Life's Journey and 2016

I will keep this blog short , as I have chosen to start writing  again and wanted to share a briefing on my reasons for the lapse of my writings. Overtime, I hope to post  stories to help others through life's journey and words of encouragement, as it's vital for this day and age. But at the same time…keeping it real as there is nothing fake about real life.

It's been just about 3 years since my last post and a lot has happened. Life has happened, as it has happened for all of us. The ups and down, changes, adjustments.  People coming and going and true friends and family staying onboard throughout trials and tribulations to offer support.  In it all, I managed to stay true to myself, even at times when I questioned, "who am I really?" Those moments when you think, "whats's the purpose of what I'm doing?" It's that pivotal moment when I methodically think out my circumstance and come to some  conclusions for the current state and how I can improve the future.

In closing, my thoughts are no resolutions for 2016, but how can I better understand myself and actions. What can I do to improve me as a whole and help help others. My gratification was always in helping others to the point where I would lose myself to find resolve for those who would seek my direction. No... I'm not perfect and I'm well aware…I strive for it, but it's never achieved, only improvements. That's where realizations sets in and reminds me, that I need to be realistic about what I want, where I'm going and what it will take to get there. Best wish for 2016!

Finding Certainty in Uncertain Times

Stress is all around us and the economical situation does not help. Our concerns rise about job security, finances, bills and the list goes on, while our stress level continues to grow. How can we give ourselves a peace of mind? How can we grasp certainty in uncertain times? All these questions and concerns can keep us up at night wondering what the next day will bring, as we desperately search for solutions to our problems.  Let me put some of these concerns into perspective.

First we have to find balance. Balance in physical and mental well-being. Setting aside time to exercise can be very helpful. That in itself can benefit you in many ways. In fact, the pros always out weight the cons and yet it’s the first thing people neglect for reasons that don’t truly warrant not exercising. Focusing on mental health is very important as well. This time can be spent meditating, praying for strength, guidance or not thinking about anything at all and just allowing your mind to be at rest.

Don’t set your expectations too high. Make a priority list and plug away at the things that are most important. I always tell people to make health first on their priority list. A healthy body means you can accomplish more and save on health insurance because your less likely to be under the doctors care due to an illness.

Peace and happiness belong at the top of your priority list as well. Having time to yourself and living in the present moment can help move you towards a stress free life.

Lastly, a budget is very important. That seems so foreign these days because people are living off credit cards and not within their means. Eating out too frequently can contribute to debt. Try cooking enough food over the weekend that can supply a few meals throughout the week. Also try reconfiguring your cell phone plan. I personally saved an extra $20 a month by doing this. Try reducing unnecessary car trips to the store or running errands. Do as much as you can online. The internet makes things easy, it allows you to do banking, paying bills, shopping and more all in the convenience of your home.

In closing, when my stress rises I personally spend more time in the gym to burn off the negative energy. I also make sure I’m fueling my body with what it needs to take on the extra. I also know when to let go of things I can’t control. Sometimes that may mean doing away with negative people in my surroundings. Always keep it real and be yourself because being something your not is a waste of energy and is stressing in itself.

Natural Products Expo West Product Reviews For 2013

This was another amazing year at the 2013 Natural Products Expo West! As always, the energy was running high. Comparing it with last year, this year was a little different because I had to work at the booths of the products I represent. I did enjoy my time there networking & learning more about the product lines I rep for which are: Rainbow Light, Alaffia, Vibrant Health, Vega, & Creative Bioscience. On the other hand, I did have some time to sample a few products that I'm excited to share with you. Before I share those products, I would like to say, I had an interesting visit with Silk & Soy Delicious. Both products are favorites, however due to the ingredient “Carrageenan” in some of Silk & So Delicious products, I stopped using both of their soy milk & coconut milk. But the Silk Almond milk does not contain this harmful ingredient. I did ask Silk if they plan on removing it from their other products and they said, in the future they would but could not give a date. And they did say, they were aware Carrageenan being a harmful ingredient. In contrast, when I brought this concern to Soy Delicious they were well aware and have already made changes to their formula, which should be hitting the market sometime later this Summer. I love the fact that they were proactive and I will be more than happy to buy more of their products:-)!

In regards to healthy foods that are natural, organic, filled with nutrients and gluten free, here are several you  should keep your eye out for:

• Cedar Lake has a yummy Egg White Frittata that is gluten free, 5 grams of fiber and 10-13grams of protein. They are pre-made and come in Broccoli Cheddar, Spinach & Roasted Tomato along with a Chile & Cheese. Keep in mind, these are vegetarian and not vegan products. www.cedarlanefoods.com

• Alexia has Crispy Seasoned Potato Puffs that contain 150 calories, 0.5 grams of saturated fat & 1 gram of fiber.

