I Need to Change My Diet & Daily Log:+Workout Week 10

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I admit it. I've been trying to "focus on fitness" without changing the one thing that makes the most impact. My diet. I don't eat particularly well, in that I LOVE bread, I like sugar, I'm not great at portion control, and I eat fast food. Even so, I eat better than I did a few years ago, but I am clearly still a work in progress. I've tried eating plans that have followed the principles provided below, and I lost weight. What I didn't gain, however, was the desire to stick to the principles after my self-mandated trial period expired....I'm working on that too.

According to many of the eating plans that I've read, our major eating goals for the day should focus on  water intake, increasing the number of small meals and snacks that we eat throughout the day (5-6) and focusing on both portion size and requiring a mix of proteins (fish, meat, dairy, nuts, eggs),  fiber (fruits, veggies, and whole grains), and good fats (such as the omega-3s, omega-6s and omega-9s found in certain fish, nuts, avocados, grape seed and olive oil). To that end, I am adding a food component to my daily log, and I'm going to try to do better with my overall routine. I've included some eating plans below, but please note that you should consult with your health-care professional prior to entering into any eating plan, and please tailor them as needed to ensure that your individual nutritional and caloric needs are met.

Women's Health Magazine's Best Body Meal Plan - Calories - around 1500. This plan provides a comprehensive six-week food guide, recipes, and grocery plans. With all of the options, it seems like its easy enough to find some go-to recipes for breakfast, lunch, dinner, and snacks.

Prevention Magazine's Perfect Day of Eating - Calories - 1500-2100. The food plan is not as specific as those provided above and below, but it does an excellent job of mapping out the day in terms of eating, drinking, exercising, and explaining why they've made those recommendations.

Fitbie's Three Day Eating Plan - Calories - about 1600. I like this plan because although it uses the same basic principles as the first two, the snacks on this plan have a higher calorie count, and I imagine that they feel like mini-meals instead of just stop gaps until dinner.
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Monday

Goal: Anything

Outcome: I did Week 9's 7 minute workout! It really was a good, whole-body workout. I only worked for 7 minutes but I was breathing hard for at least 10.

Hair: Still in my style from earlier in the day. Check out www.keek.com/NaturallyTwisted to see it...

Nutrition: I went to the Farmer's Market over the weekend and got a cart full of fruits and veggies. But yesterday I only ate fruit and delicious left-over Indian food (no I didn't actually eat at the Memorial Day get-together). I did try to keep my portions small, I did spread the food out throughout the day into small portions, and I did drink a lot of water.

Tuesday

Goal: Something upon the 1st few hour of waking, and Zumba. I haven't been in weeks - likely because I haven't written my piece on my Zumba studio yet, and I feel guilty....but it is coming this week.

Outcome: I did do 50 jumping jacks within an hour of waking. That evening I went to the gym at work and did some time on the elliptical machine, then did weighted jumping jacks and squats.

Hair: I still had my hair in the twist-out - it just got bigger.

Nutrition: I am bringing Zucchini Cashew Soup, salad, and an apple for lunch, and a hummus/celery snack. I'm going to buy a rotisserie chicken at some point this week, but I may keep it vegan today if I can top off the night with a veggie stir-fry and quinoa. We'll see.

I didn't end up eating my soup, but I did have my hummus and celery. I also ate trail mix with seasame and pumpkin seeds, raisins, dried cranberries, cashews, almonds and a little dried fruit. I did a decent job of spacing everything out, so I had a series of small snacks throughout the day. (I also ate a few pieces of candy - but not nearly as much sugar as I had been taking in)...

Wednesday

Goal: Boxing

Outcome: Nothing

Hair: Same

Nutrition: I had a turkey wrap (in two portions) and Red Mill hot cereal for dinner.

Thursday

Goal: Run!!!!

Outcome: Nothing. I slept when I got home.

Hair: Still in the twist-out, but at that point it was basically standing up in an Afro.

Nutrition: I didn't eat well yesterday. I ate some homemade turtle candies, a cupcake, then Benihana's (but at least I only ate half)...

Friday

Goal: Yoga

Outcome: I don't know yet, but I'm thinking the gym. I did do some jumping jacks this morning when I woke up. TRUE OUTCOME: I didn't do as much as I hoped but I did employ what I sometimes think of as my exercise compromise. I watched some TV and did pushups, sit-ups and squats during commercials. I should have just done the 7 minute routine again!

Hair: In a big beautiful puff.

Nutrition: It was a mixed bag...It wasn't my best or worst day...

Saturday

Goal: Run then boxing?

Outcome: I ran! I did 5 miles in the heat. No boxing...I had too much to do on Saturday.

Hair: Still in my puff.

Nutrition: I ate a lot of fruit on Saturday, and I enjoyed both a cupcake and some wings...but I only ate a few of them (along with some jerk chicken), but I kept my portions small, and I tried to act like I had some sense. Overall - I am ok with my nutritional choices.

Sunday

Goal: Run or walk

Outcome: It is 5:07 pm and I haven't exercised yet. I had a plan in mind that included running, and I should do it, but I've realized that when I am running by myself I am always better off starting my day with a run instead of trying to wind down the day that way.

Outcome: I did it! It was about 84 degrees and muggy, but I ran. I did about 4.3 miles in 47 minutes. Checking my speed, I got slower and slower as the miles passed - and I have to work on my hydration, wardrobe, and overall stamina. I want to get faster, not slower.

Hair: Puffed out - but I may try to henna it tonight. Maybe.

