Recovery Day….

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REST MAKES MY MUSCLES!!!

YES….I am a RECOVERY girl….I believe in the healing powers of rest, sleep and the fabulous benefits this has on my body.  In fact, I know that my lean gains are made during this very important time and I will not deny myself…so another way I maintain my 47 year young physique is to get plenty of rest and when my body is screaming for a recovery day…I LISTEN.  What does that mean…sitting on the couch watching & wasting precious hours in front of the TV eating crap…hell to the NO.  What it does mean is I do not plan a workout for me and if I do…it is active recovery….possibly a walk or even a stretch program in the studio in between clients.  It is also a fabulous time for me to catch up on paperwork, writing programs and the to-dos that are always there.  It also means that I stay true to my 5/6 small meals per day and using my palm size portion philosophy.  I will not be burning as many calories today, so my portions will remain a bit smaller, but very frequent…full of lean protein, fibers, antioxidants, and fabulous healthy fats.  This is very important for me as well being a woman at 47…meaning the healthy fats, especially flaxseeds, which studies have proven assist with hormone balance.  Ladies you know what I am talking about…pre-menopausal symptoms can be a bear…that will be a whole other subject though.  Back to recovery…exercise brings about tissue trauma in need of repair…do not let this alarm you.  It is a good thing and the way my body builds lean mass…when I feel DOMS (Delayed Onset Muscle Soreness) that simply means that the muscles have been challenged & micro-tears of the soft tissue are bearing fruit.  Recovery allows for building & repair of the stressed areas and PRESTO…MUSCLE!!!!  Of course there is a difference in…YIKES…I tore my muscle and …WOW...I worked out and feeling the fitness love today.  Usual post workout soreness should last no longer than 24-48 hours.  Sometimes it is the second day after my workout that I feel the DOMS the most and then I count from there how long the recovery lasts.  I try to get at least 6-8 hours of sleep per night…very important for healthy recovery and in general.  Sometimes taking a rest or recovery day is hard because I LOVE to workout everyday…however…I know that it is counterproductive to over-train.  Not allowing my body to rest will set me up for chronic injury, disturbed sleep, burnout, decreased immunity, and so many things that do not say Stay Healthy.  Fitness is all about balance and being obsessive about my exercise to the point where my life & health are negatively affected is NOT a good thing.  So today I rest and allow my body to grow beautiful muscle and to regenerate so that my next workout I feel ready to challenge myself…it is like going on a mini-vacation for the day and coming back home to my comfort zone…my studio and me!  Oh another personal share…..I DO NOT WATCH TV….well, rarely…I am not kidding…and DEFINITELY NO TV IN THE BEDROOM…Big NO NO...I will let you think about that;)

My Workout of the Day: RECOVERY Active Rest

MY MEAL 3...SO SIMPLE STAY HEALTHY GOOD!

My Nutrition of the Day:

Coffee, one cup
1-Early Morning shake (small)
2-Mid Morning Shake (more like a meal)
3-Egg Whites on Sprouted Bread
4-Protein Balls & Sweet Potato
5-Spinach Apple Cran Salad w/Walnuts & Grilled Fish
6-Protein Pudding (maybe..depends on time of meal 5)

Motivation of the Day:  Not Having the Time to Take Care of YOU IS NOT AN OPTION

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Stay Healthy!

Double Chocolate Chunk Cupcakes...

I found this recipe used to make a cake on 101 Cookbooks and used it to make cupcakes for my daughter's 3rd birthday party. They were a big hit with adults and children alike! I forgot to post them, but have had a few people ask for the recipe since and so I am finally getting around to sharing this scrumptious treat! They are made with maple syrup instead of sugar and they were topped with this delicious Maple Syrup Whipped Cream, that made them SO SUPER delicious- the whipped cream frosting is a MUST! Don't skip out of the best part!!! So here we go...

Ingredients:

2.5 cups flour

(I used 1/2 whole wheat & 1/2 all purpose)

3/4 cup cocoa powder

1 TBSP baking powder

3/4 tsp sea salt

1/2 cup coconut oil (or soft butter)

1 cup REAL maple syrup

2 eggs, beaten

2 tsp. vanilla

1 cup coconut milk, room temp

8 oz. chocolate chips

Directions:

Preheat your oven to 350. Mix your dry ingredients together- flour, cocoa powder, baking powder, & sea salt. (NOTE: when choosing your flour, remember that whole wheat flour will leave you with a denser cupcake, so choosing to mix it with something else, like all purpose flour will alleviate that a little. For the lightest cupcakes, choose to use all purpose flour). Sift all your dry ingredients together, then whisk your coconut oil with your syrup and then add you beaten eggs, vanilla, and coconut milk. Mix thoroughly adding your chocolate chips (whole or chopped) to the batter. Pour into lined cupcake tins and bake for 15- 18 minutes until you can remove a clean toothpick from the center of a cupcake. Let them cool, and frost before serving. Don't frost these guys too far in advanced because the cupcake will absorb the frosting and become soggy.

