Final NC 110 Blog ;c(

As the last week of my Nutrition 110 arrives I am sad and excited all at the same time. Sad that I will no longer have the same teacher who has brought many laughs into our house, speaks to the point, and rambles about the coolest things ever! Excited that I will be continuing my journey into nutrition even deeper in my next class. I didn’t think my diet or lifestyle would change coming in to this class. I have always read and studied and researched nutrition and food and affects, however we did make quite a change. I now eat 85% organic, the kids eat about 60% organic, we have switched to all organic meats and fats (cheese, yogurt, and such). There are also more colors in our fruits and veggies, the kids are eating around 90% whole grains, and I have found a substitute for brown rice! Yahoo!! If you would have asked me 12 weeks if this was something I was even willing to do, I would have told you no way! I would’ve had many reasons (excuses) too!! It is too expensive, it is such a hassle, there really isn’t a benefit to organic, a lot of it is made up, who has time, and I’ve lived this way for 30+ years and haven’t been affected yet; these are just a few of them! Now, however, I have learned that truly the food we eat and the way it is grown, raised, or harvested has a HUGE effect on the nutrients and minerals it contains. I also learned just how important these nutrients, vitamins, minerals, fatty acids, etc are to a healthy body! With loved ones dying of cancer, sick half their life, diabetes, heart problems, my “inherited” high cholesterol, and a myriad of other illnesses, why not choose to put healthier foods into our bodies? What is the harm? Truth is there is NO downside to feeding ourselves healthy food! Now my argument is: why not give yourself and your children the best head start they could have? We make sure they have the best of everything else! Why not the best food?? It just makes sense. I want my kids to have the best chance to live the longest healthiest life possible. I know I only have them for a very short time in comparison to the length of their life, so I only have a few years to teach them thru actions that what they put in their body makes a difference. Have there been grumblings? You bet! Have there been food strikes? Yes! Have they tasted new foods and loved them? Yes! Have they tasted new foods and hated them? Yes! Are they eating better now? Yes! Do I enjoy knowing that they are being nourished? Hell, yes! Do they want me to quit preaching about the benefits of food? Probably, but they indulge me none the less! LOL! This class has definitely been an eye opener for me and my family and I look forward to my next class in 2 weeks! Oh the new things they get to hear about!!! ;c)

Vitamin/Mineral Depletion

This week’s assignment to discuss reasons for a drop in available vitamins and minerals in our food and also the diseases associated with deficiencies is really quite eye-opening and scary!! I had no clue just how depleted our resources have become! First, I need to backtrack. Where do the vitamins and minerals found in our food come from? It seems like a no-brainer but really I don’t think that most of us have even pondered this question, I know I didn’t. I just assumed that a carrot was a carrot, an apple just an apple, however this is not the case at all! The vitamins and minerals present in our food comes from the soil it is grown in, if it is not present in the soil, guess what… correct, it is not present in our food! Ugh!! Soil today is not the same soil years ago and the USDA has known this for 70+ years. They were warned in 1936 that our soil erosion and over farming was creating mineral and vitamin deficiencies in our soil and yet they have not done anything to combat that! If in 1936 it was already depleting, can you even
imagine what it is like now?? So what has happened to our soil?? Soil is full of micro-organisms and bacteria that are necessary and vital in creating the minerals we need. From over farming and pesticide use these organisms and bacteria are becoming non-existent. Here is a fantastic website that delves even further into the causes of depletion: http://www.nutritionsecurity.org/Nutrition%20Security.htm
Other factors also include our water supply. We all know all the harmful chemicals and poisons that are in our water, which is why most of us drink either bottled or filtered water. However, they are not filtering the water that is growing our food!! UGH!! Another good link is a pdf on research that has been done into the mineral and vitamin deficiencies in our food: http://www.mineralresourcesint.co.uk/pdf/mineral_deplet.pdf
Now that we have that established, what does it really make a difference if we have less vitamin and minerals in our food anyway?? Well… many diseases we know all too well are actually associated with vitamin and mineral deficiencies. For example, a calcium deficiency causes arthritis, high blood pressure, and osteoporosis; a copper deficiency is associated with anemia, hair loss, arthritis, and aneurysms, and a selenium deficiency can cause cancer, cataracts, age spots, and multiple sclerosis. Also, studies have shown that the adrenal glands, blood, bones, capillary walls, cells, connective tissue (skin/ligaments/bones/gums), heart, mucous membranes, nervous system and teeth are effected with deficiencies in Vitamin C and our blood, lymphatic system, muscles, and nerves are affected with a sodium deficiency. On the following website you can find the nutritional content of most fruits, vegetables, nuts, seeds, and protein sources and also a breakdown of vitamins and minerals and what they do for your body and what a deficiency in them can cause: http://www.healthalternatives2000.com/minerals-nutrition-chart.html
I know this seems quite depressing, however, we all need to be aware of what the USDA has been for our whole lives and has yet to change! We are the only ones who can force this change and make them accountable for what they are putting on the grocery shelves for us to consume. Also, it is under the above stated premises that organic farming was started. In organic farming it is necessary to rotate crops as to not completely deplete the soil and also to work symbiotically with nature. When this world was created the micro-organisms and bacteria were in place for a reason and we should honor that by continuing to farm and take care of this land that was given to us!

