My lunch sucks today

Once and awhile I find myself pissed at what I brought for lunch. Baked chicken and boring green beans. I was so disappointed last week I almost skipped lunch altogether, and I'm not one to miss a meal:-) Not wanting a repeat of last week's last minute throw-together crap, I got on it today. For 2 hours this afternoon, I planned, bought, and cooked my lunch for a 4-day work week. At first 2 hours seemed like a major time commitment during my precious weekend, but I just saved myself a whole bunch stress, headaches, and probably some money by preparing my lunches and snacks in advance...that I'm actually excited to eat. By all means batch cooking isn't a novel idea, but in busy times we tend to ignore our healthy habits and fall back on what's quick and easy. Problem with the "open it and microwave it meals" (processed TV dinners or fast food or carryout) is that they include way too much salt, sugar, and crappy oils. Not only can it burn up your behind...but your wallet too.

One thing I've learned in my many readings on nutrition and mental wellness, you need to make food a no-brainer. Once you give your mind time to think about what to eat, you are more likely to deviate from healthy meals and give in to cravings. Until healthy eating becomes part of your permanent lifestyle like showering in the morning, it's best to take the guess work out of diet and prepare your meals early. 

Pictured above are my meals for this week. I prepared AM and PM snacks, and an entrée for lunch. AM snacks consist of 2 boiled eggs and a piece of fruit, lunch consists of 2 broiled cilantro and onion turkey burgers on top of a pile of kale mixed with a tad bit of olive oil and apple cider vinegar along with a few cherry tomatoes, and the PM snack is a can of tuna or sardines mixed with mustard and black olives, and a sliced red/orange bell pepper. Veggies and protein baby!...veggies and protein. 

2 hours in advance = lunch is gonna be good this week. 

Take good care of yourself. 

Getting to know L-Carnitine...your weight loss buddy

Carnitine, often referred to as L-Carnitine, is an essential element that breaks down fat within the body and helps to transport fat through the body to be converted into energy.  Proper levels of carnitine in the body will help to promote overall physical fitness, as any fat you eat will be efficiently used to fuel the functions of the body.  L-carnitine is widely used as a natural method for weight loss since it enables the burning of fat at much higher speeds.  It can also decrease your food cravings, increase your energy during exercise, and increase your metabolic rate.  In the same way, carnitine is used to promote heart health and in treating and managing angina, arrhythmias and other heart ailments.  It is also used by athletes to promote further sports endurance. And word on the street is it can also support male fertility…way to go Carnitine!

For the folks that need a scientific explanation… l-carnitine is an essential amino acid. Amino acids are used in every cell of your body and are used to build the proteins you need to survive.  L-carnitine transports long-chain fatty acids across the mitochondrial (mitochondria are known as the powerhouses of the cell) membrane to be metabolized. L-carnitine aids in the release of stored body fat, triglycerides, into the bloodstream for energy.

L-carnitine is available in the following food sources: red meat, diary products, avocado, and tempeh.  With a well-balanced diet, you should have sufficient amounts of l-carnitine in your body.  But then again how many of us are eating well-balanced diets? That said, adding about 500 - 2000 mg of L-carnitine to your daily regimen will ensure you have a full army of fat transporters to get your body right for the summer…or for the men, help get your little soldiers in order.

How to Take L-Carnitine. Start by taking two 500 mg capsules of l-carnitine before or with breakfast. After one week the dosage can be increased, if needed, to two 500 mg capsules before breakfast and lunch. Increase your dose of l-carnitine gradually until you see a difference in weight loss, energy and overall well-being. Taking l-carnitine after 4:00 pm may make it harder to fall asleep at night, so try not to take carnitine then. This is the only side effect of taking too much carnitine is too much energy.  When possible, use l-carnitine in the carnitine tartrate form, which is the purest available. You can find l-carnitine at your local vitamin store...make sure to get L-Carnitine and not Acetyl l-carnitine (different supplement). 

Take good care of yourself.  

For my soda drinkers....a healthy substitute

Don't want to give up your soda, but could do without the 10-15lbs that soda can add to your waistline each year? You might want to try out Zevia.  It's a delicious carbonated soda sweetened with stevia instead of the dangerous high fructose corn syrup or artificial sweeteners like aspartame, Splenda, Nutrisweet, etc.  Unlike most sodas and diet drinks, Zevia contains no artificial colors, no sugar substitutes, or preservatives.  It has NO CALORIES, no net carbs, little to no sodium (depending on the flavor), and no fat. Tastes like a soda, but no harmful effects...uh, I'll drink to that!! 

