Vitamin Challenge - What are the benefits of Prenatal Vitamins?

Image via curlydeviants.com

Remember that prenatal/fish oil challenge I started about a month ago? Well I've been taking my prenatals as my daily vitamins faithfully, and I'm seeing results. While my hair seems to have grown at its normal rate this month, it does seem stronger, and was surprisingly resilient after my dye experiment. My skin and nails have also seen some improvement - my skin seems healthier (less prone to pimples and definitely more radiant), my nails are stronger, and I feel more energized.

Typically prenatals contain: Vitamin A, D, E, C, Folic Acid, B1, B2, Niacin, B6, B12, Calcium, Iron, Zinc, Thiamin, Riboflavin, and WARNING - they may contain stool softeners that can cause cramping and diarrhea. These vitamins, retinoids and antioxidants are generally found in daily mutlti-vitamins, but often in different ratios. Some of the benefits are as follows: 

Source: http://pregnancy.lifetips.com

Vitamin A - this retinoid is good for our vision, our immune system (particularly by keeping our skin and mucous membranes healthy) and cell growth; 

Source: www.webmd.com/vitamins 

Vitamin D - its most important function is regulating the absorption of calcium and phosphorous, and facilitating normal immune system function in our bodies. It aids in the growth and development if our teeth and bones, and without sufficient amount they may develop abnormally. In addition Vitamin D aids in fighting certain diseases;

Source: www.healthline.com

Vitamin E - it is an antioxidant that helps boost immunity levels, and it is good for ones skin and hair. Vitamin E promotes the circulation of blood to the scalp and helps nourish the cells. It also speeds up cell regeneration and can help adults with such problems as wrinkles, scars and acne;

Source: www.newsmax.com

Vitamin C - it is another antioxidant. It's needed for the growth and repair of tissues in all parts of your body. It is used to form proteins that build skin, ligaments, blood vessels and tendons. It assists in healing tears to the skin (including the scalp) and maintaining ones bones, teeth and cartilage;

Source: www.nytimes.com

B Vitamins - as a group they include Thiamin (B1), Riboflavin (B2), Folate/Folic Acid (B9), Biotin (B7) and Niacin (B3) and help with cell metabolism (meaning that they speed up the growth cycle), work together to form healthy nerves, improve muscle function, and help prevent certain cancers and heart disease. 

• B1 and B2 are important for healthy functioning of the muscles, nerves, and heart
• B3 helps regulate the nervous and digestive systems
• B5 and B12 are required for normal growth and development
• B6 supports the immune system and aids the body in breaking down protein
• B7 is involved in the production of hormones
• B9 helps cells make and maintain DNA, and lowers the chances of birth defects and certain cancers; 

Sources: Dr. Oz show, altmedicine.about.com

Biotin - additionally, B7 is the hair powerhouse! Supplements have been found to be effective for healthy hair, shine, increased growth rate, reduced hair loss (alopecia). Biotin also promotes healthier looking skin and strong nails. If you are happy with your current multi-vitamin, but are interested in speeding the growth of your hair and nails - a biotin supplement may serve you as well or better than taking prenatals;

For the complete article see: http://m.voices.yahoo.com/a-biotin-hair-growth-supplement-benefits-more-than-9085243.html

Thiamin - B1, helps convert glucose into energy;

Riboflavin - B2, is important for skin health;

Source: www.stylecraze.com

Calcium - as everyone knows it is vital for the development of strong and healthy bones and teeth. And for the maintenance of those bones later on in life. Increasingly researchers are also finding that it helps with healthy weight loss, apparently higher levels of calcium help promote fat burn instead of fat storage;

Source: www.sheknows.com

Iron - without sufficient iron in the system, hair can and will become thin, dull, dry and prone to breakage and loss. Sufficient levels are essential to the nutrition and oxygenization of the hair's roots; and 

Source: www.stylecraze.com

Zinc - also provides hair health benefits. Insufficient zinc levels may result in loss of hair, hair that looks thin and dull and that goes grey early. There are also a number of shampoos which contain zinc to help prevent dandruff.

