I'm going to start Jogging!

Jogging!!! Yep this is a big step for me. :)
I have been walking all winter and I have finally realized I can do more. I have already added Yoga to my plate, but I feel I need to push myself now.
I can't exactly start jogging today because I need the right equipment. I was jogging in place in front of my bedroom mirror and HOLY COW do I need support clothes!!!! lol
There is no way you will be seeing me out jogging with everything I don't want people to see jiggling!
Great thing about this big health movement is there are tons of jogging clothes to choose from now. When I started seriously walking, I bought a pair of Reebok Easy Tone Renew shoes. I love these shoes!

They are super light, breath really well, and have those balance balls on the bottom. It was kinda weird getting used to them, but it only took me a few times walking before I was comfortable. I have almost worn them out! They are also not designed for running, so I am looking into the Reebok YourFlex Run.

These shoes are not too terribly expensive either. I couldn't believe the prices of some designer running shoes out there! Sheesh, lady on a budget here!

Next piece of attire I need to look into is the sports bra. Are you one of those girls who needs to try these things on before you buy them? Me too! I am not sure how buying these online is going to work, but I do know that Old Navy is pretty true to their sizes. I have never sent anything back to exchange yet! Old Navy's selection of active ware is pretty decent and reasonably priced, so I will order though them first.

So have you heard of the iPod/iPhone app called Couch to 5k?

Its a really awesome app that works with your music on your iPhone! Here's one way it is broken down... ( there are different types)

This is an awesome way to work yourself up to jogging without straining yourself!!! If I am hurting because I did a major huge workout the day before, sometimes its hard to get myself motivated to do it again. I might not exercise at all for a few days until I stop hurting! That's not the best cycle for anybody tying to get in shape. With the Couch to 5k program ( which you can do without an iPhone just by timing yourself) you can work your stamina up slowly. :) I totally do this on my Gazelle! If you have a treadmill, this program would be great too!

As soon as get geared up for jogging I will blog about it. I'm sure its going to be totally different than in the house. lol

Diet Coke Addict No More!

Ok, so for years, and I mean in excess of 15 years, I have been a Diet Coke addict! I truly enjoy Diet Coke. It tastes good, its refreshing, and it gave me energy ( I thought)! At points I would drink a six pack or more a day! Yes, I am ashamed.... I was younger, I had two little kids, it was just easy to grab a Diet Coke and get that boost of energy I needed.
 About 2 years ago my brother-n-law was having really bad joint pain. He stumbled on an article on the Internet about diet soda, in particular Diet Coke, having bad side-effects on your body. He was also a Diet Coke drinker. He read that drinking Diet coke can give you chronic joint pain among other symptoms:

Constant headaches
Almost weekly Migraines
Stiff neck
Overly dry skin and hair
Memory loss
Extreme fatigue
Lack of concentration

He stopped drinking a Diet Coke and his symptoms of joint pain started to go away! Awhile later he shared this with me because I was complaining about my knees hurting so bad at night. I researched it myself and I was amazed at all the symptoms I shared with Diet Coke drinkers! I never would have thought about it if it wasn't for my brother-n-law.

Aspartame Side Effects
I have read that there are over 92 side effects of Aspartame. Wow!

Marketed as 'NutraSweet,' 'Equal,' and 'Spoonful.'

Aspartame is a man-made, high intensity, non-caloric sweetener, used extensively worldwide in over 5,000 products.

