat or drippy blood on the packaging.  

  But, last night, they ate their beloved beef tacos.  They did; however, also have Ortega whole grain corn taco shells, low fat cheddar cheese, tomato, lettuce, black olives, sour cream, and taco sauce).  I ate soft whole wheat tortillas with peppers and onions (blended with fajita mix), lettuce, tomatoes, low fat cheddar cheese, and mango peach salsa).  We all had Bush's black beans which are healthier than refried beans. 

   Everyone was happy.  We even cleaned the mess together.  As they left for their scout meeting, I somehow felt like "Mother of the Year".  I guess its true...the song...you've got to give a little...you've got to win a little, lose a little...its sometimes a trade off...

that's the glory of love.   

      

Long ago on a playground not so far away...

   Long ago on a playground not so far away (about 3 1/2 hours drive from where we currently live), a little girl was given a challenge.  The teacher instructed the children in class to do as many sit ups as they could without stopping.  If they stopped, they were done.  They were to get up and go to the end of the line.  Well, this little girl was already at the end of the line.  To her, it seemed the wait would never end.  She just stood there and watched.  The other students were very good at sit ups.  Would she be able to do them as well?  Soon she would move forward to hold someone's ankles while they gave it their best.  Then, it would be her turn.  The end of class was nearing.  Would the bell sound before she had her chance?  One boy had done one hundred and thirty sit ups during his turn.
   She went up to the designated area and lay down.  One of the students reached down and held her ankles tightly.  She began to do her sit ups.  It surprised her how easy they were.  She chuckled at how so many of her fellow students had grunted and complained.  She was on one hundred and fifty before the bell rang.  The teacher said it was time to finish up.  In the end, she had completed one hundred and sixty-nine sit ups.  She and the student who had held her feet needed a note from the teacher to get to their next class.  As the next class was coming in, she smiled at the teacher.  "I could have done more, you know?"  The teacher just smiled back and gave them each their hall passes.
   From that point on, the girl would have a special relationship with the sit up.  When she did physical fitness training while in the Army, she would sometimes be unable to do the maximum when it came to the required push ups or the run, but over the twenty one years she wore a uniform...she would always max the sit ups.  Even when they gave her rug burns, she loved doing sit ups.  She loved how easy they came to her.  She loved how they tightened her abdominal muscles.  She loved how her husband always noticed.  : )
   Her teenage son was watching her do sit ups on the floor of their living room not too long ago.  He looked at her quizzically.  "Do you do all those without stopping, without even pausing?"  "I haven't really thought about it, but I guess I do", she replied.  "My mind wonders when I do them.  I only think of the counting.  When I get one hundred, I stop because I have other things to do besides sit ups."
   Then she smiled.  "Besides, they are simple.  Every time I try to do ab exercises on that big orange ball your father bought me, I fall off."

        

Finding My Super Power

   There is a question on the blogger interview that asks, what is your superpower?  When I saw that, I honestly had to skip it.  I told myself I would go back to it later.  Did I have a super power?  I have friends with super powers.  Some are super smart.  Some are tenacious beyond belief.  Some have incredible style.  One even has a super memory.  What was my super power?  And what makes it super?  Sure, I can spot a bargain.  Does that me a super shopper?  Well, I didn't think I would be proud to label myself the super spender.  It wouldn't fit on a costume.  Besides, I can't really say I am so super when it comes to remembering to bring those coupons that I cut to the store.  Maybe I am just frugal, thrifty...not yet super.
   So, was I a super athlete?  I work out every day.  I have even gotten to the point where my body seems to be producing a pain suppressing chemical making working out a somewhat pleasurable experience.  I would go so far as to say I have become addicted to getting my workout, not a bad addiction to have.  But, was I indeed an athlete?  I can walk for days.  I can do weights.  I can do hundreds of sit ups without stopping, but I can't do a deep knee bend and I struggle with more than one or two pull ups.  Really, to be a super athlete, don't you need to be good at more than one thing?  You really don't want to watch me play sports.  I'm not super at any of those.
   My husband is easy.  He is one of those "on target" men.  While active duty, he was an expert shot.  I never saw him miss.  Even now, as a civilian, be it at home at work, or at play, he is incredibly focused.  He is on target when it comes to the mission at hand...whatever it may be.  It is his super power.  His slogan would be "Follow me, I know the way" and he really would...know the way.          
   To be officially titled super, I figured I needed to be known for it.  Someone out there had to call you by that super power.  Superman could fly, leap tall buildings in a single bound, see through walls, etc.  Wonder Woman could repel bullets with her magic bracelets, overpower the bad guys with her strength, and fly an invisible airplane.  One thing was for sure.  I wasn't going to find my super power in a comic book.
   So, where does an old broken soldier find their super power?  After a lot of thought, I decided...
I did have a super power.  And it was there all the time.  
   From the time I persuaded my superiors to let me lead my soldiers into Kuwait City (long story..they wanted a male officer to take my place...too dangerous for a female and all) to the time I just said "no" to a simple chocolate cake at a friend's party.  It was there in my actions and it was not deterred by any injury I might have sustained.
   My super power is my will, my determination, my ability to make a choice and stick to it.  This gives me my energy.  It guides me in my purpose to be a healthier, more fit human being...
Yes, willpower was my super power.  Hey, that will even fit on a costume.
What is your super power?

