Lise's Fitness Tips

I'm back! Foods for Feeling More Sexy

2010-04-07T09:37:00.003-06:00

Well, if you've even tried to access this you know I've been gone along time. However, I decided I need to come back, even if it's just for my own sanity. Since the last post, we've moved and we'll be moving again this summer. I'm still working out. I love the new gym I'm at. It's called Sport & Health and honestly it's the best gym I've been to. Now, here's a tidbit. An About.com article on Foods to make you feel more sexy. Enjoy!

http://nutrition.about.com/od/changeyourdiet/a/SexyFoods.htm?nl=1

Lise

www.lisefuller.com

Watch the Freebie Subscriptions!

2008-04-25T08:54:00.001-06:00

Hi, all. Yeah, sorry the website isn't up yet but thought this info important enough to post. Read this on why you should perhaps turn down freebie drugs from your doctor--a CNN article.

http://www.cnn.com/2008/HEALTH/04/24/ep.samples/index.html

Blessings!

Lise

COming Soon!

2008-02-12T09:03:00.000-07:00

Hi, all. Just wanted to let everyone know that I'm redoing my website and when I launch it (planning for March) then I'm going to restart the blogs. Hang in there! An thanks for staying with me.

~ Lise Fuller

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, available at Borders, Barnes & Noble and in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, available at Borders, Barnes & Noble and in e-book, Cerridwen Press, www.cerridwenpress.com

The Spirit of Success-- The Second Pillar

2007-06-13T09:12:00.001-06:00

Hey, everyone, and welcome back! I've got three posts today. These are all from the CoffeeTime board I'm doing. Enjoy!

As we talked about previously, the mind is the most powerful tool you have on your road to good health. In conjunction with that is your WILL, your spirit to be healthy. We all say we want to be healthy but then we let ourselves get distracted by other aspects of our lives. And sometimes, quite frankly, we DON'T have enough desire to complete the task. And we should. For me, the day I made my health a priority was when I found out that my cholesterol was way out of whack. I had several family members who either died or were seriously sick from different types of heart issues. I didn't want that to be me. I saw my mother, a once very active person, whither from a stroke. I didn't want this for myself, or for my family. My point is, you have to make YOUR health a priority. Yep, it might be a little selfish, but it's a good selfish. One everyone should practice. I looked at it this way--if I was gone, what would THAT do to my family?

My point is that you need to sharpen your focus on your health, bring it to the forefront of your desire--because it affects EVERYTHING! Everything that you do is affected by your health. Make it a priority.

Now, I know sometimes focusing on your training & diet can be tough, but there are ways to help you along, ensure that you stick to your routine.

1) Get with people who are putting health a priority in their lives as well. Nothing helps more than a solid support group. And in this time, especially until you get this established, try to minimize that which pulls you away from this.

2) Make SOLID appointments with yourself. For example, don't just join a gym, sign up for classes, something that you'll stick with. Get a trainer, join a running/exercise group. Schedule your workouts on your calendar and stick with it. Make yourself accountable.

3) PLAN your exercise routines and diet AHEAD of time. And stick with it. This way if something comes up, you'll be prepared to handle it.

Now, let me give you your FIRST exercise--one that will attack one of the biggest problems that I see especially women have--that of self-esteem. One thing I've noticed, women are SO hard on themselves! Let's stop. So, do this. Every morning when you wake up, I want you to look in the mirror and say five times: "I am a healthy, strong, powerful and sexy woman." Add whatever words you need to this string. And DO it. Every morning.

K, next post--the third pillar.

~ Lise

__________________
How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

The Physical Being, the third pillar

2007-06-13T09:02:00.000-06:00

K, we're now down to the nitty gritty, what most people start with. Now put on what we talked about regarding your mind and spirit, and let's talk about the last thing, your body. Now, the two big things that we can control that affects this is, of course, diet and exercise. There are many ways to approach both of these things. Many of them can work, but you need to stick with the road you choose. Remember, many roads lead to Rome. You had to pick the one that suits you and stick with it. That doesn't mean you can't experience different roads. In fact, I think you should. Because the best way to STICK with a program, is to design one yourself that will suit YOU. You're the one that is doing this. Set it up so you CAN be successful! Do what you like and you will have a better chance of sticking with it.

~ Lise

About Being Physical

2007-06-13T08:42:00.001-06:00

Hi, all. This is my third post for the day.

K, now we've talked about the three pillars. Here's some more on the physical. I look at this at a two-pronged fork: Diet and exercise. You need to fit both into your day, and the diet is definitely the easiest, or is it? Sometimes resistance to certain foods is tougher than the lifting I do--I swear! But you have to eat and it doesn't take anymore of your precious time--except to actually prepare your foods. I was bad about this. I ate out way too often, and still do. But I make better choices which is what's important.

Now, what I'm going to encourage you to do is keep two logs: one for what you eat and one for your exercise (and you can include things like walking stairs, housecleaning, etc. These burn calories.) This will help you stay on track. Now, don't make any drastic changes--yet. First, track yourself for a week and get a baseline and see where you are. This will give you the momentum to change.

The other thing I want you to do is google an exercise guide, one that tells you about how many calories a certain activity will burn, and a food calorie/nutrition guide. Find one that will give you the breakdown of the foods you eat. This is often on the back of the food package but raw foods don't have this. Find something because it's important to know the calories as well as the fat/carb/protein ratio you're eating.

Now, why do this, you ask? And why keep track of these things? Because in all honesty, weigh control is a very simple formula. Calorie input less calorie output. If you keep yourself in a deficit mode--more calories expended than input, you'll lose. If you keep yourself on the plus side, you'll gain. Make sense?

Enough for now. Again, keep track. You can use a little notebook and make sure you put EVERYTHING in it. Even that little hard candy you eat as you walk out of the restaurant. K?

Talk to you soon.

~ Lise

The Three Pillars of Good Health

2007-06-07T11:22:00.000-06:00

Hey, everyone! I'm posting this month at Coffee Time Romance (www.coffeetimeromance/boards) in their diet & fitness section. Look for my name. Anyway, I wanted to share them here as well. This is the first post of the day and the start of the discussions. I have another as well which is shown after this one!

Hi, all, if you've read my "Join Me for June Fitness" (or whatever I called it--can't go back and see) you know that I'm posting this month for the June Jubilee about fitness. And if you want to know why and my background, please check out my website at www.lisefuller.com/fitness and you'll see why. Also, I'll be pulling in some info from my blog at www.lisestips.blogspot.com from time to time. And keep in mind, these are MY opinions and things that worked for me. But you must decide what is right for you. I don't profess to be a health care pro so make sure you talk with yours should you feel you need to.

Now, the three pillars. First ask yourself this question--why do you want to lose weight (or gain for that matter) or why is your weight important to you? Hmmm?? In reality, isn't the real reason to be healthy than to look like some fake model whose had several operations to get the 'perfect' body? (And WHO decided what perfect was, I ask you!) Hey, we focus so greatly on "weight loss", which is only a small indicator of health than we sometimes forget why we want to lose (or gain) weight! And that's to be healthier!

Anyway, before I go off on a tangent I wanted to present to you what I see as the three pillars of good health. From what I've been told, the ancient Greeks believed that your mind, spirit and body were all important to good health. I think this is an essential trait. The mind is so powerful that it affects whether you can do or not. If you THINK you can't, you won't. Plain and simple. And your spirit--your will and motivation--are critical to any attempt to become healthier than what you are. So as we move on, I want to address these things as well--not just the physical aspects but the entirety of your being. So there you have it -- we are searching and working for good health! (not weight loss per se) and this includes all aspects of our MIND our SPIRIT and our BODIES. K? And remember these aren't inclusive of each other. Every aspect affects the others, so sometimes we'll be talking about them interchangeably.

Questions? Comments? Send me a post!

~ Lise

The Mind is a Terrible Thing To Waste

2007-06-07T11:17:00.000-06:00

THIS IS THE SECOND POST FOR TODAY!

Your mind. The object that runs you, the one where concepts develop, the thing that works to create and store your belief system. Wow, is it powerful. It's so powerful it works to force people to do some incredible things--good and bad. I can't imagine how much INTERNAL mental coercion goes into an individual that decides to blow themselves up in the name of Allah. And I don't want to. However, that same kind of focus can also heal people. Wouldn't that be a treat, to learn how to harness that power and turn it to good?

We all have heard of studies or known of people with similar diseases at about the same level of progress, and one person becomes healed and the other doesn't. Why? There's a lot out there about prayer, about positive thinking, that somehow helps with healing. We at this age certainly don't know enough about these things. However, there is one thing I know. Put your mind into what you want to do, visualize it, believe it, and don't give up. It will eventually happen for you. Maybe not in all the ways you think it will, but it will. George Eliot once said "It's never too late to be what you might have been." I believe that.

