Excuses Give Us Permission to Fail~

In the Rally Room we have women from all over the world who are all very like minded and offer information, advice, encouragment, and support.  This was posted there this morning and I had to share. 

It made me reflect on the beginning of my journey to find a healthy me when I was in my 20's.  I read a couple of books that made me realize that I had to stop blamming other people for my choices. If I wanted to change my life and how I chose to live it that "I" would need to take the steps.  It wasn't my past, the people in my present.......it was the Now and Me and the choices I made and my Faith in God to help me through~

Enjoy~

Excuses Give Us Permission to Fail

By: Nancy Howard : 2/5/2011 7:00:36 AM : 58 comments : 4,225 Views

"If a man really wants something he will find a way, if he doesn't he will find an excuse." Stephen Dolley, Jr.


The above quote was one of the first inspirational quotes I read when I joined SparkPeople over five years ago. It made such an impact on my life that I began to look at quotes or mantras, as some people like to call them, as a blueprint for changing my life.
For me, excuses allowed me not to have to take responsibility for the events in my life, whether that was eating well, making time for exercise or even organizing my home. After all I had so many more important things to take care, therefore excuses became my way of coping--in other words, it wasn't my fault. How could I exercise when I had work or family obligations to take care? How could I eat healthy when I didn't have time to plan and shop? How could I possibly get my finances under control when I just didn't have the time? And the list could go on and on.
When I read the quote from Stephen Dolley, Jr. it was an AHA moment for me. It made me realize that I alone was responsible for everything that happened in my life. I could no longer blame bad genetics for my high blood pressure or a 6th grade P.E. teacher who told me I would never be a runner. It was time for me to grow up and face the music as they say. It was time for me to take responsibility and quit blaming fast food restaurants for the bad choices I was making. No one made me drive to Mickey D's to pick up a serving of extra large fries and a Diet Coke except me.
If I was going to get healthy that meant I had to do the work. I could complain until the cows came home or I could step up to the challenge to make me the healthiest me I could be. However, that did mean that I would have to let go of my need for perfection and just strive to do my best every day without associating guilt and shame for my lack of control.
A few years ago I attended a seminar by one of the country's premier Sports Registered Dietitian's, Nancy Clark, and the words she shared made such a profound impact on me when she said, "Just because you had a not so great breakfast or lunch does not mean you can't have a wonderful, healthy dinner. Every meal brings the opportunity for making healthy choices."
That is true for everything we do. We do not need to wait until the first of the week, the first of the month or even the first of the year to embrace the changes we need to make in order to live a healthy lifestyle. Every small change we make that moves us closer to being who we are meant to be is moving us in the direction to be our true authentic self. Excuses take the responsibility away from us and do not allow us to grow and succeed. We all deserve to be a success, but as long as we have and make excuses we will only give ourselves permission to fail.

Genuine Desire~

Good old Ralph Marston~ I love this! 

Genuine desire

What you most fervently desire pushes you to give the best you can give. In focusing on those things you wish to attain, you'll activate the strength and discipline necessary for their achievement. It is never selfish to desire what you genuinely desire. What's selfish is stifling those desires and declining to give the world your own unique greatness.
The fulfillment you seek will not take anything away from anyone else. In fact, in the process of bringing about that fulfillment you add much value to the lives of those around you.
Real, lasting, meaningful success is built by creating value. Your desire for some particular outcome motivates you to achieve, and as you achieve you lift others up as well.
Those things you are positively passionate about enable you to discover powerful, effective ways of creating new value. When you follow your dreams, you lead other people to theirs.
Listen to the stirrings of your own authentic desires. When you're clear about what you wish to do, there's no limit on how high you can lift the whole world.
-- Ralph Marston

Go after what you Desire!!  In the process of that fulfillment you add much value to the lives around you!  Let's Lift the world~

Superfoods!!

Over the yeas I've read alot about nutrition and I've come to incorporate many of the Superfoods into my diet. 

Thought I'd share an article from WebMD on the Top Superfoods Everyone Needs~  Cheers to Good Health

'Superfoods' Everyone Needs

Experts say dozens of easy-to-find 'superfoods' can help ward off heart disease, cancer, cholesterol, and more.

By Susan Seliger
WebMD Feature

Reviewed by Charlotte E. Grayson Mathis, MD

Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You'd surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutritionfor aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."

You don't need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a 'real' (unprocessed) food," Somer points out. "You don't find fortified potato chips in the superfood category."