February 2011

F 

A Healthier Love

  I still have all the cards, all the love letters, written before a time when people sent emails and texts.   Someday, when we are gone, the kids will pull out the old red box, sit down and read them, maybe share a story or two.  I've even held on to all the notes that came with the roses.  Simple and short, they are memories of two people who beat the odds.  All the candlelit dinners, all the mylar balloons, all the decadent chocolate...so many years.  So many memorable Valentine's Days.
  I remember the happiest Valentine's Day when we lived in the townhouse in Virginia.  I came out of the bathroom and jumped up and down on the bed like a little kid.  When my husband woke up, I said "Happy Valentine's Day Sweetie".  I told him that according to the stick I just peed on, I was positively pregnant and by the way, it was going to be a boy.  I just knew...somehow.  
   I remember the saddest Valentine's Day in Arizona.  We had just returned from my father's funeral.  I drove him to the Brigade so he could head back, redeploy to the impending war with Iraq.  He reached up and put two heart stickers on the truck's rear view mirror.  In all the months he was gone, and even after he returned, I never removed them.
   I remember when, together, he and I decided to be organ donors adding a bright red heart to our individual driver's licenses.  There is no doubt Valentine's Day has had a special place for my husband and I.
   Last night, I stood in line at a local grocery store and watched the typical day before Valentine's Day shoppers.  For one, there were only men...and they were all carrying the expected flowers, candy, and card.  I wasn't much better.  I really didn't plan anything special this year.  Honestly, my biggest purchase this week has been cold medicine...lots of it (but I'm better now).    
   Saturday night, I was still sick, but well enough.  We were able to attend the Armed Forces Communications Electronics Association (AFCEA) ball.  It was an opportunity to get dressed up and spend a lovely evening with friends and coworkers.  We listened to Lee Greenwood sing.  We enjoyed a tasty meal. He ate my steak (I don't eat beef or pork).  He gave me his salmon.  We drank wine.  We danced.  And, because our son had a scout function the same night, we enjoyed a night alone at the hotel.  We don't have too many of those anymore.  
   I am still enjoying the wonderful edible arrangement my husband gave me on Friday (between the three of us, we already finished off the dark chocolate covered strawberries).  And I am now wearing a beautiful heart necklace our son bought me.  He gave it to me this morning just before he left for school.  
   As I stepped on treadmill to do my morning walk, I thought what could I possibly give to my family after all this on a Monday?  A wonderful dinner in...sure.  We can't go out.  There will be homework.  There always is.  I could suggest we have a family fun night, maybe with a game of dominoes or scrabble?  Or we could watch a movie together and share a big bowl of whole grain popcorn.  Yes, time together is a wonderful gift.  But this year, maybe I'm already giving them more than something that lasts a day.
   I am not in bed, and I am not at the doctor's office.  I am off all my pain medications.  I am more social.  I am less anxious.  I can do more with them because I am less fearful that I will twist or fall or injure.  I suffer less.  I cry less.  I am a lighter, stronger, more fit wife and mom.
   What I have to give my family is a healthier love than before.  Its not something I bought or made.  Its not something I wrote.  Sure, I still gave cards and sweet treats.  But somehow, its better this year, because I have made a commitment to be there, to be my very best, and to love them for longer than I would have before I made this commitment to get healthy.  Happy Valentine's Day to you and all those you love.

