Fitness - Goal Tracking...A Shout Out To My Sister!

My precious sister is taking her fitness and health by the horns and I'm soooo proud of her! 

Today she called me and said "Hey, I just stopped at Target and picked up some markers... I'm going to write my goals on my mirror and start checking them off!"  

Her excitement encouraged me to get to writing a few fitness posts here as well.  So right now I would like to talk about tracking your goals.  

For me, one of my goals is to complete round 2 of the fitness program P90X.  I know from finishing round one some months ago that I am going to have to focus and find a way to stick with the program.  

So to put a smile on your face and let you know it's OK to be a child again sometimes....here is how I track this goal!

CAN YOU SEE IT?

YEP - IT'S A GOOD OLE FASHIONED STICKER CHART!!!

NOTICE HOW I HAD TO PUT AB-X IN IT'S OWN CATEGORY! 

(It's more work...so it deserves it's own spot!)

Sooooo.... get out the markers.  Break out the stickers.  Write down those goals and start marking them off!  

Let me know what your goals are and when you reach them so I can do a celebration dance with you!

Beachbody - Reverse the trend of Obesity

These are my beautiful daughters sharing the growing obesity epidemic in America.
Not only is it good information...it's pretty cute too!

Inflammation - 7 Foods to Avoid...Where Do You Start?

By now you may be feeling overwhelmed, wondering where to go from here?

Knowing which foods are harmful to you and actually getting them out of your diet takes work but it is sooo worth it!

My approach is not scientific.  I am not a doctor.  I have however, read several books, spent hours talking with like minded people and walked through this process over the last 5 years.  So these are my thoughts and suggestions:

Decide where you are in the process...

1.  Do you feel pretty good and just know you need to live healthier for the long haul?  Do you make pretty good food choices regularly but just want to continue to grow in this area?  If this is you then I would start by writing a daily food log which will help you really see what you are eating regularly.  If your daily food log shows that you are doing OK with your choices then from there I would take a week (or a day) to focus on each of the 7 foods to avoid and see where you can make changes in your diet.  If not for the benefit of you...do it for the benefit of your children and family.

2. Do you feel like you are at the end of your rope and feel physically bad more days than not?  Have you been diagnosed with a disease that involves inflammation?  Have you been to the doctors office many times in the past year and really have no answers?  How about us ladies who often get told "it's in your head?" Or how about my friend who was finally told to "go see a psychiatrist".  (can you tell I"m a bit hot about this one!)  If I were you (and I am)  I would do an Elimination Diet.  I would decide to take the bull by the horns and get rid of all of the things listed in my first 7 posts.  Know that you may not have to lose these foods forever but for the next 3-6 months you are on a journey to feel better.  Once you get all the foods out of your body then you can start adding them back in one at a time.  THEN, you will KNOW how those foods are affecting your body.

 - I know people who have lost 10 pounds just by cutting out dairy..their body was fighting against it!

-I know people who feel like they have more energy than they have had in years by cutting out gluten...it was messing up their digestive system and taking all their energy.

-I know people who don't have near the sinus and allergy problems because come to find out...they were simply allergic to one of these foods.

In the scope of life - 3-6 months of focusing on your foods is so worth the outcome of knowing what triggers your pain.

Avoiding these 7 foods is not the answer to everything... it is however a piece of the puzzle.

What We Do Eat - Organic

In a perfect world I would be able to feed my family all "organic" fruits, vegetables and meats.  However, for many of us that is not a reality because of finances and the number of mouths we feed!  So what is the solution?  I buy organic when it really matters and I can afford it.  If I can't for whatever reason buy the food organic then I try to buy it local or substitute it for something else.  For example:  Strawberries... I would love to always eat organic strawberries but we just can't.  So I will buy them from the strawberry patch in season and freeze as many strawberries as I can.  

Foods that I always buy organic:

Apples

Apples are typically grown with the use of poisons to kill fungi and bugs.  Scrubbing them doesn't take the pesticides out of the skins.  Peeling the skins take away most of the nutrients.

Bell Peppers

Peppers are heavily sprayed with insecticides.  The USDA found 49 different pesticides on sweet peppers.  After going organic with our peppers, I can actually taste the difference between one I buy organic and a pepper I buy in the regular food isle. 

Carrots

26 different pesticides have been detected in carrots and they really aren't that much more expensive.