Maple Syrup Frosting:

Ingredients:

1 cup heavy whipping cream

1/4 cup real maple syrup

1/4 cup softened butter

Directions

Simple. Add all ingredients to a bowl and beat with an electric mixer until peaks form (about 5 minutes or so) then refrigerate or put a dollup on top of your cooled cupcakes.

Interview with Jimmy Moore, and basics of intima-media thickness and plaque tests

Let me start this post by telling you that my interview with Jimmy Moore is coming up in about a week. Jimmy and I talk about evolution, statistics, and health – the main themes of this blog. We talk also about other things, and probably do not agree on everything. The interview was actually done a while ago, so I don’t remember exactly what we discussed.

From what I remember from mine and other interviews (I listen to Jimmy's podcasts regularly), I think I am the guest who has mentioned the most people during an interview – Gary Taubes, Chris Masterjohn, Carbsane, Petro (a.k.a., Peter “the Hyperlipid”), T. Colin Campbell, Denise Minger, Kurt Harris, Stephan Guyenet, Art De Vany, and a few others. What was I thinking?

In case you listen and wonder, my accent is a mix of Brazilian Portuguese, New Zealand English (where I am called “Need”), American English, and the dialect spoken in the “country” of Texas. The strongest influences are probably American English and Brazilian Portuguese.

Anyway, when medical doctors (MDs) look at someone’s lipid panel, one single number tends to draw their attention: the LDL cholesterol. That is essentially the amount of cholesterol in LDL particles.

One’s LDL cholesterol is a reflection of many factors, including: diet, amount of cholesterol produced by the liver, amount of cholesterol actually used by your body, amount of cholesterol recycled by the liver, and level of systemic inflammation. This number is usually calculated, and often very different from the number you get through a VAP test.

It is not uncommon for a high saturated fat diet to lead to a benign increase in LDL cholesterol. In this case the LDL particles will be large, which will also be reflected in a low “fasting triglycerides number” (lower than 70 mg/dl). While I say "benign" here, which implies a neutral effect on health, an increase in LDL cholesterol in this context may actually be health promoting.

Large LDL particles are less likely to cross the gaps in the endothelium, the thin layer of cells that lines the interior surface of blood vessels, and form atheromatous plaques.

Still, when an MD sees an LDL cholesterol higher than 100 mg/dl, more often than not he or she will tell you that it is bad news. Whether that is bad news or not is really speculation, even for high LDL numbers. A more reliable approach is to check one’s arteries directly. Interestingly, atheromatous plaques only form in arteries, not in veins.

The figure below (from: Novogen.com) shows a photomicrograph of carotid arteries from rabbits, which are very similar, qualitatively speaking, to those of humans. The meanings of the letters are: L = lumen; I = intima; M = media; and A = adventitia. The one on the right has significantly lower intima-media (I-M) thickness than the one on the left.

Atherosclerosis in humans tends to lead to an increase in I-M thickness; the I-M area being normally where atheromatous plaques grow. Aging also leads to an increase in I-M thickness. Typically one’s risk of premature death from cardiovascular complications correlates with one’s I-M thickness’ “distance” from that of low-risk individuals in the same sex and age group.

This notion has led to the coining of the term “vascular age”. For example, someone may be 30 years old, but have a vascular age of 80, meaning that his or her I-M thickness is that of an average 80-year-old. Conversely, someone may be 80 and have a vascular age of 30.

Nearly everybody’s I-M thickness goes up with age, even people who live to be 100 or more. Incidentally, this is true for average blood glucose levels as well. In long-living people they both go up slowly.

I-M thickness tests are noninvasive, based on external ultrasound, and often covered by health insurance. They take only a few minutes to conduct. Their reports provide information about one’s I-M thickness and its relative position in the same sex and age group, as well as the amount of deposited plaque. The latter is frequently provided as a bonus, since it can also be inferred with reasonable precision from the computer images generated via ultrasound.

Below is the top part of a typical I-M thickness test report (from: Sonosite.com). It shows a person’s average (or mean) I-M thickness; the red dot on the graph. The letter notations (A … E) are for reference groups. For the majority of the folks doing this test, the most important on this report are the thick and thin lines indicated as E, which are based on Aminbakhsh and Mancini’s (1999) study.