I love to ask people what they think their greatest weight loss tool is. I hear things like diet, exercise, low carb whatever, and it's OH so WRONG! Those are good things, yes, but the most powerful tool you have isn't the physical, per se. It's the stuff you and everyone else has that's from the shoulders up--your brain. Your mind is so powerful it affects everything you do and think, what you see, how you perceive. (Another good reason not to muck it up with mind-bending drugs!) Kay Olson from Body Solutions, RX (http://www.abernathyclinic.com/) puts it like this "See it, believe it, achieve it." Now, we all have obstacles in our lives, things that we PERCEIVE are holding us back. But honestly, isn't this part of living? The trick, the thing that gets others to succeed is that they take it as a challenge, not as a defeat, and find creative ways around the issue. (See, told you I had strong opinions!)

And to leave you with a great example, here's an article I keep on my fridge simply because this woman inspires me. This was from MORE magazine (Feb 2007), in their "Firsts After 40" section.

"My First Summit, Wendy Booker, 52, Manchester-By-The-Sea

"When I was diagnosed with multiple sclerosis at 44, my doctors told me to take it easy. I was a runner and a busy mom to three boys, so I ignored the doctors, ran a marathon and began speaking about MS. I heard about a team of people with MS who were going to climb Mount McKinley, in Alaska, one of the most difficult summits in the world. With no experience, I quit my job...to join the team. We headed to McKinley in 2002, but couldn't summit because of the weather.
"I decided to try again at 50, as part of an otherwise all-male team. WHen you reach base camp, it's a blue and white world of snow, ice, crevasses and avalanches. We climbed through a three-day blizzard, a lightening storm and a rockslide. Each day I would inject my medication while still inside my sleeping bag. Word got around on the mountain that the first woman with MS was about to summit. I was balancing on an 18-inch ridge when a team of four passed by and congratulated me. I started to cry. I was still crying at 20,320 feet, when I planted my flag folr MS after 17 days of climbing.
"I've since reached the summit of Mount Kilimanjaro and Mount Elbrus. I plan to conquer Everest by 2009. Yes, I have a chronic illness, but it's been more like an epiphany."

That's it for now. Many blessings to you and your good health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

More Women Inspiration

2007-06-04T20:04:00.000-06:00

Hi, all. Just another quick post for the day. There's a link for article from various stars and their inspiring stories should you all care to read. This are MORE women, so they're over 40. Here's the link: http://www.more.com/more/category.jsp?catref=cat5360022&esrc=esrbmoe0406a#Scene_3

Enjoy!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Antioxidant Smarts

2007-06-04T09:57:00.000-06:00

Welcome back everyone and hope you had a great time last week.

In today's paper (www.gazette.com) they had a quiz about antioxidants which was pretty good. However, I'll summarize it here for you which gives you an idea WHY antioxidants are a big thing in health these days:

Antioxidants slow oxidation, a natural process that leads to cell and tissue damage.

There are lots of types of antioxidants. Some mentioned in the article were: Beta Carotene ~ found in yellow and dark green veggies like carrots, lettuce, etc., Lycopene ~ found in tomatoes, Vitamin C ~ found in citrus, broccoli, peppers & lots of other fruits and veggies, Vitamin E ~ found in nuts, seeds and oils.

Although chocolate has some antioxidant properties there are other choices, such as a cup of bing cherries. Also, there's been no documentation that antioxidant supplements will help prevent heart disease (however, there may be other sources on this.)

Antioxidants found in fruits and veggies can help recrease stroke risk.

They don't have an exact amount of how much (or what kind for that matter) of antioxidants a person should have.

Up to two glasses of red wine a day can provide a good source of antioxidants but beyond that will have the opposite effect (per the article.)

Antioxidants can increase the amount of fluid in cell membranes responsible for sending more signals to brain tissues.

Dark chocolate provides antioxidants called catechins.

K, that's it for now. (Had a great time at my daughter's wedding ~ thanks for asking!)

Many blessings to your health. OH! And come visit me at Coffee Time Romance this month on their boards. I'll be posting everyday about health and fitness.

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year, 2006 Colorado Romance Authors Newsletter Article of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Carb Facts

2007-05-29T23:10:00.000-06:00

First, a bit of news from me! This is the first of two posts I've made for today. I'll be at my daughter's wedding this weekend so after today I'll be off until next week. So I hope these articles inspire and motivate and hold you until I get back! Now, without further ado, there's been so much talk about low carb diets these days--and there are many of them. I will testify that these DO work. Like any diet, you just need to stick with it. But knowing what a carb is and how it affects you is paramount. Now, I've found these two articles from Laura Dolson at about.com. They're short and full of info. The first one is "7 Facts to Know about Carbohydrates" (click on the link to get the full article). The second, in the next post is about the 10 most common mistakes Laura sees that people make when they 'low-carb' diet. Now, since education is key, let's start with the carb facts:

Summary of "7 Facts to Know about Carbohydrates":

Carbs = Sugar: Except for fiber, all carbs end up as sugar. Starches or complex carbs are only long strings of sugar. The question remains, then, how quickly do these convert into sugar. [Author note: As you may know, the complex carbs--if in pure form as you can read in the next bullet--break down more slowly and thus don't spike your glucose levels as high as simple sugars BUT this is only true if it isn't processed.]
Misconception: Starches (complex carbs) break down slowly in the body: Not true. Most carbs from the grocers break down rapidly because the food manufacturers have already begun to process it--ground flour, refining, puffing, etc. Whole wheat flour is almost as glycemic as white, but it is more nutritious.
Best Bets: Non-starchy vegetables, low sugar fruits and legumes: Best sources of phytonutrients, vitamins, minerals, etc. And legumes (such as pinto beans, etc.) are great because they break down slowly and have resistant starch [fiber] in them. Experiment with the legumes and see what fits for you.
Eat Whole Intact Grains: If you can tolerate more sugar, then add whole grains such as rice, barley, quinoa, etc. These are broken down more slowly and have some resistant starch in them. [I think Flax Seed is also a good choice. It is low in calories and adds good Omega 3's into your diet!]
Misconception: By the time food reaches our colon, the story is over: Nope. Digestion of fermentable carbs are going on here and there's the friendly bacteria that makes stuff good for our health.
Eat Lots of Fiber: Eat both insoluble and fermentable fiber (soluble, resistant starch, oligosaccarides)
You May have to put some extra effort in to get sources of resistant starch.

There you go. Now, read onto the next post to see what some pitfalls of low carb dieting can be!

Take care and ya'll have a great week!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Common 'Low Carb' Diet Mistakes!

2007-05-29T22:17:00.000-06:00

SECOND POST OF THE DAY!

Low carbing it? Well, I'm here to testify that a low carb diet DOES work. But let's not make some radical mistakes--like cutting out ALL carbs. Any low carb diet should have some amount of GOOD carbs, such as whole fruits and veggies and/or whole grains. Now, as ya'll know if you've been reading this blog a while, I find articles I like to point you to. Here's a brief from Laura Dolson at about.com on the "Top Ten Low Carb Mistakes". And if you want the full article, click on this link: Top Ten Low Carb Mistakes

Now these are Laura's observations but they're well worth reading about and as she says, any newbie (or even an person who's done the diet a while) can make mistakes. Here you go:

Getting Off on the Wrong Foot: Education yourself. Know what foods have carbs and what don't and what you're supposed it eat. And don't think all you're going to do is eat protein all day.
Giving Up Too Quickly: Don't overreact when things don't move as quickly or as well as you think they should. A prime example is eating too few carbs to start then going into a "carb crash" (see her definition of this) and then giving up.
Not Enough Vegetables: You should be eating more of the low-carb veggies than anything. From what Laura says, many people tell her they don't feel good eating low carb and she finds this is because they aren't eating veggies, or even fruits, at all. [Yes, time for some author notes here! THIS IS SOOOOOOO TRUE! I've done this and I know exactly what she means. And if you don't eat enough of the right kinds of veggies (such as crucifers, green beans, etc.) then you aren't getting enough fiber either and your digestion will suffer.]
Not Enough Fiber: This goes hand in hand with what was said about the veggies.
Eating Too Much: Hey, just because you're low-carbing it doesn't mean calories don't count. Don't stuff yourself. Let your body be your guide. [However, I know sometimes we fill up from bad eating habits before we realize we're full--so! Although she states you don't need to count calories, I'd certainly make sure you're getting the right serving size in your portions. Don't cheat. You'll only be hurting yourself.]
Lack of Planning: You're trying to change old habits and instill new ones so don't sabotage yourself by not knowing out what you can and cannot eat, when to eat and have the foods you need readily available. You don't want to be caught in a hunger-jag and not be prepared!
Getting Into A Rut: There's no reason to stick with a few foods. Every cuisine on the planet can be low-carbed. And you can low-carb a lot of foods by simply cutting out the starch and sugar.
Problem Ingredients in Low Carb Packaged Foods: Be careful of foods claiming to be low-carb'ed, especially if they contain the product 'malitol', which can be just as bad as sugar in a lot of bodies [and for this author, it really jacks my body up!]. Anything saying 'net carbs' or 'impact carbs' deserves a closer look.
Carb Creep: This is when you start to cheat a little here and there and all of a sudden you're getting carb cravings again. Watch out! This will hit you when you least expect it. [And trust me, it will cause havoc especially when you're under stress!]
No Exercise: [Ouch!] Don't skip your workouts! Adkins called it non-negotiable. First, it lowers insulin resistance, second it's good for your body in many ways, third it's unlikely you'll be able to maintain your loss without it. [i.e.--make this part of your lifestyle change!]