The Red Box

Cleaning house

William Jennings Bryan wrote - "Destiny is not a matter of chance; but a matter of choice. It is not a thing to be waited for.  It is a thing to be achieved."


  Today, I chose to ask my husband for a very unusual Valentine's gift.  Today, he and I joined forces and cleaned the house together.  Together, we burned hundreds of calories vacuuming, dusting, scrubbing, sweeping, doing laundry, etc, etc, etc.  We also eliminated several of the honey do list items that have been bugging me for months now.  We bagged up all the old VHS tapes.  We hung frames that had been laying around.  We moved furniture.  
   I'd say we achieved quite a bit.  Household chores, that would have taken me several days to accomplish, are pretty much complete now...except for a bit more laundry and remaking the beds.  Sometimes I think every day is dedicated to some form of housework.  Don't get me wrong.  I'm not complaining.  It is, after all, a great way to burn calories.  Lately, I'm all about the burn.  But, it is rather frustrating when I mop the floor only to have someone walk in at the end of the day with muddy feet.  I am not a maid.  I am, as Rosanne Barr once put it, "A Domestic Goddess".  : )
   I did have a maid service.  In fact, I've had four.  Its become a bit of a joke now.  I am notorious for my impatience with professional cleaning services.  What can I say?  I have high standards.  
   I fired the first service because they let our exclusively indoor cat out while they cleaned, then denied ever doing it.  Our son rode around the neighborhood on his tricycle putting up signs for our missing kitty.  We never saw her again.
   I fired the second because they kept breaking things.  Sure, they apologized, but some things cannot be replaced.  Some things are priceless memories from our numerous military moves.  
   The third stayed with us until we relocated.  I wish I had her here now.  Edna was a retired Army First Sergeant, and she was extremely disciplined.  She came every week, worked for a set price of $10 an hour, and always had a plan of attack when it came to cleaning.  She became like part of the family.  She convinced our little boy that cleaning was fun.  She taught him how to dust and vacuum (nowadays, its not so easy).  The day I was retired from the military, I was sad and alone.  My family was thousands of miles away, and my husband was deployed to Iraq.  Edna was the one who sat and comforted me.  I would have never fired her.       
    The fourth maid service stayed with us for quite a while.  They lost our business by not listening.  I told them specifically when to come over.  They came an hour early, walking in the house without warning and startling my stepson as he stepped out of the shower.  One look at his face when I came home and I knew they had to go.  They called me and apologized, asked if they could clean my refrigerator as a way of making amends.  But I was angry.  I told them to give me some time to cool off.  I might ask them to come back one day.  I guess others had issues too.  Before I could change my mind, they went out of business.
    I haven't decided if there will be a fifth.  Right now, the best choice seems to be to clean the house ourselves.  If I did hire another maid service, I would have less spending money, but I would have more time to myself.  There are several pluses to doing it ourselves.  First of all, I burn calories.  Secondly, my husband gains a healthy respect for all I do for the family.  And third, our son he has earned his "Family Life" merit badge in scouts.  If I could just convince him that the chores he did for the merit badge are supposed to be things he does all the time.   
    Right now, I'm glad we've chosen not to have a maid service.  And I'm glad I chose to ask my husband to do this with me as a loving Valentine gift, in lieu of a bouquet of flowers that would eventually shed pedals and leaves all over the kitchen (something else to clean).  With all we did today, I think he appreciates what I do on a continuing basis.  Though, it is good to remind him on occasion.  Did I mention he is now asleep on the couch.  Poor guy...guess all that manual labor wore him out.  Me?  The buzzer just went off.  Time for me to fold clothes.  I could wake him and ask him to help.  No.  I'll let him sleep.  I wonder how many calories I'll burn folding laundry...Hey, what's the rule?  It all counts, right?  
    I should note that he did give me a beautiful bouquet of fruit from "Edible Arrangements".   I love these because they are really healthy and everyone can benefit (dark chocolate covered strawberries not pictured).  And afterwards, we went out on a date.