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Day 28 of our Paleo Challenge

"I get plenty of sleep every night, and my body appreciates how I take care of it." ~Louise Hay

Welcome to Day 28 of your 30 day Paleo Challenge. Today January 31st you will record your points from 1/30/16 by Midnight. (As a reminder I will not except posts after Midnight)

I still give my kid's cereal and I TRY and choose what I thought was better than most. Only to find out NOPE its still bad and laden with sugar. Watch a quick video here about cereal

AND another creepy read about what we still allow to have in our food that other countries have banned. READ ON

Many nights I awaken every hour until I finally surrender and just get up. I never thought of eating more food before bed, or getting natural bedding. Here are some great tips if this happens to you...READ ON

This might also be a good time to re-do your workout to see if you score has changed from day one. And if you are ready go ahead and send me your after photos and post your measurements. This will give me a head start on calculating your percentages lost.

Paleo Challenge Points Jan 2016

 

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Day 24 of our Paleo Challenge

Are you an "overexerciser?" The Female Athlete Triad is a group of three signs commonly found in female athletes and over-exercisers that negatively affect overall health: amenorrhea, osteoporosis, and disordered eating. Literature suggests that up to 60% of female athletes experience at least 1 of the symptoms of the Triad. Read On

The Big Dairy Debate Milk is the  ranked #1 in the allergy food list.  Read More HERE This is a rather lengthy research article but it is worth sitting down and skimming through it.

Welcome to Day 24 of your 30 day Paleo Challenge. Today January 27th you will record your points from 1/26/15 by Midnight. (As a reminder I will not except posts after Midnight)

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Day 22 of our Paleo Challenge

Today is Day 22 = January 25th of our 30 day Paleo Challenge. almost thereToday you will post your success from Sunday 1/24/16.

Since we are almost near the end - please share with us how you feel? Are you meeting your goals that you set for yourself?

Under the E = points please share with us what you  have been doing to earn the 2 points.

Fitness Challenge Begins Today.

You will perform As many Up-Up-Down-Down Planks as possible today. For every 10 completed up-up-down-down  you will record 1 point. 10=1 Record and Report your scores tonight before midnight. Try and stay as consistent as possible with this task. 

Along with this challenge you will perform  Wall Sits. You will hold the wall sit as long as possible and rest when you need to. When you are resting the clock stops...and restarts when you get back down into your wall sit. For every 5 minutes of wall sitting you will record 1 point. 5=1 Report your scores tonight before midnight. 

You are all Winners!

Paleo Challenge Points Jan 2016

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Day 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.

Ingredients:

  • 1 large onion, diced
  • 1 tbsp olive oil
  • 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 2 tsp ground cumin
  • 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
  • 1 tbsp ground turmeric
  • 2 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
  • 3 cups sweet potatoes, peeled and cut into 1-inch pieces
  • 8 cups organic vegetable chicken broth
  • 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
  • 1 lemon, juiced
  • optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!

 

 

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Day 13 of our Paleo Challenge

Paleo Challenge Points Jan 2016 Today is Day 13 January 16th of your Paleo Challenge. Today you post points from yesterday 1/15/16

Lets talk about nuts. Can you do your Paleo Challenge with out them?  "I’m sorry to suggest that these incredibly convenient packages of yummy goodness are not the best choice. Did you know that 18 almonds has 168 calories? And about 15 cashews has 165 calories! If you are trying to drop a few L.B.s you might want to rethink your intake of nuts.

If you have health issues that clearly indicate complete avoidance of nuts (like an allergy, sensitivity, unresolved inflammation, leaky gut and/or autoimmune disease), there isn’t a reason to omit them altogether.  Consider nuts an emergency snack food, a special treat, and a lovely way to make salads and veggie dishes a little tastier". Read more here Soaking your nuts are a must in my opinion Read why

I know I hear you saying but I don't have any sensitivities or autoimmune disease. Lets be clear what those definitions mean.

Sensitivities can be defined as waking up with a stuffy nose, seasonal allergies, dry skin, acne, joint pain, headaches, ill health (your sick) You have to remembers your immune system starts in the gut and if you have some issues that you are trying to avoid well....

Inflammation can be defined as FAT! you are trying to lose weight, get rid of the blotted stomach, heart burn, constipation, diarrhea. You get the drift.

Do you take thyroid meds? Then you have an autoimmune issue.

nuts

 

Calories in food and drinks http://www.calories-in-foods.com/

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Day 7 of our Paleo Challenge

Today January 10th you will post points from Saturday January 9th. This must be done before Midnight tonight or a zero will be given.

"If I can't give it up for 30 days, then I might need a pamphlet"                 Michelle

ALCOHOL

How does it effect your athletic performance and weight loss goals? Alcohol can negatively effect protein synthesis. To achieve muscle growth, you must have a positive muscle protein balance. If you don’t consume enough protein or exercise enough, your muscle breakdown may exceed your muscle gains, leading to a catabolic state in which you are losing muscle tissue. In one study alcohol suppressed protein synthesis and caused myopathy in many cases. Myopathy is a condition in which muscle fibers do not function properly, resulting in muscle weakness or loss of movement.

