Is joining a fitness club too expensive? Check out this new offer that Planet Fitness is presenting. Ten dollars to join and then ten dollars a month. Here’s the perk–they are open 24 hours monday thru friday. They also offer unlimited personal training. There is no contract so it seems really reasonable to try it out for a month. Kathy just joined and I am looking forward to the ab training classes they offer as my muffin top is in need of some slimming! I would also like to be able to do a sit up as well as some of my 60-70 year old patients!
As the most innovative health club brand in the United States, Planet Fitness is known for a lot of things – our absurdly low prices, our Lunk™ Alarm, and most of all perhaps, for our Judgement Free Zone® philosophy, which means members can relax, get in shape, and have fun without being subjected to the hard-core, look-at-me attitude that exists in too many gyms.
Here is a great new post from our dear friend Dee–please check out her site http://www.gettingthebestoffood.com She shares her journey and includes a realistic attitude that accounts for all the daily struggles, stress, and obstacles that sabotage us relententlessly. You go Dee!!!
The first time I saw this diagram was nearly a year ago and it has never left my memory. Over the past few months I have noticed how refined foods such as white bread and sugar have effected hunger throughout the day. This simple illustration shows how all highly processed foods, fats and oils look in the stomach. I’ll be right back, gotta grab an apple.
OK, I’m back, less starving than I was a minute ago. If you look at all of the diets that have been successful and popular, most of them have fruits and veggies in common. Atkins, not so much because it’s an all-protein diet. The challenge that I’ve found is getting veggies to taste good. Fruits are naturally delicious without anything added, but veggies are usually better when you make them bad…like broccoli with cheese sauce, fried green beans with butter, creamed peas, spinach au gratin. At this point, I’m finding it more challenging to make veggies fun. Well, fun is a strong word. I don’t know if they’ve ever been fun. Here are some tricks I’ve learned:
- Bake kale with a spritz of olive oil for crispy chips with a touch of sea salt
- Hide spinach in smoothies, soups, baked eggs
- Mash sweet potatoes with a touch of cinnamon, almond milk and agave nectar and bake for fake pumpkin pie
- Use romaine or Boston lettuce leaves to wrap the healthy ingredients you would normally put on bread, like tuna salad, grilled chicken, lean steak
- Soak dates — use the water as a healthy natural sweetening liquid and puree the soaked dates with water to make a paste as a solid sweeter for recipes (paste with spaghetti squash and cinnamon is great.
If you stop consuming wheat the following should happen—-
1. Your weight will decrease
2. Your appetite will decrease
3. Your blood sugars will decrease
4. You will have decreased joint pain
5. Your C-reactive protein will drop (marker of inflammation)
6. Your blood pressure will improve
7. Your triglycerides and LDL (bad cholesterol) will decrease and your HDL (good cholesterol) will increase
8. You will have less acid reflux and irritable bowel symptoms
All excerpted from Dr. William Davis’s lecture at the A4M conference in December 2012. Learn more at his blog
Also visit my previous post Against the Grain -part 1 for more information on the dangers of modern day wheat
“Throw your hands up -they’re playing our song–Butterfly, fly away!”
Ok Wellness warriors—last night we celebrated this past year in which we have taken great strides to become better versions of ourselves! We haven’t epically failed like the 90% of people last year that made 2012 New Year’s Resolutions to get healthy. We have done it!
We may not have shed the pounds we hoped. We may have cheated and had a few setbacks, but we have taken self inventory and started really thinking consciously about every single thing we put in our mouths. We have started the lifestyle modification to eating more REAL FOOD. And for those reasons alone, we have had a great 2012. That being said, let’s not set any major goals for this year other than continuing to become the best ever ourselves. Let’s eat like cavemen and really think as a species rather that follow the food pyramids that others have dictated to us! 90% of success is driven by mindset so make sure to tune into Underground Wellness.com tomorrow for a recap of the live radio show in which Dean Dwyer discussed how to get your mind right for 2013! Also, The Total Body Cleanse is now available at www.elkaimcleanse.com. HAPPY NEW YEAR—It’s a party in the USA. We forget old unhealthy habits and never bring them to mind!!!!!
Stay tuned for more Smoothie Posse recipes and testimonials! We are starting 2013 off right!