Nutrition: I made myself a large fruit salad and a large lettuce salad this morning. I hope that they can take me through the next few days, and help keep me on the path of better nutrition. I also had a snack of hummus, carrots and celery, and a few more of those chicken wings. I don't know that I will eat anything else today - but I feel good about my choices and I don't feel deprived. That is a real victory for me.

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Outcome: I did exercise 5 days, and I also lost 3lbs!!!

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For the previous weeks, click here: Week 1,  Week 2,  Week 3, Week 4, Week 5, Week 6, Week 7 Week 8, and Week 9. 

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(Updated) Water is AMAZING & Daily Exercise Log Week 11

Image via volusia.com

1. The Body Needs Water to be in Balance. Remember when you were growing up and you learned that your body was mostly water? Well it is! Sixty percent (60%) of our bodies are composed of water, and that water aids in digestion, circulation, the creation of saliva, transportation of nutrients, nutrient absorption and maintenance of body temperature.

2. When You Fill Up With Water You Can't Fill Up With Junk. Water suppresses your appetite, so you don't eat as much. Drinking plenty of water also prevents fluid retention, because your body won't try to retain water if it's getting enough.

Drinking water also helps your body burn stored fat. If you're not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don't need any extra help, so your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.

3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. Without adequate hydration, muscle cells don't work as well and performance can suffer.

4. Drinking Water Is Good for Your Joints. Water helps keep joints strong, healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that your movements are smooth and pain free.

5. Water Is the Fountain of Youth. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

6. Water Helps Your Kidneys (Again). Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. The kidneys can cleanse and rid the body of toxins if enough water is ingested.

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

7. Water Helps You Go. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

8. Water Makes You Smarter! Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen it needs. Drinking eight to ten cups of water per day can improve your levels of cognitive performance by as much as 30%!

Drinking plenty of water also supports nerve function. It ensures that your body's electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to.

via www.fitday.com & www.webmd.com

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Monday

Goal: Boxing

Nutrition: I brought a couple of wings, celery sticks, carrot sticks, salad, fruit salad, and a apple. I ate everything for breakfast, lunch and snack. The only problem was that a co-worker brought in chocolates and cookies. I had cookies and chocolate. Then I had fries and a small fried chicken sandwich for dinner. :(

Hair: I co-washed on Sunday and used the Edens Body Works that I reviewed last week, along with the Creme of Nature Argan Oil Edges. It was in a puff, and stayed in a puff.

Outcome: I didn't make it to boxing, but I have a jump rope, weights, and space at home so I did my own modified home boxing workout - complete with ab exercises and my attempt to recreate the last boxing sequence I did in class.

Tuesday

Goal: Boxing

Nutrition: I brought my breakfast and my snack, but I plan to eat lunch in the Dining Room at work. I'll have  a chance to practice portion control.

Hair: In a ballerina bun.

Outcome: I did my jumping jacks when I woke up and drank some lemon-infused water. (Yay me!) I didn't overeat at lunch - but I probably didn't need two reduced sugar chocolate chip cookies. I had salad (and a LOT of thin crust pizza) for dinner. And no additional exercise....so not a great day.

Wednesday

Goal: Zumba
New Goal: Run with BGR

Nutrition: For lunch I will have leftovers from yesterday (beef brisket, collard greens, and a little mashed potatoes). I'll have salad for afternoon snack. And I started my day with some mixed grain hot cereal, and carrot sticks and yogurt dip for morning snack.

Hair: Still in my bun.

Outcome:  Exercise - I did run with BGR, but it was raining so hard that I only ended up doing about 2 miles. I felt like I was drowning, but it was nice to run with a group of motivated people. I think I ran faster than usual because of the rain and the crowd.

FOOD: Problem - I didn't eat my salad, I had trail mix instead (not too bad), then I had pizza for dinner. Then I had pizza for a 3 am snack. Again, not the best food choices. I'm waiting for the shame to kick in - but I've realized that I'm pretty much shameless so I just have to decide that making good choices for the long term must be a priority.

Thursday

Goal: Run
New Goal: Zumba

Nutrition: So I ate the pizza this morning, really early (3 a.m.). I'm about to eat two scrambled eggs with spinach for my 2nd breakfast. I'm also going to have a fruit salad and lettuce salad later on today. I'm thinking that I need to sit down with a nutritionist to see how many calories I should take in a day and to figure out what to eat when. - I did have the fruit salad, but didn't eat the rest of it. I had some delicious chicken tika masala, brown rice, and water for dinner. If it weren't for the sauces that came with it, it likely could have been a fairly healthy meal...

Hair: I have a new bun. This time I added about 6 twists and pinned them into something.

Outcome: I didn't exercise - I thought I was going to take a mid-day break to go to a Zumba class, but I never made it, I went out then I went to sleep.

Friday

Goal: Yoga
New Goal: Anything

Nutrition: I didn't eat anything early in the day. I ate a reasonable amount at lunch (a couple of bites of grilled chicken breast, a few stalks of broccoli, a little side salad, and a reduced sugar chocolate chip cookie), and later I had another small salad then worked out. Afterwards I ate a terrible dinner of chicken nuggets and french fries. It was DELICIOUS.

Hair: I've had a bun with six (6) double-strand twists that I've been moving around. It's served me well over the past few days.

Outcome: I worked out in my building's gym. I did some time on the elliptical machine, then did weighted walking lunges, weighted squats, weighted jumping jacks, some step-ups onto a weight bench, and a few minutes of back exercises. I felt like I gave it a good effort (even though I didn't want to go at all)...

Saturday

Goal: Run & Boxing
New Goal: Run - further than usual.