"Now" Photos of Food in Our House

Above are “now” pictures of my refrigerator and cabinets. At the beginning of my Nutrition class I had to post pics of the food we have in our house. The differences between “then” and “now” is that we have gone 60% organic, we no longer eat any beef , chicken, or dairy products unless they are organic. We have had resistance from the younger ones in the family about switching their favorite crackers and cereals, however we do have some varieties in the house that are eaten and are organic. Overall what this assignment has not only taught me, but also my children, is to be accountable for your choices, whether good or not so good!

Vitamin/ Mineral Content of daily Foods then and now

From Week 1 of my nutrition class until now, my diet has not changed very much, but there have been a few distinct differences. First of all, I switched out a couple items that were a staple in my diet and replaced them with more nutritious sources. I used to eat brown rice everyday and switched to either Millet or Amaranth, also my salads were always iceberg lettuce and are now spinach salads. Another thing I started doing is adding chia seeds to literally everything I can! I really love them! They add crunch and are so small that you can add them and they’re pretty undetectable ;c) Chia seeds add fiber, calcium, and both Omega 3 & 6 fatty acids. I used to use flax seed, but I wouldn’t put them on many items because of the grainy texture they have. Below is a list of the items I used to use and their major vitamin/mineral content and then a list of what I switched to.

Then: Brown Rice- Phosphorus 81mg; Potassium 42mg
Iceberg Lettuce- Beta Carotene 170mcg, Vitamin A 286IU, Potassium 80mg; Vitamin K 13.7mcg

Now: Spinach-Vitamin A 2813mg; Vitamin K 144.9mcg, Potassium 167mg
Amaranth- Potassium 135 mg; Phosphorus 148 mg; Folate 22mcg
Millet- Folate 19mcg; Potassium 62mg; Phosphorus 100mg
Chia Seeds- Calcium 45mg; Fatty Acids- Omega 3 1400mg- Omega 6 420mg; Dietary Fiber 3g

As you can see, with just a few minor changes they have added more nutrients into my everyday diet! Yahoo! Also, I have switched to mostly organic as to ensure a higher mineral/vitamin content. See a blog post in the future to understand why :c)

pH- Oh my!!!

pH is a whole new world for me. The first pH test I ever had was a few months ago when I threw my back out. I started going to a holistic chiropractor that a friend of mine referred. At the first appointment he does a battery of tests to see how your body is reacting or not-reacting to stressors. My saliva pH test was very gloomy; my pH should have shown that my body was starting to digest when a stressor was introduced, but it showed the opposite. My emotions had taken such a toll on my health that my digestion was slowed down because as he stated, who needs to eat when they are running for their life. Being in the constant state of fight or flight was making me sick! Ugh! Great things were done after that initial visit and now my pH is actually on track! WooHoo!! For the pH experiment we had to do for my nutrition class my urine pH levels were in the optimal range throughout the day! The minor fixes in my diet and the MAJOR fixes in my emotional states have definitely made me a healthier person! I am sleeping better, my moods are stable, and my bowel movements are working well! Next step for me is to do the 2 day pH challenge. For that you need to eat a lot of protein and acidic foods for 2 days and on the 3rd morning test your pH to see how your alkaline reserves are doing! That will be a definite test to see if I’m truly on the right nutritional path!

