Back in the blogging game after a lengthy break

Yeah, I've been MIA for awhile. I've been having a lot of ups and downs lately. Broke my toe, family stuff, stuff like that. It's made me really question life. I do know I don't have the patience to do the Beachbody thing right now. Howeever, I will be more than happy to help people reach a coach who will suit their needs.

Support Groups

I'll admit it, I'm a facebook junkie! When I'm not running errands, running after my 3 year old, cooking, cleaning, exercising, or doing laundry; I'm on facebook. The great thing about fb is that you don't necessarily have to be friends with your real life friends. I like meeting (online) people who have things in common with me. Mostly other military wives, or other Beachbody coaches. I've also found out that fb support groups have been really helpful. When I'm having a bad day, either as a wife of a Marine who has to work crazy hours or a coach who is struggling with her own weight issues it's great to go to people who've "been there". I can go to my military wives and ask questions, or answer them if I have the experience, it's good going some where I feel comfortable. Some of us wives have even started our own weightloss support groups. I've also made some really great real life friends from online support groups. I can be very shy because of my anxiety so meeting somebody online and getting to know them first helps. As far as my Beachbody groups, well, I haven't been a coach long so I visit frequently to soak up as much knowledge as possible!

Basically, I guess what I'm saying is that everybody needs support. It's always great to have a "battle buddy" or in this case, "battle buddies".

Making time for exercise- a great article by my friend Coach Love

JACKSONVILLE, NC - I'm too busy to workout! How many times have you heard this statement? Heck, you may have even said it yourself. Making fitness a priority in our lives is very difficult. Especially since we tend to lead very busy lives. Between our careers, school, family, and social lives, our health and fitness tends to fall by the wayside.
Set yourself up for success by following these simple steps.
1. Set realistic goals. If you want to succeed, you have to set specific, measurable and attainable goals. If you have been living a sedentary lifestyle, chances are you are not going to stick to an intense 6-day a week workout schedule. You must give yourself small achievable milestones. For example, begin with a brisk morning walk 2 to 3 times a morning, then each week gradually increase your speed to a jog, or increase the distance you travel.
2. Pre-plan. Schedule your workouts in advance, and preferable the same time each day. Treat it like any other important appointment that should not be missed. Plan your meals in advance also. Plan to eat 5 to 6 healthy meals and drink 8 to 10 glasses of water though out the day. When shopping for groceries choose the healthy options. This will keep you from eating unhealthy foods because they won't be around.
3. Track your results. Take before and after photos, weigh in periodically, and take body measurement using a tape measure or body fat testing caliper. Knowing where you started and enjoying those small victories along the way will pay off in the long run. Each pound or inch lost, dress or pants size reduced should be celebrated.
4. Find a health buddy. Accountability is a key factor in your quest to achieving a healthy lifestyle. When we buddy up with a friend, co-worker, or family member, taking the journey is much more pleasurable. Your workout buddy can give you that extra encouragement and motivation to stick with it. Remember, even the Lone Ranger had Tonto.
5. Enlist the help of a professional. There are tons of great fitness books, programs and DVDs, local gyms, a personal trainers available to you. Tap into this wealth of information to get you started and on the right track. Having the aid of a professional will also help you make the best use of your time and maximize you results.
Let's face it, we all live very busy lives. However, if we want to be more productive, increase are energy, prevent life threatening illnesses, and live longer, then we have to make time for proper exercise and nutrition. Not to mention the benefits of looking good as we take a stroll down our lovely beaches this summer.

Coach Love is a Certified Fitness Trainer with the International Sport Science Association (ISSA) and a Team Beachbody Coach. He can be reached at mrlove@beachbodycoach.com

Anthony Love

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Shakeology 3-day Cleanse

Are you about to start a new Beachbody Fitness Program?
JUMP start that program by following the Shakeology 3 day cleanse!

Shakeology is a meal replacement shake designed to be enjoyed every day, one meal a day. But for this cleanse, it will be used three times a day for three days.



Shakeology 3 day cleanse is designed to break a plateau or shred pounds fast & effectively in a healthy way. The key is caloric efficiency; getting the most nutrients possible out of the fewest number of calories.

The Shakeology cleanse is a calorie restricted nutrient dense eating plan that lasts for 3 days. The Shakeology Cleanse should not be used for longer than 3 days or in the middle of you workout program. You should do a Shakeology Cleanse either on your recovery week or prior to starting your new fitness program. The goal here is not to lose weight even though it will probably occur but to get your body running more efficiently. You will be eating (drinking) frequently and consuming between 800 -1200 calories a day

You'll get GREAT results!

How to follow:
3 SHAKEOLOGY Shakes a day (blended with water and ice)
2 Cups of Green Tea a Day (Triple Leaf Detox Tea is good choice)
1 piece of fruit a day (Apple, pear, orange, banana, mango, etc)
1 salad for dinner (lettuce, veggies, lean protein)
*4 oz lean protein in salad (WHITE poultry or fish)
*Only Low Fat Dressings.
NO: Dairy (no almond, soy, or rice milk) or extra sugars.

Example:

Wake Up:

1 cup of Green Tea

BREAKFAST:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
Optional: ½ cup of fruit (only for the super conditioned – not the weight challenged)

SNACK:
1 piece of fruit

LUNCH:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water

1 cup of green tea

SNACK:
Shakeology – 1 scoop, blended with ice & 8-10 oz of water
(This snack can be before or after dinner)

DINNER:
Salad
*Lettuce/veggies
*4 oz lean protein (WHITE fish or poultry)
*Light Dressing

Positive Results

*Weight Loss

*Reduced belly bloat

*Renewed energy

*Break through plateau, boost metabolism

Possible Negative Results to be Aware of:

*Headaches or light-headedness

*Lack of energy

*Hunger

*No weight loss

*Measure inches instead

*Preparing your body for weight loss

If you need to modify the cleanse feel free to add a light healthy snack.

Can I still do my workouts during the Shakeology Cleanse?

*It will be different for everyone but light to moderate exercise should be fine

*You will have less energy than usual so the best time would be during a recovery week of prior to starting your program

*Try not to do the cleanse in the middle of P90X or Insanity

How do you get Shakeology?

You can get it from Beachbody coaches and I'll be more than happy to lead you in their direction!

Back on Board

Doing it again! Yup. You can find me at www.beachbodycoach.com/loseitwithamy of course, if you tried the normal address, you've already been there. lol

For today only, Friday the 13th, sign up for Shakeology Home Direct get 2 workouts, a shaker cup, and FREE SHIPPING!!

Not giving up

Sooooo.....I signed up for Weight Watchers today. I did it with a coupon from eBates.com My ebates link and got a $7 ebate. (the more you buy using their coupons, the more money you earn and it's free to sign up)

So my first WW meeting is Thursday morning. I can't wait, Thursday is going to be a great day because it's also the day I get to go to ULTA for their VIP preview night and get all primped and get free beauty products!

Anywho, I took my measurements today and I've gained way more inches and pounds than before my injury. I can't wait to get that weight off. Jamie leaves at the beginning of the summer for his deployment and I want to lose at least half of my goal weight by the time he gets home. I want him to walk past me because he doesn't recognize me!


Oh, and I'm still excited about my Nutrition course. I'm learning so much. It's a lot of science and anatomy, but I'm loving it. I was also accepted into the ISSA for an Associates in Exercise Science.

