Consistency? Requires Decisions... 2012 TIP

As we approach the New Year,  the word "consistency" has been lingering in my head. 

LITERAL DEFINITION(s)
-steadfast adherence to the same principles, course, form,
-the condition of cohering or holding together and retaining form; solidity or firmness.
-the state or quality of holding or sticking together and retaining shape


Think about it.. Consistency should be conceptualized in our daily lives. Let me rephrase.. Productive and positive consistency should be a fabricated throughout our lives with a decisive plan in order.  Woooo, letssssssssssss be honest.. we all STRUGGLE with this concept in some part of our lives. Mostly with things that we care not to do or common areas in our lives that are of disregard or ignorance. If you feel not, YOU DO (haha!).... AND you have not done enough self-reflection. Take my word for it :).. 




A few of my Common Examples of INCONSISTENCY(without making myself look completely foolish and without getting all spooky deep...)   


Example 1 
Not stretching conistently 

Consequence 1
My body gets hemmed up, not as flexible, walk funny, ha!


Example 2 
Not consistently hydrating (with water!)


Consequence 2 
Dehydrated, less effective physically and mentally..


Example 3
Not consitently reading bible 


Consequence 3 
Staying in complete faith, retaining invaluable knowledge consistently 

WORK LIFE BALANCE

Example 4 
Staying in touch with family, wonderful friends, mentors, amazing people that effected my life positively


Consequence 4 
No exact consequence, just not good.. need to know more respect and love...


Example 5 
Not consistently posting on this blog like I said I would and commonly making excuses as to why I don't, lol.. 


Consequence 5 
Not seeking my full potential in my passion, cutting myself short


Example 6 
Consistently procrastinating in areas of my life


Consequence 6
I seem to somehow always get things done, BUT I could improve my results in areas with proper planning and thought 

Consistency required to run this half, no joke, no lie!!

CONSISTENCY QUOTES 

"Consistency is the foundation of virtue." -Francis Bacon

In other words, consistency builds relevant goodness..

"Without consistency there is no moral strength." -Owen

In other words, you can not build in your character through inconsistency...

"Inconsistency is the only thing in which men are consistent. "-Horatio Smith

In other words, we are all inconsistent in some areas of our lives...

"What, then, is the true Gospel of consistency? Change. Who is the really consistent man? The man who changes. Since change is the law of his being, he cannot be consistent if he stick in a rut." -Mark Twain

Wooooo, love this one... some things got to change in order reward yourself with consistent positive behavior

The secret to success is constancy to purpose. -Benjamin Disraeli

My favorite! Be consistent in what is important and purposeful for you! Don't try to be somebody else and don't try to be consistent with things that are not of you or you'll get caught up, even if what you're doing is of good (well at least that's how I interpret it, lol)

* DISCLAIMER *

now by know means am I a psychologist, my above statements are simply my interpretations of the above quotes.. you might have your own personal thoughts of the above quotes, " to each their own", think about it though.. 

So the questions I ask are.. How do we become consistently consistent? AND how does this relate to living a healthy lifestyle?? 

I'll answer the second question first, since it seems easier, lol.. Simply put... The more consistent we are in our daily lives in accordance to our purpose, the healthier we will be! 

EX. 1

If I consistently work out.. then I'll be healthy, less stressed, and will most likely live longer..

EX.2

If I consistently partake in continue education in my job or passion.. Then I will be knowledgeable, more productive, and less insecure.. 

IT'S THAT SIMPLE !!!!!

Now for the more complicated, first question.. Consistency and how do we become more consistent?? 

1st 

I think becoming consistent requires thought

- Self reflection

- Realize what in your life lacks consistency

- own up to your inconsistencies

- why do you need to be consistent for what purpose, recognize this.. otherwise you'll never be consistent with out knowing why

2nd 

Reorganizing and Planning

- What are you going to change in order to become consistent? 

-What do you have to do in order be consistent? 

3rd 
WATCH VIDEO:

DECISION MAKING 

-your life consists of decisions and decision making... PAUSE and read this quote that I read the other day, and eternalize it 

"What you thought before has led to every choice you have made, and this adds up to you at this moment. If you want to change who you are physically, mentally, and spiritually, you will have to change what you think".-Dr. Patrick Gentempo

- experiment with and learn how to properly fuffill your day to day decisions,these are powerful forces in your life 

- Major and sudden decisions are sometimes involved in your day to day decisions, consider these too! (fyi, your not going to always make the right decision, don't trip! but learn from it, for the future...)

- Read this passage in a reading... Can we say REVELATION or CONFIRMATION!!!