Fiber, Fiber, Fiber!!

This week’s blog is on Fiber! I know… you are all on the edge of your seats thinking that I’m going to speak about bowel movements and how fiber impacts them!! I’m sorry to disappoint however raising 3 children I’ve had enough poopy talk from them!! Some benefits of fiber you may not know about are the fact it lowers your cholesterol, prevents gall and kidney stones, lowers your chance of breast cancer, and increase your fiber slowly ;c) How, you might ask, does fiber lower your cholesterol? The plant cell walls which we know as soluble fiber bind to the cholesterol in your gut and prevent it from being absorbed! Any chance to lower our cholesterol without taking a pill gets a ‘thumbs up’ from me! Going hand in hand with the removal of cholesterol in your system is a lowering of the risk of developing gall stones, which are hardened pieces of cholesterol! The phytates (a very fancy word for a yummy acid) in high-fiber plant foods prevent the crystallization of calcium salts which are kidney stones! High fiber foods also contain lignans which are compounds that are known anticancer, antibacterial, antifungal, and antiviral! The reason lignans are pivotal in the reduction of your chance for breast cancer is because they bind to estrogen receptors and remove them! I know that you now want to increase your dietary fiber, who wouldn’t?? First thing to do… increase slowly and drink extra water until your body is used to it!! Of course this method is not necessary if you choose to stay inside by yourself for a few days! It will only take a few days for your body to adjust!! How much fiber do you need, you ask? Only 20-25 grams a day!! A very easy way to increase your fiber intake without creating large changes to your diet is by adding flaxseeds to your meals! One serving of milled flaxseed will add 4g of fiber!! So go buy some flaxseed and make sure you are buying whole grain breads and eating your veggies!!! Oh and have a bowl of oatmeal for breakfast with some raspberries (total 8g of fiber) and get a jump on the day!!

5 Cool Facts about Protein!

Our nutrition blog this week is to discuss 5 interesting facts about protein or protein sources! Here are mine:
1. Meat sources contain higher levels of the amino acid arginine which aggravates the herpes simplex virus. I get cold sores on a regular basis and was told to take Lysine for them, but I didn’t know why. Lysine is the amino acid that works in tandem with arginine. When I have too much arginine, I have too little lysine therefore increasing the chance for a flare up. From now on I will take lysine if I am having meat in my meal ;c)
2. I was very excited to learn that the amino acids in the combination of beans and rice make a complete protein! For months now this has been a daily meal of mine and I thought that I might not be getting enough protein, but I am! Yahoo!! And who would have thought that grains contain protein? ;c)
3. Did you know you can eat too much protein? I didn’t! I was amazed to find out that eating too much protein will cause too much ammonia in your system, acidic pH levels, insomnia, nausea, irritability, kidney stones, osteoporosis, and body odor. Wow! With all the media hype about eating more protein we, Americans, actually on average consume more protein than we need! Which leads me to my next item…
4. A person only needs .36g of protein per pound of body weight a day. For me that is only 40g of protein a day which is only 160kcal a day and only 9-10% of my daily total calories!! Most protein bars out on the market contain 25-30 grams of protein in each bar! That is almost my whole entire daily need!
5. This one is the biggie!!! Ready??? Deficiency in protein=deficiency in immunity!!! Protein is EXTREMELY important for your immune function!! Now before you go consuming extra protein when you get sick… remember… too much protein is not good either! We need to eat a BALANCED diet of protein, fats, and carbohydrates! The amino acid Glutamine is the body’s most potent and completely natural antioxidant! Protein is also responsible for cellular rejuvenation and detoxification!