K, that's it for now. My daughter is getting married this weekend SO I won't be posting again until next week. Take care and many blessings to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Fat Muscles Equals Obesity

2007-05-28T11:12:00.000-06:00

Hi, all. This is my SECOND post of the day so scroll below to find the one I just posted on sunscreens and protecting your skin.

Now, there's an article in Discovery Health that talks about fatty tissue around your muscles and states that severely obese people have trouble losing because the metabolic "memory" has now been programed to store fat. This shows that it makes it doubly difficult to lose when you're severely overweight, and also promotes the fact that dieting alone isn't the only life style change you need to make. They are going to do more research into this but they do know that exercise does change muscle metabolism. Here's the article link as well as one they have called "Working With Your Doctor to overcome Overweight and Obesity."

Now I haven't read all the way through the Working with the Doc article, but it looks pretty good. They've got some basic info in their. And keep in mind, when they talk about how calories you burn with an exercise or whatever, these are generalities. They are not specific to YOUR body's specifics (metabolism, weight, age, etc.) which are important in determining your true amount of calories burned, etc. Also, keep in mind, if you are fit or a body builder, the BMI doesn't necessarily work. Remember that's based on averages. K?

All right, that's it for today. Many blessings to you and your health!

~Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Sunscreen??

2007-05-28T10:46:00.000-06:00

First, welcome back! Yes, finally got my computer repaired. Now, here's a great article on your skin. And why do I mention this? Because your skin is an organ that we tend to ignore. And we shouldn't. You need to take care of it like anything else. Now we all know we should wear sunscreen when we go out, esp. with the thinning of the ozone layer, global warming, etc. Here's some sunscreen myths though that can help you sort through things from CNN's Health Mag online. (Yes, click the link to get the full article.)

Here's the myths they listed:

"Sunscreen is all you need to stay safe." According to their sources, this is only part of the picture. There's still a 50% chance you'll burn. So make sure to seek shade between 10 and 4 and cover up with hats, etc.
SPF protects against UVB and UVA. Wrong. SPF only measures against UVB, but several products do have stuff in them to protect against UVA. Look for "avobenzone (Parsol 1789), octocrylene, titanium dioxide, and zinc oxide, as well as the recently approved Mexoryl SX. Make sure one of these is in your sunscreen, or look for products labeled "broad spectrum," which means they protect against UVB and UVA rays."
Some sunscreens can protect all day. Wrong again. Per their source, regardless of the SPF, you still need to reapply the screen every two hours. (Or, if you've been in the water or sweating, reapply again.)
"Sunscreens are waterproof. The FDA does not recognize the term 'waterproof,' so don't count on sunscreen to last through hours of swimming. The agency does recognize 'water/sweat/perspiration resistant' (which means a product offers SPF protection after 40 minutes of exposure to water) and "very water/sweat/perspiration resistant" (which means it still protects after 80 minutes)." Yeah, reapply, reapply, reapply!
"Sunscreen can provide total sunblock." No. Per their sources, no screen blocks 100%. The interesting thing is a 15 SPF blocks 93% and a 30 SPF blocks 97% and a 5 block 98%. SO, keep in mind that the higher number doesn't translate into an equal level of protection.

They also make note to put this stuff on 1/2 hour before going out. So protect yourself and your families and make sure you wear it.

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

The Soul of Your Libido???

2007-05-21T08:32:00.000-06:00

Okay, now that I have your attention, I have to make an announcement first. Me in my brilliance dropped some coffee on my keyboard and even though it isn't catastrophic, there's a few keys that won't work. SO I've posted three articles since Sunday for you for this week before I ship my baby off to be repaired. This is the third of them--and it's from an article called "Rekindling Desire--the soul of your libido" by Marcelle Pick, OB/GYN NP who's with Women to Women, a group I've mentioned before.

Here's the scoop -- and yes, if you want to read more of the article then click on this link: http://www.womentowomen.com/menopause/rekindlingdesire.asp?id=&campaignno=&AdGroup=&Keywords=&EmailID=76001

And for you "not at menopause" women who are reading this--even if you're a teen! Please, read on, cause she talks about self image as well which is important to all of us. Besides, someday you will be where I'm at and you'll absolutely love having some info about it now!

Now, Marcelle brings up a GREAT point--fear. Yeah, we're women of the 70's or earlier and we were 'liberated' then, but as we near our 50's we fear the unknown--what our bodies will become. Our society has a slim view towards the aging women. Sad but true. As Marcelle states, we "fear...becoming marginalized by a society that seems to only value youth. If any of these fears plague you, they can undermine your sex life in many ways and lead to a nosedive in self-esteem and desire. Our culture has painted a barren sexual landscape for most peri- and post-menopausal women. The message persists that an active, vibrant sex life at midlife is somehow inappropriate or unattainable, as if gravity exerts its pull not only on skin and body parts, but sex drive, too, and there’s nothing to do but accept it. But this is just so untrue!"

And isn't that good to know! I mean, who says that sex is only good for old men? Hey, wait a minute--I'm not old! I'm only 51! And to be marginalized at such a youthful time? I'm with Marcella. I want to enjoy sex for as long as I can. I love the special feelings between my husband and myself--sex INCLUDED. :-) And Marcella is reassuring in that sex is still great in our time and that some even find it BETTER at our age.

Now she talks about some of the changes that do happen. And don't we wish their was a training class on this?? I mean, they taught you about some changes in school, right? When you got your period, etc. But heck, what happens after that? No one talks about it and maybe it's time they did. (Thank you, Marcella and womentowomen.com.) Per Marcella, there are some physical changes that can make orgasm different or difficult (and on their site they have a discussion about loss of libido) but there's the emotional side as well. And as women, we certainly understand that. She tells us that just because we have a waning of fertility is no reason to stop thinking about ourselves as sexual creatures as nature gave us the ability to enjoy sexual pleasure for the duration of our lives. Besides, there's the important PHYSICAL BENEFITS to regular sex! (i.e.--"greater longevity, slower aging, lower risk of heart disease, improved fitness, and better sleep to name just a few — have been well studied and documented").

Now, she states: "You may be someone who celebrates your release from the tug of fleshly pursuits — and if you are, I encourage you to honor that. I know many women who find a great freedom in not being defined by their urges — or the lack of them. But I also know that many of the women I meet are saddened by their loss of desire in menopause. More than anything else they (and their partners) wish to get it back."

And, if you do, there's "The building blocks of desire " --

First, deal with the physical piece first. The hormonal shifts you may be experiencing are easy to diagnose and treat. Good nutrition (a subject near and dear to my heart) as well as some other supplementation, if needed, will provide great help to you during this time and help to reset your hormone balance to a healthy level, which, if this is the cause if your libido problem, it'll help restore your libido.

Next, as she says, "hormone shifts are only part of the picture. For many of my patients, the unseen changes at mid-life are less detrimental to their sex drives than external changes. As many women look at the mirror and take note of unwanted skin and hair changes, or shifts in musculature and weight, they may begin to get scared. Mentally, we may feel like a 20-year-old, but on the surface it seems as if our bodies are “falling apart.” Many of my patients describe a sense of no longer being in control. Some experience real panic, others become angry or depressed, while others begin to resign themselves to the wages of time." YIKES! Hey, wait a minute--I've experienced that myself!

As she points out, and I thought it important to highlight this: "self-esteem is critical for fostering desire. Unknowingly, women turn down their own desire thermometers by internalizing society’s adulation of the young “hot” body. We also live in a culture that has a very conflicted attitude about sex beyond its necessity for reproduction: corporations know it sells product, but as a society (in contrast to many European cultures) we are often a little prudish when it comes to encouraging sexual activity for pure pleasure. At a certain age, many women begin to buy into the idea that it is somehow undignified or inappropriate to yearn for sex and so they unconsciously sabotage their physical urges....Desire begins with a state of mind. "

Marcella tells us to go out and claim our desire! Give ourselves permission and say it's okay to be sexual. And make it a PRIORITY to fall in love with yourself again and see how truly desirable you are. WOW! Now, doesn't that make you feel good? So, don't let naysayers or anyone else put you down.

Now she talks about body image and how a good body image is the "best aphrodisiac" she knows yet this perception eludes most women. WHY? I ask. Because it is, and has been, also a problem for me. She states part of this as our upbringing and I can see that. We're taught to be desirable by the crazy commericals on the TV instead of listening to ourselves and others about how they see us.