"The person who has trouble scheduling his or her time often ends up being chronically late to work, to meetings, and to social events. It begins to interfere with job performance ratings and personal 

relationships. What appears on the surface to be minor decisions—what t

ime do I get up in the morning or leave for a date—leads to losing a job or 

alienating a friend. In many cases, a person “down on his luck” is really just 

a person who has made some bad choices...

He dropped out of school; tried drugs, believing he couldn’t become addicted; made some foolish investments; failed to develop marketable job skills or to keep those skills current; procrastinated too long and missed out on a great business opportunity; failed to show up at work on time; chose to save money by Who you are and what you’ll become (or have become) are largely determined by your decision choices. Not buying health insurance; didn’t think it necessary to read the “small print” in the contract; or thought there was nothing wrong with drinking and driving. The choices we make—the small ones as well as the large ones—shouldn’t be taken lightly. To do so places our future in the hands of fate

- Simply put again, the choices we make, shape our lives.. BUT REMEMBER
"One caveat before you begin your journey. Perfecting your decision skills doesn’t guarantee that all your decisions will come out the way you had hoped. Good decision skills focus on the means you use to reach a decision, not on the ends. You can’t control outcomes. You can only control 
the process for arriving at those outcomes. As the old adage goes, however, the race doesn’t always go to the swift nor the battle to the strong, but that’s the way to bet. Improving your decision skills just increases your chances of winning life’s races and battles"

IN MY CONCLUSION... HOW ARE YOU AND I GOING TO BECOME CONSISTENTLY CONSISTENT IN 2012, NO FEAR CHALLENGE YOURSELF..




* Next blog topic will be about fear*

COMFORT ZoNe.. Learn to be Uncomfortable sometimes.. It's good for the soul.. (Inspired by Rdowdy)

How often do you go out and do something completely spontaneous and off the wall? Do you ever feel uncomfortable? I'm not saying a bad uncomfortable.. I am more or less talking about the uncomfortable of you not being used to your surroundings and uncertainty of your mental and physical reaction to the situation. I live for healthy uncomfortable moments. Do you? So in relation to living a healthy lifestyle how often do you do the unlikely. Do you even give a new exercise/activity a chance? Is it in your make-up to get down and dirty? Would you try a new sport knowing you'll be absolutely awful? Would you try a new class knowing you might be in over your head? Would you train for a marathon or 1/2 marathon with no fear?

Life is soooooooooooooooooooooooooooo short, and since I am approaching the "dirty thirty" in six months, my goal is to live it up! I've never been shy at trying new things, but I am trying to go above and beyond and initiate all newness (not a word, lol) even if it is trying some things all by myself. Eve Zibart said, "Prejudice rarely survives experience".
In other words prejudice and judgement usually stems from unfamiliarity. Many people often just don't know! Judgement is cast upon ignorance. Now, I know I am going slightly off topic, but at times this directly relates to individuals take towards exercise and activity. If you are unfamiliar about the feeling and the way living healthy makes you feel, then you might have initial ill will or rejection towards anything new and spontaneous despite the overall positive outcome. Someone also said, "Familiarity creates understanding that bridges any
line that may have been drawn. Soon we realize the line was artificial."..


So, how can you learn to see yourself in a different light (I'm telling you, you might surprise yourself)? My appreciation for others and different activities really came in to play when I moved to the Bay Area/CALI in 2005. Whoa! Shocker! People were so different, at first I thought I moved to a different country. To me everyone was just weird, and I have to say the first few months were hard because I was so unfamiliar with my surroundings. I had experienced nothing like it before even though I went to college out of state far from home, and I also saw myself as a very liberal/non-judgemental person until Cali encompassed me. Soon, time passed, and I learned to appreciate all the culture that I was surrounded by... What a blessings in disguise. I learned so many new things, did so many different things, and met so many great people of different ethnic backgrounds. I came to learn that people live and do amazing, wonderful outrageous things in so many different capacities, and I also learned there is and should be no limit to your doings because of your race, age, sex or ethnicity. I have been back in south for more than 2 years and I have often come across  prejudice feelings and judgements, and it truly bothers me because why should something like "being a black woman who likes/enjoys running and physical activity" be something of judgement or uncommon distaste. Who says or thinks that and then approaches me with abrupt questions/statements? AND Why and where does my race come into play? Please tell me.. I could go on and on, BUT I'll stick to the topic at hand.. GETTING OUT OF YOUR COMFORT ZONE, LIVE IT UP!