How to Enjoy Nutritious Exotic Fruits

Top Superfoods Offering Super Health Protection

·        Beans

·        Blueberries

·        Broccoli

·        Oats

·        Oranges

·        Pumpkin

·        Salmon

·        Soy

·        Spinach

·        Tea (green or black)

·        Tomatoes

·        Turkey

·        Walnuts

·        Yogurt

Blueberries -- Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish -- Superfoods for the Heart, Joints, and Memory

"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's," Somer says. "There is some evidence to show that it reduces depression as well."

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy -- Superfood to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber -- Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.

Tea -- Superfood for Lowering Cholesterol and Inhibiting Cancer

"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.

Calcium

OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

·        Age 9 to 18 -- 1,300 mg

·        Age 19 to 50 -- 1,000 mg

·        Age 51 and over -- 1,200 mg

And Finally, the Yummiest Superfood Yet ... Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that's our kind of health food!

Some of my favorite meals are:

Oatmeal with Frozen Blueberries.  You can throw some walnuts in there too which I do sometimes or oatmeal with canned pumpkin, walnuts or almonds, and cinnamon.

Cooked Lean Ground Turkey and add some pasta sauce, spinach, red bell pepper, black beans, brown rice......Yummy and full of great nutrition!

Extra Lean Ground Turkey with chopped red onions, spinach, egg, and half cup oats.  You can make a meat loaf with it or burgers.

Green Salad with Romaine Lettuce, Spinach, Chicken, Red Bell Peppers, Cucumbers, Salsa, Basil, Avocado and Cottage Cheese.

Use your imagination~  There's So Much you can Do just building off the base of Superfoods!!!!

Recipes for Clean Eating~

Making changes to the way you eat can be challenging.  It's 80% of our Success.  But where do you start?  Start by cleaning out your frig and pantry.  Look at the labels.  Get rid of anything with High Fructose Corn Syrup.  If it's White, you don't need it........Sugar, flour, rice, potatoes.  Shoot for things that will keep your blood sugar stable and not cause spikes.  You can google the lower glycimic food choices out there so you know the better choices.

We are so Blessed with so much out there now.  It's easy and cheap to find recipes that will fit into our life and find the info that we need.  Just Google it!!

I'm adding some links that might help some get started:

http://www.amazon.com/Biggest-Loser-Family-Cookbook-Budget-Friendly/dp/1605297836#reader_1605297836

http://bodyforlife.com/library/articles/nutrition/first-week-meal-plan

http://eatcleandiet.com/food_and_recipes/clean_recipe.aspx

Powerful Expectations

This was written by Ralph Marston whom I happen to think is Awesome!  Great Wonderful Words to Marinate in~ 


Powerful Expectations~

What are you doing when you're not thinking about what you're doing? You're busy fulfilling the most sincere expectations you have for yourself.
That's why your expectations are so important. They take control during the times when you lose yourself in whatever you're doing, and thus they exert a powerful influence. When you truly expect something, it's like programming your mind to seek it out every chance it gets. Expectations have a way of becoming reality even in the moments when you're not aware that you're making them happen.
Your genuine expectations of others work in a similar fashion. The expectations you have for someone else are communicated to that person in a way that can easily override whatever you do or say on a conscious level.
Real, ingrained expectations go beyond intentions, beyond pronouncements, beyond the surface, to a level that is deep and undeniable. Whatever you truly expect to happen, is very likely going to happen.
So expect the very best, of yourself and of others, with sincerity, conviction and persistence. Almost as if by magic, it will come to be.
-- Ralph Marston

I Just Love this Line...........
Whatever You Truly Expect to Happen, is Very Likely Going to Happen!!

If you Expect to have Success!!  It can be yours~
If you Expect to Fail~  It will be yours~

Choose Success!!  Expect the Very Best!!  "Work" toward what it is that you're seeking~

What's in Your Shopping Cart?

My choices have sure changed over the years.  It's been a gradual learning process as to what's healthy and what we'll get me to the goal I am trying to achieve.  What works well with time constraints, budget and so on.
These day's I'm buying a lot of organic foods and basically shop 3 places.  I go to Costco, Safeway and Trader Joe's.  Sometimes I get to Whole Foods but it's a drive and so that doesn't happen to often. Sometimes I go to the local produce stand, but that's usually when the weather is nice.  I can afford to buy the Organic now but years ago when I first started changing my diet and had a family and was on a budget I went with regular grown.  I think organic taste better.
I would love to have the land to raise my own chickens, grow my own garden and have my own fruit trees but I don't and so these are some of the foods that I shop for frequently.

