Monday, January 27, 2014

What ANDI Means and How it can Help You





Do you what what ANDI means?  It stands for Aggregate Nutrient Density Index.  Basically, what that means is that foods are rated on a scale of 1 to 1000 based on their nutrient content.  So how does that help you?  Simply put, you want to eat the foods with the higher numbers because they will be loaded with nutrients that your body needs.  Think of it as getting more bang for your buck!

I suggest you take a look at this website:


Eat as many fruits and vegetables daily as possible and eat the foods with the highest ANDI index possible.

Other foods to consider including in your diet are:

  • Healthy protein sources such as chicken breast, turkey, lean beef, eggs, or protein powder.
  • Whole carbohydrates such as oatmeal, brown pasta, rice, whole grain bread
  • Healthy fats such as nuts, eggs, peanut butter.
Happy eating!


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Monday, January 20, 2014

Working Out on the Treadmill


Does anyone out there like to use the treadmill?  A lot of people don't but I use ours almost everyday and so does my mom.  She like to run one day and then walk the next.  She's been doing the treadmill consistently since July when she started her Couch to 5K program.  Once she completed the program, she scaled it back and now she usually runs 1.5 miles on her running days and walks 1 mile on her walking days.  And guess what?  She lost 10 pounds in 5 months just by using the treadmill and making some minor changes in her diet.

Now you have to understand, 10 pounds is quite a bit of weight for mom to lose since she was pretty thin to begin with.  She started out at 113 pounds and began her running program because her cholesterol was high.  She needed to make some dietary changes and add more exercise to her daily routine.

So what did she cut out?  Fried food was probably the biggest thing.  She rarely eats fried food anymore.  One of her biggest weaknesses is cheese.  She loves cheese.  She hasn't eaten cream cheese in 5 months and limits processed shredded cheese to when she has a taco or chili.  She switched from ground beef to ground turkey.  She said she barely notices a difference between the two and she's even got my dad eating it.    She makes hamburgers, spaghetti, meatloaf, chili and taco's all with the ground turkey.  She also limits her soda intake to 1/2 can of pop per day.  The rest of the time she drinks a lot of iced or hot tea and plenty of water.  That's it.  Oh, and a yogurt smoothie in the evening.

More than cutting things out of her diet, she is really just making better food choices all the way around.  She eats oatmeal or farina with a piece of toast every morning.  She rarely eats sugary cereals anymore.  All bread is whole grain instead of white.  She favors Clif bars for a mid morning snack and each evening treats herself to a small piece of fudge or a half of a candy bar.  She said one item was nonnegotiable and that was chocolate!  But by limiting it to one small piece per day she satisfies her craving and yet doesn't over-indulge.

Another trick she uses is to always leave a little something on her plate.  She never eats everything and she never goes back for seconds.  It's all a matter of discipline.

How is your discipline coming along?


Sunday, January 12, 2014

Planking



How is everyone doing with their "New Year's Resolutions"  new eating for life?   I'm proud to say that my sister has jumped on the fitness bandwagon and has started the Couch to 5K Program in addition to eating much healthier meals.  She's lost 2 pounds in her first week.  Way to go sis!

My mom discovered a new exercise for her - planking.  Have any of you done it?  This exercise is more difficult than you'd think and it benefits many different parts of the body.  For a really good explanation you can check out this page.    Give it a try and let me know what you think of it.  Mom mom did 56 seconds on her first try!

See you next week.


Monday, January 6, 2014

New Years Exercise Routine



So, did everyone have a good holiday season?  I know I did.  But now it's time to buckle down.  The beginning of the year is a perfect time to evaluate your diet and nutrition program and make some adjustments.  I don't like to say "resolutions."  I like to refer to it as a healthier eating plan for life.

Now's the time to back off on soda, candy, sweets, and fried food.

Start adding more of the following to your everyday meals:

Lots of water
Fresh fruits and vegetables
Whole grains
Lean proteins

Start out by making small changes to your diet.  And let's not forget about exercise.  Clear it with your doctor and then start adding some daily activities like walking, running, weight lifting or swimming.  Again, start slow and gradually build up to longer times.  Try to do some form of exercise everyday.

I start back to school this week and I'm getting excited about some of the nutrition classes I'll be taking this semester.  Learning about nutrition and the foods we fuel our bodies with is an important step in understanding how to eat for the best results possible.

If you're new to my blog - welcome.  Check out my TAB at the top of the page that says "My Story" and learn how I lost 85 pounds and changed my life.  I'm now going on 3 years of maintaining my new weight and much happier lifestyle.  You also might want to check out my "Video's" TAB at the top of the page to get some extra information from my free videos.