Her quote: "Dissatisfaction with their bodies is so pervasive that a huge segment of women live in a storm of negative thoughts from adolescence on — a negativity that is fueled by the media, super-skinny models, and cosmetically altered and retouched icons of beauty. Women slave at the gym, starve themselves and sap their natural strength and sensuality to live up to some unattainable, cultural ideal, then internally berate themselves when they can’t. It’s no wonder that many women continue to obsess internally over their perceived physical imperfections into adulthood and middle age.

A potent antidote to this negativity is the ability to attract a lover. In other words, if someone else finds our body attractive, we conclude that we must be attractive. But as the years pass, and the veil of sex hormones falls back with its accompanying physical changes, relying on external validation to feel attractive gets dicey. Many of my patients tell me, “I used to get upset when a man would stare at me as I walked down the street. I didn’t realize then how upsetting it would be to walk down the street and have no one notice. I feel invisible.” "

Good Lord! Is that as true for you as it is for me? Marcella tells us that one of the "joys of menopause" is the opportunity to really examine your inner beliefs about beauty and personal power. It’s a time to shrug off the cultural ideal of what’s attractive and discover what you think is beautiful about yourself. Instead of feeling good about yourself only because you’re chosen by someone else, menopause is a time to learn how to do the choosing yourself. After all, whose opinion would you rather rely on, your own or some stranger’s on the street?"

And boy, I really agree. How empowering!

She goes on to tell us how to fuel our personal power.

"In life, every exchange we have with our internal self or with others is a kind of transaction that can leave us feeling emotionally enriched, neutral or depleted. The personal transactions that leave you feeling depleted are those that take away your power. When you allow others to dictate how attractive you are, you give them control over something very valuable indeed.

One way to start taking back your power is to learn to love your body in all its wonderful limitations and possibilities. This means finding tools that help you tap into your inner wellspring of beauty on a daily basis. One big one is to make the right supportive choices in nutrition and lifestyle that let you and your body feel well.

Protecting your power also means getting help in shifting your emotional energy to a place where you can truly hear and accept compliments and affirmations. This means learning how to redirect your mind every time the negativity script starts to play. It’s often not easy, as any woman who has really struggled with her self-esteem and appearance can tell you.....

If you commit to doing this work, I can promise you a big pay-off. You will find yourself enjoying your body and easing into a new level of comfort with yourself that is truly, undeniably sexy.

And once you’ve mastered the storm of negativity, the question becomes how to turn down the noise in your everyday life so you can feel your desire when it eventually returns. "

Wow.

She goes on to tells us how to de-stress our lives, to experience our fantasies and reminds us that fantasies, such as what we experienced as teens, allow us to experience in some form what we like! (A revelation to me.) She states that our earlier experiences also "helped shape your mindset to accept love and passion when it came along" and that the fastest way to bring back sexual excitement is to "make time for it." Make it a priority by uncluttering your life of stress.

And to talking with your partner about your needs. Per Marcella: "We have a saying at the practice: “If your upper lips don’t talk, the lower ones will,” which means that if you can’t say it out loud, your body will do it for you. If you are having difficulty in your relationship on an emotional level, it will influence your physical relations and eventually your desire may wane.... Learning to love and protect yourself is one step; figuring out what you need in bed is another."

Now, she's got other pointers and more info, and they can put together a personal plan for you as well. Contact them. But most of all, love yourself. Remember you ARE a sexual creature and are beautiful, have VALUE and a lot to give. Let's not forget that about ourselves!

Many blessings and best of health! See you here in a week or so--after the baby comes home.

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year, Best Newsletter Article for 2006 Colorado Romance Wrtiers

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Love Your Workouts! Er, not....

2007-05-21T08:27:00.000-06:00

If you've been reading me a while, you know there's a local sportswriter that I love to read. He's a an article every Monday in the Gazette and his name is Milo Bryant. Today he had an article in there called "You don't like your workout? That's tough." I LOVE it! It's so true.

Now, Milo is a no-holds-barred person, which I really admire. He tells it like it is. In today's post, he talks about people complaining about being hot, sweaty, etc. and that it's the basis of the world's ills. Yet, they STILL want to look--as he states-- "fantabulous". He talks about a 'funny' line he'd gotten--"If I was supposed to be buff, I would not have been born so soft." But he has a rebuttal to those complaining who still want to look great -- "Tough poopoo for you." LOL!

His point? There is no written rule that says your workout has to be fun or that you have to enjoy it. And I agree. We've been spoiled a lot in like, having things come easy. But being in great shape takes work, and no magic pill or overnight diet will do that for you.

Another great point he makes is that when you work out, you're pushing your body beyond its normal limits to establish a new baseline and you're stepping out of your comfort zone, which is

typically unpleasant. But as he says, if you're performing your work right, it's never easy, and it's rarely fun. One thing I can say though--when you've achieved something you didn't know you could, or even thought it was beyond you, it's an incredible feeling of accomplishment.

Now, Milo gives some advise to make things easier: "Understand." See the benefits of what you are doing, add some music to pump you up, get your family involved and make a game out of it.

If you'd like to read more, here's the link: http://www.gazette.com/articles/working_22649___article.html/fitness_supposed.html

And you can email Milo at milo.bryant@gazette.com. He has another fitness challenge he's ready to do with someone as well, so if you're in the area, check it out.

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year, Colorado Romance Writers Newletter Article Award for 2006
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

MORE!!!! Keep your mind in the Game

2007-05-20T13:32:00.000-06:00

A few years ago, a friend of mine ordered me a subscription of More Mag. Yes, this is the mag for over 40 women (hey, I'm 51) but it has a lot of good stuff in it and thought I'd share this resource here. Now, there's a bunch of various stuff in this, but one of the things I like the best is the "firsts after 40" column that's in the back. They always have someone their whose story is inspriing. Check it out. They also have some stuff online at www.more.com/newsletter (to get there newsletter as well as www.more.com for other articles. You need to wade through the advertising but there's some good stuff there. Like there's this one on thrillseekers--five women who took up an adventurous sport after 40. Again, these are for the inspiration. And as we age, I think we need this MORE and MORE! Why? Because we begin to think there's things we can't do. I have this saying I made for myself--"If you don't go down the road, you'll never know where it will lead." I'm sure there's some ancient philosopher that said something similar, however, I try to remember this when I'm afraid of something new, especially something I think I can't do because of whatever reason. We are such a production society--results count. But if we don't achieve what we think we want to achieve or whatever it is we aim for, what does it really matter? As someone said, it's in the journey.

Peace to you all and many blessings!

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year, Colorado Romance Writers Newletter Article of 2006
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Your Quadriceps--uh, I mean, your legs...

2007-05-18T18:58:00.000-06:00

First, I want to share with you a quote I got from the online piece of Oxygen Mag:

"Don't be afraid if things seem difficult in the beginning. That's only the initial impression. The important thing is not to retreat; you have to master yourself."

~ Olga Korbet

(From the email lifestylz@oxygenmag.com which you can get by going on their site and signing up at Oxygenmag.com)

Now, isn't that inspiring? Of course, Olga Korbut was a four-time gold medal Olympic Gymnast--and I'm sure her legs are still incredible. However, for those of us less blessed, this quote of hers really hits home. If you've been following this blog, you know I think my legs are one of my worst features! Yet, here we have someone who provides hope.

Now, ya'll know I lift. I love lifting (resistance training, if you will) and I found some information to educate you on the front part of your legs--your quads. At Hugo Rivera's Bodybuilding site on About.com, he offers some information on this set of muscles and how to train them.

There's basically four muscles on the front of the leg:

Rectus Femoris: located in the middle of the thigh, (and per Hugo's article, the only muscle involved in hip flexion (basically, bending your knee and lifting it upward)
Vastus Medialis: teardrop muscle (when it's developed well) on the inside of the leg by the knee,
Vastus Lateralis: Outside of the upper part of leg,
Vastus Intermedius: Located between the lateralis & medialis on the front of the upper leg

To work all these groups and get them sleek and sexy, you need a combination of exercises. And squats, per most experts, still reigns supreme in this effort as it works everything--if you do them right. Some other exercises are lunges, certain squats on machines, leg extentions, etc. (If you have poor knees, watch the leg extensions. I once had a doctor tell me he didn't like them because of the stress they put on your knees, especially if you go heavy.)

Now, far be it from me to improve on Hugo, so let me just post the link and ya'll can access it to get a great description on these moves and when/how to use them. Here you go.

http://bodybuilding.about.com/od/weighttrainingprinciples/a/train_quads.htm

Now, remember, if YOUR legs haven't been worked in a while, take it slow. Start from the beginning and don't rush it. Remember, it took you time to get out of shape, take your time to get back into it. You are changing your life style here and that takes commitment, dedication, and work. So be patient with yourself. And, no, as a woman, you WILL NOT bulk up and look like a man doing these! (Unless you are on super steroids!) So please don't worry about that. Just work those puppies and you'll be pleased at your results. I guarantee it! (Even if you think you're legs are the worst like me!) Trust yourself and go for it. (And remember to check out any program with your health professional.)