The reason why the thick and thin lines indicated as E are the most important for the majority of folks taking this test is that they are based on a study that provides one of the best reference ranges for people who are 45 and older, who are usually the ones getting their I-M thickness tested. Roughly speaking, if your red dot is above the thin line, you are at increased risk of cardiovascular disease.

Most people will fall in between the thick and thin lines. Those below the thick line (with the little blue triangles) are at very low risk, especially if they have little to no plaque. The person for whom this test was made is at very low risk. His red dot is below the thick line, when that line is extended to the little triangle indicated as D.

Below is the bottom part of the I-M thickness test report. The max I-M thickness score shown here tends to add little in terms of diagnosis to the mean score shown earlier. Here the most important part is the summary, under “Comments”. It says that the person has no plaque, and is at a lower risk of heart attack. If you do an I-M thickness test, your doctor will probably be able to tell you more about these results.

I like numbers, so I had an I-M thickness test done recently on me. When the doctor saw the results, which we discussed, he told me that he could guarantee two things: (1) I would die; and (2) but not of heart disease. MDs have an interesting sense of humor; just hang out with a group of them during a “happy hour” and you’ll see.

My red dot was below the thick line, and I had a plaque measurement of zero. I am 47 years old, eat about 1 lb of meat per day, and around 20 eggs per week - with the yolk. About half of the meat I eat comes from animal organs (mostly liver) and seafood. I eat organ meats about once a week, and seafood three times a week. This is an enormous amount of dietary cholesterol, by American diet standards. My saturated fat intake is also high by the same standards.

You can check the post on my transformation to see what I have been doing for years now, and some of the results in terms of levels of energy, disease, and body fat levels. Keep in mind that mine are essentially the results of a single-individual experiment; results that clearly contradict the lipid hypothesis. Still, they are also consistent with a lot of fairly reliable empirical research.

MANGO MADNESS!!!

I confess... we are OBSESSED with Mangoes over here! We just can't get enough of them... and lucky for us there are so many GREAT health benefits to go along with the amazing flavor and tropical vibe, that you can justify splurging on them. They are a little more expensive than most fruits (check out Costco, a box or 8 for $6.50) but 1 of them can be enjoyed by a few hungry fingers. We have them with breakfast or as a snack or mixed in with another fruit like strawberries for dessert- and I {confession} eat one almost every night (when we don't have them for dessert) before I hit the hay! They are so delicious and this is the warm season to enjoy them- so dig in before they are gone!

Our current favorite dessert in this household...

Here are some known Health Benefits of Mangoes:

• Super good for digestion because they are high in Pectin & Fiber
• High in Vitamin A, B, C, & E as well as Iron, Copper, Magnesium & Potassium--- see they are loaded with good stuff!
• Help lower levels of LDL cholestrol
• High in Antioxidants therefore, a fighter of cancer and heart disease

Random fact: Mangoes are from the same family as pistachios & cashews?? Yes it's true! Weird huh??

Don't forget, you can also make some Mango salsa, or Mango Sorbet, add it to smoothies or puree it for baby food.... the possibilities are endless!

New and In Stock: St. Feuillien and Green Flash Collaboration

New in stock: St. Feuillien and Green Flash Biere De L'Amitie Collaboration Ale

Back in stock: The Bruery Trade Winds and Orchard White, Grand Teton Lost Continent, Allagash Victor and Victoria

Struggling ….OH POOH!

