Muesli For Breakfast: Day 110

Evolution Two – week Four

Friday, June 19, 2009

Hello Folks,

This morning I made my own muesli. Apparently, it is also a very good source of protein etc...probably because it is made of oats, flakes, nuts and dried fruit. I figured I could save myself a little money making my own batch; besides muesli is expensive otherwise. So I picked up a lot of different ingredients to give it a try. Here is my recipe...

Soy flakes
Whole Oats
Rye Flakes
Spelt Flakes
Raisins
Cashews
Currants
Dates
Almonds

I mixed it all up and made a 5 gallon tub of muesli for about 20 dollars. One of the reasons I am making my own muesli is because studies have shown that when you eat breakfast with a low Glycemic Index the body can break down fat faster than a high Glycemic Index meal. Muesli with milk, fruit and apple juice is considered a low GI breakfast. A high GI breakfast might include sugary cereal, white toast; including cornflakes and milk, white bread and jam and a fizzy, sugary drink.

A scientist from the University of Nottingham, Dr Stevenson, did a study of this phenomenon and revealed, “We concluded that consuming a low GI breakfast increases fat oxidation both at rest and during subsequent exercise. A low GI breakfast also had an impact on appetite, with test subjects feeling fuller for longer after they’d eaten these types of foods.” (ANI)

Exercise: Continuous Training, Interval (45 min. running)

Menu: Veggies and Protein and Muesli (smile)


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: A little effort saves a buck.

Spelt Vs. Wheat For Blood Type: Day 109

Evolution Two – week Four

Thursday, June 18, 2009

Hello Folks,

I wanted to talk a little bit about why I have decided to eat Spelt bread instead of Wheat bread. I recently spoke with a friend of mine who read Eat Right For Your Type by Peter J. D’ Adamo. She said that in his book he explains reasons why he thinks that if folks eat a diet consistent with their blood type history that they will find greater success with weight loss and overall feeling better.

I had skimmed the book years ago when I was a vegetarian and decided it wasn’t useful for me, and I will tell you why. I am blood type 0; according to Adamo my blood ancestry goes back to the hunter gatherers. That means my diet should look something like their diet. Since I wasn’t eating meat I didn’t think it was practical for me.

Then, ironically, when I was 25 I developed an interest in living off of the land. I spent a lot of time learning how to make bows and arrows and buckskin clothing. I was hyper focused on becoming a primitive skills expert, and yet I was still a vegetarian. I knew it didn’t quite feel right to have the two conflicting interests. I had made the decision when I was 20 to become vegetarian after reading about how animals were being treated in meat factories; when I decided to eat meat again (only a lit bit), I decided to only eat fish at first.

Then I moved toward wild meat and finally organic and free range. I felt ok about my decision knowing that the animals were treated better. I even started eating wild food. I noticed a big difference in how my body responded to the dark leafy wild greens I was eating. I would fill up really fast on that kind of diet.

The more I experimented with food the more I learned about how my body responded to different kinds of food. I noticed I would gain weight when I ate a lot of bread and pasta. I also craved bread and could eat a whole loaf of my favorite bread. My diet was very unbalanced at times and then very clean at other times.

One time I was living in the desert and I ate mostly rice and beans, which is basically a one-food diet. I think I really detoxed myself then, because I felt really good, but I didn’t eat anything else with protien but the beans. I was hiking one day and someone gave me their GORP with nuts in it. Not soon after I noticed a marked difference in thinking clearly.

Anyway, clearly there is something going on with how our bodies respond to food and perhaps genetics is connected. Adamo recommends Spelt bread for Type O people instead of Wheat. I don’t know for sure if it works yet, but it couldn’t hurt to give the Spelt bread a try. Since my history with bread is to gain weight…I am wondering if eating Spelt will be a good preventative technique. I have been buying a really tasty kind at my local co-op market and don’t feel Wheat deprived at all.

Aparently the benefits of spelt bread include…
One of the original grains (closer to my ancestors)
More nutritional than Wheat
Can be grown without fertilizers, pesticides, or insecticides
Righer in essential amino acids
Higher vitamin B, which controls carb, fat, and protein metabolism
Higher in soluble and insoluble fiber
More protein than Wheat
Low in gluten, and has high levels of crude fibers which helps eliminate gluten
Easy to digest

Sounds good, doesn't it? We'll see.

Here are the pictures...
June 18, 2009: Day 109

Exercise: Interval

Menu: Variety day


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Every time is a new time, a new day, a new result, a new chance.