• Stoger makes an out of sight cherry seed oil that was simply amazing dipped in bread. www.culinary-imports.com

• Conte makes these wonderful gluten-free pizza/pasta & Pierogi’s that are full of flavor. www.contespasta.com.

• Mrs. May’s had samples again of their chocolate covered fruits that are heaven. I highly recommend the Dark Chocolate covered Blueberry’s! They also come in Strawberry & Almond Rounds, Dark Chocolate covered Strawberries & White Chocolate covered Strawberries. The calories range from 150-160 calories per serving. The ingredients are clean, meaning I know what they are;). www.mrsmays.com

• Mom Made has pre-made meatballs that are very tasty. They come in Chicken & Apple, Turkey & Beef w/cheese. I did try the Chicken & Apple and Turkey, both were good. www.mommadefoods.com

• Suzie’s Quinoa Milk Beverage was my top pick! I’m always looking for something to mix with my protein shakes and I really liked this product. It has a nice creamy taste;  it’s also vegan and gluten free. It’s enriched with antioxidants & calcium. It comes in unsweetened & vanilla. The protein content is low, so I would not use it as a sole source of protein. And the best part is…it does not contain Carrageenan! www.goodgroceries.com

• Hodgson Mill has a great line of natural, organic and gluten free whole grain mixes to bake cookies, cakes, pizza crust and more. I enjoyed several freshly baked gluten free chocolate chip cookies that probably helped me tack on 5lbs lol. www.hodgsonmill.com

Quick FYI, I did notice that Eden Soy does not contain Carrageenan. You can find Eden Soy on the shelf at most grocery stores. It’s not kept in the refrigerated section. Most of these products I recommended can be found at Clark’s Nutritional Centers, Wholefoods and Sprouts.

Do you know what Carrageenan is?

I try to be as healthy as possible. That means eating organic foods when I can. This is very important if you’re eating the outside of the fruit or vegetable. It’s also important to eat the right mix of foods meaning fruits, veggies, whole grains, lean protein, etc…Reading food labels is vital. Before you put that product in your grocery cart, read the label. If you don’t know what the ingredient is, you should question it. Do some research and find out why it’s there. This leads me to the subject of my blog, “carrageenan.” I noticed that it’s used in soy milk, coconut milk and some almond milks. What’ disturbing is it seems to be in the foods that are healthier especially in vegan and vegetarian foods. You may think your buying a healthy food, especially if it’s organic and later find it’s not.

Carrageenan comes from a red breed of seaweeds and is used for its ability to thicken foods or “stabilizing properties.” Although its been used for centuries, there are studies that show it may cause “gastrointestinal inflammation, ulcerations, colitis, cancer and other illnesses.

Andrew Weil M.D says, that degraded forms of carrageenan  (not used in food) caused cancer of the intestinal tract and ulcerations in animal studies. Later on a researcher by the name of Joanne K. Tobacaman M.D who is now the associate professor of clinical medicine at University of Illinois College of Medicine performed a study that showed undergraded carrageenan is a threat as well. The undergraded form is found in foods such as soy, coconut, almond milk and processed foods has been linked to malignancies and other gastrointestinal problems. The difference between the two is the molecular weight. Carrageenan is considered a fiber and when processed has a jelly or tapioca texture.

Dr. Tobacman revealed the biological effects of carrageenan being a “threat to human health” published a study that was done over several years. Her findings were presented to the National Organic Standards Board in April 2012, urging them to reconsider the use of this ingredient in organic and processed foods. She also said that we ingest enough to “cause inflammation in our bodies.” Sadly enough I still find this ingredient in Silk Milk, So Delicious , Blue Diamond and I’m sure in other foods. 

When the body is in an inflamed state, it can lead to other illnesses such as heart disease, Alzheimer’s, diabetes, Parkinson’s and other illnesses. Dr. Tobacman said, when caraageenan is processed it can speed up the harmful degraded form of caraageenan used in food. What’s really scary is the pharmaceutical industry uses low doses of carrageenan in lab mice to produce an inflamed state in their bodies to find out whether or not a drug works.

In closing, just because the product may say organic or appear to be healthy, read the ingredients carefully and if you don’t know what it is, research it. I personally switched over to the Fresh & Easy brand Almond Milk and I’m told Silk Almond Milk does not contain caraageenan.

Do Raspberry Ketones Really Work?

With all the talk about Raspberry Ketones, is it worth trying? Does it really work? Those were some questions I personally had. I of course am a guinea pig. I’m always up for trying most products so I can share an accurate opinion with others based not only on the clinical research but from my own experience. Hopefully, I will pass on enough information for you to make an informed choice as to whether or not you want to try the RK's.

