Liquid Veggies: Day 117

Evolution Two – week Five

Thursday, June 26, 2009

Hello Folks,

I wasn’t feeling so hot this morning so I decided to make myself a smoothie. This one was packed full of veggies; ideas that I got from Green Smoothies. My smoothie consisted of...

Broccoli
Asparagus
Soymilk
Spinach
Blackberries
Strawberries
Blueberries

It was really tasty and healthy too! A good way to get in the vegetables if you are not a big fan of eating them. I find it hard sometimes to eat vegetables because I want something quick and filling. I haven’t always found vegetables to be too filling. Anyway, I am going to go now. Hope you all enjoy the evening!

Exercise: Interval Training (bike – 45 mins.), Continuous

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Liquid veggies are more fun to eat.

Love Yourself First: Day 116

Evolution Two – week Five

Thursday, June 25, 2009

Hello Folks,

I had the busiest day today in a long time. It was hard to keep up with my 5 meal schedule, but somehow I managed to do it! Today is also a day for playing softball....but it rained and I am too tired to go anyway. I am going to take it easy this evening and give myself some time to relax. I decided to make this my free exercise day, but keep to my normal menu and save that for Saturday or Sunday.

I am pretty tired, so I will keep this pretty short. Talk to you all tomorrow!

Exercise: Free

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: When we love ourselves, we refuse to allow others to manage our emotions from afar. Forgiveness is our means to that end.

Travel Tool Kit Part 1: Day 115

Evolution Two – week Five

Wednesday, June 24, 2009

Hello Folks,

I am getting ready for a trip coming up soon and it is time for me to start thinking about how I am going to stick to my program with food and exercise. It really have to plan ahead in order to stay on course. I have my Travel tool kit, which includes running shoes, exercise bands and ball, push up supports, sports bra’s and exercise clothes, watch, jumping rope, and list of exercises that I can do for each body part without machines (a modified exercise program.

I have the other issue of food, which also requires some planning. My greatest challenge is getting snack foods on the road, so I am going to pack some good snack food choices for myself. I will be writing up a basic plan and focus on keeping on track and adjusting when things come up. In order for me to keep up I will have to be adaptable. If things aren’t available I will have to make adjustments. For example, not having a refrigerator changes things...etc.

I will write more on this subject in the future. Talk to you all soon!

Exercise: Interval Training (bike – 35 mins.), Pyramid

Menu: Liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Getting ready for travel means preparing yourself to adapt to each situation.

How To Stay Injury Free: Day 114

Evolution Two – week Five

Tuesday, June 23, 2009

Hello Folks,

Now that it has been over four months since I started my exercise program I feel pretty lucky that I have not gotten injured once. I am pretty prone to injury. It wasn’t that long ago that I injured my back; and all I did was try to open a door and then it happened! I was in so much pain I was bent over for 3 days, because I felt more comfortable that way.

I had been in a car for over 4 hours and the seats were really uncomfortable. I think the sitting in an awkward position made it more prone to injury. I had an old injury from college that flares up sometimes....a muscle spasm. Anyway, it was not fun. That is where massage therapists come in handy. It took one session to get rid of the pain and three sessions to completely un-tweek it.

I also was pretty stiff and hadn’t been exercising in a while. Anyway, I have been thinking about what it is that has helped me along the way; and why, for once, am I injury free?

Here is what I came up with...
When I run, I avoid pavement at all costs (especially sidewalks); the type of cement they use is so stiff my joints ache after running on them. I prefer to run on smooth, wide trails with little to no rocks or branches...etc.

1.I try not to lift weights that I can’t handle and I lift them in ways that is normal to my body.

2.I do more body weight exercises than free weight exercises, especially exercise bands and Total Gym.

3. I try to be aware of my body when it is out of sorts in a certain area. If my wrist is a little sore

4.I will adjust the exercise to protect it.

5.I don’t do more than I can handle.

6.I do the exercises slowly, especially when I use free weights

7. I don’t stretch enough, but I know it is a good idea.

8.I wear protective gear like wrist supports or knee braces, when necessary.

9. I look ahead for danger. Like if I am running I look before I step.

I am sure there are more things to consider, but I can’t think of them right now. That’s it for now. Talk to you later.

Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Awareness is the key to staying injury free.