Source: Zinc.org

Go to any of the sources listed above to find out more about the benefits of each of these vitamins. I've got about 55 days to go. Please join me! Have you taken prenatals? Biotin supplements? What were your results?

And if you'd like to eat your way to better hair, read these two posts:

5 FANTASTIC Foods for Your Hair

and

Eating for a Healthy Scalp (& Hair)

Read More »

Add Comment

Unknown 90 day challenge, hair, health, maintenance, nutrition, vitamins

Making Ready for the New Year

What are you looking to change next year? I'm working on being overall better for 2014.  What does that mean? Mainly a lot of little changes, but it really means pushing through when I want to stop. And I mean stop writing, stop trying, stop exercising, stop learning, stop trying to be better. I'm aiming for an overall upgrade....

In terms of fitness, it means that I'm going to continue to box, but I've been adding running back into the mix by running a couple of mornings a week with other people, and today I'm going to run a couple of miles by myself. And I'm going back to yoga because flexibility is an important component of health. What is the point of being strong if you can't bend down to pick things up?

My hair does not love being loose, so two weeks ago, I went back to my amazing twists!!! I am going back to what worked for me and my hair - protective styling, and an emphasis on eating well and overall health to increase growth. The photo is me with a reverse French braid...it's in my book, One Hairstyle, Thirty-one Ways, available on Amazon.com. 

I got a new camera over the holidays, and some books, and a class on how to use it. I plan to have the new camera translate into better images here and in my new books. 

I'm also trying to force myself onto YouTube - and for those of you who've read me for a while know that I've said it every six months or so for a couple of years and still haven't done it. I'm a little scared, and feeling a little daunted about learning video production. But I'll figure it out, just like I'm learning to write differently, and take better photos, and be better about what I eat, etc. 

And organization - since I'm trying to upgrade my life, I have to have the basics ready in advance. My food, clothing, work and cleaning schedules all have to be done in a way that will make everything easier later. I've started with food prep, and now I finally figured some things out about smoothie prep, and I'm moving on to laundry and laying out clothes next. Then on to cleaning. If I can be more efficient, I can get more done.

I'm taking steps to make big changes. 

What about you? Do you have more concrete goals for the year? How are you trying to reach them? Are you a vision board person? Or have you laid out a list of steps that need to be taken? 

Read More »

Add Comment

Unknown goals, maintenance, Newyearnewyou, random

Ten Days 'Til Thanksgiving - How Many Calories? & Daily Exercise Log (11/18 - 11/24)

Image via gasoutherncri.wordpress.com

It is 10 days until the kick-off of the holiday eating season. And now is the time to start making adjustments. And while you could make changes or request changes to traditional recipes, we are not always in control of what is being served. But a series of small changes will lessen the ill-effects of the next few weeks of family celebrations, parties and get togethers. One of the best ways to prepare for the holidays is to cut out some of the extra calories in your diet several days in advance, and ramp up the exercise.

My pledge is to try to avoid excessive eating, and eschew all candy and desserts until Thanksgiving (right after I finish the Toblerone bar I've been eating). I'm going to keep up my regular workout routine, but I figure that I've been taking in at least 300 calories of unnecessary foolishness a day over the past 2-3 weeks, so if I add everything together properly, I should save myself about 3,000 calories over the next 10 days. On Thanksgiving, I'll try to make smarter choices when filling my plate, and be careful with my portion sizes. And after Thanksgiving, I'll try to avoid sweets, and be mindful of my choices until the next party or get together.  

If you are a drinker, cutting out liquor for the next 10 days will be equivalent to me cutting out my chocolate chip cookies. But if changing your eating/drinking habits are not part of the holiday plan, try to add more exercise into the mix. If you've been going to the gym 3 days a week, add a few more sessions. If you run, add a 1/2 mile to every run until the holiday, if you walk, walk more, and consider adding in some light weight training.