Now enjoy your good health!

Many blessings,

Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Supplements? Are They Needed?

2007-05-15T11:13:00.000-06:00

Hi, all. Yes, this is the SECOND post of the day, so look before for the first on "Satisfying Sex".

I got a an email from one of the readers and thought I'd respond here since it's such and important question.

"As I was reading the bottle of my multivitamin today I started to wonder why I need all these vitamins and minerals. I mean, what do they do? I've heard the B12 is good for your metabolism... gives you energy. I've heard zinc is good for your skin. And C is good for your immune system. But what is everything else for? :) So I figure I'd ask you, perhaps you know of a good place that explains this so they everyday woman can understand it. :)"

And here's my response:

Glad you asked. As you age, or depending on your diet and exercise program, you might need more vitamins/minerals than you think. B's definitely do help with energy level. Zinc is also good for your immune system. And, in my opinion, the best way to see if these are helping you is to see how YOU feel after you've been taking them. Your body needs all kinds of stuff, which, depending on what/who you read, you either are or are not getting this in your diet. Many people claim that our foods simply do not have the minerals and vitamins they used to ecause of over-farming, etc. There's also a lot of discussion on the imbalance of Omega 3's & Omega 6's in your diet. (Omega 6's you often get in grains, and they are good for you, however, there's been some discussion that an overabundance compared to the 3's, which you get from fish and flaxseed, could lead to certain diseases such as cancer.) There's also been some discussion on how CoQ 10 can help deter cancer cells.

So, again, much of this is what you read. Now for me, if it doesn't hurt and may help, I try it. And you may not need everything you're taking. I don't know and I don't claim to be a medical professional, but I can tell you this. Educate yourself as best you can. Obviously, if doctors always had the cures they would be able to heal everyone--but they don't. They only have the info they've been taught. There's so much out there. Use YOUR good judgment. That's the best you can do.

Now, I can point you to a few sites you can look at for info. Keep in mind some of these are anti-aging or set up for specific things but they are all medical professionals and if you email them I think they'll get back to you:

Body Solutions RX: http://www.bodysolutionsrx.com/Contact.htm -- in the comments tell them I sent you. This is a local group for me and I like these guys.

Women To Women: http://www.womentowomen.com/contact.asp -- this is a group of women doctors

Life Extension Foundation: http://www.lef.org/quest-com.html -- these are again 'anti' aging people but they are a group of doctors and other health care pros.

I'm sure there are others but these I have personal experience with and feel confident in.

Something else to keep in mind, not ALL vitamins are water soluble. That means they can be absorbed in the fat layers and if you have an excess, they don't necessarily wash out of the system. And too much of a good thing can, well, be too much of a good thing. Too much can be toxic.

This link seems to discuss the basic vitamins well and is from the Utah Education Network: http://www.uen.org/Lessonplan/preview.cgi?LPid=1261. And heres' one from the United Kingdom: http://www.eatwell.gov.uk/healthydiet/nutritionessentials/vitaminsandminerals/

as well as one from the National Institute of Health (fact sheet): http://ods.od.nih.gov/Health_Information/Vitamin_and_Mineral_Supplement_Fact_Sheets.aspx
Also, I found this link which, if you follow it may answer many of your questions. It's from the National Institute of Health as well. http://health.nih.gov/result.asp/719/29

Enjoy, and educate!

Lise

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Satisfying Sex: Another reason to Exercise?

2007-05-15T10:30:00.000-06:00

I don’t normally care for Discovery’s Health articles as I think they don’t have enough meat in them and sometimes, quite frankly, I don’t agree; however, here’s one I think you’ll like. It’s called “Can Exercise Improve Your Sex Life?” by Greg Shealey, M.S. (Greg is a health educator and founder of Bio-Fit & Wellness.)

Per Greg, there’s several reasons why a fit person can enjoy sex more. For example, improved muscle tone can increase sexual gratification. (His point is orgasms depend on muscle activity.) And for a mature person, cardo fitness is critical. It also seems to increase your libido. (He was talking more about men but I don’t see why this wouldn’t pertain to women as well.) Plus there are the mental effects—knowing you look good helps your confidence and makes you feel more attractive.

Again Greg, “Some researchers attribute a good exercise program, along with other healthy activities such as good eating habits, smoking cessation and getting plenty of rest, with having a positive effect on sexual performance for people of all ages.” He quotes a study from the University of California-San Diego that shows some helpful effects.

So there you have it. Get fit and the odds of having a better sex life improve. Hey, it’s always a plus, right? For info on Greg click this link.

Many blessings and here’s to your good health.

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Body Image

2007-05-08T10:33:00.000-06:00

You know, I feel compelled to write about this today. Why? On one of my local stations they are doing this 'group support' thing and the problem was that this grandmother was asked by a 17-year olds parents to help pay for a breast enhancement for her graduation--and the grandmother is refusing. I say good for her. A breast enhancement? What happened to college tuition?

All right, without being too snide I have to admit that when I hear things like this, it throws me every time. Why is it small breasted women feel the need to have a breast enhancement? There is nothing wrong with being small breasted. In fact, if you are as lean as I am in this pic, then you've dieted down so much there is not much left on top--yet I know many women who've competed that have gotten enhancements. This is expensive and it cuts into the muscle! Why are we doing this to ourselves?

You know, it's a trite saying but it is so true--beauty IS in the eye of the beholder. So why do we feel the need to try and match up some false sense of beauty defined to us by marketers on Madison Avenue? And if you analyze what's 'beautiful', you'll see this same group changes it almost every year. It was said Marilyn Monroe wore a size 12. Now that may or may not be true, I don't know, but she was considered by many the most sexiest woman in the world. (And she also lifted weights -- got a picture of it in my gym.)

I guess my point is today--our quest should be for good health and to be the best we can--naturally. Cosmetic enhancements that cut into your skin and muscle, to me, are ridiculous because they are based in a false premise of what is 'beautiful' to some group that changes their mind as frequently as the weather. If I can urge you, please, please please, don't do something that will cut into your muscle! You're only hurting yourself for false pride. Yes, we all would like to look our best. Heck, I've had things done as well to improve my appearances, but it's time as women for us to stand up for ourselves and say Hey! This is what REAL women look like! Get over it! Which is why I'm glad some countries like Italy and Spain are standing up against overly thin models. In fact, they're requiring models have more than 18% body fat to stroll the runway. Why? Because some of these models--to fit the designers requirements--have dropped dead from malnutrition.

And it's become endemic in our society. Look at the cartoons of women, or other drawings. These are not real bodies! Ladies, let's make a stand here and now. Let's do all we can to promote a HEALTHY body, not some designer's ridiculous idea. Looking great the way we were intended to be!

Whew, thanks for listening to me rank. Many blessings to you and your good health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Type II Diabetes & High Glycemic foods

2007-05-05T17:02:00.000-06:00

(Okay, before you start reading, quess--what the picture I've posted and the article have at odds with each other and is the danger in eating what's shown really worth it!)

You know, I usually don't post on the weekends but I saw this article and thought it important enough to address. I've had family members with Type II Diabetes (this is the type known as 'Adult Onset', which, as you see when you read this article, has more to do with high glycemic foods). Now, I get the newsletter by Women-to-Women that this article was printed in and I would highly recommend ALL women read this mag--for their health and that of their families. As I've said before, the biggest health tool you have is the gray matter in the area from your shoulders up--educate yourselves!

Now, according to this article "Preventing type 2 diabetes and metabolic syndrome", by Marcelle Pick, OB/GYN NP, you can prevent getting this disease (and most assuredly help yourself if you have it)by avoiding high glycemic foods. (It also touches on some additional problems that this leads to, such as when women enter menopause.) What are these foods? These are things like raw sugars, white breads, white potatoes, and such that spike your blood sugar. My advise? Stay away from all foods that are white! And no, ladies, chocolate cake doesn't count as NOT being in the high glycemic category. Neither does most brown breads. To qualify the grains the bread or whatever is made of should be WHOLE grain, so the absorption is slower. In fact, for me, since I know my body, I try to stay away from ANY grains most times as I can get a higher quality carb from sweet potatoes or whatever. Or I'll stick to brown rices. And I'd also recommend eating most of these kind of carbs in the morning--then you have the whole day to burn things off. Now, I'm not saying that you shouldn't EVER have white potatoes (red potatoes being the best choice of these OR try using turnips--turnips are lower on the glycemic scale and actually taste good), especially if you're good in everything else health-wise. The problem is we eat WAY too much of this stuff in any one day. So watch yourselves. OH! And here's the link for the article. It's long--but well worth the read.

http://www.womentowomen.com/insulinresistance/howtopreventtype2diabetes.asp?id=&campaignno=&AdGroup=&Keywords=&EmailID=75001

(Psst--and the answer to the question asked when we started? Yeah, the cake is a high glycemic treat--but is it worth your health and well-being? On one hand, you have the short term fix. On the other, lifelong good heath. Seems only you can answer the last part of the question.)