Superset Power Training: Day 108

Evolution Two – week Four

Wednesday, June 17, 2009

Hello Folks,

This morning I did my Superset power training. I experimented with doing 4 different exercises for each body part. I focused mainly on my chest, back, abs and Quads today. I alternated between chest and ab exercises and then back and quad exercises. For the last set I did all four exercises in a row instead of alternating.

So I set my watch timer for 2 minutes and did an exercise for as long as I could, then jump rope until the timer went off and then did the next exercise. It looked kind of like this...

Push – up + J rope + Sit – up + J Rope + Dumb bell chest press + J rope + Leg raises + J rope + Total gym chest press + J rope + side plank + J rope + band chest press+ J rope + crunches + J rope

And then to finish

Push – up + Dumb bell press + Total Gym chest press + Band chest press + 1 min rest + Sit –up + Leg raises + Side plank + Crunches

Then repeat for Quads and back...

Sounds simple, right?


Here are the pictures...

June 17, 2009: Day 108

Exercise: Superset Power Training

Menu: Liquid veggies and protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Your limits are defined by the agreement you have made about what is possible. Change the agreement and you can dissolve all limits.

Five Favorite Protein Sources: Day 107

Evolution Two – week Four

Tuesday, June 16, 2009

Hello Folks,

I am in for a busy day! Tonight I have a softball game on top of everything else. I wanted to share with you my top 5 favorite sources of protein besides fish...etc. I have been thinking a lot lately about how I can limit my meat intake and keep up a high protein diet. I only eat free range and organic meat, but I still feel a desire to limit it. Here are my top 5...

Quinoa
Oats
Cottage Cheese
Beans
Eggs

I want to talk more about these foods, but I will have to save it for later as I still need to get ready for work.


Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: The reality of life speaks to us in silence.

Keeping Up: Day 106

Evolution Two – week Four

Monday, June 15, 2009

Hello Folks,

Well, it is the beginning of a new week. I am already a little tired today! It is sometimes hard to keep up with everything. I am keeping track of my food this week. I put everything into portion sizes, so it will be easier for me to grab things on the go; my own version of fast food!

I am pretty tired and my brain is not working up to full speed, so I am going to keep this one short. Talk to you later!


Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Attachment to being right creates suffering. When you have a choice to be right or to be kind, choose “kind” and watch your suffering disappear. ~ Dr. Dyer

Plan To Relax: Day 105

Evolution Two – week Three

Sunday, June 14, 2009

Hello Folks,

I had a very relaxing day. I have been trying to slow down for a bit, give myself a little rest so that I can enjoy the coming summer. It is hard though, when I have so many things I want to do. I know that I am feeling pretty good when I look forward each day to all of the things I can do; and there is no end to the activities available in my home town.

There is something about being organized and getting things done and having down time. The more organized I am the more able I am to get more done. I guess there is less stuff to get in the way. The same is true with exercise and diet. There is a delicate balance between being overly organized and under organized. Sometimes too much organization leads to less flexibility and the other way leads to laziness. I am attempting to find that balance and still enjoy some rest.

For me watching a movie or TV show is relaxing, when I don’t have time to do that I know I am really busy. I am finding some enjoyment in doing my cardio workout while watching a show, but it sometimes interferes with my focus....especially if something important is happening on the show. I guess exercising and watching TV better not be too “relaxing”- or forget about progress! Anyway...

Exercise: Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: If there is no time to relax, then put it on the planner.

Row, Row, Row Your Boat: Day 104

Evolution Two – week Three

Saturday, June 13, 2009

Hello Folks,

It is hard to believe that it is already mid June. I started this body evolution in March! Today was an exciting day for me. Besides going to the cutest show put on by elementary aged kids, I went to the thrift store and found a row machine. I have been wanting to get one for my cardio training; especially since I will be doing a quadathlon that includes kayaking. Also , I read that it is one of the best forms of cardiovascular exercise, because a lot of muscles being used during exercise. They usually cost around 200 to 1000 dollars; so it was nice to find one for 15 bucks. It works just fine; barely used.

Anyway, I decided to incorporate it into my workout routine today. I did 10 minutes rowing, 20 minutes spinning and 10 minutes stepping! Talk about cross training. I was dripping in sweat when I was done and during. I did 30 second intervals. 30 second slow, 30 seconds fast for each machine, I stayed on each machine and then switched to the next one and so on.

Overall a good workout day!



Exercise: Pyramid, cardio (row, bike, step – 40 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we meet real tragedy in life, we can react in two ways-either by losing hope and falling into self-destructive habits, or by using the challenge to find our inner strength. ~Dalai Lama