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Me and My Blogging Area

YES…I have days like these.  I am not some un-human human…that sounds funny.  Sometimes people think that I am some super human never struggling, never burned out, never unmotivated, never eat a cookie, never tired woman of a woman, super trainer…WRONG.  I mean really, really???  Let me just say for the record…I am struggling today.  In fact, it was hard to get up this morning and I thought…crap, am I coming down with a cold…a bit of a scratchy throat…and just BLAH…YES really BLAH.  I was motivated by hubby this morning to drag my bootie to the ARC trainer and I originally had it set for a 30 minute strength run...and what the heck was I thinking…one of the hardest programs on the thing…it was a love hate relationship with my ARC…and I stopped at the 20 minute mark.  YES…the damn thing defeated me, or did it?  Let me think…what I did was the BEST that I could with what I had today…so I was not defeated…but ACCOMPLISHED.  I did continue into an arm/core/stretch program for an additional 20 minutes.  This was not going to be the day for interval training…NO WAY.  I am having one of those days where everything seems a bit overwhelming, and I am working on a specific goal right now and part of me just wants to say…do I have to?  Why does there always have to be something to do...My personal share: I am an A1 personality type and sometimes this can get in the way of putting on the reigns and STOPPING…letting my brain take a breather, letting all the THINGS in life just be for awhile, but the biggest for me is the thoughts that continue to go through my head…this now, that next, then on to the next thing..and OMG I forgot about that, and on and on and on…OK Darla…STOP already.  It is this kind of thinking that can get in the way of living a healthy life.  It is this kind of thinking that does not allow acceptance of who I am at this moment in time….well…today I am recognizing that I am struggling with being tired, working on this specific goal, and utilizing my time wisely and efficiently.  Seeing me for who I am helps put my life into balance, perspective and even acceptance.  So, today I am tired and struggling …and THAT IS OK.  Taking it a bit further, I will still do the BEST that I can with what I can give today in all areas of my life.  I did my BEST workout…YES…it was my BEST given how I feel today. I will apply my BEST self in working on my goal today…and that is OK. If my body is yelling for a nap…then that is OK.  The things will be there for me when I wake up…but I remember that through it all, balance in exercise, eating healthy, emotional, and spiritual living is key for my happiness & health.  So, yes…I am just like you and I am sure you can relate to some of the things that I have shared…Do I feel like finding a fabulous hammock in the sunshine and rocking my cares away for the afternoon…OH YEAH…sounds good to me and why not the whole year…now that is stretching it…but I am sure you know what I am talking about.  Reeling myself back in… I do have a plan, I do have a goal…and by writing this Blog…I have just motivated myself to get my backside in gear and get to it.  The beautiful thing that I realize is I do not have to do it all today…I will take what is my priority and work on that the BEST I can with what I have to offer today….and that is OK…struggling, well…I feel better now.

MOTIVATION OF THE DAY: GIVE THE BEST THAT YOU HAVE ALL THE TIME

My Workout of the Day:

Arc Trainer strength mode 20 minutes

Bodywork repeated 3x
Low rows 30lbs @ 20 reps
Biceps curls 12lbs @ 15 reps
Modified smith triceps press 15lbs on bar @ 15 reps
Body Ball abs 20 reps

LONG STRETCH!!!!

My Meal 2

My Nutrition of the Day:

Coffee, gave me NO perk
1-Post-workout shake
2-Sweet potato & Egg Whites
3-Protein Balls (May issue Natural Muscle Magazine)
4-Grilled Veggies & Shredded Crock Chicken Breast
5-Protein Pudding

47 Years Young

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND ALWAYS APPRECIATE A PROTEIN SHAKE;)

STAY HEALTHY!

Behaving Myself….

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LEGS & CARDIO TODAY!

YES….I am behaving myself.  Do I think about being naughty…YES…YIKES…what the heck am I saying on this Blog.  What I mean and if you have been following, I listed a Bummer Report last time to let you know my neck was flared up…so what does that mean…staying lower body and cardio until I am feeling better.  Well, today I was feeling better and did I think about doing those negative pull ups….YES…however, I need to honor my body and know that I will pay for not listening.  I have become so in tune to the communication between my muscles and me that to push myself in a way to not build but to break down…IS NOT THE WAY TO GO.  I am a new modified ME….sometimes when days are good, it is difficult for me to put on the reigns…..the trainer in me says…Darla…listen to what the discomfort is telling you and YES, you are feeling better today, but give it a few more to really be able to handle the demands of the physical work and most important…to continue to build my body in a progressive positive way.  I teach this to my clients all the time, and what kind of trainer would I be if I did not honor the same philosophy for myself.  I walk the talk in fitness, nutrition and taking care of my injury.  Balance is key to maintaining the physique I wear today.  So, rest is just as important as the exercise…so I AM BEHAVING MYSELF.  I flew into my workout with a passion and completed an awesome ARC trainer workout for 45 minutes and a leg workout using my step bench and sand bags….I FEEL ACCOMPLISHED!!!!  I also look at things this way…when I do get back to my upper body…it will respond even more with the small break and rest.  I am a muscle confusion girl and working out my muscles in different ways all the time is what I LOVE to do….so for a few more days, I will focus on my lower body, and hitting the cardio hard.  Legs absolutely are killers anyway with the large muscle groups involved…talk about burn baby burn…and give myself 10 more…sometimes, I do not know how I do it…but I persevere…I am determined…I LOVE a challenge…and will never give up.  My attitude makes me who I am as well….I have come through quite a physical journey and will take the TLC when I need, but at the same time…does that mean STOP for me….ABSOLUTELY NOT…it just means…Change it up Darla…for now.  I will get back to my normal in a few….