Nutrition Discussion Question

Below is my answer to the following question for my nutrition class; What are some of your ideas about what we can do to decrease the use of hormones, antibiotics, and environmental pollutants in our food supply and still meet worldwide food demands?
This question perplexed me greatly! First thing I thought of is I am so concerned with feeding my own kids I couldn’t even imagine taking on ways to feed the entire world! Second thing was with all the people starving in this world, how is it even possible to decrease the steroids and still produce enough food? Then I came to this website: http://www.rodaleinstitute.org/home . The Rodale Institute has been an organic farm and research facility for almost 30 years! In their pdf for the Organic Green Revolution they state, “studies show that sustainable agricultural practices can actually increase food production by up to 79% while at the same time actively reducing the effects of farming on climate change through carbon sequestration”. What?? I thought the reason we started using hormones was because we couldn’t feed the world this way?? In fact they go on to say, “The researchers
concluded that organic farming can produce enough food to feed the world without increasing the agricultural land base.” They then go on to detail specific ways that the farms themselves can change from conventional farming to organic farming and what these changes mean to us (the world). It is one of the most fascinating papers I have read so far. Here is the direct link: http://www.rodaleinstitute.org/files/GreenRevUP.pdf
So what are my ideas to decrease the hormones, antibiotics, and environmental pollutants in our food supply? Education and action. Plain and simple people need to be educated! Unfortunately eating organically and sustainably has received a bad rap all these years. We need to reach the children first and show them the movies: Food, Inc., The Future of Food, and Fresh (http://www.freshthemovie.com/). Once the children are aware of what is going on behind the scenes and pretty pictures of conventional farming they will definitely spread the word to all adults they know! Once people are educated about what is really in the food they are feeding their children and themselves they will slowly back away from conventionally grown foods. Even if each person in the United States only changes one meal a week, that is 307 million meals a week that are supporting organic or sustainable agriculture! That number is staggering! Americans need goals they feel are attainable and once they are committed they will follow thru! Another feasible goal is to buy one item a week that is locally grown. Did you know that, according to Sustainabletable.org, “even though broccoli is grown all over the country, the broccoli we buy at the supermarket travels an average of 1,800 miles to get there”? That’s an amazing journey! If we support local farmers we will not only put money back into our own community, but we will allow the farmer to stay where he is because there will be demand for his food!! A great website to find organic farms, restaurants, and grocery stores in your area to support is: http://www.eatwellguide.org/i.php?pd=Home Another thing we can do is buy fruits and vegetables that are in season. If you are anything like me, you don’t know what seasons are peak for what! So if you (like I) need help with that, go to, http://www.sustainabletable.org/shop/seasonal/. Even if we only touch one person with what we have learned so far the ripple effect will be amazing! And if you are interested in reaching more people or becoming more active in the fight for healthier food and environment go to: http://sustainableagriculture.net/take-action/, also the Rodale Institute has a page of action items also!

The reason I posted this answer on my blog is I think it has some great websites to look up that won't make you sad or disgusted like the movie Food, Inc. But maybe you will be willing to try one of my suggestions! Thanks for reading!!

Food, Inc.

For my nutrition homework this week I had to watch the movie Food, Inc. As a warning for family and friends... if you don't want to know how our food is brought to us or processed... please stop reading ;c)
The whole entire movie shocked me!! I knew that farming had become a huge money making corporation, however I didn't realize just how large. To go from thousands of slaughter houses 40 years ago to just 13 now is absolutely horrifying!! The amount of animals that are processed through these plants (32,000 hogs a day in one of the plants) is enough to make anyone sick. Ten minutes into the movie, my son Trey (11yrs) had this to say, "No wonder they use so many hormones, they have to keep breeding more and more animals." His comment was before they even talked about hormones!! Another shocking thing to me was that the farmers and companies KNOW that cows shouldn't eat corn and that it actually produces the e-Coli bacteria in their gut as a response to the feed that they are incapable of digesting and yet they keep doing it!! Why?? Because we have become a nation of bigger and faster. The faster they can fatten up the cows, the more money they make. Did you know that if you took cows off their corn diet and fed them grass for 5 days that they would purge all the e-coli bacteria out of their gut?? Poor Kayden (7yrs) came in the room and after watching the movie for 5 min said, "Now my tummy doesn't feel like eating... man, I was hungry too!" It took an hour away from the movie before she could finally eat! I'm so glad after last week's reading that I switched to organic! I was able to feed them healthy food they liked and didn't have to throw any food away after watching the movie!
Trey just came out of his room and said "they need to show that movie in schools to teach the kids what is really going on!" And then asked if they said anything about Taco Bell and if I would still let him eat there! Gotta love them! LOL!

