The "Dirty Dozen"

Not all conventional fruits/vegetables are highly contaminated with toxins. But there are a few that you most certainly should purchase organic if you want to avoid these pesticides.

Here is a link to the Dirty Dozen...and the Clean Dozen, too.

Probably the biggest one on here for us right now is Strawberries...having them in-season and a favorite summer fruit. If possible, go Strawberry picking at a local farm...lots of fun for the family and very nutritious!

Fat Head

Today we watched the documentary Fat Head. It was an interesting film dedicated to shedding light on the health system.

I know some people don't like the idea of watching food documentaries, in light of the recent movies, showcasing the downfalls in today's beef and poultry industries. And though I personally feel it's important that we know and understand our food source, as it is the very essence of our beings, I understand the dilemma and reasoning behind not watching these films.

With that being said, this movie does not go into the "how" food is produced...more so about the food epidemic on a whole...how we got to believe as we believe, why we choose one food choice over another, how our body REALLY works and why we are not consuming what it desires.

What I liked most about the film is that it was informational, but in the end, viewed food options as a personal choice. And I hold that value as well. Even though I personally do not consume meat that does not mean that I judge others that do. And I hope it means that others don't judge me for not. At some point, we may flip-flop on these choices! Who knows?! Either way, it is a personal choice and the choice should not be mandated or swayed by an outside force. Facts should be given, viewpoints can be shared, common sense should be used and the final decisions are each individuals.

If you get a chance to watch this film, please let me know your thoughts. I give it "2 thumbs up" for content, humor and for the fact that it won't scare you out of your seat (literally and figuratively speaking).

"To Give Anything Less Than Your Best...

...Is To Sacrifice The Gift" Steve Prefontaine.

I love this quote. One of my favorites of all time. To strive to be your best is a gift in itself. Accepting your best is another one. No one is perfect, but everyone can be the best "them" they can be.

I think of this quote often. Not only in my pursuit of a healthy lifestyle...but on my life journey - being a mom, friend, wife, person.

We can strive to give our best in all things. Not from a perfectionist point of view, but from a realistic, hard-working point of view. And through hard-work and determination, we can find the gift of contentment.

When I think of this quote, it releases me from perfection and gives me the ability to appreciate my accomplishments, at the same time gives me the drive for excellence.

I want to give my best...seek greatness and acquire the gift.

"To Give Anything Less Than Your Best Is To Sacrifice The Gift"...don't sacrifice the gift!

...and here is why...

I posted a few days ago that I recently introduced the "garbage plate" to my kids. A pre-dinner veggie tray that keeps them excited about eating their veggies and gets them good nutrients before even sitting down at the dinner table. This was one way to keep my kids eating healthy options. I happened upon another one last night...and here is why...

We decided to go to dinner and the kids wanted pizza. We went along with this option. It is not primal (this would be one of those times where the 80/20 rule applied, read about it in The Primal Blueprint). The choice ended up being a good one, and here is why...

My kids LOVE salad!!!! They haven't TOUCHED the stuff - EVER! Just not big fans. and here is why...

I don't use dressing on my salad. I eat it dry. I like it dry. I love the flavors from all the veggies together. I don't need an "enhancement" to meld the flavors. But last night, while at the pizza restaurant, I ordered a salad from the salad bar. The cashier asked me what kind of dressing I wanted. I assumed it was just on the bar, but the dressing was kept behind the counter. She named off a few and I just said "bleu cheese". She handed me the plate and the dressing (which I assumed would sit unopened next to my plate...I don't know why I took it). I went to the bar, grabbed some greens and toppings, including a little cottage cheese - I've always liked that on my salad. I sat down to eat my salad and was surprised when both kids wanted a bite "with that stuff" (pointing at the dressing) on it. They took one, two and then three bites each! They LOVED it...and here is why...

The dressing, of course! Why the heck didn't I think of this before??? They don't need a lot, just a little to add flavor. They couldn't stop eating it. Then, Brandon asked if I could make this salad for dinner at home. Of course, boy...want me to make it tomorrow? A "yes" came from both sides of the table as the kids nodded and smiled at the thought of having more...and here is why...

I had missed the boat...and here is why...

Since I like the flavors of salad solely on its own, I never stopped to think about their personal taste preferences. Ugh! Of course they want dressing...and here is why...

EVERYONE DOES! I might be the single person alive that prefers it WITHOUT dressing. I could have had salad eaters all these years! I learned my lesson...and here is why...

Giving my kids a little dressing is not nearly the health detriment that them NOT eating salad would be. And, eventually, they may prefer the tastes as I do, naturally. Until then, would you prefer bleu cheese, ranch or Italian?...and here is why...

I need a nap!