Costco:

Organic Eggs
Organic Frozen Blueberries and Fresh ones when in season
Organic Apples
Oranges
Organic Chicken
Steak
Atlantic Salmon
Halibut
Organic Carrots
Green Beans
Asparagus
Artichokes
Organic Chicken Stock
Yams
Tomatoes
Onions
Organic Olive Oil
Organic Ground Beef or the frozen Chubs of Ex Lean Ground Beef
Quaker Oatmeal
Organic Raisins
Almonds
Walnuts
Japanese Green Tea
Tuna
Avocado's
Chicken Apple Sausage
Smart Water

Trader Joe's

Brown Rice Tortilla's
Organic Frozen Brown Rice- Cooks in 3 min in the microwave
Frozen Steal Cut Oats- Cooks in 3.5 minutes
cucumbers
Organic red bell peppers
Organic Romaine Lettuce
Organic Canned Pumpkin- When in season
Organic Unsweetened Applesauce
thin pork chops

Safeway

Organic Baby Leaf Spinach
Organic Bananas
Onions
Mushrooms
Celery
broccoli
Frozen Petite Brussel Sprouts
Unsalted Fresh Ground Almond Butter
Unsweetened Almond Milk
Quaker Rice Cakes
Lundenberg Rice Cakes
Tea's
Ex Lean Turkey
Ground Bison
water chestnuts
No Salt Small Curd 1% Cottage Cheese
Best Foods Olive Oil Mayo
Good Belly Priobotic Plus Blueberry Acai Flavor
Rice pasta
and so Much More..........

Oh and I get my protein powders from Bodybuilding.com.  They have Excellent Customer Service!
My favorite Protein Powder is:  Magnum Quattro  It doesn't give me gas, shakes up easy, and taste great!!  It is a bit pricey though...........second runner would be "ON Whey"  Optimum Nutrition.  It's cheaper, shakes up great too and they have a ton of flavors.  It doesn't bloat me either.

For adding muscle and Recovery:  Branch Chain Amino Acids, L Glutamine, NO XS, NoXplode

I also use Juice Plus to get my vitamins.  I take Fish Oil, Calcium with D, Focus Factor, Vit E, Move Free for joints and Buffing and Boosting pills.

I'm always interested to try new things and I love when I see what other people are doing and eating.  I hope this Blog may have given you some ideas and something new for you to try : )










 

Editing Your Choices for Daily Living~Don't say DIET!

Editing your Choices for Daily Living~

I saw this the other day and I thought that’s a great word.  I don’t like the word DIET  because most people think of diet and they need to eat foods that only a rabbit would be interested in.  You can only do that for so long and then it gets hard and frustrating and you always feel weak.  Who Wants to Live Like That?

In my younger years I tried many DIETS and not one of them were sustainable. 

Take that word though and change it around and you get EDIT. 

Learn how to Change your Food Choices to get give you a Healthy Body which in turn will give you a Better Life and will not leave you feeling hungry, tired and cranky.

I remember when I started to edit my foods I had no idea what to eat to turn myself around.

Body For Life is a book that really opened my eyes as to what Choices I need to make to help me reach my goals.  Body For Life……….this is your Body For Life and you NEED to figure out how to EDIT what you’re doing.  It also taught portion control without having to count calories.  At that time counting calories wouldn't have worked for me. I didn’t have the time or energy.  I could eye a portion though which was better than what I was doing before.  It also showed many transformations of people that were successful in applying the Changes in Food, how you pair your foods together, and how you workout to get you on a Better Road for Life.  I’m very thankful that I found that Book because it really was a Great Tool for me and helped to transform me into feeling and looking better.