Speaking of School

Just wanted to let everybody know that I'm not abandoning my dreams of losing weight and being successful with Beachbody. I'm going to school right now at Ashworth College (online) to become a Nutrion Specialist. After I complete that program I'm going to get an Associate's Degree in Exercise Science. Can you tell I'm getting serious about health and fitness? I'd love to be a personal fitness and nutrition counselor with a focus on childhood obesity.

Hey everybody!!

I'm trying to start a new business to help offset my schooling costs. I ONLY need to raise $199, More would help me buy inventory, but I need $199 to sign up. Please see the widget and, only if you can, please ChipIn. Also, if you have a need, for a charity or personally I highly recommend this site.

It Works!
http://www.ultimateapplicator.info/
Expect "ultimate" results with this amazing 45-minute body Applicator! The Ultimate Body Applicator is a non-woven cloth wrap that has been infused with a powerful, botanically-based formula to deliver maximum tightening, toning, and firming results when applied to the skin.
It continuously hydrates for firmer, smoother, more youthful-looking skin and reduces the appearance of cellulite and skin slackening. See results in 45 minutes

Lazy Days and school

Today is Sunday. I love Sundays. It's the laziest day of the week. Sure, I might have to load a few dishes into the machine, toss a load of laundry in, but other than that, the day is mine. What's even nicer is that today- the baby is with his grandparents. Do I sound like a bad parent? Is it okay that I'm enjoying my time away from Gavin. 2 year olds are rough. Even rougher when you're trying to chase them around on crutches. So, I'm going to sit here on my booty and enjoy my lazy Sunday, which by the way, I got to sleep in until after 8 (never happens any other time I'm up by 7).

I also started a new class. Diet, nutrition and health. I don't think I'm planning on doing anything with it. Just for the family and myself. I'm bored at home and need a new challenge. They say it's supposed to take a year. I'm going to try and do it in 6-8 mos. We'll see how that works out. It's fun so far. I made a 90% on my first test, yay me!

Good deals, can't beat 'em

Got the cutest Sketchers for 50% off today! Seriously, check out their deals everyday is something different. There is always something for momma, baby, and toddlers. I love it. Just click on the link below and sign up for free. I've already gotten quite a few deals from zulily, all 40-75% off retail price.
Shameless commercialism, I know. But I can't help sharing great deals!

There's also a great site if you have little ones up to size 18 (children's). It's called  thredUp and you can sign up and get boxes of very gently used hand me downs AND share yours. It's a great way to clear up your clutter and get something in return. They pay the shipping and supply the shipping boxes. I've already shipped all but 1 of my 5 listed boxes and still have to sort and pack my son's clothes.

Here's one for CafePress.

Welcome to the CafePress Refer A Friend Program powered by TellAPal.

Refer more friends and you'll get a $10 gift certificate when your friends order. To entice your friends, we are giving your friends a Free Mini Poster!

Post your personal link, so here it is.

I have a link for Totsy where you can get up to 82% off great namebrand items for babies and for you. If you join and you refer friends and they purchase you can receive $15 credit per friend.

I'll post some more links as I find them, I'm sure you love a great deal as much as I do.

Storm over

Well, it looks as if the haze of illness is through at my house. (fingers and toes crossed) Grace was sick as a dog this past week, but hopefully after 4 days of throwing up she's done.

 My MIL had to come visit to help take care of the house, the kids and me. You have no clue how demeaning that is. The fact that I can't take care of my own house. Plus I'll be getting my hard cast in 3 days. I'm not sure if that's a good or a bad thing. lol I'll be able to put boot to butt easier, but at least if I fall, like I did today, it won't hurt so bad.

Gavin got a hold of some sanitizing wipes and I was trying to chase him, lost my balance, took a step with my bad food, tripped over a crutch, landed on a crutch with my knee on my "good" leg. See, I'm a klutz!

I'm trying to get back on track with my Shakeology. If I can't exercise, I can still lose weight with Shakeology. People usually lose about 10-20lbs a month with it and I've been burning cals like crazy b/c you burn 473 cals/hr using crutches. So, today I had a yummy double chocolate Shakeology at only 250 calories! So, I'll have to take my weight with the cast on and see what happens, lol.

No harm, no foul

Well, I didn't win my bag, but that's okay. It's only a bag.

I sure did win another jackpot.

Just about everybody in my house was sick this weekend, and to top that off...I had surgery on my ankle on the 14th so I was trying to re-coup at the same time.

Now I think I've either gone and torn a suture or it's infected. Plus, both of the older two kiddos are too sick for school. I can't figure out where this bug is coming from, but it's ridiculous. They are always sick and throwing up. DJ got sent home from school, and Grace has been legitimately too sick to do any work, and too sick to send to school.

Does anybody have any ideas about how to get rid of this illness that seems to be lingering around our house?

Help me win the bag of my dreams!

Hey to all of my friends. I'm asking you to do me a HUGE favor. Please go to this site: http://www.nomorerack.com/?cr=373524 between now and Thursday and register. You don't have to do anything else after that. After you get your first email you can unsubscribe,but right now I'm trying to win a bag and I have to have 100 friends subscribe and I KNOW I can do it, I just need your help! So please, please help me!!

I want the Coach  Poppy. I know it sounds really really silly, but I'm a purse fiend. It drives my DH crazy because I have a lot of purses already, but I just love them all. Can you help me out?

Need help! lol I need opinions

Should I wait to have surgery or should I go ahead and do it? Here's the story. I went to my dr. today and she said that my tendons aren't healing as they should. She said I could keep my boot on for another 3-4 weeks and see how it's going. If they're still not healing then we can do surgery OR she said she could go ahead and do the surgery. Timewise, I'd be "back on my feet" (haha) faster if I  had surgery now because I'd be in a splint 2 weeks, cast 4 weeks, and boot 4 weeks. If I waited to do the surgery I'd end up in a cast over my birthday and the beginning softball season.

So, what do you think? I have mixed feelings. Jamie thinks wait, mom thinks go ahead, I think go ahead. Wait, don't wait? Give me your answer and logical reason.

Tis' the season' hack, hack, cough, puke, temp of 103

Give me the nyquil, oh my head hurts, I'm so tired. Yes, the flu hit my house with the force of Hurricane Hugo. Every single member of the household has had it in some form or another. The kids more;so than the adults, but it's been an ugly week.

Make up your mind already

Spring, Winter? Okay Mother Nature, make up your mind. Give us a few days in the 60's and 70's and then in the low 30's. Quit messing with us. This is the south, we live for the warm weather, otherwise we wouldn't be here. Okay, some of us in Jacksonville aren't here by choice, but a majority are here because we want to be. I want spring! I want to open my windows and cut off my heat. I want low light bills. I want to wear short sleeve shirts with light jackets.

I may have been born on some rinky dink AFB in MD, but I am a southern girl (SC) at heart and darnit, I want my spring!