Today I pushed myself so hard on a work-out! I used no weights, only my body weight. It was as hard as running a full marathon!

I did 400 burpees (if you don't know what burpees are, you can google it). It was made up of a variety of burpees: single-leg burpees, side knee tuck burpees, sumo burpees, roll-over burpees, frog burpees, pull-up burpees, knee raise burpees, step-up burpees, 1/2 burpee jump over, and 2x jump lunge and tap push-up burpees. Phew! If you don't think you can get a good burn at home...give this workout a shot. Make sure I'm there when you 'fess up to the fact that you indeed CAN get a great workout at home.

I mentioned in an earlier post that I quit the gym about 6 months ago. It was a great decision for me!

I've always loved the gym. I have belonged to many over the years...always made sure I belonged to one (or, at one time, two). I met my husband at the gym. I like to sweat. And love to push to the limits.

Pushing myself to the limits is the reason I quit. I found I was stuck in a rut at the gym. If the gym works for you then I wouldn't suggest you leave it behind like I did. However, if you find yourself doing the same lifts. The same days of the week. The same speed and distance on the treadmill. Then get out and give something else a try...or at least supplement with some variety. Or else you are bound to fall into the rut I was stuck in.

I worked HARD at the gym. Spent hours at a time there. But, I wasn't seeing "great" results. I lost a little weight. I would 'up' my weights. But I didn't see the changes I was wanting.

Now I am at home. I'm challenging my body in ways I never have before. If you move all your body parts, a full-body workout, you use every muscle in your body.

Because my burpees today were a variety of the standard exercise, I was able to work everything...and work it, I did.

A couple of months ago I was on a business trip and went to the hotel exercise room to get in a quick workout. I ran on the treadmill for a few miles and decided to pick up some dumbbells for a quick bicep and tricep lift. This was the first time in 4 months that I "lifted" (although, I'd been "lifting" all along...with my body weight or my self-made sandbag). I was kind of excited about lifting, since I've always carried the "gym rat" title with pride. And so I started...bent my knees, kept my back straight, shoulders down, chest up, stomach in, and lifted the free weights. 1...2...3...4...5...6...all the way to 15. (yawn) Maybe I didn't use enough weight, I had improved my strength by performing crazy amounts of push-ups, dips and pull-ups over the past months. I picked up a heavier weight and began the process again. 1...2...3...4...5...6...all the way to 15. (yawn) Not because I was tired...but because I was bored. Sure it was harder this go-round, with the extra weight. But I didn't feel the range of motion I do when performing body-weight exercises.

I realized at that moment that I would not go back to the gym as my only source of working out. I may join a gym again, some day, for the social part of it. I don't think I will ever HAVE to go back for the fitness aspect.

Now, about that nap...

Water...I need water!

We ALL need water! This is just a quick reminder that hydration is importante!!!!

Since summer is quickly approaching (or, for those of us in the A-to-Z - has approached!) it's important to remember the ol' H20. Here are a couple basic tips:

1) Get a "special" cup. This has been my number 1 helper in consuming fluids. A fun cup can keep you chugging throughout the day.

2) Keep water with you at all times. I carry it everywhere. If you take it with you, you won't feel the need to purchase $3 bottles of water if you get thirsty.

3) Make sure you consume water and are hydrated prior to drinking a less desirable (health-wise) option. I do not allow myself to drink any other fluids (this includes coffee) before I drink 24 oz. of water. I feel like I've "earned" the right to drink my cup of (really big) coffee after drinking my water. For the most part, water is all I drink the rest of the day (or maybe another cup of coffee...if the mood strikes. I need to drink less coffee!)

4) Drink GOOD water. Reverse-osmosis, filtered water.

5) Consider the health benefits gained by drinking water...water consumption aids the kidneys in their function, which allows the liver to work to it's capacity. Water consumption helps with fluid retention. Water also aids in eliminating waste. Helps with weight loss.

6) The more water you drink, the more you can monitor your thirst levels. Many people don't even recognize when they are thirsty. Drinking water regularly will naturally return your thirst for it.

Let's all do our best to get plenty of fluids this summer. It's one of the easiest things you can do for your health...but also one of the most important.

Dog Food for Dinner?

I have not eaten meat for roughly 15 years. Therefore my kids, 5 and 8, have not consumed it at all. They know that we don't eat meat, but that most people do. It hasn't really been talked about beyond that. They don't like the idea of eating animals...but I think that's a pretty natural thing for kids...most kids don't know their meat is "animals" anyway.

We do have a dog. Our dog eats raw meat. We purchase our meat at a local butcher that specializes in preparing "dog food"...with extra good bones, tripe and options you can't find at the common grocer. However, on those rare occasions that we run out of meat for her, or there is an extremely good sale, we will purchase it at the supermarket. When we go to the store, the kids refer to the meat section as "dog food".