Nutrition: I ate a veggie samosa and sweet potato combo for breakfast/brunch, and plan to finish my chicken breast and broccoli in a few hours. I don't know what I'll do for dinner, but I need to figure it out, because that is where I tend to fail...Update: the nuggets and fries were so good that I had them again.

Hair: Same as above - but I wore a headband when I ran.

Outcome: I ran soon after getting up. (YAY - I am better when I exercise early). And it was 7+ miles. I walked in the middle, but I now know that for me, the best way to improve on my running is to run! So I have to keep running as a constant part of my routine. I also did jumping jacks and crunches when I woke up.

Sunday

Goal: Yoga or Walk
New Goal: Get up and do something early....

Nutrition: It's now past noon, and I've had a bagel with butter. I don't know what I'm eating for the rest of the day, but I will TRY to make sure it isn't too too too bad.

Hair: I wore a headband yesterday, and this morning (post-run) I used my Creme of Nature Edges, Allikay spray, and Allikay's leave-in conditioner. That, 30 pins, a few re-twists and time turned my dry hair into something I wasn't ashamed of....I'll try to post before and after photos later.

Outcome: I woke up and did jumping jacks. I also ran just over 3 miles in just under 32 minutes.
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Results:

Exercise: I exercised 5 times this week! (Excellent)

Food: I tried to be more conscientious. (Good) But I didn't eat particularly well (Not so Good)

Weight: Somewhere between 1lb down and just the same as last week. (I'm ok with that)

Hair:  I changed it a few times, but overall 2-3 ponytail holders were used to reign it into a ponytail, puff, bun, etc over the course of the week. It is due for a good wash, deep condition and style change - but we'll have to see if that actually gets done.

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For the previous weeks, click here: Week 1,  Week 2,  Week 3, Week 4, Week 5, Week 6, Week 7 Week 8, Week 9, and Week 10.

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Sugar is Evil, Part II and Daily Exercise Log (8/5 - 8/11)

via choosefit.com

So remember last week when I wrote that sugar is evil? Well nothing has changed, and unfortunately, I've been lured back into its clutches. I had lemonade over the weekend, and I haven't stopped with the sugar since...Maybe if I read the posts again, I'll remember why I can't continue to give in. One reason to resist is that although our bodies have a natural mechanism alerting us to when it is time to stop eating, we aren't able to tell when we've had enough of certain types of sugar.

When we eat glucose, our brains are able to let us know that we've taken in enough calories. We tend to feel more satisfied, full, and are less likely to eat again. Eating the simple sugar fructose affects our brains quite differently. Food and drinks sweetened with fructose do not trigger the same sense of fullness as other foods with similar calories. A Yale University study found that test participants reported feeling more satisfied after consuming glucose compared to fructose. Taken together, it all increases the risk of overeating.

Eating fructose can also affect our fat cells. Leptin is a hormone that is secreted by those cells, and the more fat we have, the more leptin is secreted. This should serve as a signal that we're full, but when we take in large amounts of fructose, over time we can develop leptin resistance, which means that although the leptin is being secreted our bodies can't recognize its existence. The fructose actively blocks the effects of the leptin. That leads to us overeating because our brains are being told that our fat cells are empty, and need to be filled.

Many processed foods have table sugar (comprised of 50% fructose), high fructose corn syrup, or the additive sucrose (also comprised of 50% fructose). And in the US, we actually take in more of our sugars from food than sugary beverages! We have to be careful of:

Fat-free snacks, because when fat is reduced, sugar is often added; breads; jellies and jams; cakes; and ice cream. Added sugaralarm also found in sodas and things like tomato sauce, condiments and salad dressings, and multigrain crackers and cereals.

Check your labels because anything with more than 15g of total sugars per 100g means it has a high sugar content, 5g of total sugars or less per 100g means it has a low sugar content.

Source 1, Source 2, Source 3, Source 4 

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I am supposedly "on vacation", but as anyone that lives far away from their family knows, it is never a vacation when you go home!

Monday

Goal: Boot camp (w/my sister)

Nutrition: I had a slice of bread and tea for breakfast, a Jamaican chicken patty, and a HUGE buffet for dinner. My Grandma, Great Aunt and I went to the casino, and we ended up eating dinner there after we lost a combined $8.00 on the penny slots. I had about 4 plates but at least it was mainly made up of salad, vegetables, a few pieces of chicken breast and sushi. But I also ate about 1/2 slice of pizza, 2-3 fried shrimp, a veggie spring roll, and dessert. And an apple in the middle of the night.

Hair: Same style as Sunday, except I braided it into a braid that went 3/4 of the way around my head.

Outcome: I went to boot camp, then ran a couple of miles (because we were late to boot camp), and didn't eat well. But at least it was in a different way than usual.

Tuesday

Goal: Run

Nutrition: I had bread and tea for breakfast again, drank some lemonade, had baked french fries and a ground turkey patty, a banana, and I am about to find SOMETHING to eat soon. I'm starving. I ended up with a 6-inch Subway Buffalo Chicken sandwich on wheat. - But I also bought some candy and had 4-5 caramel creams...

Hair: I haven't taken my hair out yet, but I will take it out tonight.

Outcome: It is after 7:30, and I haven't exercised yet, but I should be able to get in some calisthenics and food before I take a nap. - I was WRONG. I barely even had time to take the nap! I put a photo of my Tuesday night look on Instagram - but it wasn't the best hair photo.


Wednesday

Goal: Boot camp (w/my sister)
New Goal: Something

Nutrition: I had 1/2 a Red Robin Bonzai burger for lunch, and the other half for dinner. I also ate a couple of handfuls of movie theater popcorn, many more caramel creams, and a couple of mini Kit Kats. I watched the Smurfs 2 in 3d with two of my nieces, sort of. They watched it and I napped, and we all had a good time.