Creative Bioscience makes a formula called, Raspberry Ketone 1234. You can get it with or w/o stimulants. CBS offers support to their customers 24/7 at no additional cost. This is something that impressed me most. Working in the health/natural products industry for years, I have never heard of a company that offered call in support and good customer service. They believe education is key to weight loss and for that, they're available to answer your questions regarding their products. In regards to the RK's, I used the formula without the stimulants for 60 days and noticed some changes in my body. First of all, CBS RK's comes with a little booklet to follow to help with diet and a list of other products they carry. However, I continued my regular exercise program and did not change my diet nor did I use any other products they carry. Using the RK's, I noticed that my body was leaner, meaning my weight did not really change, but my body fat went down a few points.

 According to studies, RK's are said to work by regulating a hormone called adiponectin which is a fat moderating hormone. The RK formula has other synergistic natural ingredients to help the body with fat oxidation and allowing glucose to “pass through your system without being absorbed or stored as fat.” On the other hand, this is not a “get out of jail free card” where you can eat whatever you want and not gain a pound. I can’t stress enough that you still need to be following a reasonably nutritious diet and staying active.

Are RK’s safe? According to the FDA, they have granted it “GRAS” status (generally recognized as safe). Keep in mind that the formula with the stimulants has 84mg of caffeine (less than a cup of coffee) & 123mg of green tea. CBS formula can be found at fine health food stores such as Clark’s Nutritional Centers, Sprouts, Whole Foods, Mother's Market, etc… Visit their website at www.raspberryketone1234.com

What's Your Plan For This Year?

Now that a new year has begun what’s your plan? How will you make this year better than last? Where should you begin? To me, I find these questions overwhelming when I think about all the things I would like to do to make this year better. I’ve stated this before in previous December/January blogs that I’m not a “New Years Resolution” person. As far as I’m concerned a "New Year" is every day and it’s that day or moment that you have to make a difference. So getting back to my questions…I’m not sure if this year is going to be better than last year. For one, I can’t predict what this year will bring. I know what choices I made in 2012 that I will not make in 2013 or at least not respond the same way I did if I encountered the same situation and that can make this year better than last. As far as making changes for this year and where is my starting point…well, it always starts with me and how I can improve myself. Does that mean I will not make mistakes? No, I guarantee somewhere I will make a mistake but I will learn from it and it will serve as a future reference.

As far as my plan for 2013…I don’t really have one because a “New Year” does not mean a lot to me. In other words, it’s overrated, in my opinion. A new moment means more than a "New Year" because it’s at that point in time where you can make a better choice and continue doing the right thing or go the wrong way. You don’t have to wait until a "New Year" has begun in order to do that. The way I see it is, you’re the key and at any given moment you can open whatever door you choose…no matter if it’s a “New Year," new day, the 23^rd hour in a day etc.., “New Years” begins with you. So if your “New Year” started out bad or good, it doesn’t matter. You can make this minute, hour, day, month, year, etc…whatever you choose. It’s up to you to open the right doors. Putting thought into the doors you plan on opening will serve you better in the long run. My advice to you and me is to make this moment the best point in time for you.

Suicide: Why couldn’t he see his value? “Behind my smile is a world of pain”

This morning I was reading the paper and I came across a story that stirred painful emotions and brought back memories of people whom I knew personally who considered suicide and one whose actions were successful. The incident that brought back recent memories involved Facebook. It was someone I knew who was in a relationship that fell apart and he was devastated and posted notes on FB that was disturbing. I contacted him to see what was going on and if he was ok?. Long story short, he was fine after talking with him and time healed his broken heart.

The story was different for a 21 year old  young man by the name of Antjuan Miguel Colvin. Colvin decided to take his life on Christmas day in Hughson California. He posted a note on FB thanking his friends and family for the “impact they had on his life but he could no longer take living.” When his friends and family found this out, they tried desperately calling his cell. One friend whom he grew up with tried calling him “100 times” with no luck. Some thought he was joking but he obviously was not. His girlfriend had no idea that he would do such a thing. But his former girlfriend said “he could hide doubt and depression behind his smile."

Most people who are contemplating suicide do show signs such as: anger, drug and alcohol abuse, talk about dying, withdrawing from friends and family, risky behavior, depression and no longer having pleasure in activities they use to enjoy. In Colvin’s case, he posted a note back in November on FB saying, “I hide all my problems behind my smile, behind my smile is a world of pain, you think you know me but you don’t.”

What hurts me is he never knew the value of his life and what he meant to others. People who knew him said, “ he was always smiling and knew how to make people laugh.” Colvin made an impression on many lives and people whom he did not know...such as me. Colvin won’t be forgotten and if anything his story makes me want to open my heart more to others in need and it serves as a reminder that we should never take ourselves or others for granted. I urge anyone who reads this to take the time and care more for others and to be more aware of anyone they may know who could be at risk of suicide.  It really hurts when someone you know does such an atrocious act…you can’t rewind time and bring them back. It leaves a hole in your heart that never really closes but reopens when you read about stories like this. Please value life and realize that you are a life gem and can’t be replaced. You may think you don’t matter but you do…your priceless.