Celery

Celery has no skin so all the pesticides sit right on the celery itself.  The USDA ranked celery #1 on the Pesticide Data list containing 64 types of pesticides in celery.  

Leafy Greens

Leafy greens are often contaminated with what are considered the most potent pesticides used on food.  When tested, 51 different pesticides were found. Yikes!

Pears

As insects become more resilient to the pesticides used on pears, more and more chemicals are used.  This year the USDA found 28 of them.

Potatoes

America's favorite vegetable can be laced with as many as 37 different pesticides.

Spinach

Spinach is great for you but it is also the most contaminated leafy vegetable.  There were 48 different pesticides found in spinach.  This is another veggie that is not that expensive in most stores.  Eat Spinach but choose organic!

Tomatoes

Although these do not rank as high on the USDA pesticide list, the thin skin of tomatoes allows pesticides to enter the actual fruit so it's best to eat organic when possible. 

Foods we should buy organic 

but can't on a regular basis:

Blueberries

Blueberries are the worst berry on the market for pesticides.  Oh, how I love my blueberries.  These are best bought organic and even frozen.  The amount of molds that are grown on berries from the time they are picked to the time you eat them is enormous.  It's unfortunate but true.

Cherries

Cherries are a hard one to figure out so they are best eaten organic.   Some studies report that cherries grown in the US were found to have 3 times more pesticide residue than imported cherries.

Grapes

Choose grapes grown in the US.  Imported grapes run a greater risk of contamination.  Grapes are sprayed with chemicals at different stages of growth so no amount of washing will eliminate the contamination.

Nectarines & Peaches

Multiple pesticides are often applied to this soft skin fruit making it highly suseptible to pesticides. The USDA found 62 different pesticides on nectarines. 

Strawberries

Strawberries ranked #3 on the USDA list containing 59 pesticides.  If you buy strawberries out of season, they are likely imported from countries that use less stringent regulations for pesticide use.

After reading this post my husband said "Carm..this is depressing"  Well, it can be...but do not let it be!  Choosing  fruits and vegetables of any kind is still TONS better than processed foods! 


My encouragement to you is to do the best you can with what you have.  If you can buy all organic that is awesome but if you can't then still eat fruits and vegetables as much as possible but focus on those that aren't as high in pesticides.  We don't want to be fearful.  We want to be informed and make the best choices possible.  God will fill in the gaps.  He is so good and faithful to do that for us.  So just give it your best and let Him take care of the rest!

What We Do Eat - Some "Not So Normal" Snacks

Snacks

Rather than write about chicken, chicken and more chicken... I thought I would write about some "not so normal" snacks we eat on a regular basis.    

Mangoes

Mangoes are my children's favorite!  

Rather expensive but always a great "special snack"

Avocados

I often let the girls get slimy and messy making "homemade" guacamole.  It's never the same twice :)

Carrots

Big, huge, whole carrots.  I will even buy the kind with "tops" on them.  The kids think it is cool to have a huge carrot for a snack.

Fruit Preserves

 I sweeten "natural" or organic (if I find it on sale) applesauce or yogurt with real or low-sugar fruit preserves.  There is no need to buy sugary applesauce or yogurt.  Also, an added bonus is that you can control the amount of preserves and if you have to start with a lot to keep the kids happy, you can slowly ween them down to a more healthy amount.

Frozen Fruit Bars

 Another favorite.  They cost more but do not have Corn Syrup or the calories.  It's easy to make your own as well if you have the patience.

Boiled Eggs 

I think I've talked a lot about eggs but keeping boiled eggs ready in the fridge makes for a great protein snack.  Hint: put baking soda in your water when boiling and your kids will be able to peel them by themselves. Woohoo!

Clementines 

Easily peeled by children and sweet..making them a very loved item!

Edamame

Edamame is a fancy name for soybeans.  While soy can be questionable in other forms, I feel pretty safe with soybean as a vegetable.  We only buy organic edamame in the shell.  You can find it in the freezer section.  My kids will take some from the freezer, put in a bowl and sprinkle with salt.  Then as they thaw slightly, they eat them like peanuts... really a fun snack.

Sugar Snap Peas

We love GOOD sugar snap peas.  If they aren't sweet and plump and crisp then don't buy them.