Hair: I ended up wearing it in a BIG messy puff for most of the day. I washed and twisted it that night, using Wen to cleanse, and as a leave-in, then some old school petroleum based grease to seal. My hair only got the chance to set for about an hour before I took the twists out, but it turned out ok.

Outcome: So boot camp ended up being cancelled. We went to the local track, and joined a few other people from the class in some track time. We walked 1/2 mile, ran 1/2 mile, skipped, did walking lunges and then spent some time doing jumping jacks, standing crunches, squats, and lunges. It turned out to be a pretty decent workout.

Thursday

Goal: Run
New Goal: Zumba (w/my sister)

Nutrition: My Grandma and I got ice cream and bought lunch. I had a delicious fried dumpling, a little brown stew chicken, some rice & peas, and a little salad. Later I had some ice cream, and for dinner I had a very small sandwich.  

Hair: I twisted it back up after I came in on Wednesday night, and wore it twisted all day Thursday. I should have done something to it, because I did not look my best!

Outcome: I walk/ran about 3.5 miles in the morning, and in the evening went to a Zumba class. Both made me work, but Zumba was much more fun. And thank goodness for my past Zumba training, or I would have really embarrassed myself in class!!!

Friday

Goal: Boot camp

Nutrition:?? I know that I'm going out to lunch and dinner tonight, so I can't make any promises!

Hair: Still in twists.

Outcome: I went to boot camp. I am tired. I did go out to lunch and dinner. I had a grilled chicken sandwich and a few fries for lunch, salad and 1/2 a serving of Chicken Parmesan for dinner.

Saturday

Goal: Zumba

New goal: Something

Nutrition: I had 3/4 of a Jamaican beef patty, rice & peas, curry chicken, stew chicken, and a little plaintain. Somewhere. Along the way I had several chicken skewers and a few mini spring rolls...

Hair: I started the day with the back in a loose ponytail, and a couple of flat twists in the front. By the time I went out, I had done the front in several flat twists and pinned up, a tight ponytail with the ends done in 8 doublestrand twists. I wrapped them into a bun and pinned them down. 

Outcome: I was in a 2+ mile parade where I was supposed to be chaperoning the kids, but instead spent the time chipping down the street and waving my flag.

Sunday

Goal: Something

Nutrition: I had some jerk chicken and Mac-n-cheese.

Hair: same

Outcome: I did not exercise. 

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Is Food Prep the Key to Healthy Eating? & Daily Exercise Log



I plan to microwave most of my meals
later on....image via health.com

I've read many times that food makes all the difference when it comes to being fit. No matter how much time is spent in the gym, if your eating plan is faulty, you won't get all of the benefits of the exercise. I've also read that the healthiest people generally limit their food choices to 3-4 healthful options for each meal. They have said that if they think of these meals as their only options, it reduces the amount of time they spend thinking about food, and will even limit its importance in their day to day thinking. I decided to try something new this weekend. Advanced food prep. I decided that if I took away some of my food options I would be better off. While everything I made wasn't "clean", I also knew that I would have to look forward to eating everything I cooked - or I wouldn't eat it. I'd been eating poorly, but I was ready to do better.

I started with a trial run a few weeks ago by buying 20 plastic food containers that could hold a complete meal, 3 soup containers, and a box of 240 snack bags. I didn't make any meals, but I did take most of the fruit and veggies and separate them into single servings so I could reduce the time spent prepping my morning smoothies. I spent about 90 minutes slicing pineapples and strawberries, washing and separating grapes and spinach. It was definitely worth it, and has saved me enormous amounts of time and energy in the mornings. Next time around (which will likely be Tuesday) I am also going to slice kiwis, oranges, lemons, limes, pears, bananas, pineapple, cucumbers, and I will also have to separate out more spinach, grapes, and carrots. 

Now on to the big time - entire meals!!!  Yesterday I spent about 5 hours (due to my own inefficiency) making a whole series of things. I think I ended up with 6 calzones, 4 pizzas, 2 turkey meatball, whole wheat pasta , and pepper meals, 5 quinoa, mashed sweet potato, broccoli or green bean and rotisserie chicken meals, 3 Thai curry chicken meals, lentil soup, chicken salad, and chicken broth. I saved myself some work by buying the rotisserie chicken, fully cooked turkey meatballs, and using pre-made pizza dough (both whole wheat and herb infused dough).   

Some helpful tips for your own food prep:

1. Decide if you want to make whole meals in advance to refrigerate or freeze, or individual components so you can have faster daily food prep. - Since I am out most of the day, I decided that making whole meals would be best for me.

2. Make sure you have enough containers, whether glass or plastic, and enough wax paper, foil, snack bags, and pan or slow cooker liners as you will need to make your food. - I had several glass containers that I use for lunch, and as I said above I purchased 20 reusable plastic containers. I used liners for the soup and chicken broth I made in my slow cooker. It sped up cleanup quite a bit. I also lined my baking pans with foil, again, to help with cleanup.  

3. Make a meal plan - what do you want to eat? Do these recipes have overlapping ingredients? - I used the turkey meatballs in the calzones, pizza, and pasta. I used peppers and tomato sauce for all three also. My mashed sweet potatoes were used in all of the chicken meals, and I cooked all of the Thai chicken at once. When I chopped celery for my soup, I set some aside for the chicken salad, and the chicken used were leftover pieces from the rotisserie chicken.