Sleepy Zone: Day 113

Evolution Two – week Five

Monday, June 22, 2009

Hello Folks,

Just had a visit with an old friend I haven’t seen in several years; and it felt like we were just hanging out yesterday! Funny how that works! We were talking about how we used to go out clubbing every night when we were in college, and now I am lucky if I have energy to stay out past 9pm.

I am going to draw on the wisdom of the sleep guru and get some shut eye before I collapse into oblivion. I will be more interesting tomorrow; I hope!



Exercise: Interval Training (bike – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Sleepy

Raw Food Diet For Detoxing: Day 112

Evolution Two – week Four

Sunday, June 21, 2009

Hello Folks,

Happy Father’s Day! I spent the morning celebrating with a dad and the evening celebrating with the same dad. Of course I managed to squeeze in my workout. I had a riveting conversation with a vegan eater today about diet and protein and was referred to several sources of information on the topic. Of course every one has an opinion about it.

I found a clip by a raw food guy who thinks what we really need is amino acids and not protein. You can’t argue with the fact that most foods have protein and most foods have carbs and lots of foods have fat.

It kind of reminds me of the debate about energy and matter. Picture this...if all things are made up of energy and energy is basically atoms (alright-for you scientists I am simplifying it a bit, but I don’t claim to be an atomist or a scientist necessarily), then we are all made up basically of the same thing –energy. This energy technically is the ingredient of food as well.

Here is the thought....perhaps the closer we get to food that has the least links....or connectors or whatever you want to call it....the less dense foods so to speak; the easier they are to absorb the energy...pure energy. There are some who think we can live off of oxygen (a form of purer energy). Not that I recommend oxygen as a diet.....I love food!

So raw food people are saying we need to focus on the most nutrient rich, and less dense foods. How does this translate into muscle building or fat loss? I wonder how much muscle building is in part genetic and part effort. I don’t know yet...but perhaps through some experimentation I can find out a little bit for my self about this topic.

Interesting how a detox diet might include a raw food diet approach. If we eat to keep our systems perpetually toxin free that could create interesting results around weight loss, I suspect. However, there are toxins hard to control...air pollution...etc. Regardless, there are many interesting possibilities to explore when it comes to diet.

I have always felt a special connection to the belief that food is the energy that runs our batteries, therefore what I eat effects my energy system. The more that I am aware of this and the more I know about how food impacts the body the better able I am to progress on my fitness/health goals.


Exercise: Continuous, Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: If all matter is made up of energy, does that mean less dense matter has more energy than more dense m

Detox Planning Begins: Day 111

Evolution Two – week Four

Saturday, June 20, 2009

Hello Folks,

I love the weekends, but they go by so fast! I am currently researching doing a detox program. I don’t want to do anything that will reduce my caloric intake, but I do want to do something that will remove any toxins in my body that are hindering my progress. There is a lot research around toxins in the body and our ability to break down food.

I might gross you out a little, but I have been paying attention to how quickly my food moves through my body; for example I ate beets on Wednesday and noticed my stool color was purple on Friday morning; that means it is taking more than 24 hours for food to move through my system.

I have done detox programs before, but didn’t research it enough and ended up hurting my system more than helping it. I did the famous Lemonade detox, otherwise known as the Master Cleanse. I did it for eight days and I did feel great and it was clearly cleansing because my stool got ugly! The Smooth Move Herbal tea is insane! It made me want to do it again, however, when I went off of it I paid dearly for not doing the research and got acid reflux.

My guess is that I am allergic to things that I am not aware of and just deal with the side effects of those foods. If I knew more about what I was allergic too I bet I would see better results with the foods I choose to eat. After researching more about the food for you blood type...I definitely see a connection. Dairy products have always given me trouble; gas, constipation and running nose. I also seem to react to wheat or is it gluten. Anyway, I may go find out exactly what I am allergic to, it could be helpful in the long run.

I decided to do something like a mono detox, where you eat one type of food a day. I am thinking oat meal and some kind of veggie drink. I will let you know when I get started. It might be the first or second week in July. In the mean time I will keep researching and looking up especially how to come off of a detox program.

Here are the pictures...

June 20, 2009: Day 111

Exercise: Pyramid, Interval ( Run – 45 mins.)

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Being on purpose means you are at peace with yourself, and that is what you have to give away. ~ Dr. Dyer