Motivation of The Day:  There is ALWAYS a WAY….Remember that

My Workout of the Day:

ARC Trainer: 45 minutes

NO NO This Week!

Body Work: repeated cycle 3x
Squats holding 10lb sandbag @ 50 reps
Bench Cross over Step ups to Drop Lunges @ 20 reps/leg
Reverse Lunge on Bench 10lb sandbag @ 20 reps/leg
Low squat step bench walk on 20 reps per lead leg

My Nutrition of the Day:

Coffee, one cup

1-Post-workout shake
2-Powered Up Oats
3-Bday Splurge with My Son (Bean appetizer on Croustini & 2 drinks)
4-Spinach Salad & Protein Ball
5-Protein Pudding

Check out this Fabulous Grilled Mahi Mahi & Sweet Corn we made for dinner the other night in less than 30 minutes....the corn took about 15 minutes to grill in the husk...the fish grilled in about 10 minutes!!!!

Grilled Mahi Mahi in less than 10 minutes!

Grilled Sweet Corn in the Husk in 15 Minutes!

 

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE!

STAY HEALTHY!

The China Study II: Wheat may not be so bad if you eat 221 g or more of animal food daily

In previous posts on this blog covering the China Study II data we’ve looked at the competing effects of various foods, including wheat and animal foods. Unfortunately we have had to stick to the broad group categories available from the specific data subset used; e.g., animal foods, instead of categories of animal foods such as dairy, seafood, and beef. This is still a problem, until I can find the time to get more of the China Study II data in a format that can be reliably used for multivariate analyses.

What we haven’t done yet, however, is to look at moderating effects. And that is something we can do now.  A moderating effect is the effect of a variable on the effect of another variable on a third. Sounds complicated, but WarpPLS makes it very easy to test moderating effects. All you have to do is to make a variable (e.g., animal food intake) point at a direct link (e.g., between wheat flour intake and mortality). The moderating effect is shown on the graph as a dashed arrow going from a variable to a link between two variables.

The graph below shows the results of an analysis where animal food intake (Afoods) is hypothesized to moderate the effects of wheat flour intake (Wheat) on mortality in the 35 to 69 age range (Mor35_69) and mortality in the 70 to 79 age range (Mor70_79). A basic linear algorithm was used, whereby standardized partial regression coefficients, both moderating and direct, are calculated based on the equations of best-fitting lines.

From the graph above we can tell that wheat flour intake increases mortality significantly in both age ranges; in the 35 to 69 age range (beta=0.17, P=0.05), and in the 70 to 79 age range (beta=0.24, P=0.01). This is a finding that we have seen before on previous posts, and that has been one of the main findings of Denise Minger’s analysis of the China Study data. Denise and I used different data subsets and analysis methods, and reached essentially the same results.

But here is what is interesting about the moderating effects analysis results summarized on the graph above. They suggest that animal food intake significantly reduces the negative effect of wheat flour consumption on mortality in the 70 to 79 age range (beta=-0.22, P<0.01). This is a relatively strong moderating effect. The moderating effect of animal food intake is not significant for the 35 to 69 age range (beta=-0.00, P=0.50); the beta here is negative but very low, suggesting a very weak protective effect.

Below are two standardized plots showing the relationships between wheat flour intake and mortality in the 70 to 79 age range when animal food intake is low (left plot) and high (right plot). As you can see, the best-fitting line is flat on the right plot, meaning that wheat flour intake has no effect on mortality in the 70 to 79 age range when animal food intake is high. When animal food intake is low (left plot), the effect of wheat flour intake on mortality in this range is significant; its strength is indicated by the upward slope of the best-fitting line.

What these results seem to be telling us is that wheat flour consumption contributes to early death for several people, perhaps those who are most sensitive or intolerant to wheat. These people are represented in the variable measuring mortality in the 35 to 69 age range, and not in the 70 to 79 age range, since they died before reaching the age of 70.

Those in the 70 to 79 age range may be the least sensitive ones, and for whom animal food intake seems to be protective. But only if animal food intake is above a certain level. This is not a ringing endorsement of wheat, but certainly helps explain wheat consumption in long-living groups around the world, including the French.

How much animal food does it take for the protective effect to be observed? In the China Study II sample, it is about 221 g/day or more. That is approximately the intake level above which the relationship between wheat flour intake and mortality in the 70 to 79 age range becomes statistically indistinguishable from zero. That is a little less than ½ lb, or 7.9 oz, of animal food intake per day.