Alcohol decreases testosterone. And yes even women need testosterone. Testosterone is a key hormone within the body that allows muscles to grow and regenerate. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance. The presence of alcohol in your body triggers a multitude of chemical processes, including the release of a toxin from your liver that attacks the amount of testosterone you have. In a 2009 study alcohol showed a decrease in testosterone and an increase in estrogen.  When estrogen levels are high an abundance of symptoms come about. Blotting, weight gain, low sex drive, thyroid dysfunction, hot flashes, just to name a few.

It causes dehydration and depletes your energy. A reduction in your body’s ATP can result in a lack of energy and loss of endurance. In addition, water plays a crucial role in the muscle-building process, as muscles alone are 70 percent water. So even if you are just slightly dehydrated, your muscles will suffer for it.

Alcohol increases fat storage.

Alcohol disrupts your sleep.

Alcohol delays the ability for your body to recover. Giving you long onset of muscle soreness.

Fitness Challenge

Today Sunday you will do as many burpees as possible in your awaken hours. Click on the word burpees to watch a demo video. Record your reps by midnight. Good Luck!

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Healthy Eating Makes Good Medicine

food Do you spend more time in the doctor’s office than you would like? Maybe your child does? My son was one of those sick kids. He always had a runny nose, his eyes were always red, he had eczema, unexplained rashes, and we discovered that he was allergic to our pets. His ill health turned into asthma.  If I knew then what I know now – we would not be trying to undo what was done so many years ago. Ill health starts in the gut.

The power of healthy eating, and the use of whole foods can rebuild total body health. Early in American history, people ate clean, nutrient dense food like grass fed meat, vegetables from their own gardens, butter, raw milk and cream, free range chicken and eggs. Before the 1900’s, Americans rarely died from heart disease or diabetes. Today, despite millions of dollars spent on health and research, we experience a much higher rate of heart disease, diabetes, and cancers. Foods are chosen for convenience instead of nutrition, and our government sponsors a healthy eating guide based on data not on the science of it all.

Return to the traditional diets our ancestors enjoyed. Begin with whole, real foods that are naturally low in carbohydrates, rich in protein, and natural fats. Avoid artificial and processed foods. These types of foods rely on chemical additives for flavor, appearance, and texture. They are genetically modified for a cheap price. Generally these foods have a long shelf life.

The main idea is that we are not genetically adapted to eat the processed foods invented in modern times, and when we eat these foods, they make us sick. Taking an antacid or an anti-blotting or gas relief pill is not normal and it may mean that you have intolerance to a particular food source.

Using whole foods as medicine to treat and heal chronic illness and to support health without the use of modern drugs. Most health problems are based on an unhealthy diet which is too high in carbohydrates, and low in real whole foods.

Foods should be as close to their natural state as possible. Poultry, including organ meats, beef, pork, lamb, chicken, turkey are good choices and grass fed meats and poultry are preferred. Choose to eat any wild game, fish, and eggs. Include salad greens, celery, carrots, mushrooms, cucumber, spinach, broccoli, summer squash, peppers, onions, tomatoes, chard, avocados etc. All fruits, all nuts such as cashews, filberts, pecans, walnuts, macadamias, pine nuts and pistachios are great choices. Choose seeds such as pumpkin, sesame, and sunflower. Keep grains and dairy to a minimum or avoid them all together. Grain based foods, and dairy sources cause gut inflammation, leakage and heart burn, which necessitates the use of antacids, interferes with pepsin, and this starts a cycle of gut problems.  Switching to healthy eating which emphasizes healthy fats and protein can transform into good medicine.

“Our digestive system holds the root of our health.  If those roots are not healthy then the rest of the body cannot be healthy.  So the treatment of any disease has to start in the gut.”  Dr Natasha Campbell-McBride, MD.

 

original source www.theindnews.com

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Day 2 of our Paleo Challenge

Welcome to Day 2 of your 30 day Paleo Challenge. Today May 5th you will record your points from 5/04/15.

Facing this week’s challenges… click here to read more.

Did you forget what to record?

DAY 2-31:

1. Daily Entry of Points

On each day, from Day one (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.

