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Posts Tagged ‘fast’

taken by Rich Moffitt

by shadow woman

I was up a couple times during the night. All that water has to go somewhere.  And, I don’t know If you can relate, but even if he’s a good boy during the day, I HATE going to the bathroom after my husband in the middle of the night.

I wanted to go shopping and get the things I needed – vitamins, yogurt, fruit, etc. I wanted the walker cleared and ready for some heavy duty walking. I wanted to do so much, but didn’t. Stupid! not being prepared for this undertaking has almost sabotaged me from the get-go. But, if I would have said –“Wait, I need to get this and do that” first, I never would have started. Still, I wish I was more prepared.

Wake up. water and walk – This is so hard to do and I so wanted to blow it off the walk. Again, having a buddy worked. I guess I am very susceptible to the guilt factor.

Work Day: So far, so good. But today, lunch wasn’t as satisfying. I don’t think I am getting enough cals at snack time and lunch. But I MUST not ‘make them up’ at night. I don’t feel as draggy as I usual do at this time of day, still doesn’t mean I would turn down a rest cot and a blankie.

My knees aren’t so bad half way through the day, but my hip is another story. But no matter what, I will continue to walk twice a day. It may hurt like hell, but the rest of my body must appreciate it! I’m hoping it will pass. I can’t let it stop me from getting healthy, that is for sure and positive.

And I can’t emphasize the importance of being prepared. I am so hungry now, but all I have to eat is a tomato, a cucumber and some cream cheese. YUMMY – not. They ran out of cottage cheese. AND – my favorite cookies are out today, calling my name. Keep repeating ‘What would I tell Dena?”

It’s 5:30 and I am hungry. I really need to eat more satisfying snacks and lunches. Dena suggested I add a soup to lunch. We’ll try that tomorrow. Or, maybe have it as the afternoon snack. I so want to go and munch on the cookies and wafers they have available here, but no.

Big revelation – Not only is my buddy helping, writing about it reinforces compliance. I guess that’s my personality though, and it’s better to work with it than against it.

Tomorrow – better planning, better food.

Note to self: I just realized something. I am going on a mini-vacation Wednesday and Thursday. I don’t want to lose momentum, but I don’t want to restrict myself too much either. Nothing like getting some alone time with the old man only to have it spoiled by salad and celery sticks. I’ll have to think on this one.

Evening Walk – I just couldn’t do it. All my determination. All my commitment. I physically couldn’t. My knees were ok, I could deal. But my right hip was Agony or some close relative. Thank goodness my husband was able to pick me up tonight. I don’t want to walk anymore. But that’s the problem, isn’t it? It’s a viscous cycle and I must break out.

Dinner – Shwarma in a pita, not a healthy choice day. But we were running late, and dinner wasn’t started, and we needed to do shopping so I could have food tomorrow, and, and, and… I think you know the story. I thought I blew it completely, but to my pleasant surprise, the calorie count on a Shwarma is between 400 – 500 calories without hummus or techina. Since I didn’t either, I was probably OK. But the white flour – not good.

Snack – ¼ cup of trail mix – nuts, raisins, dried apple and banana. Wow. That was way too much. I hope my low count for the day compensates. But I didn’t feel hungry, which would be a deal breaker for me. Also must give myself a pat. I didn’t go back for another ¼ cup.

Bedtime – Blew it again. I watched Olympic Pairs Figure Skating. I don’t live in the same time zone and we taped it for the evening. I hope I wake up on time.

All in all, today was harder than yesterday. Hungrier more often and my physical shape slowed me down. On the up side, I have the food I need to snack properly (no vitamins yet – bad girl) so tomorrow already promises to be better.

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After last week of talking about what poop is and is not, people starting talking to me about their poop problems. Now I am by no means an expert in poopology (is that even a word), but I have learned a bit about achieving the perfect poop.

These are the two most common complaints that I have heard

Constipation

A friend I know called me up to ask what to do about constipation. Constipation is defined as having a bowel movement fewer than three times per week.  According to WebMD Constipation, it is a common problem  can give some very uncomfortable symptoms, such as stools are usually hard, dry, small in size, and difficult to eliminate.  My friend was having about one a week, which is not good. He was looking for a Doctor who could prescribe him a ongoing laxative to help him poop. I was shocked, why would anyone want to talk medication when they haven’t tried a common sense approach is beyond me. But some people believe in better living through chemicals.