If you or anyone is at risk of harming themselves, please call National Suicide Prevention Hotline at 1-800-273-8255 or visit www.suicidepreventionlifeline.org

Burn 100 or More Calories in 15 Minutes

Triceps Dips

The holidays don’t mean you have to carry extra baggage into the new years, meaning fat. According to Lucas J. Carr, PhD, assistant professor in the department of kinesiology at the College of Health and Human Performance of East Carolina University in Greenville, North Carolina. There are several activities you can do to burn 100 calories in 15 minutes.

• Try doing a cycle of push-ups, pull-ups, triceps dips and jumping jacks in 15 minutes. These high intensity calisthenic activities can burn anywhere from 100 or more calories in 15 minutes.

• A game of touch football, tennis or even basketball with no rest, can burn a 100 or more calories.

• Using a push mower instead of a seated mower is a great way to burn off the extra.

• Going up and down the stairs with no rest.

• Even doing 15 minutes of intense kickboxing can burn 100 or more calories. And if you forgot to wear shin guards and have a little bruising after your cardio kickboxing, try taking a warm Epsom salt bath or using a warm compress to help in the healing process. When the skin bruises, it’s caused by broken capillaries underneath the skin, which can cause that black and blue coloring. Or if you’re prone to bruising, make sure your eating enough greens in your diet, which are a good source of vitamin K. In addition, vitamin C is also helpful with bruising because it helps with collagen synthesis. If bruising last longer that a couple of weeks, you may need to see your doctor to make sure there is no underlying medical reason why your bruising easily or the bruising is lasting longer than normal

In closing, checking your baggage in at the airport is one thing but as far as the extra poundage is concerned, you don’t have to check it in. In fact, leave it in 2012 and start your New Years with a happier, slimmer and healthier you;-).

Refueling & Finding Your Center

Sometimes I get overwhelmed with the thoughts and feelings of everything I have to do and the biggest frustration is the lack of time. I’m finding this more, as I get older, in fact, time takes on a whole new meaning. It’s no longer this thing that “I can’t wait to turn 16 to drive or 21 to drink.” I remember thinking as a kid how a year seemed like an eternity and now the pages of time flip by so fast, I can’t help but say, “Where did the time go?” As we get to different stages in our lives, we take on new perspectives and our priorities change and things that we thought were so important may not be. Also our responsibilities and obligations start to add up and we sometimes loose ourselves in the midst of all the chaos.

Growing up, I always remember my mother having the heart of a giver and still to this day she does. If she had to, she would not only sacrifice her life for her family but she would give her last piece of bread to someone in need. Those memories stay in my mind and have helped shape me. I can’t imagine doing an occupation that doesn’t allow me to help or give to others. For me, it’s the ultimate high knowing that I did something helpful or good to someone else. It’s not to say that I have not been burned many times doing so but still I can’t imagine not giving. My hope is that others would do the same in return. However, there are times that I loose myself and who I am and I find my attitude towards life changing. Balance has always been a challenge, how much do I give or when do I stop or should I even help that person? Each situation is unique as well as the individual whom I consider. What I do know is, I can’t allow my heart to harden and I try to keep in mind that everyone makes mistakes and deserves another chance and the one chance maybe the changing one, so I try to use that as my guide but I’m also human. I always like to sometimes describe myself as a cup with many straws and sometimes I have too many sippers and not enough pours. So recently, I thought it would be a good idea to go on a trip alone just to feel what it’s like to not have any straws in my cup and to refill. The city and state I chose to stay in was Saint George Utah because I’d been there many years ago. And I relish in the fact that it’s a town that does not have a lot of busyness compared to the city. I also knew that the artistic landscape and vibrant shades of reddish brown was what I needed to bring fire back into my soul. Prior to the trip I felt drained, guilty for leaving my family, work left undone, etc…Long story short, I’m glad I took the time to make that trip. I can’t tell you how much it cleared my head and it allowed me to take on some new challenges. I think my favorite part of the trip was going on hikes alone and even though the weather would change dramatically at times, I still had this sense of freedom, calm and renewal being out amongst Gods creations. Of course it was hard to come back to reality but my thoughts and memories of my trip help sustain me.

Next year I plan on doing it again because there is a sense of peace that I found and this un-need to be surrounded by people I know all the time. I must  confess…it’s nice having the feeling of not having to be anything to anybody except to be you. A wise yoga instructor and a friend of mine once said, “the center of the center of you.” What that means to me is going back to the center of me and making that center stronger, wiser and better overall. It's not to say that I have it all figured out because I don’t and still have my own battles like everyone else and I by no means am close to perfect but what I do know is finding the center of you and what your all about is part of the key to making your life the best it can be. And sometimes you have to remove yourself from everything and everyone to be in that center.