Here is a foodlist that I used to help me:

MEAT/POULTRY – 4oz portion
Frozen, skinless chicken breasts
Low-fat sliced chicken or turkey deli meat
Eye of round beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak

GRAINS/Carboydrates- no bigger than a fist full
Old-fashioned oatmeal
Whole-wheat tortillas
Whole Wheat Bread- 1 slice
Brown rice

 PRODUCE/Greens 
Celery
Water chestnuts
Scallions
Low sodium dill pickles
Spinach leaves
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
Romaine Lettuce
OnionsRed potatoes

 Asparagus

Green Beans
Fresh mushrooms
Canned kidney beans

SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder

OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinegar
Italian vinaigrette
Low-fat mayo
Cooking spray

FRUIT/Carboydrates
Blueberries
Raspberries
Apples
Peaches
Strawberries
Pears
Grapes

DAIRY
Grated low-fat Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded low-fat Mozzarella cheese
Low-fat String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt

FISH
Canned tuna packed in water
Salmon filet
Trout
Haddock

TOPPINGS/CONDIMENTS
Sugar-free syrup
Fresh lime juice be mindful of added sugar
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce
Lime juice
Sugar free applesauce
Splenda^®*
Baking powder
Lemon juice
Mixed nuts
Ketchup use sparingly because of sodium content
Dijon mustard

Editing your life is all about Steps and moving forward and applying them.  As you begin to change your body will ask you for more.  You see how good each change makes you feel and your body will actually hunger for more.

I found Buffmother.Com a couple of years after Body For Life.  This took me yet to another level of feeling good, becoming even more in tune with my body, and support and encouragement from other women.  At the time I found Buffmother I was going through Peri Menopause and I read some of what Michelle had on her website.  I was that woman that was deeply affected my PMS.  I knew that what she was preaching was true.  She had a write up on supplements that you could take to help with the symptoms and I had already been taking some of them and found relief and so her words got my attention as I knew that she was on to something.

 She now offers her Hormonal Timing Pills that have the supplements in them so you don’t need take a bunch of pills to find the same relief.

This was taken from her website Buffmother.com:

After realizing that these symptoms came at the same time each month, I finally connected my symptoms to PMS. My PMS was negatively impacting every aspect of my life for about 2 weeks of every month! As I researched the subject I found that many women, as they have children and enter into their 30’s, have more PMS symptoms. Up to 85% of women suffer some of the 150 symptoms called PMS.

What caused my PMS? I am very healthy and fit, so why was I suffering so badly? My knowledge of nutrition led me to a possible nutrient deficiency. I started simple supplementation of key “hormonal support” nutrients including: B-6, magnesium, calcium, vitamin E and B-12.

Three months into my faithful supplementation I had my first symptom free cycle!!

Every female needs to realize the important role that vitamins and minerals play in supporting our natural hormonal cycle. Regardless of whether or not you suffer negatively from PMS, the female hormonal cycle affects every woman. As the mother of 3 young girls, I believe that from birth there is a “time of the month” for every female.

If you do suffer PMS, there is hope before turning to an antidepressant or taking the pill for relief, please try following Hormonal Timing and taking The Hormonal Timing pill. My key breakthrough came when I realized that my body needed required special supplementation depending on each particular phase of my monthly cycle. The Hormonal Timing Pill uses next generation technology to help minimize the negative effects we feel from our hormones each month (PMS).

Remember YOU are in control of your body, life and legacy.

Buffmother also uses a simple guideline for eating called KISS.  5 proteins a day, 4 Carbs a day, 3 Healthy Fats a day, 2 or more Greens, and 1 small treat if you’re working on your Metabolism.  When you’re trying to loose weight you drop a carbohydrate and a treat.

Part of success to Editing your Life is who you surround yourself with.  What kind of support and encouragement you get.   I found my support at Buffmother.com.  This for me was a community of likeminded women who all wanted the best for each other.  In this community we share our workouts, eating, new food finds, life……it’s a positive place where you can be accountable and find Inspiration and Hope!! 

Editing your choices is a process.  Don’t think you need to be Perfect to make your changes work.  Remember this is your Body for Life and there’s going to be those days when you fall off of your good Choices.  You do however need to get back in the game when you do and don’t Wait for Next Week on Monday to get started!!  Start TODAY with what you know!  I’ve been there before too……..”Wait till Monday” is a concept that leads to failure and makes you feel awful.  In high school my wait till Mondays added an extra 10 pounds on me and I know for many other people it’s worse.

Get started TODAY!!

Change your LIFE NOW!! 

It’s NEVER too late! 

YOU ARE WORTH IT!!

1) Edit your Food Choices (Eat 5-6 small meals a day)

2) Add some Exercise into your Life

3) Find a Support and Accountability System

4) Supplement your body

In my next Blog I’ll be sharing Food Choices and what I put into my "Shopping Cart" Today.

My protein, carbohydrate, fats, and green Choices.