One day, when my daughter was 4, I was preparing a meal for a family friend that had just had a baby. I know how to make ONE dish with meat in it. It is my "token meal" I prepare for any and all families that have babies, or are suffering an illness, or "just because". They all seem to enjoy it...so I aint learning a new recipe! Anyway, I was at the store purchasing the chicken breast for the "token meal" and my daughter asked why I was buying it. I told her that the Smith family just had a baby so we were making them dinner. She said "Mr. and Mrs. Smith don't like to eat dog food...do they?"

Just a little different perspective for the next time you go to the grocery store! :)

Garbage Plate

When I was a kid we often times would have a vegetable supplement to our dinners. This would be a big pile of fresh veggies, whatever was in the fridge, cut up and set on a plate. This plate was referred to as the "garbage plate".

The garbage plate was always prepared first, prior to the meal, so that if we got hungry we could munch on fresh veggies (my mom was a GENIUS, I tell you!).

I believe that my love for fresh, wholesome fruits and veggies has a lot to do with the raw foods my parents fed me as a kid...so grateful!

I honestly had forgotten all about the garbage plate, having exited my childhood years many, MANY years ago. So that brings us to the here and now...where I would add veggies to my kids' dinner plates. And they would sometimes eat them...and sometimes not.

I was at a friend's house for dinner one evening and her son asked for some food prior to dinner...and she set out a veggie tray she had prepared. Suddenly I was reminded of my own youthful excitement of the veggie tray. Why hadn't I been making my kids garbage plates???

The next night I cut up cucumber, celery, carrots, green pepper, added some olives and voila! I noticed 4 things immediately - 1) It's waaaaay more fun to eat from a garbage plate than a side dish on your own dinner plate 2) They ate their veggies first...which is better for digestion 3) By offering variety, my kids can pick what they like best - but it's ALL good options and 4) My kids were EXCITED about eating vegetables.

So if you are having troubles getting your kids to eat their veggies...maybe try a pre-dinner garbage plate, it worked for me and it works for them!

For Consistency Sake...

I want to be more consistent with adding new posts to this blog. It's hard to *think* about things to write that others would be interested in. I've decided to stop thinking so much, and write what is on my heart at the time.

I have been *thinking* so hard lately that I haven't gotten much down. Soooo...that is going to change. I'm going to commit to writing a new post every day. They say that doing something consistently for 3 weeks will create a habit that can last a lifetime. So that is my goal...3 weeks of daily posts.

I find that consistency, in any and all facets of life is a necessary factor, not just health and fitness. For instance, I have a really hard time keeping up on laundry. It is the one chore I detest the most. And if I don't have a distraction to get it done, it just doesn't get done. So, recently I started a "load-a-day" rule. The overwhelming chore that consumed my weekends has become an easy, and almost (not quite) exciting part of my day. I can handle 15 minutes/day of laundry. I even fold the load straight out of the dryer!

So, I'm going to take the same mentality about my blog that I took about my laundry. 15 minutes a day is not overwhelming. Starting a blog is difficult: finding the right background, title, explaining yourself in a manner that captures others attention, learning the ins-and-outs.

I think being consistent and outright with my thoughts will make this an anticipated part of my day...even more so than the laundry! :)

What can you be more consistent on??? Leave a comment and let us know how you plan on overcoming your inconsistent ways...let's overcome these obstacles together!

Sumo Jump-Ups

It's no great secret amongst my family and friends that I'm a bit radical when it comes to exercising. I do enjoy the feeling I get when I push myself to the limits.

When I quit the gym (roughly 5 months ago) I needed to find things that would capture my attention, keep me motivated, and allow me to sustain my weight.

I work-out most days. Sometimes I take my dog for a run, sometimes I work-out at home, sometimes I do both (actually, a lot of times I do both!)

My "at-home" work-outs are quick and to the point. 15-20 minutes are usually the maximum time needed to get what I need. Most of my exercises are body-weight only. Some use basic home gym-type equipment...ball, sandbag, etc. (I made my sandbag using an old bag, sand and duct tape! Also, instead of a dip station, which I've asked for for my birthday, I use the edge of my desk or dining room table - where there is a will there is a way, it can be done!)

Now, these exercises are quick and to the point...but they are intense. When you move all body parts all at once, you can get maximum effort and maximum benefits in a short amount of time.

I like to use the work-outs from www.bodyrock.tv. This website proves that you don't need fancy equipment or a gym membership to be in the best shape of your life. I would highly recommend you check it out and see for yourself the benefits you can receive!