I've listed the calorie counts of some Thanskgiving standards, just to show about how many calories might be consumed. I did some quick math based on my own menu and found that I will likely be eating about 2,100 calories based on the items listed below, and not including at least one piece of cake, more veggies, Grandma's stuffed roast beef (and gravy), likely some rice & peas, curry chicken, and roti that will likely be on hand. I'm pretty sure that after adding in all of that food, I will be at around 2,700 - 3,000 calories for a single meal. But I'm not going to worry about it because I'm preparing NOW. You can too. Any extra activity will help, but make a plan so you can enjoy your holiday meals without guilt.... and hopefully avoid New Year's Resolutions about losing the weight gained over the holidays. 

THANKSGIVING CALORIES (Source)

Sides

• 1/4 cup gravy = 50 calories
• 1 cup stuffing = 350 calories
• 1 cup green bean casserole = 400 calories
• 1 cup sweet potato casserole = 500 - 832 calories (depends on the recipe)
• 1/2 cup candied yams = 210 calories
• 1 cup mashed potatoes = 190 calories
• 1/4 jellied cranberry sauce = 110 calories
• 1/2 cup of cranberry relish = 76 calories
• 1 small dinner roll with butter = 123 calories
• 1 piece of cornbread = 94 calories
• 1 serving macaroni & cheese = 450 calories

 Turkey

•  4 oz. dark meat = 323 calories
•  4 oz. white meat = 180 calories

Desserts

• 1/8 of a pumpkin pie = 316 calories
• 1/8 of an applie pie = 411 calories
• 1/8 of a pecan pie = 503 calories
• 1/8 of a sweet potato pie - 340 calories
• 1/2 cup of vanilla ice cream = 145 calories
• 1 cup Ambrosia Salad  = 183 calories

 ========================================================

Monday

Goal: Boxing/Nifty November

Nutrition: A scrambled egg, Asiago bagel, chicken sausage, and hash browns. Later I had a serving of turkey meatloaf & kale, then fried rice with shrimp, watermelon, and that chocolate!

Hair: Again I'm working on this hair inspiration - still not right, but maybe I'll end up with a hair for the week post.

Outcome: I did the routine that began with planks. I also went to boxing.

===========

Tuesday

Goal: Boxing/Nifty November

Nutrition: Smoothie - grapes, pineapple, carrots, green apple, ginger, lime, very berry mix, banana and kale. I had a green salad with some added chicken salad, some mushroom soup, and some beef brisket with poblano grits. Later I had some baked tortilla chips, then turkey meatloaf with mashed sweet potatoes and mixed veggies.

Hair:  I finished it and did a post! It was a flat-twistout with rollers.

Outcome: I did jumping jacks in the morning and boxing at night. I did not do my Nifty November, so I'll have to make it up on Wednesday.

==========

 

Wednesday

Goal: Boxing/Nifty November

Nutrition: I did not have a smoothie yesterday. I did have my left-over brisket, grits, mushroom soup and broccoli from Tuesday. I also had a turkey sandwich, chicken noodle soup, and blue potato chips. And to be honest - I also had some bananas foster, not a lot. But some. I'm still keeping Thanksgiving in mind.  

Hair: Twist-out. My hair did not enjoy boxing last night, but I left it alone.

Outcome: I took a 3-mile walk yesterday, then went to boxing.

===========

Thursday

Goal: Boxing/Nifty November

Nutrition: Smoothie: kale, ginger, pineapple, pear, grapes, and lime juice. I finished the chicken noodle soup, had some salad, and spinach tortellini with turkey meatballs. Later I had fried rice with shrimp and green beans. And in the middle of the night, I had watermelon, half a cheese/strawberry croissant, and some gelato. I know it was a MAJOR fail. One week to make it better. 

Hair: Same twist-out. 

Outcome:  I did a 3-mile run this morning. I'm still not feeling well, but it was ok. I also went to boxing. 

===========

Friday

Goal: Training/Nifty November

Nutrition:  No smoothie - I did eat pineapple, watermelon, and pomegranate seeds late at night. I had herb roasted chicken, tomato basil soup, green beans and some kind of cornbread stuffing. I also had a strawberry cheese croissant.