So, you may ask, where do I start in doing this? I would say start with something that is of interest, but you've been to fearful to try... I wouldn't start with the complete thing that you despise or have no interest in doing. Secondly, I would research your activity. Find out what other people think or did, ask questions.. Often when you do this, you'll find out that your fear/judgement is beyond absurd. Even ask someone who often does or plays this activity, have them give you a brief testimony. I know this sounds corny as heck, but best believe it might make you feel a little better.

I can also correlate and testify seeing improvement in fitness, weight loss and overall health to stepping outside of my comfort zone. When I started off my soccer career at Florida I had not been pushed to the capacity that they were going to push me. Lord knows I almost died, lol.. But seriously, I dove over the hump my freshman year. My body was in constant shock, and I soon realized that I had to suck it up and give my blood, sweat and tears in order to grow as a player. The accomplishment and overall growth that I experienced during this period of my life is something that I can never duplicate, and it just further continued as my lifestyle and pushing myself personally. So, if you're in that category where you want to change and grow physically, and you feel as if  you haven't or can't, ask yourself... Have I stepped outside my comfort zone?  

Here is a great link to an article about stepping out of your comfort zone
http://www.bodybuildingforyou.com/articles-submit/tom-venuto/get-out-of-comfort-zone.htm . It gives you a personal assessment activity to help achieve your health, fitness, physical physique and/or athletic performance.

Lastly, in regards to physical improvement it doesn't always  have to be complicated and super imaginative, just challenge yourself. Instead of doing the same old regular bike ride instead try a spin class. Instead of running 3 miles, try stadiums. Instead of doing weight machines try a "insanity"/"cross-fit" or some type of circuit training. You get the point... Do something that shocks your body mentally and physically. Again you'll surprise yourself and you'll feel so good and accomplished afterwards.

So I leave you with some of my guaranteed new challenges that I am partaking in this summer.. HOW ARE YOU GOING TO CHALLENGE YOURSELF THIS SUMMER?

Gladiator 5K- Obstacle course of mud, fun, obstacle courses and running
Water Skiing- Always wanted to do it, Lake Tahoe, yesssss!
Sailing- taking lessons on Lake Crabtree this summer, should be interesting to say the least
Marathon- something I said I'd never do, but after taking the wrong route in my 1/2 marathon this spring I figure what's an extra 7 miles, lol (long story)


AND FINALLY... I leave you with this quote

"You'll pass out before you die" Lol.. CHALLENGE YOURSELF!!!! (LOL!!!)

Will I be able to do this thing called exercise forever?

I'M BACK (for the summer)! FIRST POST OF 2011!

So, I was doing Insanity today, and despite my honorable fitness level, I was struggling! Woowoo! Shaun T (fitness instructor for Insanity) is not right! Bottom line, at the end of grueling intense workouts, I love the way I feel! Not only do you feel good, BUT you feel like you can demolish a hearty meal w/no guilt , which often defeats the purpose but that’s besides the point.. . Anyway…..


So, I take you to place inside my head on how my mind operates before during and after exercise. For me as most of you know, I have been an athlete/active since age 4. Doing activity was like reading a book, it’s just what I did and how I grew up… Thoughts often pop into my head like… Will I continue to be this way for the rest of my life? I seem to think so…. I mean god willing, if I live for a long time and if everything on my body continues to work properly during my life span. Then I begin to contemplate… hmmmmmmm, will I just get bored and say, “funk it”! I’m good with this workout mess! I seem to think not, because for me it’s an addiction. Exercise is more than just a bangn' body. Now, don’t get me wrong, I’m all about the “look”. I’m not gonna lie, I’m a bit shallow in that aspect, BUT to me exercising takes on sooo many more facets. It relieves stress like no one’s business. Woo! There are days that I thank-god that I am too tired to deal wit mess, which allows me to be a lot more calm and collect in a“jacked up situation”. There are also days that I am in a quick need of workout to avoid me being in a quick encounter with craziness. In other words, it's a savoring outlet (like the lord above). It's the right answer that I need to prevent me from doing something dumb and crazy at times. It keeps me sane! Duly noted, I like to say that I am in tune with my body and spirit, so this all TRUTH! Exercise also allows me to just feel healthy! I acknowledge the fact that if I put in the work, I can live for a significant amount of time and not deal with indefinite amounts of health bills, pills and overall health issues. Although, I know you can't stop all inherited issues, and problems, but I am big believer of controlling what you can control. Why not do so..? Lastly, exercising can be fun! I don’t go hard all the time, that’s just madness. I promise if you switch up your game, you’ll never be bored. Run, bike, swim, kayak, sports, yoga, body pump, hiking, dancing, paintballing, lazer tag, white water rafting,boxing,fun competitions, charity events, the list goes on and on.. AND no that doesn’t mean you need to spend copious amounts of money. I say this because I am a bit frugal, lol…Lady and Gents just do your research and do what you like to do. Trust me, I don’t love everything, but I appreciate all activities especially if I stink at certain ones (ie CLIMBING!)


