6 hours ago
Tuesday, July 31, 2007
Waves of now
The problems may be great, yet your ability to successfully deal with them is greater. Each disappointment can be painful, and yet through that pain you are compelled to grow stronger and more capable.
Life goes on, and each moment brings new positive possibilities. You live, you learn, you experience, and through it all you become more fully alive than ever.
You have carried with you to this moment all the joy and beauty you've ever known. Now you are in a position to discover and to fulfill even more.
Seek not to fight against what is. For within what is, the very real opportunity exists for precisely what you wish to be.
In whatever may come your way, you can find the energy and substance to bring your own dreams to life. Run eagerly to greet each moment, for in each moment is the opportunity to fully live.
Life's sparkling treasure rolls in on endless waves of now. Appreciate the depth and the vastness of that treasure, and it is yours.
-- Ralph Marston
Books books and yep more books
Like I said yesterday my book collection is ever growing, so much so here's my current reading list:
1. Fattitude
2. If not dieting, then what?
3. Weight Loss: How to Keep Your Commitment
4. Friendly Food
5. Low GI Guide to Managing POCS
After I finish each book I'm going to post up a review of what I thought about it. I hope to have them all read by the end of this year, well that's that plan. LOL!! I'm heading to the hairdressers this weekend so instead of reading the salon magazines I'm taking my book with me, after all time management is useless if it isn't practiced. :o)
Next subject I'm studying for my Cert IV will be Advanced Exercise Programming & Resistance Training. Now this is a subject I'm excited about, it's quite a thick text book and I also have to watch three supplied dvd's. This will keep me extremely busy next week I have no doubt. There's nothing I love more than to learn something new. :o)
Well it's time for a shower and change, I might get back again later but I can't make any promises. I have to do some research for recipes for next weeks meals, I've already picked out chicken sang choy bow. *yummy*
Monday, July 30, 2007
My latest book purchases
Golly gosh.....my book collection is growing by the second. LOL!! I purchased these books this evening. Internet shopping, don't you love it! ;o)
Friendly Food was recommended to me by my dermatologist today, he wants me to read it before seeing another doctor who specialises in food allergies. It's a trial and error process but we're getting closer to a confirmed diagnosis, I don't care what it is just as long as we can identify it. :o)
I also picked up Low GI Guide to Managing POCS, it's to help me better understand my condition especially where nutrition's concerned. Now all I have to do is buy myself a book shelf to put them on. LOL!!
Is it Monday already?
I'm absolutely loving garfield at the moment can you tell? LOL!! Well it was an early start this morning just for something different and a full day at work. Actually this work week is pretty jam packed so my time management is crucial if I want to achieve everything. :o)
On the weekend I finished my Cert IV Exercise Science & Postural Screening assessments that are on their way for marking. Once that is done they send them back for reviewing and then it's time to sit the exam. That's my least favourite part of this process but on a positive note I'm half way there. In a week's time I have literally no instructional commitments so I'll be spending every spare second studying, waste not want not! :o)
What else is new..........well I've dragged out the old comp bag and dusted if off, I'm sorting through everything and updating whatever needs updating before I move at the end of the year. I'm planning on having everything organised by the end of this year ready for next years competition season. That way, when it rolls around all I have to do is eat, train, work and sleep. Too easy! ;o)
Well training was good this morning, low weight high reps just like the doctor instructed me to do with a little enforcement by hubby. He's such a meanie. LOL!! Honestly I'm my own worst enemy at times. My shoulder is feeling pretty good although it's still in the recovery stage so I have to take things easier this week until I see him again for the follow up. But so far so good so I'm happy. :o)
It's time to eat, baked salmon and salad for dinner. I love my fish! Enjoy the rest of your evening. xx
Sunday, July 29, 2007
Welcome Charlotte
Charlotte's joined our community here in blog land so please make her feel welcome by dropping by her blog and introducing yourselves. She'll be competing this year so stay tuned for another figure journey. :o)
Cup Cakes
The weekend of the All Female I posted about eating cup cakes. Well I totally forgot I took a photo of them so here they are. Ferny had Sticky Date, I had Vanilla Raspberry. *yummy* :o)
You do the crime you pay the time
Non-beneficial Behaviours
1. Verbalising Negative Thoughts About My Image
2. Eating Unscheduled Sometimes Food
3. Secretive Emotional Binge Eating
4. Angry Outbursts
5. Being Negative Instead Of Being Positive
6. Putting Work Before Myself
7. Making Excuses For Not Consistently Training
8. Being Lazy And Not Taking Supplements
9. Drinking Non- Standard Alcohol Drinks
10. Excessive Drinking Of Alcohol
Incurred Penalties
1. No Latte’s
2. No Television
3. No Personal Computer Time
4. No Sometimes Food Opportunities
5. No Self Indulgent Appointments
6. No Sleeping In On The Weekend
7. Additional Allocated Domestic Duties
8. Additional Cardio
9. Weight Training Before Work By Myself
10. No Driving To Work, Riding Instead
As promised, here is my list. Basically what we're trying to do here is use a more forceful approach in trying to break my non-beneficial behaviours and if I do I will incur penalties that will hopefully prevent me from doing them again. Well that's the plan. I'm far from perfect but I'm trying to be the best that I can be so that I'm a better role model. Nothing ventured, nothing gained they say. :o)
I'm taking post requests....