Something for my crazy Marine- I love you

The Marine Wife's Prayer
*Oh, Lord, please keep my Marine tonight,
Close by Your guiding hand of might,
Give him the strength to carry on
When all is dark and hope is gone.
Help him to trust and have no fear
For You are watching, ever near.
Let him know he's not alone;
Your light will always lead him home.
He's rough and tough -- no emotions show --
But, God, he's just a boy, you know.
He claims the title and wears it proud;
Says he's the best and says it loud.
And though someday he'll guard Your heights,
Lord, please bring him safely home tonight.

contributed by Anja

How to set yourself up for exercise success

Set yourself up for success by following these tips that will help you maximize your fitness and/or weight loss results:
• Schedule your workouts -- actual days and times- write them in red in your calendar, no excuses
• Get your drinks and food ready the night before- proper prior planning, so you're not eating fast food on the fly.
• Get your workout clothes and/or workout bag ready the night before- so you're not trying to make a mad grab for what you need as you're trying to dash out the door a  half hour before you're supposed to be at work.
Schedule your workouts:
• Pick specific days and times for your workouts and write them in your calendar. 
• Pick a convenient schedule for you. For example: 30 minute (or 10 minutes if you are just getting started) Interval Workouts on M, W and F and 6 to 24 minutes (depending upon where you are in your journey) Cardio T/Thur
Get your drinks and food ready:
• Every night fill up two water bottles (20 ounces each - for the next days' workout) and two 32 ounce bottles of water.  I put them all in a shopping bag along with healthy snacks (examples: banana, granola bar, Clif Bar, pretzels, nuts, etc.) for my mid-morning and mid-afternoon snacks.
• Also make your lunch and put that in the fridge.  Making your lunch ensures that you eat something healthy, have a normal portion size (most restaurant portions are 1.5 to 2 times what you need) and it also helps you save money. 
Get your workout clothes and/or workout bag ready:
• Make sure to put your workout clothes, sneakers and heart rate monitor in your workout bag every night. 
• So in the morning, both bags are next to the door and you  just need to put them in the car and are  ready to go.
These routines are especially important if you are a Mom because once your kids are up in the morning and things start getting crazy, getting ready for your workout can seem like a major hassle and can lead to you blowing it off.  I would rather sit and relax at night than make my workout drinks and lunch and put together my workout gear.  But it is now part of my routine and it sets me up for success for the next day.

It's what women do

we ignore ourselves and we overdo it. Case in point. As far as this foot thing goes: It happened in December, when do I find out about torn tendons and get put in an aircast? Mid-January. I'm supposed to be taking it easy, not really doing anything but the minimum, definitely NOT DRIVING, but do I pay attention to what my body is telling me?? Umm no. Business has to be done, doctors have to be seen, prescriptions filled, and food bought and put away. All of this requires driving. Lots of it. Starting at 0830 and not ending until precisely 1557.

Why as women do we overdo ourselves? Is it because we think that if we don't do it then nobody else will do it? Comments?

Just wanna save this smoothie recipe before I forget it and lose the paper!!

‎1 c unsweetened frozen strawberries, partly thawed
1/2c unsweetened frozen blueberries, partly thawed
1 1/2c unsweetened almond milk
1 tsp lime juice
1 no-calorie packet

Blend until smooth and enjoy.
140 cals, 30.5g fat, 192mg sodium, 25.5g carbs, 6.5g fiber, 13.5 sugar, and 3g protein

I have a confession to make.....

I'm a complete purse addict. Yes, whenever I remember who got me addicted to 31 purses and gifts, I might have to threaten their life. I'm hosting a party on Feb 26th @ 6:30pm (you're invited, BTW, just leave me a comment or something- order online www.mythirtyone.com/stanleyh )

I just made my wish list and the total came up to a whopping $260. Yes, I'm the type of girl to change my purse to match the seasons. I like to be organized and have pouches for everything. I'm running out of space for my make-up and need to organize my lipsticks from my eyeshadows, etc.

I'm also getting ready to homeschool so some of it is for organizing records, school supplies, and schedules. So, do I have a problem or am I just uber organized?

Really, here's the list of what I want to get:
For me
a new skirt purse with an extra skirt
wallet
small and regular zipper pouches
mirror compact
organization utility tote

For organization
2 mini  totes
 fold and go organizer
hang up home organizer
littles carry all
all in one organizer

Not so bad, huh?? Okay, somebody save me from the purse lady!

Wow, that looks like it really hurts

"No sh!t Sherlock!" No, I haven't said that yet,but I'm tempted to. Refer back to earlier blog where I said severe ankle sprain and foot sprain. Oh no! It's even better. If you're a FB friend you know that it goes beyond that. Torn tendons all over the place! Yuppers! I've got a partially torn major tendon and 2 fully torn tendons so guess what that means ladies and germs? AIRCAST!!!!!!!!!! Oh yes. Glad it's not "the real thing"

Have I mentioned how much I hate cleaning?

My blog is acting stupid so here is my post!!



Yup, really do. Guess that makes me a bad housewife! I've found a couple of cool books and websites that I have found useful to give me tips if you are JUST as bad as me.

Flylady.net
"Are YOU living in CHAOS (Can't Have Anyone Over Syndrome) like Franny in the pink sweats? Do you feel overwhelmed, overextended, and overdrawn? Hopeless and you don't know where to start? Don't worry friend, we've been there, too.

1001 Uses for Distilled White Vinegar
"Cleaning- White distilled vinegar is a popular household cleanser, effective for killing most mold, bacteria, and germs, due to its level of acidity. Cleaning with white distilled vinegar is a smart way to avoid using harsh chemicals. You’ll also be glad to know that it is environmentally friendly and very economical."

All You Organizing and Cleaning"Clear the clutter disorganization may seem much easier than keeping a tidy home but as anyone who has spent an hour looking for keys or missed a due date on a bill can tell you, piled up clutter causes a lot of work. Here are tips on how to take control of the clutter in your house and banish the stress that comes with it"



and I have on my Kindle: Get It Together Girl!: A 28-Day Guide to Practical NOT Perfect Home Organization by Beach, Karyn L




I guess I should post some easy tips:



but I won't!! haha Just go to the websites I posted! You can get lots of ideas there!

Aging Gracefully

I was watching Oprah yesterday and she had Bo Derek on. I don't remember how old she is, but she's not young and she's gorgeous, that and she's with one of my fave hotties (okay, he's kinda old too, but still hot) John Corbett (think Sex & the City).

I thought I'd share some of my secrets to aging well. I seem to feel like I have either good genes in combination to taking good care of my skin.  So, I'm going to post a pic of me with absolutely with NO make-up, so no laughing everybody!

 I need to lose some weight still, so the double chin is there, and I have moles out the ying-yang, but no pimples, no wrinkles, no age spots yet. What do I do? I wash my face once a day. Why only once? Because your body needs its natural oils, that's what they are there for. Yeah, there's moisterizer, but I always break out when I use that stuff and then I have to wash my face. Of course, when I use make up I do wash my face again. Oh, and I use Bare Escentuals mineral make up. That makes a difference. The cheap stuff is just that. You get what you pay for. You can get it for great deals at ULTA sometimes. Plus they are always having coupon deals if you sign up for their enewsletter. Oh, and exfoliate, exfoliate, exfoliate!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I can't express that enough. I use Olays brush one everyday, it's very gentle on the skin. Once a week I use a courser one, but that's it, I don't want to strip my skin.

So, I'm going to post some "real" tips from the "experts". I found this article very interesting: WebMD Aging Gracefully

From:

yummy recipe spinach and chicken manicotti

Spinach and Chicken Manicotti

A wonderful combination of pasta, ricotta and marble cheese, tender chicken breast and leafy spinach covered with a perfect tomato sauce.