So, with that said I have to say that I was not always a health nut (started my journey in 2003), and even though I was an athlete since a tot exercising was not often enjoyable to me. It was process just like everything else in life… Step by step I learned my body and what I did and didn’t like to do and what skin I was most comfortable in, along with how I personally functioned daily at my best with the most energy possible. There definitely was a time where I exercised too much and ate to little which allowed me not to be at my best, and so I learned….. So, with that said, None of us are perfect, but why not get it done.. Start slow and work your way to the best you, be consistent, don't try to kill yourself and lastly research your plan a little. 

“YOU CAN DO IT” – in my Rob Schneider Waterboy Voice.. yesssss “YOU CAN DO IT”. Vamos! Let’s GO!

A Beautiful Day

Does your hair keep you from exercising (black woman)??

VIDEO LINK CLIP (WATCH)
Hair Can Keep Black Women from Exercise


Initially, I was hesitant to write this post because I didn't want to offend anyone, but I thought of this topic due to a few comments that I have heard over the last few months. For instance.. my friend's facebook status was (below)

HE SAID/HIS STATUS 
"Can y'all answer this question? Why do a certain ethnicity of women say they can't workout because it will mess up their hair?"


Replies To Status Statement


Women # 1- "I work out, but I will admit to planning workouts around hair appointments. If you get a good workout in you're essentially ruining your 'do. But that's not an excuse to not work outwork out. Who cares if your hair looks great if your body is a mess."
He Said/Status Writer -"Good answer!!"
Woman #2- "I'm mad @ u for this one (his name)!! You just don't know how hard it is to keep my hair looking this good and its one reason I don't work out really hard...lol!!! I do a lil bit though. "
Woman #2 again- "And I'm cool wit me, aaaall of me. Lol"
Woman #3- "After you spend all that time doing your hair you don't want to go the gym to sweat it out so you would have to do it all over again"
Woman #4- "you should know better than anybody why.....wolf pack..lol...but still not a reason to be lazy"
Man #1- "I don't know why Asian women do that. It's getting out of hand."
Woman #4 again -"LOL!"
Woman #2 again- "I agree with (her name)!"
Woman #5- "I work out almost everyday but 1st I curl my hair and then wrap it so that when I'm done working out I can come home, take a shower and then undo my sexy! Looks like I never worked out that day:-) "
Woman #6-"...i thought you would like to hear from an old, yet still cute, white lady regarding this very topic...and yes, just today...i skipped my workout because my hair looked so darn good.....sorry, but I speak the truth!...love to the family.."
Woman #7- "lol! these are some good answers!!!!!"
Me- "I don't know (well actually I do know)...If I ever get my blog on and poppn', that will be a topic of discussion. so, don't forget that, k.."
He said/Status Writer- "Lol gotcha d flo"
Man #2 -"They don't work out hard cause I love them curvy hips/ hefty bottoms and admiring that perm i can not touch.. lol"
So those are all the answer minus some "LOLs" and profanity...

I WANT YOU TO THINK FOR A SECOND, WHY DO YOU THINK???... DO YOU THINK IT IS EVEN TRUE?

NOW.... WHY THIS TOPIC INTERESTED ME....
This topic interested me because often I have heard that we/black woman don't like to work-out because it will mess up our hair. I myself am an African-American woman (if you didn't notice, lol), but I feel as if I'm a bit indifferent because I have never been to engrossed with my hair, which is sometimes a bad thing, lol.... For a long time, I would just throw my hair in a bun (getting better at styling a lil' bit, lol), and I kept it moving.... This is partly due to me playing sports my whole life, but mostly due to the texture of my hair and my lack of cosmetology skills, and also my lack of patience that was needed to maintain my hair properly and in a timely fashion. Currently, right now I am all natural (since 2005). Personally for me, going natural is best for my lifestyle. I can do so many more things with my hair (well lets keep it real, have someone else do so many more things with my hair, I'm slowly learning, lol...) and without jeopardizing the health of my hair. So, that's part of my equation, and just to note, it doesn't have to be yours, I'm not saying you have to go natural... When it comes to your own hair everyone has their own comfortable style due to the texture of your hair and overall preference of style. To each it's own... As an African-American/ethnic woman we are also blessed with many choices. We can wear our hair one way and then switch it up to something completely different the next day and still look fly! We embody a beautiful queen in so many different ways, but lords knows at times it takes work/time/patience, and money!  Am I right? Yes, I am sure there a few hairstyles that are easy, and their are some people who are blessed with "easy" hair (meaning looks cute and easy to do ), but often our hair is not something that we just wash comb and walk out the door. Agreed? I am basing my statement off experience, my friends, family and fact.