Many blessings and much health to you all.

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Cinco de Mayo Eating

2007-05-04T13:45:00.000-06:00

K, tomorrow is the 5th of May and some celebrate by having margaritas and Mexican food. Now, I love Mexican food! But it can carry a punch if your trying to lose some poundage. So, here's some tips from Jennifer Scott over there at About. Com when you're headed for a party.

Plan in advance and stay in control. Don't just dive in, think about your choices first.
Have a small snack made of protein and good carbs before you go.
Don't hang around the food and drinks! This only leads to temptation. (My note ~ drink plenty of water--have a glass in your hand -- or some low calorie drink.)
She suggests wearing tight fitting clothes. You eat too much and you'll know it.
Eat the right fingerfoods, especially those in it's raw state. (My note ~ watch the sauces.)
Focus on the people and enjoying them--not the food.
If you eat too much or the wrong things, remember it isn't going to kill your diet.

Now she also had some ideas for eating Mexican Food. I haven't checked this out yet but I can tell you what I do. Get the grilled stuff--like fajitas--and don't eat the torillas (unless they're low carb). I just mix stuff up on the plate they give me--even the guacamole (yeah, high in fat but good fat). And I ask for whole beans instead of refried. Much lower in fat. Another 'weird' thing I do is use the salsa for a salad dressing. Salsa is excellent for you and much lower in bad fats, which a lot of restaurant dressing have. And balance out your choices. Try to resist the chips, or set a limit and stick to it. 5 chips or something. Then balance it with what you are going to eat. And don't start eating the chips until you've ordered. It's easy to fill up on those things and they have very little nutritional value. Think of it that way--like why spend your carb allowance on something like that? With my sweet tooth, if I've been REALLY good for the day, I MIGHT splurge on a desert. Yum! Much better choice for me than the chips. So evaluate it for yourself. What would you rather splurge on? Make a choice and stick with it. Oh! And here's the links if you want to check out her other articles.

Make Healthy Choices At Mexican Restaurants
Mexican Food on The South Beach Diet

Have a great weekend!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Trashing your workout while Traveling???

2007-05-02T12:54:00.000-06:00

You know, it's easy to say while you're on vacation or traveling for work or some other reason--hey, I'm on break, there's no facilities, the facilities are terrible, I don't have the time, etc. and NOT workout. Excuses always come easy! But if you want to stay fit, don't let the excuses pile up. There's always something you can do. Now, if it's an active vacation--canoeing through the Minnesota wilderness or something then hey, the workout's built in. But if not--then consider your commitment and creativity. Most hotels these days have SOME kind of facility. The one I was just at was like that. Lots of aerobic stuff, not much in the way of weight training. But I made do. I used the dumbells, which was all they really had, to my advantage. And I used other resistance exercises -- pushups of various kinds (regular, close hands, legs raised, etc. which works the whole body), crunches and sit-ups for the abs and I hiked the stairs to my floor -- the 15th. I danced at all the parties, which gave me more aerobic exercise. And I made time to do these things within my schedule by checking my schedule and planning. I planned ahead also with my diet by bringing protein powder and protein bars. I actually LOST weight last week. So, here's some tips while traveling.

Come Prepared ~ Plan out your schedule ahead of time if possible. Yes, things will come up that can throw it off kilter. I didn't get the leg workout in last week I wanted--even with the limited facilities. But I kind of expected that with the high energy at this conference--so, I still worked some things in on the days when I was focusing on my arms and back. Plus the hikes up the stairwell. And note, the stairwells are interesting. You meet staff there and can talk to them about things if you want. Besides, when you tell people you've been hiking the stairs I love to see their shocked faces. It isn't that hard--really. And remember ~ pack stuff to supplement your diet and that you think you'll need for a workout. Clothes, shoes, and I brought my workout gloves and lifting straps.
Be Disciplined ~ Stick to your schedule as best you can. At certain types of events it's sometimes better to get your workouts over and done with in the morning. Yeah, it might not be the BEST time for you but you're not working in your known environment anyway so don't worry about it. Do the best you can. And if you have to miss something, at least you get part of your workouts done.
Enjoy Yourself ~ but with caution. Don't just hang things up because you missed a workout or ate something you shouldn't. However, now is not the time to fret over lost workouts or a nibble on a dessert. And yes, NIBBLE. That's part of the discipline above. Eat slow. It's amazing how much satisfaction you can get from just having some. And if you'll been watching the other carbs you eat (like I mentioned in my previous blog) then having a small bite of something yummy won't hurt you. And, for your workouts, it's fun to change things up and get creative. Do you have to go a few blocks to another event? Walk, if it's safe. Walking is a fabulous exercise that most of us can do with impunity. Which leads me to....
Get Creative ~ This is a good time to experiment with other things. The hotel gym have some equipment you've never tried? Then try it. Know or met someone who does yoga and don't have that in your routine? Hey, give it a go. You never know what new thing you might like. And last....
Find a Friend Who Has The Same Goals as You! ~ It's hard to stay focused on your health goals at these things. We all get tempted. But if you hook up with someone who's striving for the same thing you can keep each other motivated and reasonably on track.

So there you go. Five steps to helping you stick with your programs while away from home. Best to you all and here's to your health!

~ Lise

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Conference Food

2007-04-30T12:21:00.000-06:00

I just came back from a huge conference and thought perhaps this would be a good subject to cover. It's hard when you go to a conference not to eat all that is offered. It's part of our nature, but if you're trying to drop a few pounds, resist and think about what you're eating first. Much of the food eating out, much less at a conference, can contain high fats, sugars and salts--much more than what you're used to. Stick to the protein sources and try to eliminate the simple carbs, such as the numerous sweet rolls, pretzels, breads, chips, etc. that they tend to put on the tables. These are cheap fillers your body doesn't need. Also, if you're served a dish with gravy or some sauce, ask for a plate without it. Many places will be happy to fill your request. It might take a while, but you'll get it. And ask for extras of the vegetables. The hard part is that often they'll coat the vegetables in butter or some sauce. The sauce you can scrape off if you need but right now--if you're careful with the breads and other simple starches--I wouldn't worry about that too much.

Another source of a lot of hidden calories when at a conference is from alcohol. Many people will have a simple drink, but this adds a lot in terms of calories, so be careful. Also, if you're used to eating every two-three hours, then the timing of your eating is often off at conferences. So, before you go, pack some reasonably healthy protein sources--bars, jerky, even protein powder if you can manage it. Each a bar on you--one that you actually like. When tempted by a brownie or some other goodie, pull it out and eat it instead. You'll feel better for it and everyone will compliment you on your discipline.

Another thing--drink PLENTY of water. Water is the key to a lot of good health and it's easy to get dehydrated when you're running around at these places. Make sure you drink a couple glasses at each meal and in between when you can manage. Take a bottle with you that you can drink during any classes or lectures you may attend. Doing this will ensure you stay hydrated (especially if you've been drinking the night before) and that you don't start craving something you don't need.

K, that's it for today! Here's to your good health,

Lise

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

(And please keep in mind, these are my opinions. Everyone needs to evaluate their own situation for themselves.)

Take Time to Smell The Roses

2007-04-21T17:49:00.000-06:00

Know what I did today?

Nothing. Nada. Zip. Well, ok that might not be entirely true but I did take time --for me. Got a facial and my hair done and the world was wonderful. Why am I telling you this? Because, there are days that it's important for you to rest. And I MEAN rest. You need to take a break from your workouts or risk overtraining. So, if you haven't rested lately take a break. You'll come back stronger than ever.

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Macular Degeneration & Diet

2007-04-19T07:27:00.000-06:00

Your eyes. I very important part of the richness of your life. Being a writer, I worry about my eyes as they're a tool for my craft. But macular degeneration--a condition where the center of the inner lining of the eye (macula) suffers thinning & atrophies--can lead to blindness. This primarily affects older people. Per Wikipedia, "According to the American Academy of Ophthalmology, it is the leading cause of central vision loss (blindness) and in the United States today for those over the age of fifty years."

Now, why do I write about this? Because my mother had it and, per Wikipedia, there's a 50% chance that I can get it. Plus, I've done volunteer work for the School of the Blind here in Colorado and knew someone with a severe case of it--and I'm over 50 and this could happen to any one of us.