Apple Smores

My Apple Smores are not this pretty or this gooey.  But I learned from a great friend to cut apples horizontally to make apple circles.  Then we sandwich the traditional marshmallow and chocolate (or even peanut butter and jelly) to make a sandwich. I have been known to warm these up on the grill. :)

Here's to happy, healthy snacks!  Please share your ideas with us so we can continue to learn together.

What We DO Eat - Breakfast!

Many of you have asked "What DO you eat?".  I would LOVE to talk about the things we eat!  I've been trying to figure out how to do that in a small area like on a blog. :)  Hang in here with me..it's going to be long.  

Today I'll start with breakfast and break it up into "MY FOOD" & "FAMILY FOOD".  Note that the food I eat is for those of us that are avoiding the 7 Foods that cause inflammation.  My family, particularly, my husband has an awesome immune system and loves his whole grains, so he gets to eat them. :) 

MY FOOD:

OATMEAL 

Oatmeal is pretty much my staple breakfast.  Not quick-cooking but real oats.  I add a little cinnamon and craisins.  If you are trying to eat gluten free make sure they are gluten free.  My favorite are Bob's Red Mill.  Tip:  Don't do steel cut oats if you have digestive issues as they are too hard to digest.

Eggs 

Eggs are a great source of protein.  We do eat a lot of eggs - 2 egg whites and 1whole egg scrambled with any add-ins that I have available in the fridge.  I also have boiled eggs around all the time for quick protein.

Shakeology 

I have a Shakeology either for Breakfast or for Lunch.  It has over 70 ingredients in it that I just can't eat in a days time and it has the digestive enzymes and probiotics that keep my digestive system working.

Buckwheat / Oatmeal Pancakes 

Occasionally I will make up a batch of these.  The buckwheat is gluten free and the oatmeal adds fiber keeping the glycemic index down.  I throw the leftovers in the freezer and eat later with nutbutter when I want something pancake-ish.  I will post the recipe later :)

FAMILY FOOD

All of the Above Food and: 

Whole Grain Pancakes 

I like to make my own but when I can't (or Brad is making pancakes...because he is much more patient than I am) we use Bob's Red Mill or Hodgson Mill Whole Wheat.

Whole Grain Cereals 

Brad's new cereal of choice is  KASHI Cinnamon Harvest which is pretty close to a whole food.  The ingredients are "organic whole grain wheat, evaporated cane juice (yep-sugar), and organic cinnamon"  That's it...that is pretty incredible for a box cereal.  The girls eat Frosted Mini-wheats.  In order to keep away from High Fructose Corn Syrup, we changed to Hy-Vee Brand that does not contain HFCS and is very much like the name brand. 

Organic Yogurt 

Yep dairy.  Organic Yogurt if you do not have an allergy to dairy, it is a great source of protein and probiotics.  I would keep yogurt as organic and "live" as possible.  This is one we will spend money on because I think it is important.  Tip:  Buy your yogurt plain and let the kids swirl in real  or low sugar fruit preserves.

Fruit 

Grapefruit  Tip: If it's fresh, peel it like an orange, or use "special

grapefruit spoons".  DO NOT put sugar on the grapefruit... it  doesn't help.  Actually salt makes it sweeter if you have too.  But

if you don't teach the kids to dip their grapefruit and

strawberries in sugar...they won't think of it!  Clementines - kids

can peel them on their "own" which is huge in my family!

Apples, frozen fruit, frozen blueberries, grapes, bananas...We have fresh choices..we just have to make them happen!

A Word of Encouragement:  

Maybe you are thinking...UGH my family will NEVER eat that...

Don't think that way.  Change the things you can without a fuss RIGHT NOW and pick one food a week to introduce or change.  Make it fun!  Let them be a part of the process.  

When I started changing breakfast I made lists of "choices" and allowed them to pick a choice from each list.  One list was from the whole grain or egg category,  the other list was a type of fruit or yogurt.  They loved picking the options off the list.  In fact they acted like they were at Village Inn.  

May your mornings be filled with love and lots of good food!  

What We Do Eat - Michi's ladder!

My goal is to feed my family as much healthy and nutrient filled food as possible.  