Here is a short video clip of me and my kids working out. Another perk I get from working out at home is that my kids get to see me and join in! They see that working out can be fun! And they want to be strong "like mom". I will go more indepth about that another time. But for now, check out bodyrock and do the sumo jump-ups with us! Let me know how you do! 10 minutes of sumo jump, jump-up, push-up...I did 67 rounds...how many can you do?? BEAT MY SCORE!!

Satisfaction Guaranteed!

I've been noticing something interesting lately. My satisfaction level after eating a primal meal is high. So high I would put a Guarantee on it! When the body gets the nutrients and fuel it needs, it creates a level of contentment, that allows you to live without even thinking about food.

It's a unique feeling. I'm not talking about "feeling full" or "over-stuffed". Just "satisfied". In fact, I wouldn't even say that I feel full. I have a level of satisfaction and well-being that can carry me through my day and to my next meal.

I have always had a healthy appetite...this girl can EAT! And I still do. I eat pa-lenty, let me tell you! However, there is a difference from how I eat now, and how I previously ate.

When my diet was filled with grains: flour, breads, rice, etc., I never felt satisfied. Even when "full" I was looking for my next meal. Even when "stuffed". Never satisfied. And I had A LOT of negative self-talk to prove my dissatisfaction. "How can you STILL be hungry? You just ate 3 dinner rolls with your supper!" - "You are ALWAYS hungry!" - "Get control of yourself!" - and on and on...can anyone relate? So...the battle in my head and the feelings of hunger would, in the end, bring me back to the kitchen (even if I walked in and out 5 times...I would always go back) and eventually pull out a cereal bowl and have some other high-grain food to keep me just as dissatisfied and living in a cycle that seemed all-consuming and endless. I didn't know the food I was eating was keeping me on this cycle.

Let me tell you how the "cycle" works on a primal diet. I eat a meal high in protein, lots of veggies and/or fruits...therefore high in nutrients. When I finish eating, I'm not particularly full. I AM SATISFIED! I have fed my body, it is using the food I've given it to fuel me. I move on. I enjoy life. I work. I play. I clean (I am a mom, after all!). Meal time comes...I eat a meal high in protein, lots of veggies and/or fruits...therefore high in nutrients. When I finish eating, I'm not particularly full. I AM SATISFIED! I have fed my body, it is using the good I've given it to fuel me. I move on. I enjoy life. I work. I play. I clean (I am a mom, after all!). Meal time comes...I eat a meal high in protein, lots of veggies and/or fruits...therefore high in nutrients. When I finish eating, I'm not particularly full. I AM SATISFIED! I have fed my body, it is using the good I've given it to fuel me. I move on. I ENJOY LIFE! I work. I play. I clean (I am a mom, after all!). Meal time comes...does not this sound like a better cycle?? Doesn't it beat the one telling you "you suck! why don't you put down the fork? you have NO self control! when are you going to get a grip? stay away from the kitchen! no wonder you can't lose weight!" and that cycle continues, as well, for years and years and years...and I'm betting most of us know it!

I will take my primal cycle (cleaning and all...that's present in BOTH cycles, by the way) and be satisfied with my eating habits and be in control of my thoughts. I don't bash myself where food is concerned. I just don't. That's a perk I was not expecting on this diet/lifestyle. It happened naturally...and it's definitely a satisfaction guaranteed!

It's only the beginning...

Well, that's not entirely true. It's not really "the beginning", as I started my journey of health and fitness roughly 20 years ago. However, I feel like The Primal lifestyle has brought me to a new beginning - one that allows me to live life without counting calories, without hours in the gym and without running miles on the road. Now, I obviously still eat, I still workout and I still run - but I'm off the "hamster wheel of pain and shame" (you know the one...)

So, I am starting this blog basically from the beginning of my primal rebirth.

My husband introduced primal living to me about 9 months ago. He heard about Mark Sisson and his book, The Primal Blueprint on a website and started researching further. From this research came questions that could only be answered by reading the book. So he ordered the book and we both started reading it.

I read the book thinking "can this really be true?" - "can you really be in the best shape of your life without killing yourself in the gym and/or starving yourself at the dinner table?"

I am convinced that this is the case. Since "going primal", I have stopped counting calories (an endless task previously) and I canceled my gym membership. I no longer wake up at 4:15 to fit my 2 1/2-hour workout in. I'm both happier and healthier. And did I mention I lost 5 pounds?

I will go further indepth on these points, but for now, just want to get started from the beginning. I would like to recommend that you read "The Primal Blueprint" and read it with an open-mind.

I have to admit that I don't agree with everything that is said, but I do agree 100% with the viewpoint of how the body works and how it responds to diet and exercise.

We are all filled with confusion on the topic of health. And if you have been on the health cycle of ups and downs, I recommend you pick up this book...and decide for yourself. You can live a healthy life without feeling deprived! You can live a life of vitality and strength! You Can Live Primal!