Ingredients

• 1/4 cup low fat ricotta cheese
• 1/2 cup marble cheese
• 2 oz manicotti pasta
• 1 cup cooked, diced chicken breast
• 2 tbsps garlic powder
• 2 tsps ground oregano
• 3 tbsps pepper
• 1 1/2 cups spaghetti sauce
• 2 cups spinach

Directions

1. Boil the manicotti pasta in water for about 6 minutes.
2. Meanwhile, mix together the ricotta cheese, spinach, chicken and spices to taste (add chili powder too if you like).
3. Drain the pasta carefully and as soon as you can handle touching them, lay out on the counter to avoid crushing and getting stuck together.
4. Holding the noodles with your finger blocking one end and cupping the rest, gently stuff them with the spinach mixture with a fork.
5. Place them in rows in a greased pan (Pam works great). Cover with spaghetti sauce.
6. Add 1/2 cup water to baking dish and cover with tinfoil (this will let the pasta absorb the additional moisture.)
7. Bake at 350 °F (175 °C ) for 25 minutes and remove the cover.
8. Sprinkle with cheese of your choice and bake until almost all additional moisture is gone and the cheese is nice and gooey. Serve with a side of salad or steamed vegetables

Fat Secret Recipes

This Cracked Me Up

What not to say to, or ask, a military wife..
 
Do you miss him? No. I love being alone. The silence is warming. I enjoy fixing everything that breaks and cuddling with my pillow.
My boyfriend is out of town on business, I know how you feel. Yes I hear there is a huge mortar problem in Michigan.
Aren't you afraid he'll die? No, I had actually forgotten that that was a possibility, but thank you. Thank you for reminding me.
I don't know how you manage, I couldn't do it. Thank god it's not you then. Phew.
At least he's not in Iraq/Afghanistan/Qatar. Hes' not!? Shit, that changes everything.
Do you think he'll come home for Christmas/Birthday/Anniversary?I don't know yet, he just put in his leave request to the Taliban, we're still waiting for a response.
What are you going to do to keep busy while he's gone? I don't know. Since he's been gone the house cleans itself, the bills are magically paid, and the kids are angels.
How many days until he gets out? Depends. How many days until you join?
You'll get used to it. Yeah, the rigorous schedule is something I get used to. I'm actually a robot. I love watching the news, and the surprise missions are like tiny birthday presents from hell. Yes, I'm getting used to it like I get used to a tooth ache.
What is he doing over there? Knitting.
He signed up for it. It's his fault is anything happens to him. Yes, and it's your fault for any teeth you're about to lose.
In my opinion - *look at your phone* Sorry, my grandmother is calling from her grave, I have to get this.
That's awful, I'm sorry! Don't be, he looked hot doing it. He's good. Did your husband fix your sink?
Why don't you just go see him? They frown upon strangers 'round those parts, but by all means, go visit and let me know how it goes.
Don't worry, he'll be home soon. Really? I thought we had 8 months left. Thank goodness you reminded me.
How do you go without sex? Luckily we hold our relationship to a higher standard than simply our physical contact. Oh, and I have self control. Oh, and I only want one man. It's super easy that way.
What if he doesn't come back? Then I will cry until I'm sick to my stomach and I feel like my body is going to break apart. Then I will sleep alone in our bed and have dreams of him being with me only to wake up to him still being gone, knowing he will never come home and that I never got to say goodbye. Oh, too much information? My bad.
Could he not finish college? Nah those Taliban guys don't like to negotiate.
How can you support someone that kills people? It doesn't count if it's in a different zip code.
Don't you worry he'll cheat over there? Yes, I'm super worried that he's going to want to sleep with a woman who isn't allowed to speak or someone he works with and risk losing his job. That's what I'm uber worried about.
How can you marry someone who is gone for so long? At least we don't spend 12 months thinking up new ways to hate each other like....oh...sorry.
You look tired. Yeah unfortunately the middle east is in a different hemisphere and no one will move it.
You know he's going to miss out on the kids' lives. I was banking on them living quite a few years. I think they're good. And we have those crazy telegraph do-dads and boxes that you can talk to people through.
You never know what goes on over there and his buddies aren't going to rat him out. Yeah, because they're all eating and sleeping.
The time will fly. Time will fly, pigs will fly, hell will freeze over....I'm still waiting.
He's going to be completely different when he comes back, ya know.Yeah, so will I but I'm working on my hulk tear.
You're lucky. ....compared to.....?
Fuck the troops. *whisper* Seven days.
Wouldn't you rather be with someone who's home? Convenience < Quality
Did you hear about the soldiers killed in - Awesome, thank you. I was hoping someone would slip that into conversation today.
Can't you text him? Why didn't I think of that!?
That sucks. Well aware.
Aren't you worried he's going to come back and go crazy and kill you in your sleep or something? Oh that's nothing new.
Are you pregnant!? What if you don't get another chance? Do I look pregnant?
Oh he's in the military...the easy way out. Do you take automatic weaponry with you to brush your teeth?
You deserve someone who can be there for you. Well mine has special powers that yours doesn't.
You should spend more time being proud than sad. I tried that and it sucked, so now I'm taking the Ben & Jerry approach. Feel free to ride your butterfly out of here.
The front lines are the most dangerous. Dammit, I thought they aimed for the back.
You're single, it's time to party! I'm what?
If there's anything I can do, let me know. I hope you're a magician with unlimited minutes.
How do you do it? I haven't written down the process yet, but I'll get back to you.

3 of 8

Week 3

Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won't exceed 100 calories. By eating low-density foods like veggies and fruits, you'll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don't fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple and somewhat random act will help ensure that you're covering your bases, nutrient-wise.

Cheat Days: 1

Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy products, nuts, seeds, or legumes—each time you eat, especially when you're working out hard, because you need to repair broken-down muscle tissue. Frequency of protein consumption is even more vital for women, who aren't able to digest as much protein at one time as men are. It's almost impossible to get all your necessary protein at one or two meals, so try to get 10 to 20 grams of protein each time you eat. Reading labels is a simple way to learn how to estimate your protein intake, but if you eat natural foods, most of which don't have labels, you can look at online nutritional information guides to determine the amount of protein each serving contains

Beachbody newsletter

A little bit of me- inspired by my friend CC

{one} how tall are you?5'1 and that's it! {two} besides bills, what do you spend most of your money on?bills, food, purses 

{three} what are your three favorite websites?

facebook, my blog, and hotmail

{four} what brand of tennis shoes do you prefer?

right now, the one sketcher slide in for the left foot that totally doesn't match my air cast

{five} what food can you absolutely not stand to eat?

veggies

{six} How many pairs of jeans do you own?

um, about 5 or 6

 {seven} if you could have any job, what would it be?

lawyer, I wanna work with kids

 {eight} have you ever ridden in an ambulance?

yes, on a backboard with a c-collar, which is not cool when you have a ponytail in

 {nine} how many pillows do you sleep with?

usually 2, but right now 3 b/c of my foot

 {ten} on a scale of 1-5, how organized are you?hahahahahahahahaha

Had to goof proof my blog

Well, since I'm not going to be a coach anymore I'm having to go through my blog and make sure I'm not "selling" anything. I'm keeping the recipes, and references to MY stuff because my progress is MY progress and that doesn't  belong to BB. I guess, neither do the recipes b/c you can probably find those somewhere else. Everybody is welcome to stay. Right now just isn't the time for me. I won't be healed for at least another 4 months. I'm not making any commission. So, I won't be able to be a "product of the product" the way I WANT to be for at least 9 months.