Another Link Article and Video (WATCH)
http://www.thegrio.com/health/black-women-workout-no-way-im-sweating-out-my-hair.php


Soooo back to the question... Do you we (black woman) not work-out because it will mess up our hair? After searching on the internet I was surprised to find multiple topics on various sites concerning this question/issue.


As you saw in the videos and after I read and researched online, being overweight and obesity among African-American woman is extremely high and the highest when comparing ourselves to black men, white men and white woman. The percentage and comparisons are based off of  BMI (body mass index) of 25 to 29.9 is considered overweight by the American Obesity Association, while a BMI of 30 or higher is obese.

Now I have an argument.. BMI charts aren't always accurate (good comparison for average people, not athletes/extremely active individuals and also slightly scued for different cultures and races that are ethnic/non-white). This is because the BMI calculation (a formula, the chart often used for research and statistics) is determined simply by your height and weight and that's all. Therefore, if someone is an athlete or predisposed to more muscle mass (a good amount of African-Americans) and has more muscle than fat, they would be categorized as overweight, which is not true. Muscle is more dense than fat. All in all, someone who weighs more can be a lot healthier that someone who weighs less. The most accurate calculation is to determine one's body composition. Body composition is the ratio of lean body mass to fat body mass. You can obtain this information from several different methods. The most common is Calipers (skin folds). Other methods are the Bod Pod, DXA (dual energy X-ray), BIA (Bioeletrical Impedance Analysis), and Hydrostatic Weighing. Find out your Body composition on your next visit to your doctor. Chart Below...

CHART
Description   Women         Men



Essential fat   10-13%       2-5%


Athletes        14–20%        6-13%


Fitness          21–24%       14–17%


Acceptable   25–31%      18–24%


Obese          32%                + 25%

All in all we as black woman need to "step up our game" and be active!!! Lets improve our equation so that we can age with good health and grace. My "posting" started with hair and exercise, but I conclude with improvement of our overall health. START NOW... I truly think it is possible to be active all the time for all people, unless you're incapable because of illness.

Since moving back to NC, I have experienced many different changes from my move. I am an east coast girl at heart, but I had forgotten how different California was in comparison to the east coast (where I lived VA, NC and FL) lifestyle. In California so many people of all different cultures and races just live an active lifestyle daily, so it seemed, and I really miss living there for that reason. People walk and bike to work, the store, anywhere.... The bikers owned the road in Northern CA with respect of most drivers. After work and weekends consisted of going to the park, running, biking, hiking, and just enjoying being free from work in an active way. I've lived in NC for a little over a year, and the culture of an active lifestyle seems more or so something that I have to bring to the table. Unlike Cali, where it was part of the atmosphere that I was living in, on a daily basis (also there was more healthy choices in food), if that makes sense.... I believe you/I can definitely make the most out of our opportunities and a choose to live a healthy lifestyle in NC. NC is an amazing place with lots of things to do, BUT in my opinion we must weather the storm of the norm, which is being sedentary/less active. MAKE THAT CHANGE!!!


Lastly, If you feel hair may be a a reason/set-back to your overall work-out/exercise/lack of an active lifestyle then, below are some tips (most of the ideas are  from  http://www.blackhairplanet.com/blog/care-black-hair-exercise/) to help maintain your hair when your active. ENJOY!


If you have longer hair, pull your hair away from your face and neck when you exercise. If your hair is relaxed, the best way to protect your hair is through a tight ponytail. Smooth your hair out with a brush an bundle your hair in the back portion of your head in a bun, by twisting your hair around and securing it with bobby pens. If you have a lot of hair you can place a scarf around the bun. Definitely place a scarf or headband around your forehead to wipe off the excess sweat. 

If you have just styled your hair with a curling iron, then try some pin curls by separating your hair into 6 to 10 partitions (depending on amount of hair you have) . Comb each section in a curl down to your scalp and secure with bobby pin(s). Again place a headband across your forehead for excess sweat.

If you plan on swimming secure your hair in the top of bun on top of your head and place a swimming cap over it.

For natural hair, sectioning your hair is always good to help  your breathe a bit. Also, twisting (big or little) your hair prior to working out helps enhance curls and waves post-workout. Again a scarf or sweat band to absorb sweat...

For natural hair styles, always add a lil' bit more moisturizer to scalp during the week to help prevent dryness. I use Ms Jessie's Purple Hair Pudding and different natural deep conditioners. Experiment with your own hair. Just don't use any products that have alcohol as you probably already know, which are bad for natural hair (causes breaking and dryness).