Hair: Puff

Outcome: Still not feeling well but I went to my trainer in the morning.

===========

Saturday

Goal: Boxing/Nifty November

Nutrition: Pomegranate seeds, strawberry cheese croissant, meatloaf with sweet potato mash and green beans.A kiwi and an orange.

Hair: Still a puff.

Outcome: Still sick. No exercise thus far.

===========

 

Sunday

Goal: Boxing/Nifty November

Nutrition:    

Hair: 

Outcome:  

Read More »

Add Comment

Unknown exercise, fitness, holiday, nutrition, Thanksgiving

What's Your Motivation? & Daily Exercise Log (11/11 - 11/17)

Image via 365 Days of Happiness

What motivates your fitness goals? Are you training for a particular physical challenge like a race, a triathlon, a fitness competition? Are you trying to look better in your clothes? Look better naked? Be an inspiration to your friends and family? Improve your mood? Stop the hands of time? Fight off disease?

I'm trying to do it all. Exercise is a mood booster, and I know that it pumps up my endorphins and just helps me keep a more positive outlook on life. I talked about exercise being a mood booster in one of my past posts, check it out here. When I exercise, especially when I run, I have time to think about where I am in my life and where I would like to be. I've come up with a lot of good ideas while trying to keep my feet moving!

When I challenge myself physically and succeed, I feel like I've accomplished something - even if all I did was continue to go forward when I wanted to stop. And I love that I've been able to see a real change in my body over the past few months. My stomach isn't sticking out like it used to...quick and true story: A few months ago I thought that I had become ill because my stomach looked distended. I went to my PCP, and after examining me for a few minutes, he told me that he thought that he had a diagnosis. Middle age. It was likely also due to my habit of eating chicken nuggets and fries, but I digress. I'm being more consistent. I'm making better choices. They are paying off. I've chosen to find joy in exercise, and it's working.

I'm not training for anything right now, but even the years when I barely exercised, I had to spend a month or so preparing for the Peachtree Road Race (a 10k or 6.2m) run held every year on the 4th of July. My parents used to run it with me, and I REFUSED to have my parents have better times than I did. That at least got me up and on the road. And I want to increase my chances of living a long and healthy life. And women with lower BMIs are more likely to survive a bout of breast cancer than those with higher BMIs, so I want to do whatever I can, when I can. Exercising helps to ward off disease, and a strong body can fight off disease better than one that is weak.

Finally, I want to be like the generations that have come before me. I love seeing people that are 70+ go bike riding, jogging, or hiking. If I have my way, I will have a body that will take me wherever my mind leads.

Please stick with whatever motivates you - sign up for a marathon that allows you to make a vacation of it, join a group of like-minded people and make new friends, find an activity that you want to master, and stick with it until you do, encourage your friends and family to become your "gym-buddies", find an outfit you want to get into and get into it. Just stay motivated and keep moving because it's worth it.
=====================================================

Monday

Goal: Boxing/Nifty November

Nutrition: Green smoothie - pear, carrots, grapes, lime, kale, and pineapple. I had fried rice (only about 1/3 of a cup, from Trader Joe's), meatloaf (93% lean turkey) and green beans (no butter, oil or salt) for lunch. I've also had a lot of Chessmen for the day. Later I had a small serving of veggies and chicken, and finally I had a side salad, with two chicken strips, and a small order of waffle fries.   

Hair: I did the latest hair inspiration yesterday, and I have to put up photos and instructions.

Outcome: I did the routine that began with planks. I held one for almost 2 minutes, two more for over a minute each, but I had one that I could only hold for about 30 seconds. The routine included 50 tricep dips, 50 push ups, 50 jumping jacks. I added some sumo squats and Hindi squats later on in the day. I went to boxing and had a good workout.

==========

Tuesday

Goal: Boxing/Nifty November

Nutrition: I started the day with a purple smoothie today - I added some of the cherry berry frozen fruit from Trader Joe's, carrots, kale, grapes, pear, and a little lime juice. I brought spinach tortellini with turkey meatballs for lunch. I also have some Moroccan Style Chicken with Chickpeas to eat at about 4. And we'll see what I end up eating for dinner. - I ended up having a Twix bar, a piece of pineapple, and a small piece of pizza.  