Zevia comes in the following flavors: Cola, Ginger Root Beer, Black Cherry, Orange, Twist (lemon/lime), Dr, Zevia, Ginger Ale. You can pick up a 6-pack of Zevia at your local health food store. 

For those wanting a little bit more info on Stevia. Here is the quick and dirty. Stevia is a South American herb that been used as a sweetener for ages.  The leaves of this small green plant have a delicious taste that can be 30 times sweeter than sugar. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms...so there is no calories! Stevia doesn't adversely affect blood glucose levels and is safe for diabetics. In the United States, Stevia is sold as a nutritional supplement. Therefore if you want to pick up bottle or packets of Stevia for the house to include in your everyday cooking, check the vitamin aisle at your local grocery store or health food store. 

Take good care of yourself. 

deTOXify!!

Are you tired, sluggish? Gaining weight? Feeling confused, distracted or disoriented? Dealing with acne breakouts? Or just got off track from your health and wellness goals? You might need to detox. There are a lot of different levels and intensities of detoxification that depend on the time you want to commit to the detox regimen, money you want to spend on ingredients and products, and what your goals are. I'm going to try and provide tips for a variety of situations and lifestyles. That said, detoxification is like meatloaf.  It's only as good as what you put in it...so don't expect long-term results from a quick one-time change. Several small changes repeated over time are better and more sustainable in the end.

I Need a Quick Pick Me Up, Not Looking for Any Lifestyle or Diet Changes. If you fall into this boat you don't have a lot of time and just need something simple to boost your spirits and get your mind right.

• Google infrared saunas in your city and make an appointment to sit in the heat for 20-30 min.  Infrared heat is awesome, it's like sitting on the beach but under an umbrella. You get the heat without the unhealthy ultraviolet rays. These saunas have so many detox benefits including relieving pain, sweating out fats and toxins, reducing stress. You'll feel GGGREEAATT! [In my tony the tiger voice]
• Invest in Green Vibrance. This product is amazing. I've been using it for years and it provide a serious pick me up and quickly. I add a scoop of it to my protein shake or you can make mix it with apple juice. Green Vibrance pretty much improves everything from your digestive system to your bones. And it has a ridiculous amount of trace vitamins and probiotics. Check the link above for more info. You can get at most major health food stores. 
• Add an air purifier or air filtering houseplants to your home and office. It makes a huge difference in the quality of air ....that goes to your brain and circulates your blood more effectively. Plants to consider are the Peace Lilly, English Ivy, and the Spider Plan. Honeywell and Whirlpool make pretty decent room purifiers. 
  

I've been overdoing it on processed/fast food and alcohol lately. I need to get my body on track. Here's where we get serious. If you fall into this category, you are willing to commit to a 2-week regimen where you'll make reasonable diet and lifestyle changes to help you get back into your regular routine. Suggested regimen [from Dr. Ann Louise Gittleman's Fat Flush Plan] to follow for 14 days consecutively,  includes:

• Mix and drink 56oz of water with 8 oz unsweetened cranberry juice per day.  
• Eat the following per day:  
• 8 oz of lean meats (e.g. free range, and hormone free chicken and turkey, grass-fed beef, lamb)
• Unlimited vegetables (e.g. kale, asparagus, broccoli, mushrooms, tomatoes, etc.)
• 2  whole portions of fruit (1 cup of berries, apple, 1/2 grapefruit, orange, peach)
• 2 eggs per day (whole egg; omega 3 enriched)
• 1 tablespoon of flaxseed oil twice daily (can't cook with this oil, but you can pour on salad, add to protein shake)
• No dairy (e.g. milk, cheese, yogurt)
• No sugar, carbs, or starches (e.g.bread, pasta, potatoes, corn, candy, cereal)
• No sodas, artificial sweeteners, the only exception is SteviaPlus
• No alcohol
• No salt and pepper, this includes seasonings that include salt and pepper. Instead use cayenne, dried mustard, garlic, cinnamon, ginger, cumin, apple cider vinegar, lemon, dill, cloves. 
• Every morning and before you go to bed, mix and drink 8 oz of unsweetened cranberry water with 2 teaspoons of psyllium husks or 1 tablespoon of ground flaxseeds. 
• Also in the morning, drink 1 cup of hot water with juice from half a lemon.
• Take the following vitamins: evening primose oil (balances hormones and burns fat), a multi-vitamin, L-carnitine, and chromium. 
• After 2 weeks, feel free to continue on the regimen until you are near your goal weight or transition back to wellness plan that you were originally one. You can also move to the second phase of the Fat Flush Plan. For more information, meal plans, and recipes, check out the Fat Flush Plan book. I'm a huge fan of this regimen because it truly detoxes your liver and kidneys allowing those organs to do what they are supposed to do which is remove toxins and fat from your body. The cranberry juice and supplements help to balance your hormones which cause weight gain and among other issues. And in case you're wondering, when you do this fat flush plan you will lose water weight and fat quickly. I lost 15lbs in 2 weeks and had tons of energy!