If you are really doing a lot of activity at a certain point in time, then I suggest putting your hair in braids during this time. It's easy to maintain, saves you time, and it protects/keeps your hair healthy (just as long as you wash and moisturize your scalp).

Lastly, for weaves, I am not sure.. I'll be honest,lol... but since you sweat from you scalp then, I would take the same steps as relaxer assuming you can get your weave wet. If not, then that's a whole different story.

 HOPE THIS HELPED :)

NEXT TOPIC COMING UP... ACTIVE THINGS TO DO IN RALEIGH and THE STATE OF NC.. I'LL GIVE YOU ALL SORT OF OPTIONS/THINGS TO TRY OR DO THIS SUMMER (HOPEFULLY YOU'LL BE ABLE TO PICK AT LEAST 5 ACTIVITIES THAT ARE CONDUCIVE TO YOUR LIFESTYLE)

STAY TUNED :)

Mmmmm Mmmmm Good… (title dedicated to my friend M. Finch, lol..)

So here we are on the other side of the spectrum. Eating healthy… Now I’m the first person to say that I like to eat and eat well. Although my definition of eating well has slightly changed over the past 10 years. I’d like to say that I am healthy eater, but I hesitate to say this because some people associate healthy eating with starvation and deprivation, and straight-up just bland and nasty food. Well, that might be true for some, but it is definitely not true for me, no thank-you! My food choices started to change when I started college back in 2000. Can we say “freshman 15”, I was a college athlete living in the hottest most humid part of the country tackling insane workouts daily and somehow I still got the “15”. I’d like to say I gained muscle, lol… Although, my reason for changing was not necessarily personally based, it was more performance based; nevertheless this is where my journey began.


“Mmmmm mmmm good” for a “mmmm good” price…


Often people correlate healthy eating with expensive purchases. That doesn’t have to be. I know that Whole Foods and Fresh Market don’t justify that statement, but who says you have to shop there to eat well. Not I… Below I will show you how I eat healthy on a budget, lets go!

Let’s get Fresh!

Taste the Rainbow


Mother nature made fruit and veggies for a reason, for us to eat! So many people eat minimal amounts of food from this category. Why? Not sure… Eating these foods is not only extremely healthy and beneficial but cheap. There are so many different varieties to choose from, apples, oranges, bananas, most fruits, even frozen fruits which are cheaper and preserve all nutrients (great for smoothies).... Veggies fall in the same categories as fruits. There are a plethora of vegetables, which are also healthy and cheap. Like fruit you can find frozen vegetables for cheap as well…




How I incorporate them in my diet
(FYI- diet does not mean starve yourself, the medical definition of diet is the customary amount and kind of food and drink taken by a person from day to day; more narrowly, a diet planned to meet specific requirements of the individual, including or excluding certain foods)




Religiously, my diet is in accordance with these fresh options hopefully my choices can give you some ideas


I eat bananas almost daily, great source of potassium (potassium is an electrolyte, electrolytes keep your body in balance and keep the amount of water in your body in balance, similar to sports drinks that seemingly do the same thing in an unnatural/processed way), if your active it helps prevent muscle cramps and alleviate soreness


Eat apples almost daily (excellent source of fiber and of course an apple a day keeps the doctor away), love no added sugar apple sauce (also comes in different flavors)


*QUICK FACT- All this talk about fiber, you're probably wondering what it does... Fiber Keeps your digestive tract running smoothly by helping to prevent constipation, and it also adds bulk to your meals, which ultimately helps  you feel full so you eat less. Fiber lowers your risk of heart disease and some types of cancer.
 When I feel like peeling oranges, I like to eat them, I don’t like to work for my food, so it depends on my mood, lol..Great source of vitamin C (just 1 orange contains all the vitamin C that you need in a day) , vitamin C protects our immune system and fights toxins, type of antioxidant..


