Monday, July 13, 2009

Are You Strapped For Time?

Often times find yourself w/out enough time to exercise? I mean a good cardio workout. One that will make you sweat.

Jump. Yep, that's right. Jump! Jump rope, skip rope. To start out jump for 1-3 minutes then step touch for one minute. Then jump rope again.

Do you get the rope tangled up in your feet and ankles or does it hit your head a lot? Me too! So I cut off the rope and just hold the handles. :-) Hey, it works!!! 15-20 minutes later, you are done. You may need a shower, but you are done.

Warm up first. I do some calf raises, a few squats, quad, calf and ham stretches. To cool down, I walk around or step touch for a few minutes then stretch again.

Another fun thing to do is 'Skip it'. You can pick these things up in the summer activity toy section at Walmart. It is a flexible stick about a couple of feet long. There is a circle on one end that you slip your foot through and it gently stays around your ankle. The other end has a counter weight ball. Once you have the "Skip It" around your ankle, using your foot and ankle, you swing the ball around. With the 'free' foot you 'skip' over the flexible stick being brought around by the ball. Be sure to swap legs from time to time. This is really fun to do.

Two similar ways to get a wonderful cardio workout.


Tuesday, June 23, 2009

MSG, Migraines and General Health

Other wise known as Monosodium Glutamate. I have discovered is one of the main triggers to my migraines.

I may or may not have shared with you before, but I have severe migraines. Ocular Migraines, Cluster Migraines, Sinus Headaches and Migraines that will last for days. An MRI showed I have something called White Matter Disorder. There is a lot of white matter around the grey matter in my brain. Neurologists know little about this other than the people who have this disorder have Migraines, motion sickness, occasionally being off balance and a few other things in all common.

I have found several triggers. Sun, can't do anything about that. Scents/smells, I try to limit my exposure to those. Stress will sometime bother me, but most of the time it does not. And of course, hormones. For Ocular Migraines the weather and barometric pressure plays a big part. Cannot control that. If I eat something with MSG, the weather changes causing an ocular headache or if there is any other type trigger with when I ingest MSG, I am in for days of a migraine.

I get warning auras, sometimes 24 hours in advance. This always helps and I can prepare myself.

I have been on a neuro medicine for 1 1/2 years as a preventive. My Neuro and I want to start tapering me off the medication. But since taking the meds, it has made a difference in the quality of my life. The script does not completely get rid of headaches, but they are less occurring and more manageable.

Months ago, I read an article in my AFAA (Aerobic Fitness Association of America) American Fitness magazine about MSG. The different ailments and woes that MSG can cause for those who are sensitive to it. And how it is in general unhealthy to most people. I started making an effort to read labels and exclude MSG in our diet.

Guess what? My headaches decreased! I would even get auras, an ocular head ache in one eye and it would move to the other eye and then it was gone.

In fact, when I took MSG out of our diet, I rarely needed more than an a couple of aspirin, if even that. In other words, my headaches were fewer and fewer, very mild and only lasted a few minutes. Many times, went away on their own. At first, I did not fully realize the decrease in migraines was because of taking MSG out of our diet. Then one day we went to one of our favorite deli's and I got my favorite deli sandwich in all the world. I had a 4 day migraine that started in the parking lot when leaving the deli. It was horrible!!!! The sandwich meats were full of MSG's and all kinds of sulfates.

Now my whole family read labels to help me out. My family love me so much. They do not want me to have these headaches. The ones that put me to bed and cause me to have an upset stomach. They will even speak up at a restaurant asking about MSG use in cooking the food if I do not.

My neurologist has decreased the dosage of my script by 50%. Even told me I can 'experiment' now if I want. I am on a safe dosage to do that.

Hidden MSG~
Reading labels is not enough. No it is not. FDA does not require products to list MSG on a package as MSG or Monosodumium Glutamate. A "Healthy Snack" will be full of hidden MSG. FDA allows manufactures to list the ingredients of MSG instead of MSG or Monosodumium Glutamate. Sun Chips is an example. There may be only one or two ingredients of MSG in the product, but if you are sensitive & allergic to it, you are still going to have a reaction.