Aspartame Is TOXIC To The Body!
Upon ingestion, aspartame is metabolized to two amino acids (phenylalanine and aspartic acid) and methanol. (Trefz) Methanol qualifies as an exceptionally toxic substance, even at very low doses. (Roe) The minimum methanol amount needed to cause death (without medical treatment) is 300-1000 mg./kg. This is equivalent to only 0.85 - 2.85 oz. for a 154 lb. (70 kg.) man (much less for a child). (Kavet)

The absorption of methanol into the body speeds up considerably when aspartame is heated. This occurs when aspartame-containing product is improperly stored or when it is cooked or heated (e.g., as part of a "food" product such as sugar-free gelatin or pudding).
The formaldehyde stores in the fat cells, particularly in the hips and thighs. According to the EPA, methanol is considered a cumulative poison due to its low rate of excretion once it is absorbed. They recommend limiting consumption to 7.8 mg./day. A one-liter, aspartame-sweetened beverage contains about 56 mg. of methanol- 7 times over the safe limit. (Monte)
Aspartame accounts for over 75% of the adverse reactions to food additives reported to the U.S. Federal Drug Agency (F.D.A.). A February 1994 Department of Health and Human Services report the following portion of the 90 different documented Aspartame negative effects: (Kavet, Monte)

You can read many articles about Aspartame by Googling Aspartame Side Effects.

I am by all means not saying that I am not going to eat things that have Aspartame in them, but I am sure trying not to. I did have a Diet Dr. Pepper just last night! lol And alot of Sugar-free products out there are still only produced using Aspartame.
I am, how ever, trying to use products, or make products using Stevia instead!!!!

Stevia: Healthy Alternative to Sugar and Aspartame

Stevia comes from the dried leaves of the stevia plant. It is an excellent natural alternative to sugar. It has no calories, has none of the side effects or health risks of sugar, aspartame and saccharin and is not broken down by heat.
The natives in South America used stevia primarily as a sweetener, a practice adopted by European colonists in local regions. The indigenous tribes also used stevia to treat diabetes. (Leung)
Stevia accounts for nearly 40% of the sweetener market in Japan. Due to more strict safety restrictions, aspartame and saccharin are banned.
In the United States, stevia is not marketed as a sweetener, but as a dietary supplement due to federal regulations.

Since I have stopped consuming Diet Coke my joint pain is down at least 80%! I no longer have to sleep with my legs and elbows straitened out! Oh yeah, it was that bad. :(
I am positive I do not have as many headaches that I did a year ago and I know, (because I have been eating healthier too), that I have way more energy than I did a year ago!!! Without Diet Coke!!!

All in all, you can't go wrong with cutting down on the diet soda and aspartame.

I can't live without bread!!!! lol

I was at Bob's IGA, (in Wrangell), the other day and I came across Bob's Red Mill GF Bread mix

for the Bread Machine!!! Yay!!! I was making my bread by hand before. I don't mind making bread from scratch, but I wouldn't make it often. (Twice, I think ). Anywhoo, I popped this bad boy in my bread machine and three hours later.......

I had Gluten Free Bread!!! I ate a wonderful Turkey Sand with Cream Cheese and Baby Spinach this afternoon. :)

Thank goodness for Bob's Red Mill Brand Gluten Free Products. The flavor of the bread is wonderful, the texture is just a tiny bit grainier than white bread, and the sponginess is perfect. The bread cuts nicely with my electric bread knife and stiff spreads do not tear the bread up. :)  I am going to use this loaf over this weekend and see how well it holds up.

Fat Free vs Sugar Free

I know this has been written about time and time again, but I was still confused about this subject for a very long while!
Dieting can be overwhelming with the variety of "healthier" versions of a products there are. Take Carnation liquid creamer for instance; there is a Fat Free version and a Sugar Free version!!! Which one is better for you? Typically when making a product with less fat they add more sugar and vice versa. Take a look at the labels and check out the carb content on the Fat Free Creamer! Its higher than the sugar free because it has more sugars in it! I choose to eat sugar free and here is a great chart explaining why!



Cleaning out my fridge and finding alternatives.

I have learned that in our house we just don't eat leftovers like some people do. If it gets shoved in my fridge, it stays there until the creepy-crawlies find it. Ewww.