Green Grapes are good, grapes have an ample amount of fiber but I “kill em” so I don’t eat them as often because they end up being expensive when you by them every other day…


Watermelon- lovely, unfortunately it is a seasonal fruit, but I suggest you get after it during its season! Contains mainly water and natural sugar and also, a good source of fiber


Blueberries- so good, especially with things like cereal or yogurt (packed with antioxidants which help prevent cell damage, helping preserve your beauty), but again I don’t like buying them that often because they go quickly and I quickly ingest them, also they are only really good between the months of May- October. (buying frozen is the trick or eating blueberry yogurt)


Smoothies mmmm… don’t enjoy paying for them, if I took more time I would make them like the good ol’ days… all you have to do is buy a cheap mixer, gather some frozen fruit (cheaper) or fresh, throw in some ice, yogurt, little juice, or all… and you have yourself a good meal for breakfast, drink for lunch or snack


Bagged Salad (spinach and mixed greens not ice berg, why? Ice berg lettuce has no nutrients but the other two do, especially spinach; Spinach is high in iron, Vitamin A and C, beta-cartotene, calcium and fiber, considered one of the super-foods. If I could I’d make a green smoothie, but I haven’t gotten to that level yet, lol… maybe one day) soooo good, if you can take the time and make your own and cut, then I suggest that, add chicken, tuna, garbanzo beans/chickpeas, egg whites, lean deli meats, salmon, all veggies.


Baby Carrots- mmm crunchy, good with a lil’ honey mustard (yeah I know I’m weird)


Acorn squash- soooo good if you cook it like a baked potato, add a lil’ brown sugar, or sugar and maple syrup, soooooooooo good

Sweet Potato- good in so many ways, cooked and ate, fries, pie, pancakes, need I say more (good source of complex carbs)… better for you than regular potatoes


Tomatoes- don’t like eating alone but often add to salad sandwich, etc… contains an ample amount of water (has lots of vitamin A, which promotes good vision, vitamin C, some potassium a well)


Hummus spread-made from mashed chickpeas, tahini, oil, lemon juice, and garlic, great with tortilla chips, pita bread, carrots, anything snacky (good source of good fat, see.. my explanation about monounsatuated fat in nuts and guacamole/avocados below)


Salsa- excellent fresh and canned, a low fat mixture of veggies and seasonings


Guacamole- comes from avocados (has lots of vitamins and contains good fat, same fat found in nuts monounsaturated);you can make your own with avocados,tomatoes, cilantro and lime juice

Breakfast my favorite meal of the day especially on the weekend


Ever since I moved back to the South, breakfast has been my best friend/nemesis, WHAT!!! I have to abstain from what I really want to eat all the time, but again I don’t sacrifice my taste buds. As you probably know, breakfast is the most important meal of the day. It gets your metabolism started after you have been sleeping all night.


Breads (1st and foremost, Atkins is whack, hopefully I didn't offend )

 First off, bread is not the devil, just make the right choices at the right time and you’ll be okay.

 Whole Grain Bread many source of nutrients, like fiber and iron, don’t mistake for processed brown bread

Flourless Bread usually found in the Freezer, it's little more expensive but really good for you, gluten free (completely free of ingredients with gluten, prevents swelling of intestines and stomach with people who have coeliac disease, "wikipedia coeliac disease" hard to explain, lol)


English muffins- whole grain, light and good


Whole grain, and oat pancake and waffle mixes-mmmmmmmmmmmmm and good for you



French Toast- can be healthier with egg whites and all these bread options above, soooooooo gooood!



Oatmeal- throwing it in this category since it is a grain, real good for you (great fiber and iron source), tends to make me full and warm, great comfort food when you add fruit or shaved nuts and some brown sugar, ewww wee!

Cereal- I’m a big fan of Fiber One (you definitely have to have an acquired taste), Honey Nut Chex, plain Cheerios, Rice Chex.. I try not to eat sugary cereals, so the trick to sweetening them is adding a tad of honey, just a lil’ bit, and I usually drop some fruit in there like a banana or some type of berry (blue or raspberry)

Soy milk (to go along with cereal) - sooo good and sweet (i prefer the light vanilla option flavor), I am lactose intolerant (even though I still eat a lot of foods with dairy, sparingly, so that I don't have an upset stomach) as are most African Americans and minorities (an estimated 80% of African-American and 3 out of 4 African-American women are considered lactose intolerant). Soy milk is high and protein. Soy come from beans which have a good amount of fiber. The downfall of soy milk is the lack of calcium like regular milk, but you can always get your calcium from yogurt and other dairy like cheese, non dairy calcium options are: Salmon Tofu, Rhubarb, Sardines, Collard greens, Spinach, Turnip greens, Okra, White beans, Baked beans, Broccoli, Peas, Brussel sprouts, Sesame seeds, Bok choy, Almonds

*So, basically bread is the “bomb”, don’t let anyone tell you different. You need these carbohydrates for energy (if you have further questions about when the consumption is best, then don’t hesitate to ask). The other “good good” breads like cinnamon rolls and cakes, won’t kill you in moderation

THE REST


Egg Whites- Great source of protein, if you can do w/out the yoke then do it, but the yolk is not completely bad. It has good nutrients. I usually like to make a good omelet with 1 egg yolk and three egg whites.