The Best of the Best with Miriam Nakamoto

The best of the best…what comes to mind when you hear that phrase? If you’re someone who is extremely confident and believes you're the best, then perhaps you are. Or maybe your well educated or at a place in your life where you can say, “I’m better at being me now than I was in the past." And maybe that makes you the best as a unique individual. For me personally, I've always been fascinated with people whom in my opinion seem like the “best of the best.” They may not necessarily know this but their skill level, experience, accomplishments etc… makes them. Or they may be in a place where I would like to be or they may inspire me to reset my goals. The point that I’m trying to make is last weekend I had a great opportunity to train with, in my opinion the “best of the best.” When it comes to female Muay Thai fighters, Miriam Nakamoto  has a fighting record of 15-0 with 6 KO's and several title belts. From watching her fights, I knew right away that she is very talented at what she does and her confidence shows her ability in the ring. She moves with grace, ease and rhythm, it’s her unique fighting style. Training with her and watching her teach me how to throw kicks, punches and knees correctly was awkward at times because I felt like I had two left arms and feet. But watching her perform the movements was very graceful and effortless. This was no surprise since she has been fighting for over a decade. Fighting is a violent sport but she does it with great skill, technique and the knowledge knowing that if she does not perform at her best she could get injured.

From my experience training with Miriam at Combat Sports Academy in Dublin CA, it was a very humbling experience but also motivating and inspiring. And to be honest there were times when I wanted to give up and there were times when I was sparring with Miriam when I became very intimidated  and distracted meaning I had to keep my mind focused on what she taught me and utilize those skills in the ring verses wanting to do a 50 mph dash out of the ring lol. Out of this whole experience, I couldn’t help but to think back to this past June when my family and I did our yearly trip up to Huntington Lake where I always try to challenge myself at doing something new. Whether it’s rock climbing, hiking at a high elevation, experiencing heights with no fear or going on solo hikes. For me as time passes, I’m gaining a greater understanding of what I’m capable of and what I’m not. . However, the "nots" shouldn't  be used as a block or telling myself, “you can’t achieve that.” It’s a time when I reflect back on people whom I know are achievers or in my eyes are the “best of the best.” And in my opinion the ones who are the “best of the best,” don’t make that claim. They just view themselves as doing the best they can do as individuals. 

In closing my thoughts are, everyone should try to be the “best of the best.” Meaning the best you can be and not set unrealistic goals but at the same time don’t limit yourself. In the end, you will be surprised what you can accomplish when you set your mind to it and allow others to inspire you.

Ways to Better Handle Stress

What do you do when you’re in a stressful situation? What is your reaction to the stressor? Some people resort to eating, others may suffer from mood swings or even negative behaviors. Stress is one of those things that cannot be totally eliminated. In fact, there are good stressors such as the anticipation of something exciting happening that your looking forward to. And then there is the stress that we all know too well and that’s the one that can affect our well-being in a negative way such as chronic stress. There are several forms of chronic stressors for instance, life difficulties, role strains, chronic strains, community-wide strains and daily hassles (Romas, Sharma 2010). Chronic stress can affect hormones, which in turn can affect weight loss, eating, sleeping patterns and in the long run can shorten your lifespan. How can you better cope with stress? Here are something’s to consider. If the stressor is something you can change such as a job, it may be a good idea to consider changing jobs. In such case you have to ask yourself, "Do I want to live a happy healthy life or continue watching my health diminish?" If what your doing is not making you happy then consider making a change for the better. Are there people in your life who are affecting you in a negative way? Maybe it’s time that you let those people go. No matter how hard you may hold on or try to change that person or individuals, realize that some people may never change and if they want to change they are capable of doing it on their own. Especially if you’ve given them guidance and have always been there for them but yet they never truly change. This is hard for people who are givers but understand your actions have planted plenty of good seeds and now it’s up to the individuals to make the change.

Most stress can be reduced or eliminated based on our actions. This can be hard at times when an issue is overwhelming. The best starting place is with you. When you’re focused, at peace with yourself, in a healthier state and spiritually whole, you can make better judgment. Ultimately having an end goal is very helpful. Making small healthy changes in your diet can help your body better cope with stress. Exercise is always helpful because it helps to increase endorphins which help with mood. Also weight loss  to help reduce health problems. Making sure your getting adequate rest will help with performance. Being in a spiritual state that allows you to be at peace with yourself is vital. Being in a peaceful spiritual state will teach you that you can only control so much in this life and the rest is given to God. Being at peace with yourself can be achieved through meditation. A simple form of meditation to start with and can be done anywhere is  called “loving kindness meditation.” This can be performed anywhere and it starts by thinking about someone who is close to you and sending them a mental blessing or thinking of them in a positive way.  For example, "I wish you wellness, happiness and peace.” And then wish the same things back to yourself. When you think on these things, it will bring you tranquilly and solace which in turn will help release any stress and tension.