<3 Amy <3

Week 2 of the 8 week diet transition

Each week's rules are cumulative, so the "no junk" rule from Week 1 will apply until the end, as will each subsequent week's rule. Remember that this is a learning and conditioning process. It's like you're in school and the subject is your own body.
Eat small, eat often. Eat four to six small meals a day, and don't eat anything for about 3 hours before you go to sleep. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each snack or meal balanced. Keep a 30 percent protein, 40 percent carbohydrate, and 30 percent fat scale in mind, though you don't need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you'll be doing for the next few hours (if you're working out, eat a little more; sitting at a desk, eat a little less). The 3-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Cheat Days: 2

Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are very good for you and hard to overconsume. While you don't want a diet based on nothing but carbs, making the right carb choices will maximize your body's potential. Try to avoid white rice and flours. Read labels, and try to avoid ones that use the word "enriched," because this means these products have been stripped of their natural nutrients, overprocessed, and then fortified with a few random nutrients.

Step away from the soda

Top 10 Reasons to Give Up Soda

By Steve Edwards
If you're looking for a scapegoat in the obesity epidemic, look no further than soda. It's the single greatest caloric source in the world, accounting for somewhere between 11 and 19 percent of all the calories consumed worldwide. It's cheap, addictive, and readily available, which generally means it'll take some willpower to avoid. But don't despair, as we at Beachbody^® are here to help. We now present our top 10 reasons to give up soda. Drumroll, please . . .

10. Soda may cause cancer. According to a report in Cancer Epidemiology, Biomarkers & Prevention, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly twofold compared to individuals who didn't consume soft drinks. As reported, the study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."
    
    Then why, you're probably asking yourself, is this number 10 on our list, and why is soda still even on the shelf? Not that I'd challenge the ability of such large corporate power to hide such a thing but, in this case, the study slit its own throat. As one of the researchers noted, "Soft drink consumption in Singapore was associated with several other adverse health behaviors such as smoking and red meat intake, which we can't accurately control for," meaning that we have no way of knowing for sure if soda was the culprit. Still, it doesn't hurt to know that when you drink soda it lumps you into a fairly unhealthy user group.¹
9. It's not just about calories. Calories grab headlines, but recent science is showing that diet soda drinkers are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.
8. It's the water . . . and a lot more. Okay, so that was a beer slogan, but soda is also made up mainly of water, and when you're slinging as much of it as they are, and you need to sling it cheap, sometimes you can't help but run into problems with your supply chain. In India, Coca-Cola^® has found itself in hot water, and not the kind they thought they were purchasing rights to. Two of their factories have been closed, but one continues to run amok.
   
   According to a report in The Ecologist, "They accuse the company of over-extracting groundwater, lowering the water tables and leaving farmers and the local community unable to dig deep enough to get to vital water supplies. Since the bottling plant was opened in 2000, water levels in the area have dropped six metres, and when a severe drought hit the region earlier this year the crops failed and livelihoods were destroyed."²
7. BPA: not just for water bottles anymore. Nalgene^® and other water bottle companies took the heat when the dangers of bisphenol A (BPA) were made public a couple years back. While these companies went to great lengths to save their businesses, the soda companies somehow flew under the radar and continue to use it in their products. A recent Canadian study has found that BPA exists "in the vast majority" of the soft drinks tested. Most of these were under the national limits set for toxicity, but some were not. And remember how much soda the average person consumes, meaning odds are most soda consumers are at some risk.
   
   "Out of 72 drinks tested, 69 were found to contain BPA at levels below what Health Canada says is the safe upper limit. However, studies in peer-reviewed science journals have indicated that even at very low doses, BPA can increase breast and ovarian cancer cell growth and the growth of some prostate cancer cells in animals."³
6. Can convenience. As in the 1950s colloquialism: can it. Speaking of the 1950s, those were the happy days when most of our soda was consumed at soda fountains, obesity was a term hardly anyone had heard of, and the most feared epidemic was one involving atomically mutated insects taking over the world. Now instead of hoofing it down to the corner confectionery for one soda, we fill trucks with pallets of shrink-wrapped cans or bottles and quaff the stuff by the six-pack. Not only does this ensure that our diets will be out of balance, it wreaks havoc on the world around us. The bottled-water industry (which is mostly owned by the soda industry) famously uses 17 million barrels of oil a year, and the aluminum industry uses as much electricity as the entire continent of Africa. Not only that, aluminum mining accounts for a ton of toxic chemicals left behind for every ton of the metal produced.⁴
5. The Frankenfood factor. Whether you consume diet or regular soda, you're getting all the genetically modified food you need and more, via high fructose corn syrup or aspartame. Both of these are under plenty of scientific as well as anecdotal scrutiny. Findings aren't pretty, but so far this multibillion-dollar industry has kept these sweeteners on the shelves while alternative sweeteners meeting cost requirements are explored. Since it's almost impossible to read health headlines without finding one of these ingredients in some type of controversy, I'll just use one example:
   
   "The Center for Science in the Public Interest, a nutrition and food safety advocacy group, called on the U.S. Food and Drug Administration to review the claims, which stem from research conducted by the European Ramazzini Foundation in Italy. The foundation reported that rats who consumed aspartame in exceedingly large quantities were more likely to develop cancer. CSPI executive director Michael Jacobson considers this an important finding that should not be overlooked." ⁵
   
   I know, there I go again with the cancer. But some people need to be shocked in order to take action. For me, seeing the Diet Coke^® and Mentos^® experiment was all I needed to swear off the stuff.
4. Foreign news cares how much soda we sell in our schools. How bad is your country's problem when the whole world is watching its daily actions? "Nearly one in three children and teenagers in the U.S. are overweight or obese and health experts say sugary drinks are part of the problem." 6 Yep, bad. The world is well aware of the problems soda is causing and is looking to us to lead. And we certainly are trying. Are you with the program?
   
   "Under the voluntary guidelines, in place since 2006, full-calorie soft drinks were removed from school canteens and vending machines. Lighter drinks, including low-fat milk, diet sodas, juices, flavoured waters and teas were promoted in their place."⁶
   
   And, while great and all, it appears that no one got the memo about diet sodas.
3. Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."
2. Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade.
   
   From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.
   
   "Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.
   
   "What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010."⁷
1. It's the "real thing" . . . not exactly. Should having the number-one source of calories in the world come from something that's entirely manmade be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

• Sources:
• ¹ http://www.eurekalert.org/pub_releases/2010-02/aafc-sdc020310.php
• ² http://www.theecologist.org/News/news_analysis/373906/cocacola_just_part_of_indias_water_freeforall.html
• ³ http://www.cbc.ca/health/story/2009/03/05/popcans.html
• ⁴ http://www.pacinst.org/topics/water_and_sustainability/bottled_water/bottled_water_and_energy.html, http://www.earth-policy.org/index.php?/books/eco/eech6_ss3
• ⁵ http://abcnews.go.com/Health/Diet/story?id=3317079&page=1&CMP=OTC-RSSFeeds0312
• ⁶ http://news.bbc.co.uk/2/hi/americas/8557195.stm
• ⁷http://abcnews.go.com/Health/Wellness/study-sugary-drinks-lead-early-grave/story?id=10019518"

#065 P90X Newsletter

Top 10 Ways to Jump Start Your Weight Loss

If you're in a hurry and don't have time for the 8 week transitional plan to lose those few pounds to fit into that one special pair of jeans or dress....