Here are a few ingredients to look for in all lables:
  • Monosodium Glutamate (MSG)
  • Hydrolyzed Protein: (plant, vegetable, any kind)
  • Sodium or Calcium Caseinate
  • Autolyzed Yeast, Yeast Extract
  • Yeast Food, Yeast Nutrient
  • Textured Protein
  • Glutamic Acid
  • Monopotassium Glutamate
  • Gelatin
I took the above off another MSG/Migraine Research site. I question the Gelatin. Some of the yeast I question as well. If you do a Google search, you will find different research papers. Most of them have at 6 of the above ingredients in common as hidden MSG triggers. Including "Healthy Snacks" and foods. I have found whey protein and wheat on lists as MSG ingredients and Migraine triggers. These do not seem to be an issue with me.

I have looked at other research concerning MSG and foods to avoid and it almost reads like it is for someone with celiac disease instead of an intolerance to MSG. I suppose to a degree, many people have to go by a trial and error.

MSG and ingredients that make up MSG are used in inexpensive foods to: preserve, enhance flavor, tenderize, etc. They are in all prepackaged bakery mixes, prepackaged foods, most canned meats and soups. Dales Steak Sauce (a southern delight) is full of it. :-( So are most package salad dressings.

How do you avoid MSG? Read labels. Eat fresh fruits and veggies. Never assume a 'Healthy Snack' is w/out the preservatives. Read the labels. Cook from scratch.

Here is a link to an interesting study that tells more about MSG and explains not only how it effects migraines, but other issues that people may suffer from, including obesity.

I hope that you will find it helpful. MSG & Migraines

God Bless. I hope that everyone is enjoying the summer!

Edited to add this.... MSG & Hypothyroidism. I just happen to be hypothyroid....

Saturday, April 4, 2009

Boot Camp

I was in a Boot Camp Certification Workshop all day today. It was really good. I was a little worried when I got the material a few months ago. But the certifying instructor was fantastic. She added so much more than what was in the material. This was the first time she has taught the certification course, but she has been teaching Boot Camp for a while and Kick Boxing for years. Really knew what she was doing, talking about, modifications, etc.

Occasionally I will sub a Boot Camp class so I needed the certification. But I really wanted the training to incorporate in the classes that I already teach to increase variety for the participants.

Has anyone tried The Firm Wave or T-Bow? Both look like a lot of fun, but pricey.

I have been terribly busy and have not been able to post as much as I would love to.

I hope that everyone is doing well, staying on track, staying focused to "finish the race." The Greeks and Romans loved sports for entertainment. Paul used many athletic metaphors in his letters. In his letters, he was encouraging the churches to steadfastly finish the race. Stay strong, discipline themselves like an athlete. The race is the task that God has for you, Christian, the task He has for you to do while on this earth. And that task will increase His Kingdom and Glorify Him.

What you do to make yourself healthier, should also be for the Glory of God. Without Him we can do nothing. Our strength and desire comes though Him!

Have a Blessed Lord's Day,

Tuesday, March 10, 2009

Congratulations Nina!!!

Nina has lost 15 lbs! And she is now working out at a gym.... Y'all have to go read about it on her blog. What an evangelistic opportunity for them! Pray for her and Michael as they serve the Lord in Portugal. God is good and His timing is perfect! Go read Nina's post today and Nina, congratulations!

Sunday, March 8, 2009

Congratulations Dani Joy!

I just want to take a moment to congratulate Dani Joy on losing 10 lbs! Yes! 10 lbs! She was faithful and committed. Made a plan, stuck to that plan. Asked God for strength. She follows this blog along with several others. She was "disciplined to finish the race..."

Congratulations Dani Joy! We are proud of you! Go by her blog and say "Hi"!


Wednesday, February 18, 2009

More on Supplements

There are two great supplements that everyone should keep and use on a regular basis. Both can be found at any health food store.
  • Barley Green- No special brand, just the kind with plain green powder made from pure barley grass. No additives. Some brands add kelp, rice, etc. You do not need all that. Just get the plain kind. Now it is not all that tasty. I mix a little with watered down organic or natural apple juice, hold my nose and swollow. A great nutrition supplememt and colon cleanser.
  • Refrigerated Multidolphilus- (I think I spelled that wrong) I use Solaray brand. This keeps the intestinal floral balanced. Increases your immune system, etc. It is like eating a ton of plain notfat yogurt without the bad taste.
There are different recommendations for these supplements. For the Multidolophilus, one in the morning and one in the evening on and empty stomach for 2-4 weeks. After that, one or two on an empty stomach once or twice a week is all you will need. BTW, you may catch a stomach virus, but will not be symptomatic. Just a tad gasy and a little temp. You are still contagious! According to my Doctor....