U-Pick Fruit

Hey y'all... I haven't posted in a while.... a LONG while.... life has been busy with babies and pureed food, visiting family far away, and PICKING FRESH, LOCAL, RIPE, DELICIOUS FRUIT!!!!

Mother's Day 2011

Murray Farms

For Mother's Day this year, I asked to take a trip to our local u-pick farm, Murray Farms- all I wanted was to pick and EAT fresh, ripe, scrumptious fruit... so that's just what we did! So here's where I URGE you, especially if you have kids- find a local u-pick farm where you live, show your kids where produce REALLY comes from (not the grocery store! ha!) and let them get their little fingers on it straight from the bushes and trees- so much finger-licking fun to be had!

If you live locally, in the Kern County Area (or are passing through) I really encourage you to take a trip or stop on by Murray Farms.... they have just about everything you can imagine picking from blueberries, strawberries, cherries, peaches, plums, apricots, pluots, blackberries, and so much more! They offer a tractor ride to the fields, a pet zoo for the kids, clean bathrooms and buckets for picking your fruit, kid friendly carts to load up your diaper bags (and babies!) and buckets of fresh fruit! It costs $3 to pick and then the fruit is anywhere from $.99 - $2.99 per pound and on weekends they give you a pound for free plus fresh, hot pancakes to to enjoy your fresh fruit with! YUM!!! And that $3 admission gives you access to the petting zoo and the ant maze and fresh flower maze you can pick from.... so much good stuff in one spot- please go check it out, it's a great trip for young and old alike!!!

Our first trip was strawberries and blueberries, then we went back for more blueberries, and well, next week we are going for the peaches! Check it out and take a trip to your local U-Pick!

Healthy Spirits: High Water Brewing Company

We are very happy to announce the arrival of two new beers from the High Water Brewing Company! We are one of the only two places in the city carrying this beer for the next week or two, so come and get it!

1. Hop Riot IPA

2. Retribution Imperial IPA

cheers,

dave hauslein

beer manager

415-255-0610

END OF THE WORLD SALE!

In celebration of the coming Judgment Day, the following beers are $1 off. This sale is good until May 21 at 11PM, or whenever the sun explodes.

1. Lost Abbey Inferno

2. Lost Abbey Judgment Day

3. Unibroue La Fin Du Monde

4. Midnight Sun Fallen Angel

5. Avery The Beast

6. Avery Mephistopheles

7. Avery Samaels

8. Old Mephisto Barleywine

9. Gudelos Imperial Stout

Hope everyone enjoys the apocalypse!

dave hauslein

beer manager

415-255-0610

I am Responsible for MY HEALTH in this Relationship

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I am Responsible for MY HEALTH

The alarm goes off at 6am and my hubby hits the snooze button…..more than once.  I am an early riser and when an alarm goes off…my feet easily hit the floor and head for the coffee pot.  The intentions are always there to get in an early couple workout prior to starting the workday and many times it is talked about the night before, planned for, etc…but it has become a hit or miss thing.  Would it be easy to stay in the cozy warmth of my bed….of course…and especially with my fabulous hubby trying to keep the cuddle on for just 5 more minutes…then 5 more minutes….it becomes a game of jump and run to escape….lol.  He knows how I am…he sees my discipline, my determination, and my morning energy that takes me into my world of LOVING my morning workout.  Do I get pissed off because he is not honoring our planned workout together….NO…do I not work out because he is not doing it with me…NO….I AM RESPONSIBLE FOR MY HEALTH….No IFS, ANDS, or BUTS….it is up to me to take care of this body.  I absolutely cherish my hubby and realize that he is an afternoon energy person and even into the night energy person.  That man can get his sweat on at 10pm…OH MY NO…not me.  The beauty about being in a healthy relationship is seeing the differences in each other, and accepting who we are as individuals….and MOST IMPORTANT…taking care of our health for ourselves and for each other.  So, off I go to do my thing while he stays in bed and gets some more sleep time and recovery.  This topic is very important and key to being a healthy person in my relationship….physically and emotionally.  I will not blame my husband if I do not get that workout in, am unhealthy, out of shape, unhappy, overweight, eating like shit or all of the above….REALLY…would it be his fault…Hell to the NO.  I would have to look at myself square in the mirror…YES…it is me who is responsible for MY HEALTH.  I have seen many of couple get wrapped up in the blame game….he or she is cooking unhealthy this or that and I have to eat it, they are not walking with me, working out with me…and the list goes on and on…OK…listen…STOP THE EXCUSES to not take care of yourself already.  Everybody has their own brain & body…we CHOOSE to be who we are regardless of who we are with.  I believe in taking care of this body for me, my life, this life….I have only one life with no rewinds…and I am going to be the BEST me until my time is finished.  NOW…this is healthy…and you know what….my husband tells me that I motivate him and he admires the woman that I am because of how I LOVE myself.  YES, we both benefit from living healthy, eating healthy, being active…and if that workout comes together once in awhile in the morning…that is our bonus.  Do I depend on it…NEVER…It is Up to ME to keep on keeping on the Stay Healthy Life.