2. Points Categories

  • Three Standard Point Categories: Nutrition, Exercise, and Lifestyle Challenges

 Nutrition

Challengers start each day with 5 nutrition points When a challenger breaks a nutrition rule, they lose a point. When a challenger has a sip of alcohol they lose all points. A loss of all 5 points, results in a zero (0) for the day When entering the nutrition score, enter the number or points KEPT out of 5

Exercise

  • Challengers start each day with zero (0) exercise points.
  • Earn two (2) points for exercising (working out) for at least 20 minutes
  • Criteria for determining “what counts as exercise”:
    • This is NOT a game of doing a crazy exercise routine every day, score keeping, or judging.
    • Here it is, plain and simple: Did you intentionally spend 20 minutes doing something that YOU would consider exercise?
    • If the answer to that question is yes, then score yourself a “YES” for that day.
    • How does the Paleo Challenge define “exercise?” Something that elevates your heart rate, helps build any of the 10 general physical skills (strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, accuracy), or gives you a chance to actively recover.
    • Active recovery must be of a duration of AT LEAST 20 minutes.
    • This means that some days players will do a regular workout – go to the gym or put on running shoes – and some days they will just move – take a light jog, do yoga, ride their bike, skate at the beach, play frisbee or soccer, go surfing, or even walk to work rather than drive.
    • It is up to each individual to determine if they exercised or not.
    • Rest Days are important. Can exercise hinder your gut health? Read here to understand more

BONUS Points

  • Players start each day with zero (0) Bonus points.
  • Earn bonus points for completing the prescribed challenge for that week
  • The challenge category rotates periodically and will include things like drinking water, sleep, exercise, mobility, etc.

Note: DAY 30 is the last day players follow the required daily check-in rules of the game. DAY 31 is the last day players enter their daily check-in score for the previous day.

3. Specific Nutrition Rules Any infraction of the specific nutrition rules costs a challenger a point. Will challengers “break the rules” and lose points during the challenge? Yes! This challenge is about choices, not perfection! Should challengers do everything they can to earn their points? Absolutely! That’s the game! CAUTION: READ YOUR LABELS    non paleo ingredients hide in the strangest places. Go Here for a helpful Shopping-List

  1. Grains or Starchy Carbohydrates

Allowed: You may consume sweet potatoes and yams. Lose 1 point per infraction of: Any grains or starches, e.g. wheat, barley, rye, starchy potatoes (white, yellow, or purple interior), rice (white or brown), bread, pasta, quinoa, corn or soy (including their oils).

  1. Sugars or Sweeteners

Lose 1 point per infraction: of any sugar or sweeteners (organic or not) e.g., honey, agave, coconut sugar, nectar, evaporated cane juice, stevia, anything ending in ‘OSE’ ,or artificial sweetener.

  1. Dairy

Allowed: Butter Lose 1 point per infraction: of any milk, cheese, sour cream, fermented dairy (yogurt, kefir), or other dairy products.

  1. Alcohol, Soda, Juice, WHEY

Allowed: Kombucha (unsweetened), fruit puree (i.e. apple sauce, whole fruit pureed, any fresh juices, or store bought veggie juice, lime juice, lemon juice. Unsweetened Almond Milk, Unsweetened Coconut Milk, Unsweetened Coconut Cream, Unsweetened Coffee, Unsweetened Teas Lose ALL pointsper ANY infraction of:  beer, wine, spirits (of ANY amount/size), soda, diet soda or fruit juice.

  1. Artificial Ingredients or Processed Foods

Allowed: Nothing Lose 1 point per infraction of: just about everything that gets put in food that you wouldn’t find in your own kitchen. From guar gum to red dye #5, if it’s used to “process” food, it’ll cost a point. If you don’t know what is in a food, it is the same as eating a food that contains a not-allowed ingredient. This will cost you a point. Be smart. Plan ahead. Call restaurants. “Be that guy”.

  1. Portions Just like your workouts, the honor system is in place for all food reporting. Portions size does matter. 1 piece (or bite) of pizza counts for 1 point, 2 pieces counts for 2 points. A whole, un-sliced pizza is not one portion. The same rule applies for any drink alcohol, soda, or juice. One glass, shot, or portion counts as a total lost. So it’s clear, ANY amount of alcohol counts for a loss of ALL points, even if it’s just a sip of wine or beer.
  2. Foods like sandwiches, pizza, cake, milkshakes, frozen yogurts, etc which contain more than one forbidden ingredients only count as 1 point per violation.
  3. Do not consume carrageenan, MSG, guar gum, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.

**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.

  1. Do not  re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.

*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.

DAY 31:

This is the day during which you measure and record exactly where you are at the end of the challenge.

1. Get Body Measurement – circumferential measurements in inches.

2. Test your current fitness level

  1. Repeat the same workout you did at the beginning of the challenge.

3. Enter your score on this website on Day 31.

 

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January 25th Day 14 of our Paleo Challenge

Tree nuts are one of the top allergens and most common food sensitivities. read more here

If you continue to eat something that you have an allergy or sensitivity to, it is very difficult for your gut to heal and for your immune system to deactivate.  Additionally, the fiber in nuts and seeds can be difficult to digest, particularly almonds, pistachios and hazelnuts which is an additional way that some people can be sensitive to them.

I find soaking nuts helps me digest them. After soaking I put on a cookie sheet in the oven for 12 - 24 hours depending on the nut. Here is a blog site with soaking instructions.

Welcome to Day 14 of your 30 day Paleo Challenge. Today January 25th you will record your points from 1/24/15 by Midnight. (As a reminder I will not except posts after Midnight)

Post your reps for lunges tonight.

Paleo Challenge Points Jan 2015

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