Barley Green needs to be taken once a day. Juicers like to mix it with their juice. I am not a juicer. You do have to build up to it. A 1/4 teaspoon for a few days and build up to a full dose. Otherwise it will clean you out very fast. You do not want that either! LOL!

Today's Tip:
Barley Green and Refridgerated Multidolophilus. Two great supplements for your immune system and overall health.

1 Cor 6:
19.Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own ?
20For you have been bought with a price : therefore glorify God in your body.

Our bodies are not our own, but God's. We need to take care of it as best as we can for His purpose for the time He has us remaining on earth.

God Bless,

Monday, February 9, 2009


I bet everyone has been waiting with anticipation for this post! It seems like everyone wants me to endorse a magic pill that will make all the years of over eating and lack of exercise melt off of their bodies.

I am sorry. I do wish that there was one out there. There are a couple of great holistic supplements out there that work, but only if you are hypothyroid and still have at least part of your thyroid. People with a Hypothyroid condition have other chemical issues going on in their bodies. They can count every calorie, rarely eat sweets, fried foods, etc... Exercise and do everything right and at best maintain or worse gain. I know some who hardly have an appetite they have learned to eat so little. They simply have such a low metabolism. And... they are also on thyroid medications. They have learned to live with it and move on as a part of life.

Now, onto supplements, what this post is all about. :-)

I encourage a Multi Vitamin and Mineral every day. If you have had a Hysterectomy, make sure it is WITHOUT Iron. Also, if you are post menopausal, you may not need iron. Please check with your Dr.

If you are still having monthlies, you will need a Multi with Iron.

Whey Protein- While I am a carnivore, I cannot eat tons and tons of meat. B/c of weight lifting (I lift 12-30 lbs dumbbells in each hand) I need the extra complete protein. If you lift weights, you need the complete protein as well. You will not get the complete protein with a spoon full of peanut butter. I know, it tastes good, but it does not cut it and the calories are not a good trade off. I use Whey powder as a supplement. I can make a fruit smoothie, mix it with coffee, or just mix it with water, hold my nose and turn it up and drink it. I usually have one mid morning with a piece of fruit. The carbs & vitamin C in the fruit helps aid and speed the protein to the muscles. There is a delicious smoothie recipe in the archive sidebar as well.

Soy Protein- Because of thyroid issues, I cannot have soy. However, if you do not have any thyroid issues or family history of thyroid issues it is an excellent source of protein.

These supplements you can get at any health food store, drug store or online. At this time, I am not endorsing any particular brand or kind.

There are a lot of "Magic Pills" out there that will shrink your waist, get rid of cellulite, excess body fat, etc. No, I have not tried any of them. I do not believe in gimmicks. Only in discipline and some work. God did not design our bodies to be sedentary and to take in a lot of calories. He probably did not design them to take in the types of calories that you can purchase in today's supermarkets and restaurants either. He designed them for work and eating good healthy foods prepared as closely to the 'tree' or 'plant' as possible. That means raw to lightly steamed for fruits and veggies. And the Old Testament is full of instruction for preparing grains and meats. For meat, I think grilling is best with minimal seasoning.

Remember, God loves you and wants you strong and healthy to do the work He has for you to do. Let Him use you for His glory! and His honor!

Todays Tip:
Take a daily Multi Vitamin and Mineral Supplement.

* Ephesians 1:12-17 NAS
* In Him, you also, after listening to the message of truth, the gospel of your salvation -having also believed, you were sealed in Him with the Holy Spirit of promise,
* who is given as a pledge of our inheritance, with a view to the redemption of God's own possession, to the praise of His glory.
* For this reason I too, having heard of the faith in the Lord Jesus which exists among you and your love for all the saints,
* do not cease giving thanks for you, while making mention of you in my prayers ;
* that the God of our Lord Jesus Christ, the Father of glory, may give to you a spirit of wisdom and of revelation in the knowledge of Him.

Tuesday, January 27, 2009

Rainbow of Colors

Are you eating your "Rainbow of Colors"? I have posted about this before. But it is well worth posting about again.

The very easiest way to manage the way you eat is to manage your "colors".