One of my favorite ways to reduce stress besides exercise and martial arts is laughter. I maybe somewhat from the "land and of the easily amused" but one things for sure, my days are better when I've spent a good portion of it laughing. Sometimes by best friend from high school will send me a humorous text that will send me into an hysterical laugh and I will send one back and that really sets my day off to a good start.

Works Cited:

Romas John A, Sharma Manjo. Practical Stress Managment. San Fransico: Benjamin Cummings. 2010. Print

Rewriting Your Priority List

This weeks blog is about reflecting back on yourself and where you are on your priority list. Too many times life's complexities, commitments, stresses and other issues get in the way of putting ourselves first. Some how we think neglecting ourselves and doing everything else is more important. "Putting the additional hours in at work will allow me to get further ahead." Or "I’ll exercise later once I finish...(you fill in the blank)." Or perhaps the weekend comes and there are too many things going on and it makes it difficult for you to keep up your workout routine. Or your thoughts maybe, "I’m under a lot of stress right now and as soon as things get better then I’ll start eating healthier and exercising." But the reality is things never really get perfectly better. We all know the excuses and have been there at one point or another. But I want you to take the time and reflect back on your reason or reasons why you don't put yourself at the top of your priority list? What are the pro’s and cons of putting you first and then considering what should be next on the list. From my own experience putting myself first always out weighted the cons. And from my personal history I am a workaholic by nature and some how I manage to find completeness in my busyness. However, if it were not for me getting up early every morning to have my time to exercise and eating healthy, I don’t think I would be able to juggle being a career woman a mother and have a complete family life that includes friends. Sometimes it seems as if my priority list continues to grow. But one things for sure and that is I will always be at the top of that list and everything else will follow. Because the reality is when our time is up here on earth those priorities that you put before you will still remain and the things that should have been at the top of your list will suffer the most. So in my opinion, you should be first on your priority list and then family, friends etc… Also keep in mind that spirituality is a part of you and should be at the top of your list as well. Because the two are one and that's what will make you whole. Some of the most amazing people who are a part of my life have taught me this from their own experiences and I've learned this on my own. So this coming week, rewrite your priority list making you number one;-).

Water is more than a hydrator

Water has many functions in the body. In fact, “70% of the human body” is made up of water. Water helps to remove toxins from the body, aids in absorption, regulates body temperature, circulation and excretion. It also assists in the “utilization of water soluble vitamins.” Water also plays a vital part in losing weight and maintaining weight loss. It does this by suppressing the appetite and aiding in metabolizing fat. According to Donald S. Robertson M.D., M.Sc author of The Snow Bird Diet, says studies have shown that if water is decreased in the diet, it will cause fat deposits to increase. However, drinking water can reverse the affects. When water is not consumed in optimal amounts, the kidneys are not able to function properly. When this happens, waste is passed on to the liver to metabolize. The main function of the liver is to metabolize fat into forms of energy the body can utilize. This is intercepted when the liver has to do the work of the kidneys. This results in less fat being metabolized by the liver. Water also helps to reduce fluid retention. This happens when not enough water is consumed so the body goes into survival mode and retains water. Water also helps with muscle tone by allowing the muscles to stay hydrated and contract with ease. In addition, water helps with sagging skin from weight loss by allowing shrinking cells to hydrate which plumps up the skin leaving it with a healthier appearance.

Most people should drink 64oz of water a day but this can vary based on sex and weather conditions.

Your body prefers carbohydrates, when it comes to higher intensity exercise

Your body has its preference when it comes to fuel for energy. Whenever exercise intensity increases from low to high, the body switches to glucose and glycogen as the main source of ATP. Metabolically more energy is created in the mitochondria (ATP) due to the aerobic breakdown of carbs compared to fat. As exercise intensity increases, fast twitch muscle fibers come into play (because of their enzymes). This makes them better equipped to use carbohydrates for ATP production. Keep in mind that higher-intensity exercise will also produce epinephrine production, thus increasing the metabolization of carbohydrates. And for those who are not familiar with fast twitch and slow twitch muscle fibers. Fast twitch muscle fibers come into play with higher intensity activities and some people may have a genetic make up where they have more fast twitch muscle fibers. For instance bodybuilders may have a higher amount of fast twitch muscle fibers. Compared to long distant runners who may have a greater amount of slow twitch muscle fibers.

Avocado is more than just guacamole

Most of us strive to make healthy food choices or at least eat things that are not so healthy in moderation. But for some of us moderation can be hard. For me personally homemade freshly baked pastries can be a weakness. But what you use in the ingredients can make those baked goods not, so bad after all. For instance, when baking try substituting butter with avocado. This can be done by using pureed avocado at a ratio of 70% butter to 30% avocado. If you find that the taste and texture are up to par, try doing a ½ & ½ ratio. Avocado can provide that satisfying fatty texture and taste because of its high monounsaturated fat content. A tablespoon of avocado provides 23 calories compared to 100 calories found in a tablespoon of butter. Avocado also helps to reduce the risk of heart disease and provides fiber; cancer-fighting folate and potassium that can help regulate blood pressure.