After a few years of that I had enough. I try to make just enough meal for us to eat at one setting and if there are leftovers they better get eaten for lunch, or they're outta there!
Still, we end up having clutter with condiments, bottles, cheeses, fruits, and veggies. I try at least once a week ( the day before garbage pick-up)  to go through my refrigerator. I like to get rid of anything out of date and take a note of what needs to be re-stocked.

When I clean out my fridge, I also take the time to wipe it down, even making sure to clean the seals on the doors. (The seals can get so gross!) I also check to make sure my box of baking soda is still doing its job. Its important to have that deodorizer in your fridge so your fresh foods keep from absorbing other food smells and tastes.

So when I decided to start my new diet back in May of last year, I needed to keep a couple shelves in the refrigerator for myself. This plan has worked out great for me! I only keep what I am allowed to eat on my shelves. I also did this in my pantry. I have my own diet sections in my kitchen. :) This keeps me from the temptations of snacking on the first thing I see. Having kids in the house means cereal bars, cookies, puddings, and crackers which are all "off limits". If I have my alternative foods on my shelf, I don't have an excuse!!!

Lets talk about alternatives:

As I have mentioned before, I am at a point in my diet that I want to maintain my weight and exercise for health. Making the right food choices is still an act of will power, so I consider myself still dieting. lol
When I go to the grocery store I look for products that are sugar free, low fat, and gluten free.

Even though these cake mixes are sugar free, they are certainly not Fat free, Calorie free, or Gluten Free. You have to be careful not to be fooled by marketing. Read the labels!!! Make sure you know what your goals are in order to make smart choices.

Sugar free Jell-o's are fun and I like that you already have the serving size dished out to you. Serving size is also something you want to look at when you are reading labels, for example......

Fat free Fig Newtons are awesome in flavor, but they are not sugar free and a serving size is just two cookies! :(  (Not enough in my book. lol)

I tend to stick with fresh fruits and veggies because I am trying to go gluten free. There are "only so many" options in the gluten free sections here in Wrangell and most of them are not sugar free, so I am stuck making my own goodies.... Like these wonderful low carb, sugar free, gluten free Apple Cinnamon Muffins......

( Recipe posted on A Spoonful of Wellness page)

These muffins are so good and good for you! An apple bran muffin from Starbucks has a whopping 57g net carbs in it where as one on these muffins of comparable size only has 4g net carbs!!! Wow! What a difference. :)

Fat Free Chobani I will indulge in once in awhile. They are so yummy and good for your digestive system, but they do have sugar  and a lot of sodium in them. Gluten free though! :)

Frozen grapes are a fun alternative to ice cream in the evenings. Instead of Chocolate chips, try using Carob chips, switching from white bread to whole wheat like Ezekiel 4:9 Sprouted Grain Bread ,

even though its not gluten free, would be a healthier choice that your whole family might enjoy. Instead of using regular dressings on your salads try using the Walden Farms 0 calorie dressings. Drop the dip and start using salsa! ( I love salsa, and I can make my own! Its not that hard. ) Pop your own popcorn and top with sugar free chocolate chips, coconut flakes, and raisins!!!! Yummy!

Use sugarfree creamer in your coffee, give turkey bacon a try, use big lettuce leaves instead of buns when you are eating a hamburger!!!

There are so many alternatives out there and if you have a few minutes on the Internet, you can discover them for yourself!

The Wii and the Gazelle: A love story

I love my Gazelle!!!!
This is the only exercise machine that I can't get rid of! I have had my Gazelle for 6 years. Its beat up, worn out, the calorie computer is gone, and one rubber shoe stopper is missing, but it is pretty much indestructible! :)
The Gazelle is basically a swing set for your legs and arms. Its totally low-impact on your knees( A huge plus for me ). You are the motor to power it, so exercising during nap-time is quietly awesome! For years, I would plug my headphones in and run until the babies woke up, but then........
We Bought A Wii

One of the programs we purchased with our Wii was the Wii Fit Plus program. This program is full of great exercises and it makes working out fun! When I came across the running game I was excited. I wondered if I could Gazelle with the Wii remote in my pocket? Would it work just the same as if you were walking in place?
Yes!!! It works great!! I can actually hop on my Gazelle and walk around the Wii Island!!! It is so much fun to feel like you are going somewhere when you are exercising. (Very important for this lady!!!)  I get so board looking at the same corner of the room every day. lol

I try to work out at least 30 minutes a day. Yesterday I didn't, and I felt so guilty, but it happens. When I Gazelle I burn an average of 200 calories in 30 minutes!!!