Top 10 Ways to Jump-Start Your Weight Loss:

1. Eat protein at every meal, including breakfast.

2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe a few fruits if necessary.

4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.

5. Don't overdo fruit: one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.

6. Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.

7. Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.

8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.

9. Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.

10. Obsessively drink water: At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.

12 Ways to Make Your Life Easier

1. Simplify your life
        Follow these easy steps to help.
2. Learn to say no.
    Sure, you'd love to make that extra plate of cookies for the school bake sale, but you have 50 million other things to do, it OK to say no sometimes.
3. Create a place for everything.
    A place for everything and everything in its place. Have you ever finished organizing a room in your house and had that trumpeting sound from heaven? Life is so much easier when you know where things are.
4. Pay Bills Automatically.
    Online billpay is DA BOMB! I swear by it. First off, go green! Save a tree. Some companies will offer discounts for going paperless. You can also save money on the every rising cost of stamps.
5. Stop being a slave to email.
    ::raising hand:: Guilty as charged. "The average person spends about seven hours a week on e-mail. Needless to say, not all of that time is spent wisely. If your job allows for it, turn off your e-mail alerts and check e-mail only a few times a day. Second, create an e-mail account that is solely for your subscriptions (such as sales notifications, frequent-flier updates, newsletters, and so on) so they won't clutter your in-box" http://www.everydayhealth.com/photogallery/stop-being-a-slave-to-email-12-ways-to-simplify-your-life.aspx  Maybe this part won't fit into my part of simplifying my life.
6. Clean out your closet.
    I swear by this one too. I clean out my closet with the change of every season. I either yardsale it or take it to Goodwill. If you haven't worn it in a year, if it doesn't fit (I don't care if you think if you might be able to wear it in a couple of months), if it's out of style, dump it like a hot potato.
7. Save time with speed dial.
    Running late from work and don't  have time to make dinner? Not sure what you're going to have. Betcha wouldn't have that problem if you had the number to your favorite restaurant on speed dial! That's right. It you go there, save their number, it will save you time (and 411 fees) in the long run.
8. Book ahead.
    Finishing up at the dentist's office, go ahead and schedule your next appt.
9. Prep your gym bag.
     As soon as you get home, please please throw those nasty gym clothes in the wash and put clean ones in the bag. That way the next time you're ready to go, so is your bag.
10. Stock your desk.
      Keep extras of those basic supplies in your desk: hand lotion, feminine products, pantyhose, contacts, healthy snacks, tissues, a small first aid kit, etc.
11. Clean out your purse
      Throw out old gum wrappers, grocery lists, and other trash from your purse on a weekly basis. Designate a safe place in your wallet for receipts, in case you need them later. A clean, lighter purse makes it easier for you to find your keys, lipstick, and other essentials and will save your shoulder from excess strain. http://www.everydayhealth.com/photogallery/clean-out-your-purse-12-ways-to-simplify-your-life.aspx
I love to compartmentalize. I have a separate small bag for my make-up, feminine necessities, etc.
12. Ask for a helping hand.
      Women, especially, have a hard time asking for help. We think we can do anything and everything. Maybe that's why more women die from heart disease and suffer from strokes. Ladies, don't be afraid to ask for help. If you work full-time and your budget allows, hire a housekeeper to come in at least once a week to help out. Don't have time during the weekend to do your laundry because you're busy with ball games, etc, send your clothes out to a laundry for a wash, fluff and fold. Have older kids (ages 5 and up)? They are certainly old enough to be delegated chores to. My 11yo daughter is responsible for unloading the dishwasher, cleaning her own room, washing her own clothes and cleaning her own bathroom. My 8 yo son has to clean his room, and clear the dinner table. If you're at your wit's end there is nothing better than having your best friend come to your rescue. I've been up to my neck in kids screaming, dishes piled up in the sink, toys all over the floor, a fever of 102F and my best friend was there in 10 minutes flat to save my butt, all because of a phone call.

8 week transition diet

Can you tell I'm bored? Really? I posted 2 or 3 blogs yesterday, a little much, but to me it's like venting so you got it. Anyway, here's a diet that anybody can follow.
It was started by Beachbody's Steve Edwards back in 2001 and updated. As many of my fellow BB coaches and members know because they have access to this info, it's not top secret. As a matter-of-fact, I'm going to break this down for you.

The 8-Week Transition Diet

By Steve Edwards

The 6-Week Transition Diet was one of the first things I ever wrote for Beachbody^®, way back in 2001. It's remained popular ever since; in fact, in 2005, I gave it a facelift and increased it from 6 weeks to 8. Five years on, it's time to dust it off and spruce it up for the modern age. We've found over the years that this transitional eating plan is one of the easiest ways to change your eating habits for the better.
It's often said that no one diet works for every individual. While this is true, you may have noticed that all Beachbody eating plans target a similar goal: eating more natural whole foods and less junk. That's because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99 percent of diet is cutting junk and eating real food. With this in mind, our Beachbody nutrition guides use various strategies, all designed to lead you to the same place.

While those nutrition guides tend to be detailed and filled with recipes, the 8-Week Transition Diet is for those of you who are less detail oriented. Conceptually based diets like this can be easier to follow, because they focus on providing you with a short list of "no-nos," leaving you with a fairly wide array of foods that you are allowed to eat. Of course, that isn't the approach you want to have for long-term success. Any diet, no matter how easy it seems, will take some willpower on your part if you want to see results. Your long-range goal should be to eat well, period. If you can accomplish this, your physical transformation will become a natural extension of your lifestyle, instead of something you need to pursue.
As healthy eating becomes a habit, you will find the other intangibles (weight loss, increased energy, etc.) falling into place. For many people, the easiest way to accomplish the healthy-eating habit is to make a gradual transition from food choices that hinder human performance to ones that help you perform better. By making this transition gradually, you'll find that it isn't as difficult as you expected.

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. Now, how hard can that be? Guess this depends on what I mean by "junk." But all I'm concerned with this week is the obvious stuff like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. For many of you, this step alone will reap huge benefits.

Cheat Days: 2

Since no one's perfect, you get 2 days to cheat. That's right, 2 days where you can eat anything you want! A trick on these days (and, yes, this means there will be more) is to listen to your body. At first, it'll probably tell you it wants whatever you've been denying it. However, over time, it'll start to crave nutrients you're deficient in. Learn to read your body's subtleties. If you're craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. This way, you can make better food substitutions. It's a way of getting in tune with yourself that will benefit you for your entire lifetime.
Weekly focus: Water. Not swimming in it, though that's good too, but staying hydrated with it. You should drink at least 6 to 8 glasses of water per day. Diet sodas and such are no substitute, because they contain a passel of ingredients that live right at the bottom of the junk heap. Drinking a glass of water when you feel hunger pangs coming on will not only keep you hydrated, but will help stave off your hunger to some degree.
As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but sugary calories influence the way alcohol reacts with your body. When you do drink, red wine is the alcohol of choice, with natural beer running second.