so if you have any ideas or suggestions as to what you would like to see posted up here please feel free to let me know and I'll see what I can do, just leave a comment. ;o)
What's around you
Certainly it is possible to succeed in spite of being in negative surroundings. It makes much more sense, however, to arrange your environment so that it works with you rather than against you.
Whatever is right in front of your eyes has an influence on the thoughts that are foremost in your mind. Make your surroundings more positive, and they will help you to be more positive.
Make the effort to spend time in places and situations that inspire and empower you. Get yourself often around people who lift your spirits.
A beautiful setting encourages beautiful thoughts. And beautiful thoughts lead you in a positive direction.
Choose surroundings that continually remind you of life's goodness. Put yourself in places that keep you focused on your best possibilities.
Your environment has a subtle, yet constant and therefore powerful influence on many aspects of your life. It pays to make that influence as positive and empowering as possible.
-- Ralph Marston
Oil to burn
OMEGA-3 oils are good for you. But evidence is mounting they could help us lose weight, too.
Since their discovery in the 1970s, omega-3 fatty acids have been firmly under the scientific spotlight: the subject of discussion. speculation and multiple studies of their potential health benefits.
A type of polyunsaturated fat found in fish, seafood and several types of plants and plant oils, omega-3 fats have been hailed as a wonder oil for preventing and treating myriad life-threatening conditions. These include everything from heart disease and stroke, to a host of psychological disorders, including bipolar and attention deficit hyperactivity disorder (ADHD).
But one area that hasn't received much attention is the role of omega-3 fats in weight loss.
The idea that fatty acids may contribute to weight loss isn't new. Dr Udo Erasmus, an internationally recognised authority on the role of fats and oils in human health, has been an advocate of their benefits in weight management for years.
He says essential fats help to keep us slim. "They act like hormones that increase fat-burning and decrease fat production in the body," he says. "They shift the body from carbohydrate-burning mode to fat-burning mode. But only the essential fats, especially the 'missing' omega-3s, accomplish these functions."
Work it off
Research from the University of South Australia also appears to support links between fish oil and weight loss. The results of a 2006 study showed that moderate exercise, combined with daily doses of omega-3 fatty acids, helped obese people burn off excess weight.
"Omega-3 fatty acids in fish oil can switch on enzymes specifically involved in oxidising or burning fat," explains Professor Peter Howe, research fellow in nutritional physiology at the University of SA's School of Health Sciences. "But they need a driver - in our case exercise - to increase the metabolic rate in order to lower body fat."
Shamala Ratnesar, a Sydney-based dietitian and author of The Diet Revolution (Pan Macmillan), has first-hand experience of the power of fats and their contribution to successful weight loss.
Ratnesar discovered the health benefits of omega-3 while studying for her master's degree, but she made the connection with weight loss when treating patients in private practice. She has also had, and overcome, a weight problem of her own - something she attributes to following a diet rich in omega-3s.