4. Make a grocery list, then grocery shop. - I knew I had quinoa, whole wheat pasta, lentils, diced tomatoes, some chicken breast, and some veggies I had previously frozen at home, so I only had to buy the rotisserie chicken, the sauce, celery, carrots, dough and cheese and a few other miscellaneous items to complete the meals. I ended up adding peppers, roasted garlic paste, and meatballs to my cart when I got to the store because I figured I could get 2-3 more meals out of my supplies if I added the meatballs. And I was out of garlic.  

5. When cooking, try to plan out cooking times. - I started with the soup in the slow cooker, but I should have had my chicken breast in the oven at the same time. I'm sure that I will learn as I go, but I don't want to continue spending so much time with the prep. So try to start the items that will take the most time first, use all the burners on your stove, figure out which things you can microwave, and which things need to be baked.  

6. If you are carrying whole meals or making components - be careful about storage! - Note that there are some things that can only stay in the refrigerator for a few days before going bad. If you are carrying food, make sure you have ice packs or access to a fridge or freezer.

If you are interested in using pre-cooked components as the basis of your meals throughout the week, I've included a link to a grocery list and set of recipes by Self magazine.

Please take the time to "Like" my blog by clicking here. 

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Monday

Goal: Boxing/Spartans

Nutrition: Green smoothie - pineapple, grapes, carrots, spinach, a little coconut milk and flaxseed oil. Chicken salad, crackers, baby carrots, hummus, brushetta, a slice of pizza with chicken, a cheese puff, and a small tomato filled phylo pastry. I also had a soda, and a lime/agave/green apple/cucumber drink later on. 

Hair: Same as Sunday.

Outcome: I went to boxing, I did all 50 curtsy squats, all of my sit ups for my Spartans, I did all of my squats, mountain climbers, and the funny push ups - but I owe myself 110 push ups and 110 burpees (I have 11 sets worth to do...) I will be adding them to the end of the October workouts every day until I finish. 

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Tuesday

Goal: Boxing/Spartans

Nutrition: Green smoothie - mango, banana, carrot, spinach, grapes, coconut milk and flaxseed oil. I had my lentil soup and a whole wheat pizza with spinach, peppers, onions, and turkey meatballs. I had 3-4 crackers w/ checken salad, 3 Chessman cookies, a Snickers bar, some Swedish Fish, and one of the rotisserie chicken, quinoa, broccoli and sweet potato dinners.   

Hair: I did the back in a bunch of cinnamon rolls.

Outcome: It was a decent workout day. I started "Optimist October" which features a different set of exercises every day for the month. Last night I did 6 Advanced Warriors (which ended up being 120 pushups, 12 plyo-lunges, 6 bear crawls, and 6 reverse bear crawls) and my boxing class.

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Wednesday

Goal: Boxing/Spartans

Nutrition: Green smoothie - pear, banana, spinach, kale, kiwi, coconut milk, carrots, grapes, ginger, agave, and flaxseed oil. I had 3.5 Chessmen cookies, a small calzone, 2 stuffed mushrooms (45 calories for two - who knew?), later I had some of my whole wheat spaghetti with turkey meatballs, a green apple, and I used my Nutrabullet to make my own frozen strawberry lemonade (with a little agave and a little processed sugar).   

Hair: Same - just messier.

Outcome: I did my exercise for today - 6 Spartans (yes the same workout from September) and I went to boxing. 

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Thursday

Goal: Dance Class/Boxing/Spartans

Nutrition: Green smoothie - grapes, banana, carrots, spinach, flaxseed oil, coconut milk and strawberries. Ok this is probably the worst I've done in a few weeks. I ate for recreational purposes. I went out of my way to eat something "bad" as a "treat" instead of just eating what I've cooked, and making better choices. Anyway, I had Krystal's wings, fries, and 2 Krystal's, a chocolate chip cookie, a serving of pizza (that was supposed to be a lunch), a little chicken salad, hummus, crackers, a homemade white grape and lime drink (with sugar) that I made, and a big cup of HI fruit punch. A mess!  

Hair: I did the Vintage Glamour style - see the updated post. 

Outcome: I went to my pole dancing class, I went to boxing, I did my bear crawls for the October challenge...

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Friday

Goal: Training/Spartans

Nutrition: Green smoothie - grapes, carrots, kale, flaxseed oil, pear, mango, and lime. I also ate one of the small pizzas that I froze last week, a serving of rotisserie chicken and quinoa...it went off the rails when I had some trail mix, 2 chocolates, a caramel, and 2 caramel cream candies. 

Hair: Puff. It was going to be a really big puff, so I actually took the front part, that was hanging and rolled it all under and incorporated it into the rest of the puff. I actually got a few compliments...

Outcome: I boxed in the morning and did my crawls as required by my October fitness challenge. More about that for Monday, October 7th. 

=========

Saturday

Goal: Run/Hike/Boxing/Objective

Nutrition: Green smoothie - grapes, carrots, kale, flaxseed oil, pear, mango, and coconut milk. I ate pizza, and drank a limeade with cucumber, celery, white grapes - and sugar. Fail. I had 4 cookies. Then later on I had two mini cheesecake bites, a beef skewer, brushetta,  a large Shirley Temple (just sugar for no reason), then tortilla chips with cheese and salsa. 

Hair: I did the back in a Ballerina bun, and did the front in 6-7 large twists, rolled the ends, and kind of pinned it all in place....but that was in the evening. It was in the same puff as Friday when I exercised. 

Outcome: I hiked Stone Mountain and did my crawls as required by my October fitness challenge. More about that for Monday, October 7th. 