That being said, I will confess that there are times that I don't or can't.  Those times would be: when my children are in others homes or care, when the food budget does not allow and some times when it's just not the battle I want to engage in with my family.  I do not want my need to watch my foods becoming a stumbling block to my children.  In time, they will have to make their own choices.  But for now, I can model, teach and love them...even if someone just offered them a mocha frappicino and they drank the whole thing!  There has to be grace in this process...  (OK off the soapbox!) 

Oh wait... I have to post this: 

I know, I know... I used to love them...

Carmel Frapp with whip

500 Calories

16 Fat

10 Saturated

80 Carbs

68 Sugars

NOW, tell me how this is good to eat every day?

Sooo:  below is a list of the "best" foods we can choose!  I copied this original list here from Team Beachbody.  My goal is not to "lose weight" but to eat healthy nutrient filled foods.  I will leave the list complete so that you can choose for yourself what you will decide to eat and feed your family.  Personally, I have one for myself with my diet modifications, and I have one for the family as they can eat tomatoes and whole grains etc. etc. 

Don't be overwhelmed.  
The concept of the "Ladder" is that we need to be eating from the top "Tiers" as much as possible.  The higher on the ladder...the better the food is for our body.  For example: we do occasionally eat lean hamburger listed on Tier 3.  However, we recognize that it is not the best choice and try to substitute chicken or a protein found in Tier 1 or 2 if possible.  This "ladder" also helps me see the truth of how healthy Brad's baked chips or my refried beans really are. :)   