Hair:  Still inspired.

Outcome: I started the day by completing my Nifty November challenge - 5 minutes of Burpees, 50 sit-ups, 50 curtsy squats, and 50 plyo lunges. I also added some Hindi and sumo squats for good measure because I'm still working on getting a better butt. The Burpees were, as always, a challenge. I didn't go for the most repetitions, I just tried to do them steadily and somewhat slowly for the entire time without stopping. I think that will help me for times when I am trying to get in a certain number in shorter periods of time because my body will be used to doing 40+ burpees at a time. - Jokes on me because last night we did 3+ minutes of Burpees (an entire round)!!! Overall it was as always, good exercise. 

==========

Wednesday

Goal: Boxing/Nifty November

Nutrition:  I started the day with a purple smoothie today - I added some of the cherry berry frozen fruit from Trader Joe's, carrots, kale, grapes, pear, banana and kiwi. I had a Snicker's (with almonds). Lunch was Trader Joe's fried rice, citrus shrimp, and green beans. I later had Sunchips and a turkey sandwich on a bagel.

Hair: Inspired, but with a twist. 

Outcome:  I did my Nifty November challenge - 5 minutes of weighted squats, 50 push ups, 50 triceps dips, 50 plyo lunges, and some additional lunges (not part of the routine). I didn't end up going to boxing.

==========

Thursday

Goal: Boxing/Nifty November

Nutrition: I started the day with meatloaf, mashed sweet potatoes, green beans. I later had 2 pieces of homemade pizza, soup, and later a purple smoothie with pineapple, very berry blend, carrots, grapes, and banana. And 2 chocolate chip cookies and blue potato chips (130 calories).  

Hair: Still inspired

Outcome: I did my Nifty November challenge - 50 frog jumps, then I did squats of several varieties (squats were not part of the routine)... I went to boxing - and we did Burpees for a whole round and frog jumps (of several varieties).

===========

Friday

Goal: Training/Nifty November

Nutrition:  Taco salad with salsa, chicken, tortillo chips, queso and sour cream. Mini-churros, a chocolate chip cookie, and blue potato chips (130 calories). I had a smoothie for dinner, and a little Poppycock. 

Hair: I undid most of my twists and put it up in a 3-part bun.

Outcome:  I trained at the boxing gym this morning, but I still have to do my Nifty November routine. I ended up going to sleep without doing any additional exercise.

=========

Saturday

Goal: Boxing/Nifty November

Nutrition:  I ate Toblerone, Poppycock, and a entire thin-crust pizza, and a smoothie.

Hair: I finished untwisting my hair and put it in a bun.

Outcome: I ran just over 5 miles in just over 50 minutes! I did 100 sit-ups, and I went to my boxing class.

==========

Sunday

Goal: Boxing/Nifty November

Nutrition:  More Toblerone, a handful of popcorn, a Mango Lassi, and chicken sausage, biscuits, eggs, and hashbrowns.   

Hair:  I started a new hair inspiration, but apparently it is a multiday process because I did not have time to finish it in between activities. I did try the Oyen line - and I love it!

Outcome:  I woke up in the middle of the night and did my routine that started with planks, and I added some additional squats.

Read More »

Add Comment

Unknown exercise, fitness, health, motivation

Don't be Scurred - Low Calorie Meal Ideas & Daily Exercise Log

White bean chili via neighborhoodfoodblog.com

It's October so I thought of Halloween...hence the reference to fear. Anyway, I've been a little scared to embrace new things, but I'm trying to open my horizons a little when it comes to food. I would like to turn away from so much oh so delicious fried food and incorporate more vegetarian meals and filling, low calorie recipes into my rotation. I found a few that seemed pretty tasty, so I've added them below. 