The healthy way
"I wanted to develop nutrition and health programs that would give people optimum health and longlasting results," Ratnesar says. "When working with patients on their various health issues and problems, however, I realised that weight loss also happened, almost as a by-product."
Ratnesar went on to develop a weight loss program based on fish oils - one that would improve health while at the same time helping people shed unwanted kilos. The diet has three different stages, but the same nutritional principles apply in each one: eat lots of fish, seafood and vegetables. It's also a diet low in saturated fat, and features low-GI carbohydrates and regular exercise.
The basic program is called the Omega Energising Phase, and is designed for gradual weight loss. According to Ratnesar, it's balanced and nutritionally sound, so you can eat this way for life.
The weight management stage is referred to as the Omega Energising Plus Phase. But because it allows some additional "good" fats and treats, it's only recommended for people who have achieved their goal weight and remain active.
Finally, there's the Omega Rapid Weight Loss Phase, a short-term plan which can be used if you have a lot of weight to lose, or if you hit a plateau.
"Having worked with thousands of people, I have found that many overweight individuals lose motivation if they don't see more rapid results," Ratnesar says.
"This phase needs to be alternated with the gradual weight loss plan. But it is by no means a starvation diet, and at no stage is any food group cut out."
Dietary guidelines
Last year, the National Health and Medical Research Council published dietary guidelines for the intake of fatty acids for optimal health: 610mg per day for men, and 430mg for women. This equals two to three servings of fish a week. So how does that compare with Ratnesar's diet?
"I ask people to aim to have some form of fish, seafood or omega-3 eggs every day," she says. Meeting the guidelines is easy. "If a person has a canned salmon sandwich at lunchtime, they have met the guidelines," Ratnesar says. "If you have two poached eggs for breakfast the next day, you've done it again."
If you don't like fish, Ratnesar says the diet can be adapted. "Omega-3 eggs are a great alternative for vegetarians and people who don't like fish," she says. "Lean chicken is a good substitute for the protein in fish, and if you take a fish oil capsule with the chicken, it's almost like eating fish."
Omega-3 enriched
Food manufacturers are also enriching many common foods with omega-3s, such as bread and milk, which can add to the total content.
The diet doesn't forbid fish oil supplements but, like many food experts, Ratnesar argues that obtaining nutrients from food is a better way to go.
"Supplements are very useful for people who have existing heart disease, or those who have inflammatory conditions like arthritis," she says. "These people require large amounts of omega-3s, which isn't easy to meet through foods."
Weight loss will vary on any diet, and much depends on how well you stick to it, and how much you have to lose.
But, says Ratnesar, "Everyone who wants to lose weight, and follows the weight loss phases of this program, will lose weight.
"It is a simple, tasty and enjoyable diet and lifestyle program that can make you healthier, happier, slimmer and smarter. And in the long term, it can literally save your life."
The benefits don't stop there
Heart health
Studies show that fatty acids protect against heart rhythm disorders, and also have proven benefits for reduced blood clotting and improved blood vessel functioning.
Fatty acids can also help to lower triglycerides and LDL, or the "bad" cholesterol, and they have a positive effect on high blood pressure.
Arthritis
Studies of people suffering from rheumatoid arthritis, whose diets had been supplemented with fish oil, have shown improvement from nagging symptoms, including tender joints and poor grip strength. Fish oils seem to calm the inflammation.
Brain function
The fatty acid docosahexaenoic acid, or DHA, is an important ingredient for optimal brain function, and is found in fish. It's the reason fish is often dubbed "brain food".
Low levels of DHA have been linked to memory loss, depression, bipolar disorder, ADHD, schizophrenia, autism, general learning difficulties and bad moods.
Alzheimer's
A number of studies appear to support the idea that good fats may fight brain changes in Alzheimer's patients. In the disease, lesions called "plaques" form in the brain due to the abnormal clumping of two proteins.
But in April this year researchers at the University of California reported results of new findings from a study of mice, indicating that a diet rich in DHA may thwart the build-up of these proteins.
Diabetes
Fatty acids are said to reduce insulin resistance and improve insulin sensitivity, reducing the risk of developing diabetes, and helping to manage the condition if you already have it.