First Nutrition Assignment

One of my first assignments is to take a picture either surrounded by the foods you eat or of contents of refrigerator and post them on your blog. I chose to take pictures of the food I buy and keep in my house. I don't eat most of it, however I do buy it for the kids and let them consume it! So... yes... I'm leaving my parenting styles out there for everyone! Yikes! I figure it creates more accountability for me ;c)

New Adventure

Wow!! I haven't been on here in a very very long time!!! So many things have been going on in my life!! The new adventure I'm embarking on is going back to school!! Yahoo!!! 2 of my online courses started yesterday and I will have some on campus courses also!For one of my classes (Holistic Nutrition 100) I was assigned to create a blog to discuss what I'm learning and I'm sure to see how much I've learned from the beginning of session till the end!! With that said... you'll see alot of nutrition posts and I'm sure some posts of frustration as I manage full-time school and 3 kids!! LOL!

I am attending Southwest Institute for the Healing Arts which is near ASU on Apache just east of Rural! This school is phenomenal!! I am in the Mind/Body Wellness Practitioner program and by this time next year I will have a diploma in that and also certificates in Holistic Nutrition, Hypnotherapy, Life Coaching, and Polarity!! I can't wait!!!

Week 6

Wow! I can't believe we are in the 6th week of our 10 week challenge already!! I needed this type of motivation and accountability to reach my goals!! Today I finished Week 5 Day 3 which was a 20 min jog!! Straight thru!! I ran 1.6 miles which is half of a 5K!! Holy cow!!! I've looked back at old blogs and was amazed when I said I couldn't believe I finished 2 min of running and wondering how I was going to do more than that!! Ha ha! With this challenge I have also lost 12lbs!!! Yahoo!! I can finally fit back into the pants in my dresser!! LOL! This weeks challenge is to add 5 sets of 10 reps of ab workout everyday or 350 total reps for the week ;c) I hurt my back last week so most of my exercises will be modified but core workouts here I come!! This is the exact push I need! Because eventhough my cardio and eating are on track I'm finding it difficult to get my core workout in! What great motivation!!

Btw... my first 5K is on March 6th and I can't wait!! I also signed up to run Pat's Run in Tempe in April which is 4.2 miles ;c)

1 mile!!

Oh my gosh!!! If you've been following this you know that I have been doing the Couch to 5K program... this is a 9 week program teaching how to be able to run. Well... I completed Week 4 yesterday and start 5 tomorrow. Tonight I wanted to get out to clear my head and get in just 15 min of cardio... so I went to Gmaps pedometer and plotted out 1.2 miles... I planned on walking the first .2 miles as a warm-up and then running .25 miles and alternating that for the whole time. Well... I walked the .2 miles and then started my jog... I went the .25 miles and then... I kept going!!! Tonight I ran 1 mile!! The whole entire way!!! I couldn't believe it!! It is so amazing what this challenge has done for me!

Kelli... THANK YOU so very much!!! You provided the perfect boost and I am so so so very grateful!!! YOU ROCK!!!

Week 5 Day 1.... HERE I COME!!!!

I'm Back....

Wow!! What a week!!! Vegas was a blast!! Good times with good friends/family!! Exactly what this Mama needed!!

I have now completed Week 4 Day 2 of Couch to 5K and can say that I can run 5 min straight!!!! Yahoo!!! This program seriously works and is so amazing!! If you have a Facebook account you need to become a fan! Everyday they post a couple times with motivational articles and the fans are always posting their own progress and it is so nice to read how far they've all gone!! And it's great to read the ones who just started and are scared they won't be able to do it because I didn't think I would either but it works!!!

So far this month I have lost 10 lbs and 2 1/2% bodyfat!! 2010 goals here I come!!!

Tomorrow is my Day 3! Wish me luck!!

Vegas Baby!!

Added 46 min of cardio today! Yahoo! I only planned on doing 30, but when I got to that mark I wanted to do more ;c) I LOVE that feeling!!! So my total for the week is 231 ;c) I was able to accomplish all of the goals for this week except one day of a food journal!! I completely spaced that one until today and had forgotten what I had eaten!! LOL!!! I'm going to try and write everything down tomorrow however I'm going to Vegas in the morning and don't know if that is really feasible! We will see though!