VEGETARIAN

Ricotta-&-Spinach-Stuffed Portobello Mushrooms
225 calories, 12 grams fat, 12 grams protein, 4 grams fiber
Serves 2

Ingredients

• 2 large portobello mushroom caps
•  Salt and pepper to taste
• 1/2 cup part-skim ricotta cheese
• 1 cup chopped fresh spinach
• 1/4 cup shredded Parmesan cheese
• 1/2 cup prepared marinara sauce

Directions

1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray. Place mushroom caps, gill- side up, on the baking sheet. Sprinkle with salt and pepper. Roast until tender, 20 to 25 minutes.
2. Meanwhile, mix ricotta, spinach, 1/8 cup Parmesan and pepper in a bowl.
3. Heat up marinara sauce (roughly 30 seconds to 1 minute in microwave).
4. When the mushrooms are tender, discard any liquid remaining in the caps. Return the caps to the baking dish, gill-side up. Spread 1 tbsp. marinara into each cap. Fill each cap with the ricotta filling and sprinkle with the remaining 1/8 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

via glamour.com

=================================================

RED MEAT

Flank Steak Souvlakis

333 calories, 13 grams fat, 24 grams protein
Makes 4 servings

Ingredients

• 1 1/2 tablespoon(s) olive oil
• 1 tablespoon(s) red wine vinegar
• 1 1/2 teaspoon(s) crushed garlic
• 1 teaspoon(s) dried oregano
• 1/2 teaspoon(s) kosher salt
• 1/2 teaspoon(s) freshly ground black pepper
•  3/4 pound(s) flank steak
• 3/4 cup(s) fat-free Greek yogurt
• 1 small (1/3 cup) cucumber, grated
• 2 tablespoon(s) chopped fresh mint leaves
• 1 small yellow bell pepper, cut into thin strips
• 1 small orange bell pepper
• 1 large onion, cut into thin strips
• 4 (9-10 inch) whole-wheat sandwich wraps with rosemary, warmed according to package directions (optional)
• 8 Romaine lettuce leaves

Directions

1.   In a small cup, combine 1 tablespoon of the oil, vinegar, 1 teaspoon of the garlic, oregano, and 1/4 teaspoon each of the salt and pepper; brush over flank steak and let marinate on a plate at room temperature 10 minutes. Meanwhile, heat a stovetop grill pan over medium heat.

2.   In a small bowl, stir together yogurt, cucumber, mint, and the remaining garlic, salt, and pepper until blended.

3.   Grill steak 6 to 7 minutes per side or until the internal temperature registers 140°F on an instant-read thermometer, for medium-rare. Transfer to a cutting board and let rest 5 minutes.

4.   While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and saute 8 minutes or until crisp-tender.

5.   Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling (Optional - you may wish to serve these as lettuce wraps.). Wrap souvlakis in parchment or foil.

You may wish to keep the sauce, meat, and lettuce separated until you are ready to eat it because this sounds like a recipe that can be prepped and eaten throughout the week either as a wrap or a salad. The recipe may also make a good frozen meal to be eaten with quinoa or some other side.  

via Delish.com

====================================================
POULTRY

Chicken Chili

320 calories, 9 grams of  fat, 23 grams of protein, 10 grams of fiber
Makes 9 servings
  

      Ingredients

•     2 tbsps vegetable oil    
•     1 onion (chopped)
•     2 cloves minced garlic
•     1 can chicken broth 
•     18 3/4 ozs tomatillos (drained and chopped)
•     16 ozs diced tomatoes
•     7 ozs green chile (diced)
•     1/2 tsp dried oregano
•     1/2 tsp coriander seed (ground)
•     1/4 tsp ground cumin
•     1 lb cooked chicken (diced, meat)
•     15 ozs white beans

      Directions

1.      Heat oil, and cook onion and garlic until soft.  2.      Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes.3.      Add chicken and beans; simmer 5 minutes. Season with salt and pepper to taste.