So, what can be done? As with so many other things in our life, diet and exercise reduces the likelihood that one can get this disease. In reading the local paper, I ran across an ad from an ophthalmologist. I like this guy's ads because they are informative. Today's ad was on, you guessed it, macular degeneration. Here's what he said:

"New research suggests that a woman's risk for age-related macular degeneration (AMD), one of the leading causes of vision loss in older adults, may partially depend on diet. Specifically, researchers found that it was not how many carbohydrates a woman consumed but which carbohydrates.... Over a ten-year period, it was found that women who consumed high-glycemic-index foods (such as white bread and french fries) had a higher risk of developing signs of early AMD than women who consumed low-glycemic-index foods (such as yams or lentils).... Recent studies indicate that certain changed to diet may help some women reduce their chances of developing macular degeneration."

Wow! Just think, eating right can save your eyesight. It never ceases to amaze me how diet affects everything you do.

Here's to your health. Many blessings and we'll see you back here soon. Oh! And while I'm thinking about it, next month I'll be doing a daily diet and exercise talk on Coffee Time, so look for details!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Challenge Yourself!

2007-04-11T10:20:00.000-06:00

Sometimes yuh just gotta! Yesterday, my sister, an avid runner, visited. We decided we'd do something challenging, so we climbed what's called the INCLINE! A mile-long path straight up the base of Pikes Peak that hits the Barr Trail--the trail that takes climbers to the top. Anyway, this thing has a 30-80% incline and REALLY goes straight up. This was the first time doing it for both of us. And she's from nearer to sea-level, so altitude--leading to less oxygen at these levels--can really affect your breathing if you're not acclimated to it -- and she wasn't after just a few days of being here. Still, we went. Now, I have to admit, others passed us, people who love doing this trek and do it all the time, but we were pleased with our progress and thrilled when we got to the top. Why? Because, we both kept looking up, the steps up were huge in some cases, yet we only thought of taking the next step. And we finally, after over half way into the trek, found a pacing and method that worked for us and actually allowed us to be faster! Instead of pushing ourselves to the breathless point, what we did was take 10 steps then took three deep breaths, then 10, etc. until we realized we could do more -- so we upped it to 15 then 20. It was perfect! And besides, the breaks allowed us to look behind us, see how far we'd gone and the beauty of the scenery.

Now, as I did this, I thought of you! Why? Because I know, going up this thing, if I focused on the chore, it made it hard--but if I focused on just doing it, taking one step at a time, celebrating each step or series of steps, then each time I went again made me stronger! Our efforts to be healthy are the same. If we look at the ultimate goal--the top in this case--it can be intimidating. But if you focus on the pieces you can immediately control--the one step or series of steps--and celebrate each one you achieve--then step-by-step, you get to the greater goal! It's amazing how that works, and not only that, taking a short but needed break allows you to look around at the 'view' that you've worked yourself to. Enjoy it--don't over-indulge--but enjoy, relish and keep going.

Other point here--take advantage of what's around you. Here I have this awesome workout--and it's FREE--and I hadn't taken advantage of it yet. Goodness! What a loss. Anyway, that's it for now. Many blessings to you and your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Fitness is only Math?

2007-04-06T10:35:00.000-06:00

There's a fitness columnist in my local paper that I read religiously on Mondays. His name is Milo Bryant. Milo is a hard core kinda guy--which I love cause he won't mince words with you. He tells it like it is. A few weeks ago he had a column titled "Fitness boils down to simple mathematics" and I wanted to summarize this for you as it was so apt. But before I go on, here's his own blog and contact info: milobryant.blogspot.com, or milo.bryant@gazette.com. Oh, and Milo has two National Strength and Conditioning Association certificates.

Now, Milo's biggest point--here it is--The First Law of Weight Loss:

Weight Loss = Expending More Calories than one consumes

That's it. And I laughed when I read it. Here's what he said: "That, folks, is revolutionary. It's masterfully simple."

And he's right! That's it. Yet, we struggle, forcing ourselves into so many trials of this or that, spending countless dollars, and for what? Everything comes down to that simply formula.

Now, he goes on to further refine this axiom. He says: "The questions we should be asking: Do I expend more and keep consuming the same amount? Or do I expend the same and consume less? Or the biggie. Should I expend more while consuming less?"

Of course, the last will result in faster gains if you can handle it. Sometimes I find that losing too much too fast actually makes me want to eat more--so be careful with that simply formula.

Now, the cool thing about this article is that Milo goes on to partially debunk the statement "we've got to move it to lose it..." because there's a few more things involved. Not that you don't have to move it or lose it, but, as Milo says, if you want to loss weight "and not just water weight, we should know what and how much of what we're putting in our bodies." There. You need to track what you eat. Everything! It's one half of the calculation. Then the next half, as he says, is knowing how much you burn. He's got some fitness calculators on his site milobryant.blogspot.com so check those out. Those are always useful and can give you an estimate of what you're doing.

HOWEVER -- the sticking point of this article, which I loved the most, was, and I'll quote, "[l]et's not get fooled by the notion of only needing to burn an extra 3,500 calories to lose a pound of fat. [This is the standard everyone will quote you--3,500 calories to lose a pound of fat.] Remember [he continues] fat is not our body's best energy source. Our body will use carbohydrates and fat to help fuel our cells. So, depending on our energy stores, fitness level, genetics, mode of exercise, motivation and nutritional intake, we may need to burn an extra 5,000 calories or more a week to burn a pound of fat." (Yes, I added the bolding for emphasis.)

There you go. Excellent info and thank you Milo!

That's it for now. To everyone's good health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Sick!

2007-04-05T10:36:00.001-06:00

You know sometimes, no matter how healthy you are, you get sick. I had some bug yesterday and actually dropped 4 pounds. Healthy? No. But it reminds me of some of these quick loss diets. They aren't good for you--and you're not losing fat, you're losing muscle and water. That's it! Yeah, I lost 4 pounds yesterday but I know most of it was water and excess--not the fat I want to lose. So, if you're tempted by the quick loss stuff, don't be. You really won't get what you want!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Spice of Life for Health!

2007-03-19T13:05:00.000-06:00

Found a short, but great article in Men's Health the other day (an older issue) about the top ten spices & herbs that are the healthiest for you. They based this on some Italian researchers results of popular herbs and spices for their content of disease-fighting antioxidants. Here's the list they gave--and black pepper, very commonly used by moi, was in the list. I've also given the Millimoles they measured per kilogram. And I'm going to guess that they used reasonably fresh stuff, so here you go in order from top to bottom:

SAFFRON tops the list at 53.

BAY LEAF is next at 47.9.

ROSEMARY, a pungent herb, comes in third at 44.

PAPRIKA (for those who love spicy, I've read some stuff on it's help in speeding up your metabolism as well) comes in at 40.

BLACK PEPPER: 37!

OREGANO--30.7

THYME ( a close seventh)--30.5.

SAGE--23.4

BASIL--21.8 (Love basil in a lot of stews, etc.)

MINT!!! (Drink that mint tea and you'll get even more!) at 8.8.

There you go for today! Here's to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Fitness Myths!

2007-03-16T15:25:00.000-06:00

Hey, all! I'm trying a new method here -- I'm going to write offline several articles and then post them as often as I can. There's so much to talk about! I doing this because I actually need to get in my writing stories time, which I've been concentrating on lately. So, I apologize to all that I haven't posted as often as I have in the past !

Now, here's a good one I found on fitness myths.

Fitness Myths

I found a good article in my local paper the other day on fitness myths and really wanted to share it here. Many of us are under some tough impressions—ones that seem to defeat us more than inspire, so let's get those out in the open.

Here’s the ones they listed, per Chris Hoover—fitness supervisor at the Jewish Community center in St. Louis and Jeremy Koerber, lead exercise specialist at the BJC WellAware Center. And note—they poopoo’d miracle diets, perfect workouts, etc. And let me talk about this a minute—I mean, even in my Oxygen Mag, which you know I love, there’s an ad for a certain piece of equipment with the title “Sculpt Your Body In Just 6 Weeks.” Now, you and I know, if you’re seriously out of shape, you are NOT going to get the same body of the gal they show there in six weeks! Puhlesse! Not that you won’t make some improvements, but really. (And before you start thinking bad of mags that carry these ads, just remember the mags don’t put an opinion on the ads—the ads are merely a conveyance to keep the cost of the mag down.)