Feeling Defeated?

A friend of mine posted the other on her Facebook that she felt defeated and my response was, “we must have had the same day.” I would be lying to say every day was a good day and I have no idea what defeat is. But the reality is, we all feel defeated at times. For me it’s a pride thing and to admit I have been defeated is like agreeing to lying on a bed of nails. But sometimes, I walk away stronger or I learn a lesson. And other times I don’t know what to make of the situation that trying me. But on occasion relief can come from someone you may or may not know. My day of feeling defeated was Friday last week, when just about everything started to go wrong and there was no “easy or pass” button to push, so the only choice was to deal with it or walk away. But a few things happened that reminded me that I was not completely defeated maybe just being tried? My relief came the day before Friday when I took a Yoga class that was taught by a very talented friend and colleague by the name of Claudia Sanchez who teaches a Functional Yoga class at Fitness 19 in Yucaipa. Besides gaining relaxation and stretching my body past its limits, she also took the class through a visual therapy session. During this time she told us to picture a positive word and believe it in your heart and mind that it applies to you. By the end of the class I had a better sense of control in my life but who would of known I would have needed that the most the next day. I consider Claudia a God sent and a genuine person who cares for others well-being. Most Yoga classes last about an hour long but her class is an hour and 30 minutes that is well spent stretching your body and taking your mind on a visual journey that will help you to tap into your spiritual welling being. God uses people in many ways and he certainly used Claudia that day to prepare me for Friday. When Friday arrived, the day gradually drained me but by the end of the day, my son brought a big smile to my face. He was just as excited, as I was to use my new rowing machine that came via Fedex. In my house getting a new piece of exercise equipment is about as exciting as Christmas is for a kid. I consider exercise my sacred time not only to strengthen by body but a time to myself where I can gain greater strength on the inside.

Looking Fear In The Eye

What does it mean for you to face your fears? Simply avoid them, walk away or confront them? Every year my family and I spend a week in the Sierra’s and this year we did not have plans in place as to what sites we would see. But we planned based on how we felt, once we got there. For me personally, I used that time to face some personal fears and struggles. My goal was when the trip was over; I would a better person based on the standards I set for myself. I knew that I wanted to do away with some negative things in my life, so I personally spent a lot of time meditating in the forest, doing solo hikes and early morning runs through the forest. It's during this time, that I gain a sense of freedom and infuse myself with nature and God. Last year I took the liberty of facing my fear of heights by doing things that pushed my limits. And this year was the same perhaps a little more daring. So I decided to sit on a cliff that was about 1500 ft. This was hard because I felt panic set in but after a while I told myself I have nothing to fear except my thoughts of fear that I create. My point is, I gave myself the power over the situation and not the situation, power over me. The results were a great release. I continued to face my fears by standing not too close to the edge of a cliff but close enough where I felt uncomfortable. But once again I told myself that I have control over the situation and it’s ok. Once I felt comfortable, I was then able to close my eyes. But to be honest, fear started to creep in and once the wind began to pick up, I opened my eyes because I felt panicky. It was at that point that I knew I had control over the situation and what I don’t have control over, God does, so I let go of my fear. This time when the wind picked back up, I closed my eyes again and I imagined all my doubts and fears being blown away with the wind. It was at that point the wind brought me a calm and panic did not exist.

I could go on about how I faced my fears but I won’t, however I will share one more story during my trip. One morning I decided to do my am kayaking across the lake while it was still early. I consider this a special time for me so I want to take advantage of it before everyone else is up. On my way to the lake, ironically I encountered a bear, which is one of my fears. Once the bear got a glimpse of me and I of it, we both darted in opposite directions. This is not what you should do if you encounter a bear. In fact you should make noise if you’re planning on hiking or doing any outdoors activities where you may encounter a bear. This allows them time to get away from you. The reality is, they want nothing to do with people. Long story short, I was startled and I said to myself do I really want to do any activities alone? I did anyways and strangely I faced a big fear by doing solo hikes, runs and other activities. But I also was smart and took some precautions in case I encountered Yogi again. I never did and I walked away from my vacation feeling a sense of renewal and what should take priority in my life. I don’t recommend doing what I did but it was something that I had to do for myself. But what I do recommend is that you face your own fears.

Beetroot Juice Can Help You Exercise At A High Intensity With Less Effort

A new study out of the Maastricht University of Netherlands reveals beetroot juice can reduce the amount of oxygen needed in muscles during exercise. The study showed that cyclist who drank this beverage on a regular bases for six days prior to a 10k were able to complete the race at a faster rate compared to the placebo group. According to researcher Naomi Cermak, Ph.D at the University says, “Beetroot is high in nitrate, a chemical compound that reduces the amount of oxygen your muscles need.” What this means is people who exercise and consume beetroot juice regularly are able to exercise at the same intensity but with less effort. If you’re wanting to give this a try, you can start by diluting a glass of beetroot juice with water. You can also add a squeeze of lemon to make it more palatable, depending on your taste buds. This also counts as 1 or 2 veggie servings depending on the amount you drink. Beetroot juice is also used to help lower blood pressure for those who are hypertensive.