While this recipe is written as a stove top recipe, it might also be an excellent crock pot option if you plan to use dry beans or diced raw chicken. 

via yummly.com

=============================================================

Monday

Goal: Boxing/Objective October

Nutrition: Green smoothie - coconut milk, grapes, pear, carrots, ginger, kale, orange and flaxseed oil, a large blueberry muffin, two small pastries, a calzone, 5 caramel creams, and a little chicken with sweet potato chips. 

Hair: Same as Sunday.

Outcome: Objective completed, plus Saturday & Sunday's objectives (so I ended up doing 250 push ups yesterday) plus 200 125 sit ups, and 120 weighted squats. 

=======

Tuesday

Goal: Boxing/Objective

Nutrition: Green smoothie - coconut milk, 1/2 stalk celery, 1/8 pineapple, ginger, baby carrots, white grapes, and kale. I later had sweet potato chips, a little chicken breast, 4 caramel creams, and another Nutrabullet drink this time with white grapes, celery and apple. 

Hair: I washed my hair in the flat twists from the weekend. 

Outcome: I ran about 3.5 miles this morning, and I plan to go to boxing tonight. the objective for today is 50 knuckle push-ups - we will see how that goes. I did the push ups and went to boxing.

=========

Wednesday

Goal: Boxing/Objective

Nutrition: Green smoothie - celery, kiwi, kale, pineapple, ginger, coconut milk, grapes, and flaxseed oil. I also had a chocolate chip cookie, some sweet potato chips, cinnamon sugar sweet potato puffs, 3 caramel creams, tater tots with chili, cheese, onions, and sour cream, some turkey with gravy, green beans and cornbread stuffing. I drank an apple, celery and green grape drink (with a little sugar).  

Hair: I did a new updo - and will likely post it tomorrow.

Outcome: I completed my objective for the day (100 weighted squats with rotation) first thing this morning, and plan to box tonight. I did make it to boxing.

=========

Thursday

Goal: Pole Dance/Boxing/Objective

Nutrition: Green smoothie - kale, pear, ginger, pineapple, coconut milk, flasxeed oil, and lemon. I had tuna and crackers for lunch. Then I had a small piece of pizza, a chocolate chip cookie, and later on I had 5 caramel creams, and I drank a coconut milk, ginger and pear drink. 

Hair: Same as yesterday.  

Outcome: I completed my objective - 50 lunges with touchdowns. Then I learned that I did them incorrectly, so after my boxing class, I went back and did them correctly. I basically had to do 100 weighted walking lunges on top of the 50 lunges I had done in the morning. 

=========

Friday

Goal: Training/Objective

Nutrition: So i had a buttered biscuit with scrambled eggs. then I had a little roasted chicken, stuffing, and green beans. I also had  a few sweet potato chips. And 5 caramel creams. 

Hair: Still the same, but I might twist or braid it into a low bun tonight. I did twist it into about 10 large twists, and I did a twist out that I moved to the side. It was ok.

Outcome: I went to boxing, and I actually pretty much got the routine (I almost never get the Friday routines), but I was not feeling my best. And I completed my objective - 50 tuck jumps. 

=========

Saturday

Goal: Run/Hike/Boxing/Objective

Nutrition:I had 5 Krystal's wings, McDonald's medium fries, and more caramel creams.  I also had roast chicken, green beans, and mashed sweet potatoes.  

Hair:I ended up with a somewhat stretched, puffy mess.  

Outcome: I went to boxing, and completed my objective, 3 1-minute intervals of the horse stance.

=========

Sunday 

Goal: Something/Objective

Nutrition: I had a green smoothie with carrots, strawberries, grapes, kale, and coconut milk. I also had some delicious sweet potato pancakes, eggs, and chicken sausage. I also did a lot of tasting as I did my food prep. I made pepper steak, beef & broccoli, and made some plates with rotisserie chicken, mashed sweet potatoes, broccoli or spinach. I plan to make some chicken salad and some chicken chow mein - tomorrow. 

Hair: Bun.

Outcome: No exercise yet.   

Read More »

Add Comment

Unknown exercise, fitness, health, recipe

Transformation Tuesday: V Walker Makes a Big Change...