=========

Sunday

Goal: Walk/Objective

Nutrition: I didn't do anything but eat junk on Sunday. There were Cheetos, M&Ms, Munchies and Jolly Ranchers. I also drank a sugary drink.

Hair: Nothing

Outcome:  I did my required exercise, but that was about it. It was shameful.

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Sugar is Evil and Daily Exercise Log (7/29 - 8/4)

Image via sott.net

I'll even go so far as to say sugar is the white devil. It ages the skin, rots the teeth, and is addictive...like crack. It makes us feel good because increased sugar intake leads to the release of serotonin - the hormone associated with feelings of happiness. But take in too much, and the body can't handle it. It tries to get the blood sugar levels down by releasing a flood of insulin into the blood. Insulin tells the cells to scoop up the sugar, use it for energy, and convert any excess into fat. Result - sugar crash. Result - wider waistline. And eventually, when our bodies stop paying attention to the insulin as it should, Type II Diabetes.

The problem is that we need the simple sugar glucose. It is the ultimate source of energy for the body, and the only source of nourishment for the brain. Our body needs it at all times, and if it isn't found in sufficient amounts from our diet, the body will make it from proteins and fat. Glucose helps us be happy, concentrate, learn and think. We cannot survive without it. Unfortunately  we take in a lot more than the limited amounts of glucose we need on a daily basis.

Fructose is the sugar found in fruit. It is accompanied by nutrients and fiber, but is not essential to the body's function. Fructose (w/o any nutritional value) is also found in table sugar (50% glucose, 50% fructose) and high fructose corn syrup (45-58% glucose, 42-55% fructose). Fructose always goes to the liver after intake, because that is the only organ that can turn it into a usable form of energy (glycogen that eventually gets converted to glucose). The liver also stores any unused glucose as glycogen.And it turns any excess glycogen into fat.

And since we only need about a teaspoon of sugar in our systems at a time, most of the fructose we take in turns to fat. Some studies suggest that we shouldn't take in more than 10% of our daily calories in the form of sugar, and that at 25% or more, it will lead to an increased chance of major disease.

There is so much to be said about sugar that this may be a 3 part series...For now, just remember that sugar is bad!
Source 1, Source 2, Source 3, Source 4

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

Exercise Log - My nutrition goal for this week is to stop eating added sugar, and avoid all deep fried food. I started on the 25th, and I've already lost more than 1lb, despite having a sip of an Icee, a virgin margarita, 1/2 of very small crap empanada, and 2 Big Macs - yes, I wrote two (2) Big Macs.Tuesday update: I have lost more than 2lbs - as of this morning. We'll see if today's intake makes a difference. Wednesday update: UUUUGGGHHH!!!! I guess this is why we aren't supposed to weigh every day, because 1 of those two plus pounds is back! I hope it is just a little swelling from last night's workout (see below), but IDK....

Monday: 

Goal: Boxing

Hair: It has been in about 20 large double-strand twists since yesterday. I will likely leave them in until tomorrow.

Nutrition: I had a boiled egg, a grilled chicken wrap, and some cashews so far. I don't know what is going to happen for dinner, but I do need to eat something green!

Outcome: I went to boxing, and worked hard. I also had fruit for dinner. Some recommend limiting fruit after a certain time of day, but I like fruit as my dinner option because after I exercise it helps to hydrate me, it is light, and according to one of the articles I've read, fructose is most likely to be converted to glucose right after exercise.

Tuesday:

Goal: Circus Arts
New Goal: Boxing every weekday

Hair: I'm about to write a post about it now, but it is the style I created after taking out my large double-strand twists from the other day.

Nutrition: I've eaten two pink grapefruits, (a sample of some deep fried chicken, a sample cinnamon sugar pretzel piece, and a little trail mix) and about half of a grilled chicken, veggie, and lo mein lunch. Sounds pretty healthy - but I realized that there was some sweet sauce accompanying the grilled chicken, and possibly some butter on the veggies. But it is likely better than a Big Mac.

Outcome: We'll see. Update: I went to boxing so late that I ended up having a one-on-one session with a trainer. Sounds good, but feels bad...at least physically. I did a lot of new and painful exercises - one of which seemed to be extended transitions from upward to downward facing dog, but I did also get to work on my jab, slip, and left hook to the point that I am feeling pretty good. Food wise - I did eat the rest of my lunch for dinner, and had a little homemade banana based vegan ice cream. It ended up just feeling like a smoothie.

Wednesday:

Goal: Boxing

Hair: So I took it out of yesterday's style (Did you read my post about it?) And tucked and pinned my ends under last night. I like the way it turned out, I think I may actually do a Keek on it.

Nutrition: Started with fruit. We'll see where the day takes us.Where did I end up? I had soup and half a sandwich for lunch, a bite of the other half of the sandwich before boxing, then a Big Mac for dinner (Insert judgment here - I know, I know, I know it is ridiculous). Later I had a grapefruit and a little trail mix.

Outcome: I forgot all about the video for Keek, and by the time I left boxing and remembered about it, I looked like Sideshow Bob. Not my best look. Oh and I did go to boxing - class was really challenging, especially after Tuesday's one on one workout. BUT it was also really great because I got to try the advanced routine during ring time. And I ALMOST got it. Personal victory time! Why/how? Because it means that the trainer decided that I was doing well enough to allow me to try it, and that I was confident enough to try it, and that I was coordinated enough to almost get it.

Thursday:

Goal: Run
New Goal: Boxing

Hair: I did a bun. It was the easiest thing to get my hair into. 

Nutrition: I decided that it was my cheat day, so I ate fruit for breakfast, soup and salad for lunch - then I took a wrong turn and ate a sugar cookie, and later on had nuggets and fries for dinner.