I come back Monday and am very much in need of this break!! This will be the first trip without my husband and/or kids!! I'm so excited not to have anyone to take care of for 3 days but myself!!!

Have a great weekend and keep up the good work!!!

How do you feel?

Have you sat down and actually took a minute to take stock of how you're feeling today? It is something I rarely do until I sprawl out in bed... Kathryn Sansone has a few things she does that helps her recognize how she's feeling and I thought they were a great idea! I know I will start to implement them so I thought I would share...

"Our bodies are terrific barometers for how we are feeling. I try to listen to my body, and when something hurts, I know something is up. The next time you sense that negative feelings are getting in your way, try this simple exercise:
1) Stand still or sit down
2) Do a quick scan of your body
3) Recognize any strain or tension you feel.
4) Focus on that area
5) Take a deep breath, keeping that area in mind
6) Exhale
7) Repeat until you feel the tension ebb or disappear

I love that exercise!!!

Today I added 32 min to my cardio total (185) and more important than that.... I ran... 6 whole entire minutes at one time!!!!! WHAT??? Isn't that crazy??? I am so jazzed!!!!

Superheroes...

"No one expects mothers to be superheroes, except mothers themselves!" -Woman first, family always by Kathryn Sansone

It really amazes me sometimes the pressure we put on ourselves to be perfect. Mothers are usually the first to help someone else out, to make someone else feel better, or to tell a friend that everyone makes mistakes and it's ok! But when it comes down to our own lives we don't do the same for ourselves! I wonder why that is...

Try Something New?

How many times have we told the kids they cannot tell us they don't like something unless they try it?? Or that 'Can't' is not a word?? I know for a fact that I have said those words MANY times to my own children!! Now when it comes to me, as an adult, 'Can't' has somehow become acceptable and I don't have to try new things because I already know I don't like them! How can that be?? How, as adults, have we forgotten that trying new things and accomplishing small or large tasks only makes us into better more well-rounded individuals?? Because that's why we tell our kids those things, right?? We know they can do anything they put their mind to and we know that once they try it they might actually like it!! So I ask, why and how... Why is this no longer a premise of our adult lives?? and How did it seem to slip by the wayside??

I know personally that when the 10 in 2010 challenge was presented to me my first thought was... I don't have time for that... I will never be able to complete that... 10 weeks is a long time... and many other excuses! Thank goodness I took the first step and said I would love to join!! Because I have enjoyed every single minute of it, eventhough I still have told myself throughout this that there was no way I would be able to complete a task that was presented... without even trying it!! Shame on me!

I can do anything I put my mind to and I will consistently try new things!! And so can you!!!

Today I added 52 min of cardio! Total for the week so far is 153! Yahoo!

One Step at a Time...

This thought occurred to me last night... Everything you do starts with one step. Whether it be forgiving hurt, going to the gym, making dinner, getting out of bed, you name it... it ALL starts with ONE step... that's it... one simple step!! So why then is that step the HARDEST one to make???

The name of my blog was One Day at a Time until I realized that a whole entire day is kind of intimidating! That's 24 hours!! Do you know what can happen in 24 hours?? I can think of a million things that can derail even the best laid plans! So... I'm renaming it to One Step at a Time! Because that is what it really comes down to!! Everyday is a new day, but every step is a new adventure! Our possibilities of adventure are endless!!

So... next time I don't want to get off the couch and do anything... I'm going to focus on one step! Because once I take that first step, the others seem to come SOOOOO much easier!!!

Today I completed Week 3 Day 2!! I ran 3 min at a time... twice!! Considering when I started this program 2 weeks ago I couldn't even run 60 seconds! And that's no lie!! The first workout of this program I thought I was going to die and it was only 60 seconds jogging at a time!! Now I can run 3 min and make it!!! WOW!!! It really does work!!!

A HUGE thank you goes out to Jo and Kelli!! Their support is such an inspiration and motivation for me!! Thank you guys!! YOU ROCK!!!

Cardio total for this week is 101 min ;c) Yahoo!!!

3 min jogging??