Motivation of the Day:  Take Responsibility for Your Health

My Fav Cardio & Great for My Body..Arc Trainer!!!

My Workout of the Day: (my neck is aggravated:/  so staying away from upper body)

ARC trainer for 45 minutes

Bodywork: hi -rep legs  for 1 set (Yes, I took small breaks…this was HARD)

Leg extensions 25lbs @ 100 reps
Hamstring curls 25lbs @ 100reps
Body ball to the wall Squats 100reps
Pelvic tilts lying on the floor 100 reps

Nutrition of the Day:

Coffee, one ½ cup…I was tired..went to bed late :/
1-Post workout shake

2-Powered Up Steel Cut Oats

3-Egg whites on Sprouted Bread

Dinner is Ready to Go!!! Pre-prepped and in Bags...Grill and Serve!

4-Protein Ball (vanilla cinnamon raisin..YUM) & fruit

5-Grilled Mahi Mahi with Grilled Squash & Steamed Artichokes 

6-Protein Pudding

Bummer Report: My neck is aggravated so will focus my workouts on cardio & lower body until I feel better....so I am making the BEST out of the situation...ALWAYS POSITIVE & ICE IS VERY NICE!!!

Thanks Rehana 4 the FAB Bday Outfit

IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT, AND OFFER ME A SHAKE DONATION;)

STAY HEALTHY!