Outcome: My workout was great, but I was disappointed with my eating.

Friday:

Goal: Boxing (in the morning)

Hair: I did a giant puff after boxing - you can see photos in my post from Sunday, August 4th.

Nutrition: No breakfast, and I had a salad and two small BBQ chicken tacos for lunch. I had a filet-o-fish for dinner. Delicious. I also had a grapefruit. 

Outcome: Again - I need to lay off the fried food - but I went a whole week without added sugar or fried food (mostly), so for me, it was a winning week. 

Saturday:

Goal: Something/Hopefully a run...

Hair: Still in my giant bun.

Nutrition: Egg, cheese, chicken bagel, spinach and cheese calzone, and for dinner - jerk chicken, a little rice, callaloo, a fritter, bake, and some fruit. DELICIOUS!

Outcome: No exercise.

Sunday:

Goal: Something

Hair: I did a post on it. Check it out.

Nutrition: I had a Reuben, some fries, and a little ice cream. I only ate a few fries, and I threw the rest away. I changed my mind in the middle though and tried to a catch a french fry before it fell into the garbage can. I failed. But it was the better outcome. I also had a kiwi.  

Outcome: I didn't eat enough.

I did exercise 5 days during the week, and I ate better (at least for me)...

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Outrunning This Heat: Daily Exercise Log Week 15

Image via Saucony.com

It is raining and thundering outside. And it is supposed to be even worse tomorrow. That wouldn't generally be a big deal, but tomorrow I am running the Peachtree Road Race, and I don't want to rain in thunder and lightening...

Anyway, the post is about optimal gear for summer running:

1. Wear materials that wick moisture away from the skin.

2. Wear light colors and lightweight, looser materials. It helps you catch the breeze, reflect (instead of absorb, sunlight), and maintain some level of comfort. And again say yes to wicking materials. Because although cotton may be light, it retains all of the body's moisture (sweat) and can cause irritation to the skin. And since it holds on to moisture it will feel clingier and heavier the further you run. So don't make cotton your go-to running material.

3. Visor/Hat - when running in extreme heat and sun, it is helpful to wear a hat or visor to reduce the amount of direct sunlight on your face.

5. Although this may be counter intuitive, you may wish to wear longer clothing (as in long sleeves, and longer shorts) in order to reduce the amount of direct sunlight that will hit the body.

6. AND PLEASE WEAR A GOOD SPORT'S BRA!

Don't forget to hydrate throughout the course of you day!
=======================================================================

Monday

Goal: Something

Nutrition: I didn't do too badly.

Hair: In my twist-out. Check it out on Keek.

Outcome: I did 3 sets of 50 weighted jumping jacks, 50 weighted squats and 2, 20-second wall-sits.

Tuesday

Goal: Run 6 miles

Nutrition: I skipped breakfast. Ate some Mexican food for lunch and spinach pizza for dinner. I also ate a bunch of chocolate, some trail mix, potato chips, and grapefruit. One day I will get it together....one day.

Hair: An ever-expanding twist-out. I did a small roll across the front and pinned it it down, so I had something resembling a bang.

Outcome: I ran the first 3.75, and walked the rest. I was REALLY sore, and didn't feel like running.

Wednesday

Goal: Do NOTHING

Nutrition: Skipped breakfast again! I'll have leftover Mexican for lunch, and pasta for dinner.

Hair: I did a semi-elaborate updo. I think I'll post it to Instagram.

Outcome: I've already accomplished my goal for the day, but I didn't advance my cause for the race. I didn't have pasta (carbo-load for the race), I went back to nuggets and fries - and felt terrible. I topped it off with a grapefruit for dessert.

Thursday

Goal: Peachtree Road Race (10k/6.2m)

Nutrition: I didn't eat before the race. I generally don't like to eat anything in the morning before I run. Afterwards I had delicious vanilla french toast, scrambled eggs, and chicken sausage. And a grapefruit. I'm clearly on a grapefruit kick...

Hair: I tied up yesterday's style in a wrap and wore a visor during the run. It survived the run and later, the rain.

Outcome: I ran MY BEST Peachtree Road Race ever! I finished in 1:05:01. According to my Runtastic Ap, I did 6.51 miles, and averaged 10:01 miles. While that isn't the fastest time around, it was really good for me. I'm not a natural runner, and although I've finally gained some endurance, I have to now work on my speed. I've been trying to be faster and push myself harder over the past few weeks, and it worked (for me). I am going to continue to work on my speed and continue to run, and by next year, or my next event, I'll try to run faster.

Weather-wise it was actually quite cool, and it didn't rain until after I finished running. It made it a pretty pleasant run overall. If I hadn't dropped my key..which meant turning around and trying to find it in the midst of thousands of people, it would have been close to perfect. I took a few pics, check them on Instagram.

Friday

Goal: Yoga

Nutrition: I can't even recall....

Hair: Same as the day before...

Outcome: No exercise for me.


Saturday

Goal: Boxing

Nutrition: I ate some Chick-Fil-A, then later a turkey and brie sandwich on a croissant. It was not a very good day of eating.  

Hair: I redid my hair into a giant round puff. I rather liked it, but it was unnecessarily large...
Outcome: I went to boxing, I got to do the more advanced boxing sequence, and I did a few rounds in the ring! I didn't really spar, my job was to just throw punches (and miss), but it was something new, and it was definitely a workout.

Sunday

Goal: Anything
Nutrition: I ate a lot of fruit. 

Hair: Still in the big puff.
Outcome: I didn't do anything that resembled exercise.