People with diabetes tend to have high triglyceride and low HDL ("good" cholesterol) levels. As fish oil can help lower triglycerides and raise HDL, people with, or at risk of, diabetes may benefit from eating foods or taking supplements that contain DHA.
Omega-3 food sources
There are two kinds of omega-3 oil sources: plant and marine.
The main food sources of plant omega-3 oils are:
Canola oil
Margarine
Mustard seed oil
Flaxseed (linseed) oil
Soy
Linseed bread
Walnuts
The main food sources of marine omega-3 oils are:
All kinds of fish, including fresh, canned, frozen, smoked and pickled
Seafood, including prawns, mussels, oysters, crab, calamari
Marine-enriched eggs
By Joanna Hall
July 01, 2007 12:00am
Link
Saturday, July 28, 2007
My countdown has started....
for next years season. I've added a ticker and have updated my competition highlight's with my planned competitions. :o)
I had another appointment with my sports psychologist Jacqui Louder on Friday. Although things are travelling along nicely they're still a long way off from being where they need to be. So we've had to put a plan back into action and this one is going to be a real doozy. As most figure competitors will understand once the competition season is over and done with you're kind of left lost without a goal to work towards and this is something I've personally struggled with. So instead of looking at it as a year off from competing I'm now looking at it as 13 months 4 weeks out from competing again. This instantly switched my competition switch in me and gave me my drive back which I still had but was severely lacking. Problem solved! *woo hoo* And here's where the real doozy part comes into it. Like everyone, I have not-beneficial behaviours of which I must at all cost avoid otherwise I jeopardise my competition preparation. Any behaviours that creep back in will incur a penalty. I have to write a list of all those behaviours and penalties this week and put them all into place. Once I've done that I'll post them up for the entire world to see. *gulping*
Well folks, my husband kindly cooked up a batch of beef curry and vegetables for one of our meals next week so I best go serve it up into gladware containers and freeze. Have a great night! :o) xx
Quote of the Day
"The thing always happens that you really believe in;
and the belief in a thing makes it happen"
-- Frank Lloyd Wright
Ferny's Famous Protein Balls - For Jacque
Ingredients
100g Chocolate Protein Powder
50g Cocoa Powder
50g Coconut
50g LSA
1 Tbs Crunchy Peanut Butter
1 Tbsp Splenda
Cold Water
Method
Mix ingredients together adding water last until pasty
Make desired sized balls and roll in coconut
Refrigerate for an hour to set
And enjoy! :o)
Friday, July 27, 2007
Ouuuuuch!
It's all over and done with, I'll be back tomorrow to update. :o)
Saturday 28th July 2007: I'm back to update as promised. Lucky me, my appointment was at Olympic Park Sports Medicine Centre where I see my sports psychologist Jacqui Louder so I knew I was in good hands. My doctor's name is Michael Makdissi and he was lovely. He was very thorough and I felt completely at ease with him. Now apparently there are two types of cortisone injections and they are, comfortable ones (if there is such a thing) and the uncomfortable ones. No surprises which category mine fell into, of course it was the uncomfortable ones. Murphy's Law if you ask me, if I ever get my hands on that man I'm sure to.......... Well anyways, the injection is a mixture of local anesthetic and cortisone so it stung like a you know what going in but once the local anesthetic kicked in it wasn't so bad. Famous last words though, because after a while had passed he inserted it right into the ac joint AND THAT CERTAINLY GOT MY ATTENTION! Daniel who of course was there with me to hold my hand said that it looked like my eyes were going to POP RIGHT OUT OF MY HEAD like a cartoon character. LOL!! Let's just say that it wasn't as bad as I first thought but it certainly wasn't a walk in the park either. It was a necessary evil and I'm looking at the glass half full. I'll be going back next week for a check up and we'll see how things are progressing. :o)
I can still train this coming week which is great but for upper body it'll be low weight high repetitions. We should know in a week or two if it's been successful or not. Until then I'm being very hopeful as I'm keen as mustard to train delts and pecs like I used to. I'll be back to update in a weeks time folks. :o)
Tuesday, July 24, 2007
Taste.com.au
For those that are stuck for recipe inspiration, check out this link: http://www.taste.com.au/recipes/collections :o)