Sounds pretty easy right?! Even I can handle that! After all, Shakeology is my friend.

Eat the muffin (whole grain, of course), don't be the muffin

Fo shizzle, when this showed up in my email inbox this morning I had to giggle. I love WebMD. They give you great info whether it's recipes, exercise, about preventing injuries, whatever. So, I had to share this one. I gave credit where credit is due down at the bottom.

Oh, and I'm watching the news right now. Have you seen where Michelle Obama has talked Walmart and other leading grocers to produce healthier food? Finally! An Obama that has some clout to do something IMPORTANT for Americans!

Now, back to muffintops. For heaven's sakes ladies, wear pants that fit!

"For the uninitiated, you can learn what a Muffin Top is by squeezing into your current pair of breathing-is-optional jeans, zip up and look in the mirror. Yep, like the top of a muffin rising from its paper wrapper, your rolls of fat are spilling over the top of the pants. Oprah coined the term “Dunlap Syndrome” –  “That’s when your stomach done lap over your jeans”. Where is this extra flab coming from?
Mistakenly, many people think they just have lax ab muscles and by nailing a thousand crunches a day, voila, a six pack ab will emerge. This is a delusion. Here’s the reality. The excess fat is the result of eating too much. Even athletes who exercise well but overeat relative to their needs will pack on belly weight. It boils down to keeping yourself in the right energy balance. You need both healthy eating and exercise. If you’re out of balance, you’ll bulge!
Muffin Tops can occur at any age. There’s a special type of Muffin Top that happens after the age of 40. I call it the Menopot and first described it in Body for Life for Women. In women, as their sex hormones begin to decrease, it’s easier to store fat in the belly, rather than the typical pre-menopausal hip, thigh and buttock locations. That’s because estrogen exerts a powerful control over fat distribution in the normal female, resulting in the pear or hourglass shape. During perimenopause, once estrogen decreases below a specific level, it loses that hold and ab fat appears. This fat tends to occur between the belly button and the pubis, increasing the size of what you normally called your “pooch”. This is the fat that is leaking out over your jeans. Consider this your over-forty Muffin Top. In men, as their testosterone decreases, they, too, will pile on more fat in their belly area. The difference is that men typically store excess fat there. After forty, it just gets bigger resulting in beaucoup belly hanging over the belt. Guys, this is what I call the Manopot!
Nobody likes to walk around with fat pouring out over their pants and a wall of flab jiggling around the midriff when you don a short top. The great news is that you can melt your Muffin Top at any age. You just need to stick to a winning plan. And here it is:

Smart Eating

• Cut the refined and processed carbs. When you consume white sugars that are found in so many foods, you’ll raise your insulin levels which not only increase your appetite for more sugar but make it easier to store fat. It’s the perfect storm for creating and maintaining a Muffin Top. Cut these bad boys out of your diet now! Fill up on non-starchy veggies, controlled portions of fruits as well as whole grains. You also have to be mindful of the quality and the quantity of your carbs. Portion control please, people!
• Prioritize healthy fats. Don’t shy away from fat, so long as it’s the healthy kind. Extra virgin olive oil, avocados, nuts, low fat dairy and foods containing omega fat oils are terrific ways to maintain a healthy glow, stay satisfied with tasty food and help maintain healthy cells and immune function. Again, just watch the serving sizes. Read labels, people!
• Control your appetite and hunger with protein. Too many people out there under-eat protein. Unless you have a medical condition that prohibits it, please try to consume about 20-25% protein in your daily food. An average woman needs at least 60 grams of protein and men no less than 80 grams. A 4 oz fish filet has about 20 grams of protein so you don’t have to eat a mountain of Muffin Top-making food. Protein is very satisfying and will kill carb cravings. It will help you rein in hunger and appetite. Spread it out throughout the day so that you are eating a balance of smart and high quality carbs, protein and fats.
• Red alert about alcohol. A sure fire way to grow a Muffin Top is to drink alcohol in excess. You don’t need a glass of wine every night when you’re trying to trim the Muffin Top. Also, when you do decide to have wine with a dinner once or twice per week, keep it to one glass and no more. Alcohol can disinhibit you and you lose your mindfulness about healthy food consumption. Also, alcohol is unique in that excessive alcohol consumption (2 or more glasses) will result in belly fat storage. There’s a reason why they call it the “beer belly”. Drink alcohol sparingly if at all.

Move that Mountain of Muffin Top

• Carve Your Muffin Top with Cardio: It’s imperative that you keep moving as much as you can every day if you want to cut that Muffin Top. You need to schedule some form of regular cardio at least 5 times per week (e.g. walk, bike, jog, swim, elliptical, row, martial arts, kick boxing, spinning, dance), as well as increasing your activities of daily living (e.g. cleaning out your closets, hauling junk out of your garage, washing the car, running after kids, climbing stairs). Try to make your cardio fun and sustainable. Change it up, use wild and crazy music, and add what I call Vitamin I (Intensity intervals). Sweat that Muffin Top off. Work it and you’ll remove it. In the January 9th New York Times, US Surgeon General Dr. Regina Benajmin noted: “I want exercise to be fun..We went to a disco to have fun and enjoy ourselves…I love to dance. That exercise is medicine. It’s better than most pills.” Let’s take our cue from my good friend Dr. Benjamin. Let’s dance more anytime and anywhere we want to.
• Strip Your Muffin Top with Strength. You cannot spot reduce a Muffin Top. Instead, you need the magic combination of cardio and strength training to flatten out your tummy once and for all. There is no one magic Muffin Top busting exercise. Overall strength training is best. Twice a week make sure you have a program that includes upper and lower body strength training and always include core work as well. I highly encourage Pilates and yoga as adjuncts to your overall program. They really work the core, as well as strengthen and increase your flexibility. Here are a couple of my favorites that concentrate more on the core region to keep you mindful of your Muffin Top zone. Keep in mind that your goal is to be able to do the repetitions and sets. If you cannot do them today, keep practicing and use them as a goal to strive to achieve over time. Be patient, especially if you haven’t done exercising for a long time. Get prior approval from your doctor if you have any medical condition or disability before attempting any new exercise program.
• Have a (Medicine) Ball:
  Sit with your legs bent and feet flat on the floor. Lean back slightly (do not do this exercise if you have back issues). Use your lower abdominal muscles to keep your body stable. Hold a 10-lb. medicine ball between your hands. Some have handles so just use those. Move your arms from one side to the other. Touch the floor near your waist each time you bring your arms over. Repeat 10 times. See if you can do 3 sets of 10 repetitions.
• Bridge Your Belly:
  Lay down with your back on the floor. Bend your knees so that your feet are flat on the floor. Slowly lift your hips off the floor, making sure that both your shoulders are firmly planted. Push that pelvis up so that you’re not sagging. You want your body to be in a straight line. Hold this position for about 5-10 seconds, and return to the starting position. Repeat 10 times for 3 sets of 10 repetitions.
• Reach for the Muffin Top-less Sky:
  Lay flat on your back and bring both legs up and keep them straight. Tensing your abs, reach with both hands for your ankles. You don’t have to touch them, just reach in that general direction. Hold this for 5-10 seconds and then release, returning to your flat back position, keeping legs up in the air. Repeat 10 times for 3 sets of 10 repetitions.