Beetroot juice is also a source of vitamin A, B1, B2 , B3, C and folic acid as well as folate. It’s also a mineral source for magnesium, phosphorus, sodium, potassium and calcium as well. It also contains trace amounts of copper, selenium, zinc, iron and manganese.

If your wondering where to purchase beetroot juice, you can purchase it at Clark's Nutritional Centers, your local Sprouts or other health food store.

Interesting Health Related Facts & Studies

For this week’s blog, I threw together some interesting facts and studies that you may or may not be aware of.

The Journal of the American Board of Family Medicine printed a study that showed the participants involved who supplemented with 1000mcg of B-12, for a 6-month period had a reduction in symptoms from canker sores. And other tongue related issues. These symptoms included, a reduction in pain and duration in the amount of sores.

What if there was another way to reduce the amount of food you consumed? A study that was printed in The Appetite shows the color red just might do that. The Appetite is an international journal that focuses on behavior, related to nutrition, culture, sensory and “physiological influences on choices.” This publication revealed that women who ate and drank from crimson colored dishes consumed less. Compared to women who ate and drank from blue colored dishes.

A study from the University of Exeter, revealed that people in the work place who consumed chocolate regularly were less likely to do so, if they went for a brisk walk.

A 2001 study that was published in the Asian Journal of Andrology showed that the hardy root plant known as Maca improved seminal volume and sperm motility in men. Maca is native to Peru and Bolivia and grows best at harsh high altitudes. Maca is known for it’s aphrodisiac affect in men and women and balancing hormones.

If you have any questions regarding the material I use in my post or have a health and fitness related question, feel free to email me. I do enjoy reading your emails and your questions inspire many of the blogs.

Characteristic Hearts of A Woman

In honor of Mother's Day, I'm celebrating all the women in the world who may or may not be a mother. But women of character, beauty, strength, grace and heart. This blog titled,Characteristic Hearts of A Woman is dedicated to you.

Gods gift to the human race, woman who could never be replaced. A creature with a heart of many, only she can explain each intricate function. Inside and outside beauty beyond words captivating men by her outside allure. On the inside resides, life experience, knowledge, love, compassion, heartbreak and stories that could be told more than once and every time bringing new meaning. She may even be described as a rubiks cube of complexities. How would you define a woman? Some women define themselves by their family connections, the woman of the house, the glue that holds it all together, the shoulder to cry on, the friend that understands when all hands give way. Or she is she, uniquely her own and what makes her great is… her.

A mother can read her child’s tears, a gift that was given the day she gave birth. A life bringing new life with a different meaning. The sound of a baby’s cry is more than a noise it’s the sound that he or she needs to be held or loved. Maybe the cry of hunger echoes in its screams that only a mother can interpret. A mother who loves even when her child walks away with words of anger. She is willing to forgive but the pain may never be forgotten. She is willing to sacrifice her life for those who are close to her. Time will strengthen her heart and mind and the love she has will burn as an everlasting flame. When all else fails a mother’s love will never fade.

The virtues of a woman are a heart of many that only she can explain each intricate function. She’s a mediator in chaos or the level head in the midst of uncertainty. Men may think of a woman when emotions are at play or heartbreak takes place. Perhaps the one who loves when no one else loves or cares when others don’t? A woman is a creature of many hearts that receive and distributes the lifeblood to those who are near and far. She is more than a sight of femininity or sensuality. Although her beauty is beyond her skin its vision attracts the opposite sex as God meant it to be and under the right circumstance, the two can become whole. All this begins by the presence of a woman. A puzzle of many pieces beyond sex and lust, she contains an inner beauty whose attraction resonates from her existence and heart of hearts. Woman is life, character, beauty, heart, strength, wisdom, friendship and honor. Woman is indeed beyond a vision of elegance and pulchritude. She is a frailty not weak but genuine, a heart beyond gold, a life given to love. She's been through the fire and the outcome is refinement. Her identity maybe her family, friends, work or hobbies but never be mistaken she is her own depending on how she shapes it. Her gift is her life and what she has to give is beyond money or payment but of value immeasurable. Ask her how much she is willing to pay? I would give my life for my child, my heart to my loved ones, my time and shared pain, all for a friend in need. I am willing to relive my own atrocities as a sacrifice to bring you peace and comfort. And sometimes the tears that I shed equate to a vast amount of blood loss that no tourniquet can end. Only time and slow healing can stitch my internal wounds. But nonetheless, all this I would do as these are characteristics of the many hearts I have as a woman.