Please Help! I'm Out of Control! Something Has to Change! If this is you, then you need to take a deep breath, close your eyes, and visualize the life you want. You've yo-yo dieted all your life and are sick of it. You have gotten used to feeling like "shyt" and have accepted your current situation. You are in need of an emotional, spiritual, and physical detox.

• Draw a picture of the life you want. Breakout the crayons and draw the kind of house you want to live in, what you do for a living, what your partner looks like, what you look like...the idea is to visualize it and then CLAIM it. Tape this picture to your bedroom door or someplace that you will see everyday. 
• Go for a 20 minute walk outside everyday, no matter the weather. Getting outside to breath fresh air and getting sun on your face rejuvenates you! Every 2 weeks increase your walk time, until you reach an hour. Then start speeding up your pace. 
• Clean out your house. Get a trashcan and go through each room and throw out negative items (alcohol bottles, items that bring bad memories, any food with over 4 grams of sugar per serving, potato chips, white flour, white sugar, salt shaker, vegetable/canola/peanut/safflower oil, old cosmetics, old clothes that you haven't worn in over a year, old hair products, products that have parabens or sulfates in them). Throw out the negative stuff, so you have room for the good stuff as it comes into your life. 
• Tell your loved ones that you are making a change. Once you tell people you will feel more obligated to stick with your word. 
• Follow the regimen listed above until you are within 10lbs of your goal weight. Then start adding salt, healthy carbs (sweet potatoes, spaghetti squash, beans) and fats (olive oil, nuts) into your diet. 

 Take good care of yourself. 

“You think too much.”

That’s what my momma told me back when I was about 13 years old. I’ll never forget it because at the time I thought it was a strange and absurd statement. What can possibly be wrong with thinking things through, planning ahead, working it out…? I mean I was an honor student, loved to read, fast learner, just an intellectual person. So needless to say I thought my momma was crazy and maybe even a bit jealous of my mental skillz. Well, as they say…momma is always right! What I thought was a blessing, nearly 20 plus years later, feels more like a curse.  I will analyze something as small as what kind of vacuum to buy seven different ways to Sunday. Over-thinking is one of the main reasons I hate sitting in traffic…. I have way too much time alone with my thoughts. My mind looks like fireworks on the 4^th of July….freaking chaotic!  Problems, people, reminders….continually popping off in my fragile mind.

And you may ask, what does thinking a lot have to do with health? Mental wellness plays a huge part of your overall health. There is nothing wrong with being thorough, planning ahead, and being conscious of you and your family’s needs.  Especially for woman, we just naturally are more emotional, nurturers, and more likely to over-think.  Plus we are more likely to define ourselves based on our relationships with others (e.g. I’m a mother, daughter, wife, banker, etc.) which gives us that much more to worry about with our many roles.  But like everything else it’s a balancing act. Over-thinking, anxiety, stress, and worry can cause lack of sleep, binge eating, over indulgence in alcohol, hair loss, depression, etc. How do you know if you suffer from over-thinking, anxiety and worry.  Have you ever done any of the following?

•  Couldn’t fall asleep or wake up in the middle of the night because you just got a $1500 medical bill in the mail?
• Went on a first date and as he ordered the appetizer, you said to yourself this guy would make a good husband, provider, father for your current or future children?
• Bought 50 rolls of toilet paper because they were on sale? Or 3 sets of your favorite lip gloss because you just know they will discontinue it?
• Packed a large suitcase filled with 5 outfits for an overnight trip?
• Stalked someone whether on the internet or drove by their house?
• Went to a party and sat against the wall the whole time because everyone was lame, except for you of course?
• Put off completing a job, doing an assignment, writing a paper because it seemed too complicated?
• Took 30 min to decide between Colgate extra whiting with baking soda and Crest extra whiting with fluoride?
• Got 8 second opinions before you decided to get that mole removed from your arm?
• Instantly think something is wrong with you when someone is staring at you. 
• You’re still playing this statement from your co-worker in your mind, “girl, your hair color is interesting and suits you.”  …she made the statement over a year ago.
• You told your man you love him, and he responded with “ditto.” You call all your girlfriends to help you decipher or not if he’s cheating on you.