Yogurt- mmmm, good in so many ways especially for woman ( rich source of calcium, has protein too, prevents over production of yeast for woman who have yeast infections), when I’m on my regular routine to the grocery store this is the food I always buy, always… eww, I almost forgot, yogurt parfaits, mmmm all goodness with fruit and a lil’ granola or a bit of your favorite cereal sprinkled on top.

Breakfast Meats- not a big fan, eat turkey sausage and bacon on occasion but somewhat dry.


Natural Peanut butter (no added sugar) and almond butter (almond butter is a lil’ more expensive)- great source of protein, vitamin E, and contains good fat (monounsaturated fat, which is good for the heart)

Real Jam and Jelly- I’ve started to taste test different one’s at the supermarket, pear is stellar along with apple butter.

Peanut Butter and Jelly is the poor mans superfood, it's extremely healthy when whole grain bread and a fresh spread is used.


Protein

Salmon- grilled or baked is delicious.. excellent source of Omega 3’s (fatty acids, which is a major dietary nutrient that fight inflammation), cheaper when you buy frozen from places like Cosco and BJ’s

Chicken- Rotisserie Chicken, gotta love it! It is baked, delicious and cheap, and for all the single folk there are multiple servings in one chicken. I like white meat/chicken breast and thankfully this is leanest and healthier of the two type (other dark).


Beans- great source of fiber, I like baked beans, black beans and pinto (with Mexican and Hispanic dishes), lentils love them (still trying to learn how to cook lentil soup, but for anyone who does let me know, we'll become new best friends, lol...) chili is also my fave (regular chili and white chicken chili)

Red Meat- Juicy lean burgers, decent price and can freeze (It has a great source of iron. Iron is very important because is necessary to make hemoglobin which is the pigment in red blood cells that transfers oxygen to all the tissues of the body. Many people are iron deficient/anaemic especially woman, it is important that woman keep track of their iron in- take during their menstrual cycle due to loss of blood. Also, pregnant woman need twice as much blood, so they need consume more foods with  iron during pregnancy. Systems of anaemia is constant fatigue, weakness, lack of recovery and easy bruising. See doctor is you believe you are this way... )

Tuna aka chicken of the sea- my back-up food, usually tuna when I have expended my options unless I make Tuna Salad, which I don’t lol, I buy; It’s great with salad or pasta dishes, very easy to throw into a meal


Lunch Meats- I don't eat this meat that often because anymore becuase it is  significantly high in sodium, but I do enjoy the Boars Head Brand (smoked and honey turkey).

Other Din Din Options or sides


Brown Rice- great source of fiber better choice than white rice, it is equivalent to white bread and whole grain bread

Wheat Pasta- ditto to above

LASTLY

 GREEN TEA & WATER!!!

 I drink these two things religiously, especially at this time of the year, when my sweat factor is amped up a bit during workouts and spring and summer activities.





Why they are so important

 Green Tea- contains the highest concentration of antioxidants (neutralizes free radicals from our body and toxins in our environment that breaks down cells preventing cell damage), also helps speed metabolism and regulate digestion.



Water- ranked second to oxygen in helping us live, knowing this, you’d think you’d try to consume more daily, right? Your overall body weight is 2/3 water. It is the most abundant ingredient in your body, every system depends on water, that’s why when you don’t get enough/dehydration, bad things occur, like headaches and an overall lack of energy/lethargy. Your body just starts to break down. You can only survive about 2 days with out water.

WHAT WATER DOES

Water is essential to your body's temperature regulation, keeping it cool through perspiration.
 Water flushes out toxins and wastes.

Water is a major component of blood which carries nutrients and oxygen to and from all cells.


Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.

 Water cushions joints and protects tissues and organs like the brain from shock and damage.



Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status

 *when you sweat/lose water you must replenish and consume even more water…*

Where I shop for good deals
 
Target

Cereal, juice, tortilla chips, yogurt, bread, condiments, nuts, peanut butter, apple butter, and salsa

 Harris Teeter, Trader Joe's, or Kroger

All veggies and fruits, meat, side dishes (brown rice, beans, etc.), eggs, yogurt, all other food options

 *Lastly, use coupons, use coupons, use coupons from the grocery store and paper. Also, if you "google" coupons online then you'll find out about  lots of deals on the web.


For healthy recipes a great site is

www.delish.com/recipes



"Eating right and exercising sometimes involves a walk of faith, you might not see the results you want right away, but eventually your efforts will pay off and you will be rewarded with a more healthy beautiful you"- ME


   Stay Tuned in the Future for: "Mmmm Mmmmm Good" Part 2: Fast Food