An active female needs 5-7 servings of vegetables and fruits a day. Dark green veggies, orange veggies, fresh fruits. Limit your juices. I call them 'wasted calories'.

3-5 servings of whole grain foods. That is one slice of bread. 1/2 cup of cheerios, etc. Today's cereal bowls are huge, just a little at the bottom in all you need.

Dairy... you need 3 or so servings a day. Stick with fat free and lowfat milk, cottage cheese yogurt, etc.

Protein - meat, 3 servings a day, if you lift weights, more. Sometimes it is tough to get that much in. I suggest a whey protein powder that can be made into a shake as needed. I do not recommend a certain brand. I prefer one b/c I have become accustomed to the flavor.

Fats... olive oil, nuts (also a protein, but not a complete protein) fish these are your best sources for fats. Vegetable Oils, OK in very small quantities. Remember, calories from fats are still calories...

Drink water...H2O. In the Winter I will drink a minimum of 2 quarts a day. Plus any hot liquids. In the Spring and Summer I will drink 3-4 quarts a day. It is hot! Also, if you lift weights to help maintain your weight and you are eating a lot of protein, you need to drink a lot of water to process that protein. You do not want the protein to settle in the kidneys.

Today's Tip:
Use My Pyramid (link in the side bar) to help plan your menus, track your food intake, etc. This is a great tool and you tax $$$ at work!

Thursday, January 22, 2009


Photographs of Joseph H. Pilates

A Younger Joseph Pilates. Photo taken sometime after he moved to the States.

Photo of Joseph H. Pilates taken sometime in the 50's. I think the color has been added. I have seen this same photo in B&W.
These photos were taken from various places on the internet. I do not believe anyone 'owns' them. Not sure.

I love Pilates. I am a Pilates Practitioner. (Take and pass my Diet and Nutrition test and I will be 'Master Practitioner'.) I do not teach it as much as I used to. In this area, it does not seem to be as popular as in other areas. Though, there is always a demand for the classes! People are always asking me to start the classes, etc. Beg for the classes, but 'life' seems to get in the way of regular attendance.

My solution is I incorporated Pilates in many of my regular classes. Most of the time participants do not know the difference. But the ones who want Pilates seem to be satisfied.

Joseph Pilates was not a healthy child. He had respiratory problems and rickets. I imagine him as a child who was the type if told, "you could never do that..." he would prove you wrong every time. He became an expert swimmer which increased his lung capacity. Joined the circus as a youth, learning gymnastics and acrobatics. By the time he was 14-16 years old, his legs were straight and body developed enough to model for medical drawings.

He was in the UK during WWI. Being German, he was sent to the Isle of Man to work. He became the head Physical Therapist in one of the wards at the Military Hospital. This is where he began to develop "Contrology" what we now call "Basic Pilates". He required everyone in the ward he was in charge of to do Contrology everyday. Employees and even patients, with help and as part of their physical therapy. Many had just been shot up on the war front.

By now, Pilates had studied yoga, swimming, gymnastics, some ballet, perhaps other forms of exercise as well, and he was incorporating what he believed to be the best of all of these disciplines in his physical therapy and exercise programs. And you know what? It was working! He had the fastest patient recuperation. Those who worked in his dept were also in fine health.

During WWI the Hospital was hit by the flu. Pilates ward was the only ward that did not lose a life to the influenza. Not even the patients who caught the flu. (They healed quickly like they only had a cold.) They say it was due to the 'Contrology' exercise they were required to do daily.

After the war, Pilates and his wife Sara, took a ship to the states and settled in New York where he opened a studio. He moved on to develop what we now call Pilates. He died in 1962 in his 80s. His studio had caught on fire. He had left a proto type of a new exercise invention and ran back inside the studio to get the prototype. The smoke overcame him.

In Pilates lifetime, he saw the industrial age take off. He saw poverty disappear. Jobs become more and more sedintary. I have two of his books and he states several times in those books, God did not make our bodies to sit all day at a desk, come home sit and read the newspaper or a book and then go to bed. And somewhere during that time, eat 3 large meals. What we now call Basic Pilates was designed for every individual to do everyday at home in the floor for about 20 minutes or more. So whether 20 or 70, you can get up and down off the floor to play games with your children and grand children.