Meet Amy—Smoothie Posse Queen
“The Smoothie Posse Pre-Holiday Smoothiefest” is about to begin! Sorry for the short notice but there is no better time than now. All Angela MD Wellness Warriors are invited to join our challenge to replace up to 3 meals daily with a healthy whole food smoothies for a week to ten days—or as long as you can take it. More to come tomorrow as we post our recipes and shopping lists for next week’s endeavor –My friend Amy posted this challenge on Facebook last week and she had 27 people on board to start out the holiday season eating and drinking wholesome fruits and veggies! We go into the holidays guiltless with a healthy mindset completely compensated and prepped for any overindulgence we may face. We will face it without shame after restoring our bodies with real nutrition. We will share all the bitchy withdrawal symptoms we may experience so be prepared –this S*#T is REAL! You don’t have to own a juicer, blender or fancy kitchen utensils to participate. We have accounted for all that. My dear friend Amy and I have reconnected on Facebook since high school–she was an amazing cross-country athlete and I was a nerdy dork. She then went on to study exercise physiology at the University of Texas and become a personal trainer and running coach. I went on to medical school learning how to treat sick people instead of preventing disease with nutrition and wellness. As my daughter Ciara shared after her high school senior retreat, “I absolutely loved hearing everyone’s story and am sad that there were so many people in high school I should have tried to get to know better!” Did I remind you that this child is wise beyond her years? Don’t get too excited since she still doesn’t know how to change a toilet paper roll at age 19. It is sad that Amy and I didn’t spend more time together back then considering we share so many beliefs. This is one time I am grateful to Facebook for helping me reconnect. So game on people–tomorrow I will be posting menus and plans–the whole point is to try to eat real food for as long as we can! We are doing smoothies, juices, and whole foods only! Please join in gang —you can do 1 day at a time without commitment. I will be posting shopping lists and recipes that we tried over this past week tomorrow for anyone willing to give this a try!
Dee fell off the wagon for a while–heck don’t we all? I’m not sure I’ve had a CLEAN eating day since Thanksgiving! That’s not even mentioning the half a bottle of wine I probably polished off that day. How is that for toxic calories? But remember, it doesn’t have to be black or white and all or nothing. It’s about meaningful eating and wanting to be a better version of yourself. This counts in all aspects of life, not just eating and exercising. It’s about individual behaviors, decisions, and not about outcomes. I am responsible for how I look and feel today! Nobody else forced me to eat badly, skip exercise, or allow negative thoughts to arise. I did that all myself. There is no quick fix in the game of life and dieting isn’t just a hobby! Or at least it shouldn’t be–save that for something that is actually fun and not such hard work! Our good blogger, hilarious writer, and real friend Dee emailed me that she is back in the game! She missed the team spirit and wants to play–so let’s get inspired by her spirit and rededicate ourselves as well.
Taking a quick-lunch break to check in. I have been AWOL again but I just noticed that Dr. Angela re-linked my blog and I have a co-worker who has agreed to work with me in the area of accountability. There is a saying that people don’t do what’s expected, they do whats inspected. This is true for me. So, thanks to Dr. Angela and my new accountability partner (you know who you are) for helping me help myself.
This blog has really been a blast for me, and was a great tool in helping in my weight loss efforts. Last November/December I lost nearly 20 pounds and plan to do it again. Actually, if successful, I’ll be losing the same 20 pounds. Frustrating to admit, but I will never give up. I will make better choices and I will get control of my weight.
I shouldn’t admit this, but I really love Dr. Phil-isms. As much as I try, they always pop into my brain when relevant. So, I have to say that “the only way to fail, is to quit trying.” Check back for new posts this weekend.
I just listened to a great podcast on Meaningful Eating—-Thanks to Underground Wellness for such a great show on how to form a good relationship with food with Christa Orecchio. Here are some of the key points that I took away from their podcast–and be sure to visit her site at http://thewholejourney.com .
#1 Make the connection with what you are eating while you are doing it–try not to multitask for one meal a day. Spend some time really thinking about what you are eating
#2 Pace yourself with the slowest eater at the table
#3 Take your food on a date–the grass is always greener where you water it-so give your food some love and you will have a much less toxic relationship with it.
#4 Create new good rituals with your food–don’t just do it mindlessly
#5 Make eating an act all by itself
#6 Don’t eat when you are upset
#7 Check in and ask yourself if you are hungry—take a deep breath before eating
#8 Eat slower so you will know when you are 80% full–never eat past this
Be sure to visit http://www.undergroundwellness.com to get more great info and podcast from the nation’s leading nutritionists!