If any of the above or similar actions pertain to you then, you may suffer from over-thinking. And seriously, this type of mental traffic can cause physical and physiological issues if you don’t get it under control. Over-thinking typically consists of negative thoughts which just bring more negativity in your world. A few tips to break free from those negative thoughts:

•          Exercise. Ever heard the saying “a tired dog is a happy dog.” The same goes for humans. When you get moving during the day and burn some of that extra energy, you are literally too tired to focus on the petty stuff. Exercise distracts you from your problems and gets you high on those happy endorphins.
•          Schedule a time to over-think. Give yourself an hour a day to just go hog-wild with your thoughts then cut it off.
•          Start a journal. Write your thoughts down and close the book. Transferring your thoughts to paper can be very cleansing for your mind and you don’t feel like you’re ignoring or forgetting about your feelings, ideas, or thoughts. Writing down your commitments and thoughts is paying honor to those things.
•          Let go, let God. Pray on it. Enough said. And for the spiritual folks…meditate on it!
•          Stop comparing yourself. You are not the Jones and the Jones probably have a dead body in the basement. Try not to judge yourself based on others it only causes unnecessary upset. You are your own measuring tape. You set your own standards.
•          Stop throwing pity parties. Rather than waiting for someone to rescue you or change your situation.  You have to help yourself. …you’d be surprised how many people will jump on your boat once you decide to do you!
•          Lower your expectations. Not everybody is going to measure up to your standards. You will have no friends or lover(s) if you don’t realize that not everyone shares your values. Accept people for who they are and move on. And please believe your folks probably have issues with you too, but love you just the same.
•          Just do it. If you have a problem, take action. A small step is better than no step.
•          Put positive affirmations everywhere. Negative thoughts can bring you down emotionally and physically and we don’t even notice because it’s part of our daily subconscious routine (it's deep). Stop it now. Take a dry erase marker and write “you are beautiful” on your bathroom mirror, change your computer password to “IAmAwesome#1,”put a post it on your refrigerator door “How did I get so freaking fine and fabulous!” Pinch yourself, every time you say something negative about yourself. 
•        Forgive and move on. Somebody did you wrong. Don’t be like NeNe on the Real Housewives of Atlanta. Forgive people for their mistakes and go on your merry way. Nene needs to forgive Greg…it’s messed up her whole life, for real.
•        Listen to your thoughts. Is that your voice or other people telling you how to live your life? Recognize your voice. It’s the only one that matters in the end. 

Take good care of yourself. 

    

Low-Carb Mashed Potatoes...

Sike! Silly rabbit, there is no such thing as a low-carb potato, so sorry if I got you excited. However, the other night I made a really nice substitution that had the same "comforting feeling" as a creamy batch of mashed potatoes. And I could eat the whole pot if I wanted to....and in my usual greedy fashion, I wanted to and finished the job.

CAULIFLOWER. By itself, it's an okay vegetable. It's one of those vegetables that you never here the waiter mention as the "vegetable of the day", it's rarely on my grocery list, but I can deal with it as long as carrots and broccoli are mixed in with it. But Sunday afternoon after reading a bunch of Atkins success stories, I had a low-carb vision of my new body. Although I'm not following Atkins, I decided to incorporate some of the high-protein, low-carb practices into my routine. And before I knew I was giving thanks to the good ole' cruciferous flower bud that only contains goodness (per half cup):

• 15 calories 
• 0 saturated fat 
• 0 cholesterol 
• 15mg sodium 
• 3g carbs 
• 1g fiber 
• 1g sugar 
• and loaded with vitamin C! (45% of your daily needed value) 

Here's the Sunday Night Cauliflower Special recipe! I'm sure it's good on the other nights of the week :)

• 1- 1 lb bag of frozen or fresh cauliflower
• 1- 3oz package of cream cheese
• salt and pepper to taste

Boil the cauliflower for about 15 min, till it gets really soft. Then place the cream cheese in a separate bowl. When the cauliflower is nice and soft, drain the excess water, and poor the hot cauliflower in the bowl with the cream cheese. Mix thoroughly until smooth, or you can keep a little chunky....it's whatever you like! You can also break out the hand mixer and puree it if that's the texture you like. Then salt and pepper to taste. Optional ingredients that would go nicely but I didn't try are adding shredded cheese and/or sour cream to make it real rich. Again this is a low-carb recipe, not low fat. I'm not a big fan of low fat anything. GOOD FAT IS GOOD FOR YOU! However, cheese and sour cream do have saturated fat and lots of sodium, so take it easy on the dairy products.

If you care and want to keep reading, here are some benefits of eating cauliflower. In general cruciferous vegetables (such as broccoli, brussels sprouts, cauliflower, and cabbage) may lower overall cancer risk, including colon and prostate cancer. Cauliflower contains a high amount of vitamin C, folate, fiber, and complex carbohydrates. And its even a antioxidant!