I did it!!! I completed Week 3 Day 1! 90 seconds jogging, 90 seconds walking, 3 min jogging, 3 min walking and then repeat! It was REALLY tough! But then I remembered the first day of each week was REALLY tough, but by end of the week I was able to do it with no problem! Hopefully, this is also the case this week! Today's cardio was 50 min but only because I forgot to turn around half-way thru the workout! LOL! So I had to walk extra... but it also gave me the chance to add 3- 60 seconds runs into today's workout ;c)

For this week's challenge we are to read something inspirational everyday! I LOVE this challenge! I have been wanted to re-read a book entitled: Women first, Family Always and this is the exact push I need! A mother of 10 wrote the book and I remember the first time I read it (years and years ago) I was so inspired by how she juggled herself, her family, and her house! I seem to have lost track of that ability in the past year and would REALLY like to get that back!!

Hit the Goal! Yahoo!

Sorry I didn't blog yesterday! Time got away from me! So far for the 10 in 2010 challenge I have been able to complete the daily goals! Yahoo!! I am really good at starting projects... however completing them is another story!! Yesterday the kids and I went to the park and I completed Week 2 Day 3 of the Couch to 5K program! I can successfully run 90 sec at a time!! Wow!! 219 min as of yesterday! Today I trained Katelyn and I had her on treadmill for 15 min... so my total cardio for the week (sun thru sat) is 234!! I didn't think I could complete 210!! I do have to keep this up for the next 8 weeks so hopefully by then it will be part of my routine and a habit! Yahoo!!! Tomorrow I start Week 3 of the training program and it calls for jogging for 3 min at a time! I'm very scared!! LOL! I will let you know how it goes!! Wish me luck! Off to work... GO CARDS!!!

27 min left...

Wow! It's only Thurs and I only have 27 min left before I hit the 210 minute cardio goal for the week! When Kelli gave the challenge, my first thought was... how in the hell am I going to be able to do 210 min of cardio in 7 days???? That honestly is alot! Who honestly works out 30 min a day? Who honestly has that much time for themselves?? Not moms, that's for sure! And then the next thought in my head was, Why? Why do moms not have 30 min out of each day to devote to themselves, their health, their well-being?? Most Dads would have NO problem at all finding that time each day and they would DEFINITELY NOT beat themselves up for taking that time!! However, us mothers can not seem to justify just 30 minutes for ourselves! It was at that point that I decided... I deserve the time to myself... I will make the time for myself... and the family can handle it!

Again... THANKS goes to Kelli for taking her time to do this challenge and provide the motivation and accountability for the rest of us!!!

Amazed...

Tonight the kids went with me for my cardio! Yahoo! It was fun having them with me and motivating because I didn't want them to show me up! LOL! I had them complete Day 1 Week 1 of the Couch to 5K program! Kayden rode her scooter, Samantha walked just about the whole time, and Trey ran 7 of the 9 intervals! Me? I completed it with no problems... which completely surprised me because 1 week ago I barely made it through!! Wow!! I was totally amazed at how quickly it is working! We have decided (much to the children's dislike) to do the program twice a week together! So... add 31 min to my cardio total for the week!!! Up to 138 min! YAHOO!!

Did I?

Yep! Decided to opt out of the gym this morning and take my workout outside! Just completed Day 1 of Week 2 (31 min) for the Couch to 5K! By the second to the last run I decided it wasn't fun anymore and why did I want to run anyway?? LOL! But I finished and it feels awesome! So now my cardio total for the week is at 107! Over half-way there! Thanks Kelli for the extra motivation needed!! You rock!

My number on my scale has finally moved down! Yahoo! In order to keep it that way, I'm going to track my food today ;c)

Breakfast:
1/2 cup "U" Cereal
1/4 cup skim supreme milk
1 Orange

Snack:
Odwalla Berries Go Mega Bar
Iced Venti Skinny Hazelnut Latte

Lunch:
1 cup Progresso Chicken with Rotini Soup
Tuna Sandwich: 1 piece 100% Whole Wheat sandwich thins, 1/4 cup tuna, 1 piece Swiss Cheese, lettuce, mustard, and horseradish

Snack:
1 String Cheese
1 Red Apple

Dinner:
1/2 cup brown rice
1 cup mix (garbanzo beans, bean sprouts, water chestnuts, feta cheese, low-sodium Kikkoman soy sauce)
1 slice homemade cheese pizza

70 oz water

210 minutes Goal

I added 45 minutes to my running total today! Yahoo! At 76 minutes total! Going to try and get to gym
before work tomorrow morning.... Time to start 2nd week of 5K training! A little scared to up the running time but I can do it!!

