Let’s talk about the GOOD things you can do for your body to lose that weight.

First of all, please take DIET out of the vocabulary. Diet sounds like a short term project and when the project is over you will go back to the regular way of life. Think of your weight loss as a journey towards a healthier life. Good food will make you feel better! I NOW get excited about tomatoes! (not I didn’t grow these- just begged a neighbor) But, the point is that I love tomatoes, blueberries, raspberries, anything fruity or vegetably! I eat a good 4-5 meals a day and my cravings for Iced Mocha’s is going AWAY! My gut is diminishing as well. My focus is on healthy eating, smart training and sleep. I TRY to focus on the positive and on moving forward, not looking back. What can I learn from this experience?

There are three things that you must have in your daily life that will ensure muscles BUILT and fat LOST.

Principle Number one is intensity! Running or walking is great- but you need intensity to BURN more calories!!! In Shawn Phillips’ book, Strength for Life, he suggests two “cardio” workouts a week. 30 minutes TOTAL!! You can do it on a treadmill, stairmaster, on a track or on the streets- 3-5 minutes of warm-up followed by 60 seconds of HIGH intensity, followed by 60 seconds of LOW intensity. This could be done anywhere or anytime. I’d grab a jump rope and do it in the garage! My marathon plan has a minimum of TWO high intensity workouts every week! Intensity is the key to going faster, burning more calories and a great use of your time!

Number two: Smart, effective weight training. Lifting heavy weights. Should be fairly hard on the last rep. One program that I believe to have merit and offer a reasonable challenge is the Strength for Life program. All the workouts don’t take more than 35 minutes in concentrated EFFORT over a 12 week program. There are many programs out there, this is just one that I am currently reading and to have found to be simple, yet, challenging and I love his philosophy of training and living.

Number three: Sleep. Most of us, me included, are sleep deprived! You need a good 7-8 hours of sleep per night. When you don’t get enough sleep, your body releases more cortisol which controls your appetite, AND this actually leads your body to hold on to abdominal fat. (Resource)

I could go on and on. Please know that I am struggling with extra pounds too! These are the three that I know will work and have a significant effect on your progress. I think the most important thing to change is your mindset. Make a decision for a healthier life and you WILL see progress.

What is working for you? Anybody have any tips to offer?

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J.C. Bell and Jo Bell started the Bell Plantation in 1991 to help the American farmer earn more money by creating a consumer ready product with peanuts.  The results: PB2 and Peanut Oil.  PB2 has the exact same taste as the traditional peanut butter with one exception - 75% LESS FAT.  One tablespoon has only 54 calories and it is completely natural- not added flavors or ingredients.

Let me just say, that I am ECSTATIC over this stuff.  I add one tablespoon to Vanilla-Whey-banana smoothie or Chocolate Whey Protein Smoothie.  Delicious.  I add 1/4 cup to my Homemade Powerbar recipe and it tastes great!  Also,  just read that you can even add a tablespoon to your protein pancakes!!  The website offers over 100 recipes to use the PB2!  It is sold in stores across the US and online.  It’s $3.99 a jar, same as regular PB.  Love it.  

You’ve got a recipe you’d like to try with PB2?  What’s your favorite way to eat Peanut Butter? Fitarella not sure this stuff would go with marshmellow cream!

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Photo Credit Wikipedia.

My four year old and I have been sampling the Kopali Organic Mulberries today. I asked him if he’d like to try a superfood and he said “Will it turn me into a superhero?” “Of course, it will turn you into a Superhero!!”

They look like teny tiny little corncobs-the size of a raisin but the texture is unique. Mildly sweet and full of wonderful goodness. 240 calories in one package!  Although, a little bit goes a long way.  My kid has plenty of energy, so when given a mulberry, he puffed up his chest like a superhero.  Then comes back for more by saying he was out of power.  More berries, more power.  Kid friendly for sure!

What is a Mulberry?

A mulberry is a fruit that grows on a tree in sub tropical regions.  Kopali’s Organics offers dried mulberries that are one two inches in diameter.  Each fruit of mulberry is a multiple fruit berry.  Very interesting!

Check out the latest on the antioxidant benefits of the Mulberry:

*Packed with Phytonutrients (word and definition need to really be STUDIED to comprehend, at least for me)

*High in Vitamin C

*High in Fiber 6 grams in one package

Kopali Organics offers packages of dried Mulberry,  PIneapple, Mango and Goldenberry.  Kopali Organics can be found at Whole Foods Markets (wishing we had one near here!!)

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One of my goals for 2008 was to run a 5km or 3 miles in 21 minutes. My times have been hoovering in the 22’s all year- even on a track. So, today, I put all the odds in my favor (if that’s possible) and RAN to the top of a big hill. We took our time climbing up this hill (1.79 miles to the top) so that we could run a 3 mile test going DOWNHILL. Running downhill is great for teaching your legs how to turn over faster!

So, I FLEW down the hill at a 6:30 pace! Map My Run showed a descent of 400 feet. Finished the run in 20:20. People, this is 10 seconds faster than my fastest run EVER. In college, my last race of the year in like 1995 (?) was 20:30. Yah, for me. I’ll have my own little party over here…want to join me? What goal have you met this year? What goals are you currently working on?

P.S. I will come back to this goal after October 4th and prove it in a race…but for now, I’m thinking it’s a GOAL MET.

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Remember this post? Here is another great way to use that Sambazon.

We love homemade anything around here!!  I just got these and they are so cool. Kids and parents love popsicles!!  Check out this amazing recipe from Heidi Swanson’s Super Natural Cooking.

7-8 ounces of frozen acai puree

3 1/2 cups naturally sweetened vanilla yogurt

Using the blender, let the acai puree soften and then add 1 cup of yogurt and puree until smooth.

Use the remaining 2 1/2 cups yogurt to fill each of eight 4 ounce popsicle molds or paper cups 2/3 full.  Top with the acai mixture and use the handle of the spoon to swirl the berry puree into the yogurt.  Stir just enough to get some streaks going.  Freeze.  Run under hot water for a second or two to pop out of the molds.

Who’s wants to try it?

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