Diarrhea

Diarrhea describes bowel movements (stools) that are loose and watery. It is very common and many people will have diarrhea once or twice each year. The most common cause of diarrhea is a virus that infects the digestive system. The infection usually lasts for two days and is sometimes called “intestinal flu” or “stomach flu.”  Others have diarrhea often as once a week, and is usually related to the diet.  Fat, carbohydrate or sugar malabsorption is the most common reason for loose or watery poops.

The magic word is fiber

The most common cause of all stomach problems is not enough fiber and water.  Much of our processed food removes the fiber, leaving it with just sugars, carbohydrates and fats. Our colon is a muscle that needs to be worked just like any other muscle: arms, legs or even our brain.  The colon works with a peristaltic action – like the way a worm moves. If we aren’t using this muscle to its fullest potential it will  becomes slack. By adding bulk the colon is able to grip on to the poop and process it better and faster. Fiber and water helps to bulk up the stool, collecting excess waste, hormones, bile and cholesterol and eliminate it efficiently, and ideally, regularly.

Now how can fiber help diarrhea. Eating fiber-rich foods helps regulate the stools so that it’s not too hard or too loose. Fiber in the body works by either pulling more water from the colon to loosen stools (for constipation) or by absorbing water into the colon to firm up stools (for diarrhea). Basically all around it’s a good thing

How do we integrate Fiber in our diet?

  • Eat more whole grains (if not possible switch your breakfast to oatmeal or a high fiber cereal)
  • Eat 5 fruits or vegetables (see my post of what is a serving of vegetables)
  • Eat less fat (it fills you up and exacerbates bowel problem)
  • Dried fruit

Two other thing that can help poop!

Drinking enough water: staying hydrated helps our digestive track work more effectively and routinely

Exercise: helps your body work the food through your body, plus its moves the blood around collecting toxins for waste disposal

According to the mayo clinic

“While there is little scientific evidence to support or refute the benefits of colon cleansing, critics say it’s generally unnecessary and at times may even be harmful. Although doctors prescribe colon cleansing as preparation for medical procedures such as colonoscopy, most don’t recommend it for detoxification. Their reasoning is simple: The digestive system and bowel naturally eliminate waste material and bacteria — your body doesn’t need enemas or special diets or pills to do this.”

In other words, if you want to solve your problems on the flip side examine what you or eating on the top side.

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one pot wonder

Cooking healthy is not always easy or fast, and usually dirtiest up a tons of dishes. Here is my favorite stlye of healthy cooking thats easy and simple and doesn’t add up to a lot of dishes. !!!! This is not exactly a recipe its more like guidlines, every time I make it  comes out different. Just use what is in your frig and always experiment with new grains and vegetables

First you start with the big trio:

Protein, Vegetables, Grains

then like to pick a stlye and a flavoring like White wine or Soy sauce, or chicken broth.

Here are my three favorite combinations

-ground turkey,  bulgur wheat, Mediterranean vegetables (zucchini, peppers, eggplant, chard, rosemary)

-chicken thighs , buckwheat,  harvest vegetables (onions, carrots, celery, butternut squash, parsley)

-salmon,  quinoa,  asian vegetables (broccoli, peas,  spring onions, mushrooms and ginger)

1. Use oil spray to grease the pan then sear the protein, set aside.

2. In the same pan add the vegetables one at a time from the hardest to cook (ex. onions, eggplant, zucchini, peppers)

3. Add the grain to the vegetables (except in the case of buck wheat which should be toasted in a dry pan, until you can smell the grain and then added, I usually do this before I cook the protien)

4. add liquid (water, broth with wine soy sauce, chilli sauce, oyster sauce, anything you have), same amount as the grain and salt and pepper and any other spices, garlic, paprika, ginger

5. Add the seared protein on the vegge and grain mixture

6. place chard or parley on top of the protien and clamp the top onto the pan

7. wait 15 mintues on low and then serve

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