This Week's Challenge: 210 min Cardio!!

What??? 210 minutes??? That's 30 min a day!!!

Well... I didn't think I could do it today, but... YAY! I just completed the 3rd workout (31 min) and the 1st week of the Couch to 5K training!! After bartending all day for the crazy Cardinal game (GO CARDS!!), picking up the kids, feeding them, and putting them to bed... I donned my running shoes and did it!! And guess what... it feels GREAT!!

210 minutes??? 30 min a day??? Piece of cake!!!

(Now let's see how tomorrow goes ;c) hee hee)

How I will Reward Myself

Today's journal topic is if I complete even one of my goals for 10 in 2010, how will I reward myself. I've thought and thought about this topic and it's harder for me than I imagined it would be... With that being said... This is what I came up with...

When I accomplish my goals I will be rewarded already by being happier and healthier!! That in turn will bring peace of mind, which is the greatest reward I can think of!!! It will also help me to be a better mother which will also make my kids happier!! Anyone with children knows that if either mom or kids aren't happy it makes for a chaotic household!!

I will, however, continue to try and come up with an external reward, because I will deserve one!!

Hope to Accomplish

Within the next 9 weeks I hope to create new healthy "habits". Sticking with my goals of writing in my journal, blogging, and accountability will help me become a healthier and happier me!

3 Fitness Goals

1) Get to 17% body fat by June.

2) Run first 5K by end of March.

3) Run first half-marathon by years end.

Lofty goals, I know! I also know they are doable with hard work, determination, and public accountability!!!

5 things that make me truly happy

1) My kids!!!
2) A good meal!
3) Comfy clothes- sweats and a t- my fav!!
4) The Beach!!
5) My family- all of them near and far!!!

Food Journal for Today

Breakfast:
10 grain whole grain hot cereal
1/8 cup skim supreme milk
1/8 cup dried cranberries

Snack:
String Cheese
Red Apple

Lunch:
1/2 cup brown rice
1 1/2 cups broccoli, cauliflower, and water chestnut mix
2 Tbspn Low sodium, Kikkoman soy sauce
1/8 cup Cranberry/Almond mix
String Cheese

Snack:
Iced Venti Hazelnut Latte

Dinner:
Individual container Plain Greek Yogurt w/ 1/3 cup pineapple
Ham and Cheese Sandwich: 100% whole wheat sandwich thins, 1 slice provolone cheese, 4 oz deli ham, lettuce, mustard, and horseradish

Snack:
1/4 cup no sugar added vanilla ice cream
Red Apple

95 oz Water

Whew!! I eat alot!! LOL!

3 Nutritional Goals

1) Eat as clean as possible!

2) Run a Half-Marathon before year's end!

3) Plan at least 3 meals a week to nourish mind/body/soul for me and my family!

3 Goals for 2010

1) Release the guilt!

What guilt?? The self-imposed kind I put on myself for mistakes or failures that are completely human!! Like what?? Yelling at the kids (I know I should always remain calm and in control)... Ya right! LOL! So in 2010 I am giving myself permission to choose to release my guilt for not being who I think I should be and accept who I am!

2) Play with my children more!

At the end of most days I realize that although I have consistently interacted with my children, I have not actually played with them! In 2010 I will sit down and play with them. Those are the things I remember most... not what kind of dinner we had, how clean the house was, or how many things my Mom volunteered for!

3) 15 minutes a day for myself!

I've noticed everyone around me gets a great chunk of my time everyday except... you guessed it! ME!! In 2010 and beyond this will change... as I continually preach to others, I will now act on myself! I will put myself first and only for at least 15 minutes everyday! This will not only make me a healthier person, but also a better mother, wife, friend, and family member!

10 in 2010 Challenge

My cousin Kelly has posted a challenge for anyone who's interested that is called the 10 in 2010 challenge. Every week is a different topic to better yourself! How fun!! I know I can definitely use the challenge of working on just myself!! My posts tonight are catching up! I'm hoping once I do this that I can continue to post my daily accomplishments! I hope you enjoy the journey as much as I will!

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