Healthy Spirits: New Arrivals

1. Brew Dog Punk IPA 4 packs

2. Anderson Valley Summer Solstice Cans

3. New Belgium "Lips of Faith" Super Cru

4. Uerige Sticke Altbier

5. Yoho Aooni IPA cans (Japan)

6. Yoho Tokyo Black Porter cans (Japan)

7. Yoho Yona Yona Pale Ale cans (Japan)

8. Fullers 1845 Ale

9. St. Peter's India Pale Ale

10. Moosbacher Kellerbier

11. New Hitachino Nest Glassware

12. John Henry 3 Lick Spiker Ale (American Strong Ale aged with bourbon soaked oak chips)

13. Baladin Nora

14. Luficer Glassware

15. Reissdorf Kolsch Glassware

cheers,

dave hauslein
beer manager
415-255-0610

My Grocery Store Score

DO YOU LIKE MY BLOG….OFFER ME A SHAKE TODAY

VOTE FOR ME FOR BEST PERSONAL TRAINER

HEALTHY SHOPPING SAVES $$$

Before I dive into what is on my mind today….I want to say a BIG thank you for my first two donations toward the Blog!!!!  This is so exciting and like I shared before…the small steps WILL become the BIG steps and eventually I can see this Blog becoming the source of motivation for many people to take that very necessary step to adapt a Stay Healthy Life…all for the price of a SHAKE…ABSOLUTELY FABULOUS…goose bump FABULOUS!!! I will share that when I receive enough donations, the first item that will be purchased to update the Blog…an HD camera so I can make better videos for you.  It is so exciting to receive your feedback and know that my life is making a difference in yours….such a reward.  OK…moving on to what I want to talk about today….GROCERY SHOPPING….first off, not my favorite thing to do….a BIG BUT here….the way that I shop makes all the difference in the world because it eliminates having to do it all the time.  I buy my healthy foods in bulk, package and freeze.  A new farmer’s style market grocery just opened near me and OH MY…what deals did I find.  You will see on the video.  All I have to say, it is NOT TRUE when I hear these excuses…”that eating healthy is more expensive and so I can’t afford to do that”….”I save more money eating my lean frozen cuisine, lean budget, micro health”…or whatever name that CRAP is called…OH MY…soap box Darla is off again.  Other things I hear…”the label says it is good for me”…oh “it is organic”…”it is gluten free”….”it is fat free”…”this drink has no calories, so OK”…STOP IT already…all this is just marketing hype to STEAL your money.  Let me share that shopping healthy, cooking healthy, and eating healthy is how I maintain my body…that is that.   I have a monthly budget for groceries and I come in under that number many times….I scour the papers for deals, clip coupons, and do whatever it takes to eat healthy on a budget.  All of us are in a jacked up economy right now, but for shit sakes, it can’t be an excuse to eat unhealthy….hell to the NO on that.  Buying in bulk is key to my saving money and making sure I have my healthy food for my meals….I make no excuses…that is how I do it.  It literally takes only 10 minutes to throw 8 chicken breasts into my crock and let it self-cook….I do nothing…I am not tending a stove, basting, or anything…I put it in, leave, come back and the FOOD IS DONE.  I prepare all my bulk items this way…as I have shared…my steel cut oats, my brown rice.  My eggs I do prepare on the stovetop…this takes 20 minutes….really, no biggie.  What I am hitting home about is this…IT IS NOT MORE EXPENSIVE to eat healthy foods.  It DOES NOT take more time to prepare healthy foods….in fact you can have that all done ahead of time.  I SAVE MONEY buying & cooking healthy foods…..when I have my food at home…I do not need to go out to a restaurant and put lord knows what in my face….YUCK.  I enjoy the fact that I have selected the fabulous meats, fruits, veggies, and anything else Stay Healthy to nourish this body.  I enjoy preparing simple healthy meals, and the convenience of having everything at my fingertips in the fridge or my cooler.    I have just posted 2 additional pages on the Blog…an About Me and My Published Recipes…I hope that you have checked them out.  As donations keep coming and allowing me more time with you, I will add more and more....My challenge to you today….get out your budget and for one month, add up how much money you spent going out to eat, vending machines, coffees, fast foods…anything like that and get an eye opening experience of OH MY...and THEN…I challenge you for one month to get familiar with your local grocery adds and clip a few coupons & follow my example for shopping…then last compare those two months and YOU LET ME KNOW which is a better deal financially and MOST IMPORTANT…for your HEALTH. 

Motivation of the Day: Shop the Perimeter of the Grocery Store for Healthy Finds and Avoid the Aisles

Squats...One of my FAVORITES

My Workout of the Day:

ARC trainer for long distance: 45 minutes

Body work cycle ~ repeated 2x
Squats holding 15lb weight 50reps
Neg pull ups 8 reps
Lunges holding 15lb weight 20 each leg
Biceps curls 15lbs @ 12 reps per arm
Modified Smith Leg Press 50lb on bar 50 reps

My Nutrition of the Day: (watch the video)

STAY HEALTHY TACOS FOR THE FAMILY!

Coffee, one cup please...I needed it;)
1-Pre-workout shake (I piece of fruit & scoop of whey)
2-Post-workout shake (fruit, whey, prune juice, fiber cereal, almonds, yogurt)
3-Sweet Potato & Egg Whites
4-Protein Ball with raisins
5-Spinach taco salad (Tues Taco night with Family)
6-Protein Pudding

POST WORKOUT SHAKES ARE MY FAVORITE

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT, AND OFFER ME A SHAKE

STAY HEALTHY!

Grilled Cauliflower

Ready for cutting into thick slices

A very easy-to-make, and delightfully-surprising dish. Cauliflower is cut into thick slices which are  marinated and grilled to a sweetness not usually associated with this unique vegetable. The simple recipe makes an excellent main or side dish. It cooks up quickly under the broiler.  For an interesting taste, try it on the outdoor grill; roasted cauliflower slices make a great addition to any BBQ feast.

Sturdy Cauliflower Slices

You'll need: 1 cauliflower; 2 tablespoons olive oil; 1 teaspoon filtered water; 1 teaspoon tamari or soy sauce; 1/2 teaspoon dried Italian-blend herbs, 1-4 teaspoon pepper.

Slices ready to marinade

Beginning at the center, cut across cauliflower, creating long thick slices.
(The small florets at the ends can be kept for another dish, such as a supper salad or a creamy soup)

Whisk olive oil, water, tamari, pepper,  and herbs together.  Place cauliflower slices in shallow pan, pour marinade over them, turn slices to coat well on both sides. Let flavours blend together for at least 1/2 hour.

 Place slices in baking pan and broil, turning once, until tender and slightly browned. Serve as is, or liven the cauliflower up with a zesty honey-mustard tahini sauce, hot red chili oil, and cinnamon-spiced walnuts (see side bar for recipes)

Sweet and Savory Cauliflower Slices

Oven-roasted and ready-to-serve.


For an interesting variation, use more than one kind of cauliflower...green, purple, cream, white, orange, red...there are myriad varieties available at the market.