When I saw her new profile pic in August, I was blown away! I loved the color, the cut, the confidence and happiness that was captured in the photo. I immediately thought that I HAD to get V. Walker's new look on my blog! You may remember V from previous posts - one for my logo (she designed it), and one that we did on Love the Journey by My Book of Lists (V's company).  I've mentioned that I've been kind of scared to cut my natural hair, but looking at V's has been inspirational...Anyway, look at her photos and read her interview. 

 

How long have you worn your hair natural?

Since July 2003.

What was your general styling routine prior to the new look?

I have to admit, I didn’t do much to my hair. I did lots of wash and gos, puffs and sometimes twist outs. With it being longer and very thick, it was hard to maintain and I just didn’t have the patience to try new styles like I thought I would.



Had you had any other significant haircuts since going natural? What about when you had a relaxer - did you get it cut into different styles? Color it?



Wash-n-go



 Yes! I never had a problem cutting my hair or coloring it myself [when it was relaxed]. When I think back on the times I did go short, those were my favorite styles. Interestingly enough, I didn’t color my hair after going natural very much and the thought of a hair cut while natural made me consider the awkward phases of growing it back out. Instead of thinking about holding on to hair that I had grown for over ten years, I should have considered how that hair made me look and feel.

What inspired the haircut?

 I had talked of cutting my hair for the last two years but just didn’t have the courage to. Recently I started working on a project that ignited a change in me. I started to eat better, feel better and when I would look in the mirror, I wouldn’t see that changed person. I didn’t feel like I looked like myself. I had already saved styles on Pinterest of cute tapered styles that could be worn curly or straight so it was just the point of making the appointment and I was surprisingly anxious to get it done. 

WE WILL BE POSTING A PIECE NEXT WEEK ABOUT V's UPCOMING PROJECT....

Was it the same motivation as the color? If not, how did the two motivations differ?

Yes. I picked an auburn color but told my stylist to work her magic. I honestly allowed her to do what she is great at and I was and still am thrilled with the results.

New look as a wash-n-go!

Did you feel as if you "big chopped"?

Great question. No. When I decided to go natural, I held on to my straight ends for seven months before deciding to just let go. I had a lot of anxiety about how my hair would look, how I would look with it and what would the people in my life say. It was something foreign and I was uncomfortable with the possibilities but also optimistic about having the courage to do it.



This time, I didn’t consider anything or anyone else. I wanted my hair cut and if I didn’t do it because of what other people would say or think, I was not the person I thought I had become. It’s hair! No one is going to die.

About how many inches were cut?

I didn’t even count. Comparing lengths while my hair is straight, I would say 11 inches.


Pressed out...



How did you feel during the process?

I felt great. Like I hit ‘reset’.

What has been the reaction to the new look?

Great! People especially love the color. My stylist, Adrienne Curry, did an excellent job.

How do you feel about the change?

One of the best decisions I’ve made in a while. I guess you can tell I love it.

How has your styling routine changed?


When I wear it curly, it is mostly wash and go but I don’t have to do it daily. It is a cut that I can have for a few days, simply refresh in the mornings and it’s just as cute. When it’s straight, it does require a little more effort but I limited wearing it in this style during the summer. The humidity laughs at my straight hair.

Have you changed your products?

Over ten years of being natural, l learned that the styling products that worked for my short hair didn’t work for my long hair. So it is like I have to go back and experiment. A lot of new products have come since I did the big chop and my hair was this short. But to answer your question, yes.

Has the color affected the texture of your hair?

No, I don’t think so.



The New Look's Debut! via Facebook



Do you feel as if this look is more versatile than your previous haircuts/styles?

I don’t have as many options as I did with my longer hair but I feel like the difference between wearing it curly and straight offer two dramatic looks that I don’t think I could have achieved before.

Do you think that you will continue to cut and color your hair this way?

Yes, in fact I just got a trim yesterday. The color will be touched up in a few weeks. I think I’ll rock this style for a while.



Read More »

Add Comment

Unknown Curlfriends, New Day. New 'do., newdaynewdo