Muffin Top Makers: High Stress, Poor Posture, Tight Fit

• Control Your Cortisol. As you may be aware, cortisol is stress hormone. When it’s out of control and sky high, it’s easier for the body to pack on fat especially deep in the abdomen, expanding your girth. Eating refined sugars only makes this worse, since high insulin and cortisol together make fat storage so easy. Yoga and meditation really help to calm your cortisol. Life is stressful and you need to learn how to adapt and adjust to life’s stresses without self-destructive behaviors.
• Assume the Powerful Posture. Quick, look at your posture right now. Even Kate Moss would look like she had a hanging belly if she was all stooped over. Instead, take your shoulders and bring them up to your ears and then roll them back to a comfortable position. This is your correct posture. The taller you stand the less Muffin Top you show. And, to hold powerful posture means you need to engage your core muscles throughout the day. That’s a terrific way to keep them in shape. Strength training, Yoga and Pilates are excellent modalities to keep you vertical and powerful.
• Get Jeans that Fit. For crying out loud, buy jeans that fit well. Don’t keep squeezing yourself into a size or two smaller than you can comfortably fit. Low rise jeans are murder for the over forty folks, male and female. Buy a pair of jeans with a higher waistline that helps to smooth out your tummy. As you trim your tummy, you can experiment with more revealing clothes, but if you’ve got serious Muffin Top right now, let’s not share it with the world. We’ll just keep it between us.

Music for the Disappearing Muffin Top — Get Moving!

• Usher: Yeah! from “Confessions”
• Yanni: Deliverance from ” Tribute”
• Tube and Berger: Straight Ahead from “Mix Show Three: The Ultimate Club Mix”
• Ted Nugent: Stranglehold from ” Ted Nugent”

Posted by: Pamela Peeke, MD at 8:44 am"

http://blogs.webmd.com/pamela-peeke-md/2011/01/melt-your-muffin-top-and-minimize-your-menopot.html?ecd=wnl_nal_012011 

Great healthy recipe for you to try with your kids!

A great resource for healthy kids!

Ingredients:

• 1 apple
• 1 banana
• 1/3 c. red seedless grapes
• 1/3 c. green seedless grapes
• 2/3 cup pineapple chunks
• 1 cup nonfat yogurt
• ¼ c. dried coconut, shredded

Utensils:

• knife (you'll need help from your adult assistant)
• 2 wooden skewer sticks
• large plate

Directions:

1. Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
2. Spread coconut onto another large plate.
3. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
5. Repeat these steps with another skewer.

Serves: 4
Serving size: 1 kabob
Nutritional analysis (per serving):
141 calories
3 g fat
28 g carbohydrate
3 g fat
1 mg cholesterol
2 g saturated fat
52 mg sodium
103 mg calcium
0.5 mg iron
3 g fiber
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Roll your kabobs in something besides coconut. Try granola, nuts, or raisins, or use your imagination.
Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

6 ways to intoduce more fruits and veggies into your diet

1. Get packing! Pack a snack pack of veggies or fruits to throw in your purse or briefcase to eat throughout the day instead of  hitting up the vending machine later in the day. That could mean up to 2 servings right there.

2. Drink your veggies. V8! That's it! So many different options to choose from. If you're old school you can try the original and get 2 servings (bloody mary's don't count) or you can try the new V8 Fusions which count as 1 for every 8 oz glass.

3. Spice up your breakfast by adding veggies to your scrambled eggs- bell peppers, onions, mushrooms, and then top with salsa, nummers!

4. Keep healthy choices handy. As soon as you get home, wash your fruits and vegetable and put them in easy reach. Either right on the counter or in clear containers at eye level in the fridge.

5. Try something new! Our tastebuds change every 7 years, just because you didn't like them when you were a kid doesn't mean you won't like brussel sprouts and asparagus now. Try cooking them differently, instead of steaming, try grilling different veggies.

and da da da
6. Switch up your snacks. If you sit in front of the tv at night with a bag of greasy chips, STOP RIGHT NOW. PUT DOWN THE BAG, STEP AWAY. Go to the kitchen, find a healthy apple slice it up and spoon up 2 tbsp of reduced fat peanut butter.

An additional tip: make it a goal to never eat anything straight from a bag or box. Measure out the recommended serving and place it in a serving dish, bowl, cup, whatever. This will help you stay on track. Oh, and don't forget to write down these calories in your food journal.

Do you have saboteur in your house?

sab·o·teur   /ˌsæbəˈtɜr/ Show Spelled
[sab-uh-tur] Show IPA

–noun
a person who commits or practices sabotage.
Origin:
1920–25; < F, equiv. to sabot ( er ) to botch ( see sabotage) + -eur -eurDictionary.com Unabridged
Based on the Random House Dictionary, © Random House, Inc. 2

Or, in my case, saboteurs. Yes, the whole family is out to get me! That is, their eating habits are. I do my little changes here and there, but you can only lead a horse to water yada yada.

I've done some research and here are some ideas I'm going to try to get my family to jump on my bandwagon.

1. Ask your family to be your cheerleaders. Have them remind you to to not take that extra piece of pizza. See if they're willing to go for a fun family walk together. Also enlist their help. My kids love to help me cook. You can also ask them to help decide the week's menu (given healthy options, of course).

2. TRICK THEM! Haha! A favorite of mine. I'm going to get Jessica Seinfeld's cookbook "Deceptively Delicious". Sub low-cal, low-fat ingredients when you can. I already do this with certain items. My family is already accustomed to turkey burgers and meatballs. I'll just have to work on cutting back on egg yolks (and using more whites) and seeing how I like sweet potato french fries (not sure that one will fly with me 'cuz I'm not a huge fan of them myself).

3. Be patient. It takes 15 "tastes" for somebody to develop a liking to something. You've heard of "acquired taste" and our tastebuds change every 7 years. Except for my distinct dislike for anything that has every lived in water. I will not be enjoying the Tilapia thank you.

4. If you're having a hard time working in exercise because you "just don't have the time" between carpooling, soccer practice, tutoring, cooking dinner, etc; wake up an extra half hour earlier and do a half hour of cardio. You'll burn anywhere from 500-1000 calories and start your day with a great adrenaline rush!

5. If you want your family involved try child friendly workouts. Team Beachbody has Shaun T's kids DVD (there's a link at the bottom of the page and it's VERY affordable). You can pull out the stroller and go for a walk. Any activity can be a family workout- apple picking, hiking a trail, visiting the local farmer's market are all good examples. Even better, a game of tag in the back yard.

6. Schedule your workouts. Let your family know that is your time! No excuses! Even if you have to carve out a little niche in the corner of your basement with a small tv and a DVD player for a half hour before you start preparing dinner. That is YOUR time. Nobody is allowed to bother you for those 30 minutes.


On a more personal level, I injured my foot back in the beginning of December. It was and ugly incident and the ER deemed it a severe foot and ankle sprain. Well, after a month and a half later, I'm going through x-rays, MRIs, and physical exams trying to figure out what's wrong with my foot because it is NOT getting better at all. I haven't been able to work out since my injury occured. I feel like such a slacker preaching, "push it" "work harder" "you can do it" "schedule your workouts", but I'm supposed to hear from the doctor about my MRI next week and hopefully will be on the road to recovery soon.