Have a good week and remember, let's make some positive changes!

Thursday, January 2, 2014

Gear Review - Lems Primal 2 Shoes



With the start of the new year, I know that a lot of you are beginning walking, running and exercise programs. Sometimes it's difficult to know what type of shoes to wear.   Today I have a guest post from my mom, who is doing a gear review on Lems Primal 2 Shoes and I thought you'd like to hear about them.  Mom says these are by far the most comfortable shoes she's ever worn and if you're looking for a great walking shoe - this may fit your needs.  Read her review and decide for yourself....


I was recently given the opportunity to test out a pair of Lems Primal 2 shoes in their sky blue color.  Check them out.....



I admit that I hadn't heard of Lems shoes before this gear opportunity so I immediately went to their website to find out more about them.  First of all, they are a family owned company that is dedicated to creating and providing a quality shoe that fits the natural shape of your foot.  Lems shoes are made with less, but actually give you so much more.  Let me explain.

In designing their unique shoes, the folks at Lems have taken away

  • heel elevation which can be harmful in athletic shoes
  •  toe spring which incorrectly causes your toes to curve up from the ground
  •  tapered toe box which creates a narrow toe area 
  •  "curved last" which is basically a cut out area in the middle of the foot that in turn denies proper use of a weight bearing bone
  • shoe stiffness, added weight and bulk
Here are the specs from the Lems website:

Last:  LemsLast™ foot-shaped
Upper:  Microsuede + open-weave mesh (100% vegan)
Sole:  8.0mm LemsRubber™ injection rubber
Insole: Optional removable 3.0mm MoistureWick foam
Lining: 100% Moisture-wicking polyester
Stack Height: 8.0mm (without removable insole)
Drop: 0.0mm
Weight: 6.9oz (size 43)
Width: 4.2-4.4" (size 43)
So what does all this mean?  Let me tell you.  Right out of the box, I loved the blue color, although they also come in black, brown or frost. The shoes are extremely lightweight and flexible.  If you're packing them in a suitcase you can easily roll them up and stuff them in a corner of the suitcase where they will take up practically no room at all.  But I think you'd really prefer to wear them. 

Womens Primal 2 Sky
These shoes are ultra comfortable.  I'm a bare-foot girl from way back.  I'm one of those people who never wears slippers and if I'm out in the yard, well, I never have shoes on.  Lems shoes are the next best thing to being barefoot because they are so lightweight.  You honestly forget you have shoes on.  I loved the extra toe room.  I never felt like my toes were squished.  I have trouble wearing shoes for more than a couple of hours due to an injury several years ago that resulted in a broken bone on the outside edge of my left foot.  Usually by the end of a shoe-wearing-day my left foot is aching and sore.  I never noticed any discomfort with the Lems

Womens Primal 2 Sky

Since I liked the Lems shoes so much for general use, I wondered how they would perform as a running shoe and decided to give them a workout.  I tried using them both on my treadmill and outdoors and for me, personally, they didn't provide enough shock absorption in the sole.   I inquired about the use of the Primal 2's as a "running" shoe and Lems did inform me that  "Although the Primal 2 is not marketed as a running shoe, it is often used in such a way.  We recently had a customer run a marathon in the Primal 2's.  I would not recommend using them as go to running shoe unless you are accustomed to barefoot style shoes.  However; if one has been using minimalist footwear for awhile, there is nothing wrong with using the Primal 2 as a running shoe."  I think it will be more a matter of personal preference on whether you want to use the Primal 2's as an everyday shoe and/or a running shoe.  As far as an everyday shoe - they cannot be beat.  I love them!
Pros:  I like the mesh on top, the breath-ability and the flexible soles.  Most of all I loved how light weight they are and the feel of extra toe room.  By far one of the most comfortable shoes I've ever worn.  Also, their customer service is excellent.  They have very good response times for questions and inquiries.

Womens Primal 2 Sky
Cons:  Lems is in the process of switching from US size grading to European and I found their current size chart difficult to decipher.  I inquired about the reason for the chart change and explained my difficulty with it.  I received a quick response from the folks at Lems who said "European sizing believe it or not is a little more accurate than US sizing.  With that being said, we understand that some people have trouble in deciphering what size they need based on our website and we are currently in the process of redesigning the sizing chart with a print out that allows potential customers to measure their foot."    So you can see that they are aware of a sizing chart difficulty and they are actively working to correct that.  As I said - great customer service!
  
Go visit the Lems website and go like their FB page.

I was provided a pair of the Lems Primal 2 shoes for review purposes and asked to give an honest review.  All opinions are my own.  All photos are property of Lems and cannot be reproduced.