Climb Michi's Ladder

Apples, with skin  C Artichokes (no sauce) PC Amaranth PC Arugula C Asparagus C Barley C Beans PCF Beets C Blueberries C Bok choy C Boysenberries C Bran C Broccoli PC Broccoli sprouts PC Brussels sprouts PC Cabbage C Carrots C Cauliflower C Celery C Chard PC Chickpeas PC Cherries C Citrus fruits C Collard greens PC Cottage cheese (nonfat) P Cucumbers C Egg whites P Endive C Fish (broiled, steamed, grilled) PF Flaxseed F Garlic (fresh) C Grapefruit C Grapes C Hempseed F Herbs Kale PFC Ketchup (homemade, no sugar) C Kiwifruit C Lentils PFC Lettuce (romaine, green or red leaf) C Melon honeydew C Milk (nonfat) PC Mushrooms C Mustard C Natto PFC Nectarines C Onions C Papayas C Peaches C Pears C Peas PC Peppers C Pineapple C Plums C Prunes C Quinoa PC Radishes C Raspberries C Refried beans (nonfat) PC Rice (whole-grain) C Salsa (natural, no sugar or oil) C Spelt PC Shakeology CP Spinach PC Squash C Strawberries C String beans PC Sweet potatoes C Tea (green or black, no sugar) Tomato sauce (no sugar) C Tomatoes C Vinegar Water Yams C Yogurt (nonfat, no sugar) PC Zucchini C Back to Top Apples, skinless C Applesauce (raw) C Avocados F Bagels (whole-grain) C Bananas C Bread (whole-grain) FC Broths (veggie, chicken, etc., low sodium) FC Buffalo, super lean (under 10% fat) PF Cereal (whole-grain) PFC Cheese (nonfat) P Coffee (black or cappuccino w/ nonfat milk) C Coconut F Corn FC Couscous PFC Cottage cheese (low-fat) PF Cream cheese (nonfat) P Dates C Eggs, whole PF Eggplant C Feta cheese (low-fat) PF Fowl (skinless, white meat only) PF Figs C Granola (raw, no sugar) PFC Hummus PFC Juice (fresh-squeezed w/ pulp, no sugar) C Mangoes C Meat, wild game PF Milk (1%) PFC Muesli (raw, no sugar) PFC Nuts (raw) PF Nut butters (raw, no additives) PF Oatmeal PC Olive oil F Olives F Pork tenderloin PF Plantains C Raisins C Ricotta cheese (nonfat) P Rye Crisp C Seitan PFC Squid PF Stevia Sunflower seeds PF Tahini PF Tempeh PFC Tofu PFC Vegetable juice C Veggie burger PFC Yacon syrup C Yogurt (low-fat, no sugar) PFC Back to Top Applesauce (big brand) C Agave nectar C Almond milk PFC Beef, ground, super lean (under 10% fat) PF Beef (lean cuts) PF Broths (veggie, chicken, etc.) C Butter (unsalted) F Canola oil F Cheese (hard) Cheese (low-fat) PF Chicken taco (baked) PFC Chili (no lard or sugar added) PF Crackers (whole-grain) FC Cream cheese (low-fat) PF Fowl (skinless, dark meat only) PF Fowl, ground, super lean (under 10% fat) PF French fries (baked) FC Fruit (dried) C Granola (no sugar added) C Honey C Jam or marmalade (no sugar added) C Ketchup (store bought, no sugar added) C Lamb (lean) PF Lettuce (iceberg) C Maple syrup (natural, no sugar added) C Milk (2%) PFC Muesli (big brand) PC Molasses C Oatmeal (flavored) PC Pancakes (buckwheat) C Pasta (whole-grain) C Pickles C Popcorn (plain) FC Potatoes (baked or boiled) C Refried beans (low-fat) PFC Rice cakes C Rice milk C Rice (white) C Sauerkraut C Shellfish P Shrimp P Soy milk PFC Soy nuts PFC Sugar alcohols (Truvia, & anything ending in –tol) C Sushi PFC Tortillas (whole wheat) FC Veal PF Wine (red) C Wine (white) C Back to Top Artificial sweeteners (sucralose, aspartame, saccharine, etc.) Bagels (refined flour) C Beef, ground, lean (under 20% fat) PF Beer C Bread (refined flour) C Butter (salted) F Caesar salad (w/ chicken) PFC Canadian bacon PF Cheese, soft (including blue and goat) F Chips (low-fat, baked) C Cobb salad PFC Coffee (iced mocha latte w/ nonfat milk) PC Coffee (latte w/ whole milk) PFC Coffee cake FC Crackers FC Cream cheese F Fish (fried) PF Fowl (with skin) PF Fowl, ground, lean (under 20% fat) PF Graham crackers C Ham PF Hot dogs (turkey) PF Ice cream (sugar-free or fat-free) FC Jell-O C Jerky (turkey) P Juice (from concentrate) C Lamb chops PF Lasagna PFC Macaroni and cheese FC Mayonnaise F Meat loaf PF Milk (whole) PFC Muffins FC Nuts (salted or roasted) F Nut butters (processed) FC Pancakes FC Peanut butter (not raw) FC Pizza (thin crust veggie) PFC Popcorn (w/ salt and butter) FC Pork chop PF Potato salad or macaroni salad FC Pretzels C Pudding (w/ low-fat milk) FC Reuben sandwich PFC Sauce (steak, etc.) C Sherbet C Sloppy Joe (lean beef or turkey) PFC Soup (canned creamy) PFC Soy sauce Spaghetti (w/ meatballs) PFC Sub sandwich PFC Sweet-and-sour sauce FC Tortilla (refined flour or corn) FC Tuna salad or chicken salad PF Yogurt (frozen) C Back to Top Alcohol (hard liquor) Bacon PF Baked beans PFC Beef, ground, regular, (over 20% fat) PF Beef taco (fried) PFC "Breaded" foods FC Breakfast sandwich (fast-food) PFC Cake FC Candy PFC Cereal (sugared) PFC Chicken à la King PFC Chicken (buffalo wings, nuggets, tenders) PFC Chicken or fish sandwich, fried PFC Chips (potato or corn) FC Chocolate PFC Chicken fried steak PFC Cinnamon bun FC Coffee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.) FC Cookies (Oreo®, etc.) FC Creamed veggies FC Creamer (nondairy) FC Doughnuts FC Energy drinks C Fowl, ground, regular (over 20% fat) PF French fries FC Gravy PF Grilled cheese sandwich PFC Hamburger (fast-food) PFC High fructose corn syrup C Hot dogs PFC "Hydrogenated" foods F Ice cream FC Jerky (beef, pork, venison) PFC Juice (sugar added) C Lobster Newburg PFC Margarine F Milk (cream or half-and-half) PFC Nachos FC Onion rings FC Pastries FC Pies FC Pizza (delivered) PFC Potato skins (fried) FC Refried beans (w/ lard) PFC Salad dressing (creamy) FC Sausage PF Soft drinks, diet (read the studies) Soft drinks, sugared C Sports drinks & foods (unless you're playing sports) Syrup C Sugar (refined) C Tater tots FC Toaster pastries FC Vegetable oil (cheap big brand) F

My next post will be specifics of what we are currently eating, but I first wanted you to have the big picture of good food choices.