The New Me :)

I am going to give you the low-down of what I am eating these days to keep my self in good maintenance!

Since going on the HCG diet I have learned that smart food choices are key. Cutting out Gluten and Sugar is a huge part of what I am doing right now. Exploring new recipes and thinking outside the box is important, otherwise you will just end up eating the same old diet food everyday. Who wants that? There are only so many Lean Quisine's out there..... especially in Wrangell.

Breakfast:
There are actually alot of options for breakfast, but I know alot of us don't have time to make anything from scratch. About 4 days out of the week I grab my trusty sliced Golden Delicious apple and add 1/2 cup of low fat cottage cheese, or 1/4 cup of Adam's all natural peanut butter for dipping! I will also make waffles and scones with Bisquick's Gluten Free Pancake and Baking mix when I really think I need comfort food. Sugar free syrup is an awesome way to dress those waffles up and I love Walden's 0 Calorie Raspberry Jelly on my scones. :)
Eggs and Bacon are another trusty favorite for everyone in my house. Its super hard not to have that wonderful buttered bread with my eggs, but I can substitute that with drop biscuits I make from Bob's Red Mill Gluten Free Biscuit and Baking mix.

Lunch:
Lately I have been on a smoothie kick! There are so many amazing smoothie recipes out there. When I was on the HCG diet I found this wonderful detox smoothie called the Phase 2 Smoothie: 3oz of raw baby spinach, 5oz of frozen strawberries, 3oz of low fat cottage cheese, 1 tbsp Hershey's unsweetened cocoa, and two packages of Stevia. Blend in a blender and enjoy! When I notice I need to clean out my system....ah.hem......., I have a Phase 2 Smoothie and viola! :) I feel great the next day!
Another smoothie that will give you a little pep in your step is my favorite! Peanut-Banana Espresso Smoothie: 1 cup low fat milk, 1 tbsp instant espresso powder, 1/4 cup Adam's Natural Peanut Butter, 1 ripe banana, and a cup of ice. This makes a super filling smoothie that gives you desert satisfaction!!!

Dinner:

I am eating more veggies that I ever have in my life! Just as this photo shows, I am filling up half my plate with leafy greens. I love the Fresh Express Spring Mix you can get at City Market as well as the Baby Spinach leaves. :) I try to have my greens at least once a day, but twice is best. City Market has brought in a great selection of Walden Farms 0 calorie salad dressings, ketchup, BBQ sauces and jellies. These 0 cal sauces have saved my life! I love all the flavors and I don't feel guilty about pouring on the dressing! Yay!
I can also mix the dressing in with my tuna or boiled egg for a super low calorie spread and I like to marinate my chicken breast or diet steaks in the BBQ sauces. So good!
I use the George Foreman Grill to cook my proteins fast. It is hard to cook a meal for my family and then cook for myself, so the Foreman Grill comes in handy. I also try to match what my family is having for dinner, so I don't feel left out. Here's an example:

 My family eats:

Banquet Chicken,
mashed potatoes,
white country gravy,
home style biscuits,
and asparagus.

I eat:
3-5oz of grilled chicken breast ( marinated with Walden Farms Honey BBQ sauce)
1 cup faux-tatos ( take a bag frozen cauliflower, microwave for 10 minutes, add to 1/2 cup cream cheese, blend in food processor)
1 Bob's Red Mill Gluten Free drop biscuit
all the asparagus I want!