So I did 4 activities this week instead of 5, but I still feel pretty good.
=======================================================================

For the previous weeks, click here: Week 1,  Week 2,  Week 3, Week 4, Week 5, Week 6, Week 7 Week 8, Week 9, Week 10, Week 11, Week 12 and Week 13.

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5 FANTASTIC Foods for Your Hair Plus Recipes

I want my hair to look effortlessly amazing at all times - with a strong emphasis on the words LESS & EFFORT. Having cute, easy go-to styles is one way to achieve this goal (see my e-book One Hairstyle, Thirty-one Ways for the afore mentioned styles), and another is to search for a diet that provides everything that your body & hair needs.

Here are five (5) fantastic foods for your hair...eat them and your hair will be even more fabulous!!!


Food: Hemp Powder

Hemp contains both omega-6 & omega-3 fatty acids. They are in the ideal ratio for human use, 3:1, and as such it is one of the best sources of essential fatty acids available. While its oil can be used for cooking, or as an ingredient in a wide range of beauty products, hemp powder can be mixed into smoothies or other drinks. Use it to prevent and dry scalp and brittle strands. Source

Food: Avocado

I've talked about the avocado several times, but I'll say it again...where there is an avocado, there is moisturized, shiny hair! The B & E vitamins encourage healthy scalps and the growth of new hair follicles, and therefore encourage thicker hair. Eat some delicious guacamole, and enjoy the results. Since the recipe calls for cilantro, you'll get a twofer! Source

Food:  Chickpeas??!!??

My dad's favorite side dish apparently helps fight grey hair. Had I known, I would have eaten more growing up, and may have been able to avoid having so many greys now. Or I can be positive and remember that I've eaten a lot of hummus over the past few years, so I may have limited the number of greys that would have otherwise been populating my scalp. Anyway, I digress, garbonzo beans are chock full of protein a key to ending hair loss and hair breakage. And they have manganese - a mineral that is known to prevent changes in pigmentation (b.k.a. going grey). Source

Food: Cilantro (Coriander)

Cilantro is a strong weapon against toxic metals that enter our bodies. The toxic elements cause dulling hair and hair loss by blocking much needed nutrients from ever reaching the scalp. This herb acts as a purifier. Add it to your diet by including some as part of your salads, or add it to pesto. Source   

  

Food: Lentils

Lentils are a great source of iron, and iron helps bring oxygen to hair follicles and in turn hair grows longer and fuller. If you want thicker hair, you want to have more iron in your diet, and that may mean increasing your lentil intake! Here's a lentil soup recipe. You might love it. Source 

Source of photos & some content

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What to Eat Before You Exercise/My Daily Exercise Log: Week 8

Image via cooking-light.com

Does eating a snack help or harm you when it comes time to exercise? Popular science says it helps.  There is no automatic equation that guarantees that eating a snack before a workout will burn more calories than not eating a snack beforehand. The same amount of work will result in the the same amount of calories being expended. But eating does help one's endurance, stamina, and energy levels during exercise. So eating should provide the body with the energy to work harder than it otherwise would, and in turn, burn more calories. In fact, having a strenuous workout on an empty stomach causes the body to produce more cortisol (the "stress" hormone related to muscle breakdown) which can lead to muscle depletion instead of muscle building - and who wants that? 

The best pre-exercise snacks are between 100-200 calories and are a combination of carbs and protein. Some great snack ideas include:

-1 slice of whole wheat bread and a nut butter (peanut, almond, cashew)
-1 apple and a serving of low fat string cheese
-1/4 - 1/2 c. hummus and 5-10 baby carrots 

I generally don't eat before I exercise in the morning because I tend to wake up with a lot of energy, however, when I work out in the evenings I KNOW that I have a much better time if I've stayed hydrated during the day and I've eaten 30-45 minutes beforehand.

Source
========================================================================

Monday

Goal: Boxing

Outcome: I went, and I had another excellent workout! My arms were on fire, my abs quit on me, but I felt like I WORKED for the whole class.

Post-boxing

Hair: My hair has been loose for a couple of days - and I did a flat-twist, two-strand twist combo. You can see a video on Keek. www.keek.com/naturallytwisted ! I don't know how it will hold up. But I'll let you know.

OK - I wore my twist-out mostly loose, and there was some shrinkage, but nothing drastic. So this was my hair after class:

Tuesday

Goal: Yoga

Outcome: Weighted squats - I did 100 squats with a medicine ball. I didn't make it out of the house, but I did do some work.

Hair: this exercise routine didn't affect my hair - at all.


Wednesday

Goal: Zumba

Outcome: I went to my boxing class - and had an intense workout. Again.

Hair: My hair was in a small bun, and although I sweat, it didn't change my hairstyle.


Thursday

Goal: Run (I'm going out of town, so I hope to run every morning before I start my daily activities)

Outcome: NOTHING - just getting through the day was a feat in and of itself.

Hair: Still in the bun.


Friday

Goal: Run

Outcome: I hiked up a volcano! (or at least as far up as they would allow us to go). It was a hot, muggy hike, but I made it up and back.

Hair: Flat twists! I did my hair in nine flat twists, and wore it like that for the rest of my trip.

Saturday

Goal: Run

Outcome: Nothing - there was too much going on.

Hair: Flat twists.


Sunday

Goal: Run

Outcome: Nope - didn't do it. I took a walk along the beach, but I wouldn't count it as my exercise for the day.

Hair: Flat twists.
=======================================================================
For the previous weeks, click here: Week 1,  Week 2,  Week 3, Week 4, Week 5 and Week 6.

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