Cauliflower is available year round, but better and more plentiful in the Fall season. When selecting cauliflower, look for heads that are white or creamy white, firm, compact, and heavy for their size. There should not be any discoloration on the head or leaves. Like most fresh produce, for the best flavor and to get the most nutrients, eat as soon as possible. Cauliflower will keep for up to five days if stored in the crisper section of the refrigerator. Store it in an open or perforated plastic bag. Keep the head stem-side up to prevent moisture form collecting on it.

Take good care of yourself!

"O"MG....It's Ladies Night!

Now ladies, it's real easy to blame your partner when you don't reach an orgasm. Ever said "I need more foreplay," "I can't just turn it on and off," "the romance needs to start during the day," "we need to switch it up...it's too routine," etc, etc? Well, I'm here to say that you can take control of your own pleasure experiences, regardless of your partner's endowment, creativity, or as Flavor Flav says "romantiCAL" abilities.  

There are many reasons woman don't reach the big "O's" or have rather dull orgasms when they do climax. Yes, orgasms from oral sex is all good, but it's not the kind that make you want to cry, scream loud enough to wake your neighbors, or rush home and smack your mama! These tips are helpful for woman that have low sex drives, weakened pelvic muscles because of childbirth or age, or just want to spice up their love life.

Not to get all scientific and psychological on y'all, but a lot of woman suffer from slight depression and don't know it. We all get stressed out once and awhile, we eat poorly, don't exercise, or we engage in unhealthy lifestyles (excessive drinking, smoking, use of prescription drugs). I threw in prescription drugs because meds (e.g. birth control pills or meds for anxiety/depression) can interfere with your natural hormones causing a low sex drive. These unhealthy lifestyles can cause the following:

• Low dopamine levels. Dopamine is the neurotransmitter from your brain that signals that whatever activity you just did was good one. It basically makes us feel good...so when we do things like eat a brownie or have good sex, dopamine is released in the brain.
• Unbalanced serotonin levels. Serotonin is another neurotransmitter in the brain. It enhances alertness, improves mood, and makes people feel happy.  A balanced amount of serotonin helps us handle stress, regulate appetites, and makes us feel energized. When your serotonin is rock bottom you are usually suffering from severe depression...when it's too high, you may be super efficient and getting things done; however, you are too amped to have sex because you're thinking about reorganizing your closet.
• Low free testosterone levels. This is the hormone that makes you crave and desire sex. Men have way higher amounts of this hormone than woman which probably why they think about sex ALL THE FREAKING TIME. This is the mojo that you need to get your groove back. Free testosterone  is the ratio of your total level of testosterone in your body and the level of sex-hormone binding globulin (SGBH) present. The lower the SGBH, the higher the free testosterone. 

So now that we've had that brief science lesson. Here are some tips for getting your "O"MG!!

• Take lots and lots of fish oil everyday. Fish oil increases your dopamine levels. Consider it your holistic Viagra. When I say a lot, I mean 2500mg EPA, 2000mg DHA per day. Check the bottle to see how much EPA and DHA are in each capsule of fish oil. Be prepared to take over  6 capsules a day (2 at each meal). If you weigh more than 230 lbs, take up to 3400mg EPA and 2600mg DHA in your fish oil capsules. 
• Take a calcium, zinc, and magnesium (1000/400/15mg) supplement everyday.
• Take an iron supplement (27mg) every 2-3 days.
• Eat 1/2 oz of dark chocolate everyday to increase serotonin levels. 
• Eat nuts, and lean protein. Ever notice how men that eat a lot of meat have that "strong, manly, lumberjack" sex appeal. It's in the meat. Lean meat raises your free testosterone hormone levels. 
• Avoid the following things as much as possible because they kill serotonin levels and increase the SBGH:
• Starchy and sugary foods
• Anti-depressant meds 
• Caffeine and herbal teas that have caffeine (gingko and ginseng)
• Excessive alcohol
• 2-3 days lift light weights. Added muscle also increases free testosterone levels. Don't worry light weights with many reps won't turn you into She-Ra!
• Invest in vaginal cone weights or Kegel exerciser to strengthen your pelvic muscles. This will allow you to control your sensations during sex. I recommend: GyneFlex with VTP (R) - Regular Strength

I know this is a sensitive subject so feel free to send me a message if you have questions or leave an anonymous comment and I will respond. It's your right to have a great sex life and when that's in check, the usual daily annoyances don't seem so bad!

Take good care of yourself!