Jennifer Kries (there is a link to her site in the sidebar) is one of the best instructors in the country. If you have not tried Pilates before I recommend her basic DVD. It is wonderful. She perfectly shows you how to execute the exercises. She takes you in babys steps and moves you up. She also shows modifications and encourages you along the way just as you should be encouraged in a class. Keep in mind, Jennifer has a wide range of motion. She was a Ballarina, and she is a yoga master. She will instruct you to only use your range of motion.

Todays Tip:
Libraries carry exercise tapes and DVD's. It is always a good idea to check one out to try out. If you do like the tape/dvd, then you can invest the money in it. If you do not like the tape/DVD, you can take it back, check out another you might like better. Either way, you have not invested money needlessly.

Have a blessed day

Monday, January 19, 2009

About Sugars and Tummy Fat...

...and fats in general.

You basically have 3 kinds of fats on your body:
visceral fat --edited to say, there is a photo here that ain't purty.
omentum/omental fat
subcutaneous fat

Visceral Fat is designed to protect the organs. You do not need much.

Omentum Fat is designed to feed you in times of famine. There are little aprons or sock looking things that hang from your stomach. During times of Harvest and Plenty they act as storage for your excess calories, fat and nutrients. During famine and stress your body will utilize this storage to feed your body.

Subcutaneous Fat is the fat you have between muscle and skin. Contains all your capillaries, nerve ending, etc. It is where you get your short term energy for activies, exercise, cleaning the house, etc.

As I have mentioned in earlier posts, we have not seen a time of true hardship and famine in this country in decades. People are slap out getting FAT! Lot's of 'Belly Fat'. I really do not think it is as much as we have food so plentiful as much as we have been raised by parents and grandparents who lived during 1-2 depressions. You ate every bite on your plate. {Were you told to eat everything on your plate?} The difference is, we are putting a lot more on our plates!!!!
Not only that, but the plates are Bigger!!!

I learned today that the plate on top is a very very old Blue Willow Stoneware plate. The plate below is my everyday stoneware. It is nearly 2 inches larger. Almost large enough to be a charger! Some years ago, plates started getting larger. Some dinner plates are larger than 12 inches!!!

As we continue to eat, the calories we do not need to sustain life is stored in the omentum which gets larger and larger and larger.... grows around the stomach the intestines, the heart the liver, the gallbladder, and really starts sticking out in front... Might look a lot like a baby or like someone is carrying twins! More fat calories are stored in the visceral fat cells causing them to grow larger and larger as well. This leads to obesity, type II diabetes, heart diease, GERD, etc.

Sugars and fats feed these. Cutting back on these (fruitrose, corn syrup, read your lables!) will really help the omentum and visceral fat cells get to a normal size. You will become healthier.

Cardio exercise daily and strength training 3-4 times a week will speed it up. Really work on getting your waist down.

Today's Tip:
Increase your Simple Sugars and Complex Carbs. This really helps to reve up the metabolism. Read your lables. Remember, to maintain-only eat as many calories as you burn. To lose weight-eat less calories than you burn. High Intensity Interval Training {HIIT} that I wrote about in my last post, is great for getting rid of that 'belly-fat'.

Romans 14:
  • 16.Therefore do not let what is for you a good thing be spoken of as evil ;
  • 17.for the kingdom of God is not eating and drinking, but righteousness and peace and joy in the Holy Spirit.
  • 18.For he who in this way serves Christ is acceptable to God and approved by men.
  • 19.So then we pursue the things which make for peace and the building up of one another.
  • 20.Do not tear down the work of God for the sake of food. All things indeed are clean, but they are evil for the man who eats and gives offense.
  • 21.It is good not to eat meat or to drink wine, or to do anything by which your brother stumbles.
  • 22.The faith which you have, have as your own conviction before God. Happy is he who does not condemn himself in what he approves.
  • 23.But he who doubts is condemned if he eats, because his eating is not from faith ; and whatever is not from faith is sin.
Here Paul is talking about whether to eat meat that has been sacrificed to idols. We need to set an example to others what to eat, how to eat it. I am becoming increasingly careful of what and how much I eat especially when I am at church and around ladies who I teach and come to me for diet advice. I have to 'practice' or rather demonstrate what I preach. LOL!

Pray for me. I have having a hard time with my current Sugar Fast. It has been tough. I still have a week to go. I am hungry and tend to get week. I will continue to pray for you all who are fasting as well.