So, that being said, here’s what the 10 things are these guys listed and why:

Sit ups or crunches will burn fat off your abs. No, working a specific body part will make it stronger, but to burn fat you need to watch what you eat and workout—period. Koerber suggests a treadmill. Weight training will help as well, since it makes bigger muscles, and what’s the only way you burn fat? Ah, yeah (I have smart readers) you use your muscles. Ok, ‘nuff said.
There is an easy way to lose weight. Wrong. And the article points out that fines have been levied against diet pill makers who’ve made this claim. Not only that, many of these can be unhealthy and actually cause some serious problems. Now, I’ll tell you, I can’t take what’s called ‘fat-burners’ even though for some they might help. Reason being, what these things do is artificially speed up your metabolism. Problem? I have electrical issues with my heart. When I speed it up artificially, guess what? It goes haywire. And look at the problems ephedra caused before anyone was aware of it. So, I’m just cautioning you here—be careful what stuff you put in your body. Now, when asked what the solution was, Koeber says “work”. And that about sums that up. Remember—the weight took time to put on, it’ll take time to take off. Be patient.
If you don’t have time to get in the government’s recommended 30 to 90 minutes a day, you shouldn’t bother. The fact is that ANYTHING you do will help. Heck, I just did a deep-cleaning housework day a week ago and burnt over 2200 calories the whole day. Didn’t do one lick of exercise, but I know the calorie count from this piece of equipment I’m trying. Now, per the article, studies have shown that even splitting up the 30 minutes into 10-minute segments is good, so go for it and don’t let the time amount hold you back. Remember—ANYTHING you do is good.
Weightlifting makes a woman big and bulky. We’ve talked about this before—my readers know this is definitely not true. The only way you’re going to get bulky is to use steroids and for me (and should be for you as well) that’s a big no-no! Now, caution here, if you’re on a steroid for a medical reason, this is temporary and shouldn’t bother you, but check with your doc or other medical person to be sure.
You aren’t working hard enough if you’re not dripping sweat. Boo! This is so wrong. Sweating is only part of your body’s temperature regulation system. When you sweat, it’s because your body needs to cool down. This could be because the weather is hot, you’ve got too many layers of clothing on, your genetics, etc. And also, because your muscles are working, but don’t rely on this as a total indicator! It isn’t. Too many other factors are involved to make this reliable.
Workouts should hurt. I’m really glad they mentioned this one. Yeah, your muscles may be sore after a great workout, but you shouldn’t HURT. Working to an extent where you kill yourself is counterproductive—so don’t. Do something that’s going to keep you doing it. Not stopping because you have so much recovery time its ridiculous. So let’s take the ego out of this and just do what we can.
If you stop exercising, your muscles will turn to fat. Ahem, fat tissue and muscle tissue are two separate animals—thank you. Yeah, if you stop, your muscles will atrophy—meaning they’ll get smaller. But that in and of itself doesn’t have anything to do with your fat level (well, except you have less muscle mass to burn the fat with). So this is silly.
As you age, you will lose muscle and gain fat. Ok, here’s the scoop and I’ve read this before. Yep, your metabolism can slow, but resistant training (lifting weights, etc.) can increase and help maintain lean muscle mass—so just because you’re 50 or 60 plus is no excuse!!
Workouts must be intense to burn fat. You know, so much of this is common sense but for whatever reason, we tend to listen to the hype. ANY time you use your muscles, you’re using energy—so you are burning carbs and fat, which are your energy suppliers. Yes, some intense exercise can make you burn in a shorter amount of time, but that’s because you are using the muscle harder. However, sometimes, if you just spread some low-to-moderate stuff out, you actually end up burning more. You have to look at what you’re doing and how long you’re doing it. Now, I have read in many places that doing HIIT—High Intensity Interval Training will keep your burn rate lasting longer. This means doing short bursts of high intensity exercise with low or moderate in-between. To me this makes sense, since your messing with what you’re body is expecting. But, it’s also what the studies have shown.
Stretching isn’t important because it won’t make you thinner. Huh? Doesn’t this take effort? Ok, aside from the absurdity of this, the most important part is that you really do need stretching. I NEED stretching—which I don’t do enough. Why? It keeps your muscles flexible—and important part of maintaining muscle health and strength, as well as helps to avoid injuries and maintain range of motion. So let’s stretch ourselves.

Ok, that’s if for today! Hope you’ve enjoyed this segment and I’ll see you back here in a few days!

Many blessings to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

A Way if Living

2007-03-07T10:13:00.000-07:00

I thought I'd write today about how we live, as opposed to 'dieting' per se. Your diet is simply what you eat. Sometimes you eat in a certain way because you what to achieve a certain result--like to lose or gain weight. Sometimes you eat the way you do because you actually enjoy it or it's in celebration of some event.

However we eat, however we live ours lives, though, should be focused on our health goals. We are not the 'normal' being living on this world. We actually can enjoy our food--and it has become more than sustenance--it has become a way of living.

Thing is, between the rushes in our hurried lives, we've forgotten that the initial reason we eat is to feed our bodies. So we've ended up putting junk into ourselves instead of healthy foods. Worse yet, we've learned to love the taste of that junk over foods that are much better for us. In fact, I think most of the time it's a sugar or salt craving that we actually have.

So try this test--next time you get a hankering for a french fry, get one and instead of just gulping it down, savor it. Mash it between the roof of your mouth and your tongue and roll it around. Does it really taste that good? If you think so, try it without salt. Potatoes are simply yucky without something on it. Now take a sweet potato, sliced and baked and salted like chips, or something that's healthy that you've salted and do the same. See what effect you get. Try a few foods. Check out some of the sweet ones, too. I think you'll find that many times we really don't taste the food per se, but the salt or sugar in it, and we think it's soooooo yummy--but it really isn't.

Also, many times we eat stuff just because everyone else eats it--it's what we've been conditioned to think is normal. But you know what? It really isn't. It's just Madison Avenue marketing that's making you think that. So think about it, try it out. If the tasteless, fast food we get isn't really good for us, why are we doing it? All we're doing is putting money into the pockets of someone else.

Eating IS a way of life--and it's the key to good health and longevity. So, when you restrict your calories or you try to do low carb, don't think of it as 'dieting' and as if 'diet' is a bad word. Make it a part of your life, the way you live. You will be happier this way. And a whole lot healthier.

And when someone comes up to you and says, "Why don't you eat this?" or "You've been so good on your diet, you can have a little ", you can, with your whole heart, tell them no, you don't want it--because how you eat is the way of living for you.

Many blessings everyone. Here's to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Hormones & Diet

2007-03-05T08:37:00.000-07:00

I once had someone ask me why they always hit a certain point and then couldn't lose weight beyond it. I told her that some it of could be that when you lose fat, you also release the estrogen that has been stored in that fat, as well as other hormones. Increased estrogen will tend to make you hold on to fat--but just wait through it. Stay the course. You will come through!

I found another article (http://weightloss.about.com/od/backtobasics/qt/blapphor.htm) on how other hormones in your body affect your appetite and weight. It's short so I'll just let you read it.

Here's another written by Women to Women (http://www.womentowomen.com/nutritionandweightloss/menopauseweightgain.asp) that speaks to weight gain and perimenopausal women -- and the fact that just because your estrogen is dipping doesn't mean you have to gain.

And here's another that speaks to what an estrogen imbalance can do ( http://www.weight-loss-for-women-over-40.com/hormone-imbalance.htm)-- including the following:

Apart from causing an increase in body fat and weight gain, estrogen and
estrogen dominance has many other effects...

Effects of Estrogen
* Increases body fat
* Blood sugar irregularities (food cravings)
* Increases salt and water retention
* Causes breast stimulation
* Causes depression and migraine headaches
* Interferes with thyroid function
* Excessive blood clotting
* Decreases sex drive
* Increases risk of breast cancer
* Increases risk of endometrial cancer
* Increases risk of autoimmune disease
* Too much cortisone can lead to autoimmune disease (recurrent infections,
etc.)

Symptoms of Estrogen Dominance
* Weight gain
* Bloating
* Sugar cravings
* Irregular menstrual cycles
* Irritability
* Mood swings
* Breast tenderness
* Hot flashes
* PMS
* Zinc deficiency

Check it out. Remember, your hormones are powerful and they affect everything you do. So take care of yourself, and if you've hit a plateau, remember it could be your hormones. Stick to your diet and exercise program. You WILL achieve results and will feel better for it.

~ Lise

How much danger would you face for the perfect romance?
Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Bits & Bites

2007-02-27T14:17:00.000-07:00

Here's some short helpful info from the Jan/Feb Men's Health (yes, one of my favs.) It's a mixed batch of stuff but well worth knowing.

Eating a handful of walnuts can protect your blood vessels. This is based on a Spanish scientists' study. They compared the effects of olive oil to walnuts and while both reduced arterial inflammation (which leads to heart issues) the walnuts also improved blood-vessel elasticity--another key indicator of cardiovascular health.

Looks like Orange Juice is the best bet for lowering your risk of kidney stones based on a study by researchers at the University of Texas, because OJ contains a citrate that is better than the citrates in other fruits.

THREE is the number of times more likely people who drink 2 1/2 cans of SODA daily are to be depressed & anxious (Source is American Journal of Public Health)

Sugar can mess with your MIND. U of California (San Francisco) studied the diets of older people. Found a significant link between high blood sugar and dementia/memory loss. Apparently critical levels of blood sugar may directly damage brain neurons and eventually cause health conditions that impair cognition. Note, that they also pointed out, in a round about way, that starchy vegetables are as much to blame. [My note, Remember, easily disgested starches simply turn into sugars and we know what that does.]

Scientists are working on a tea--extract of black, green and mulberry--which is promising to block carb absorption by 25%. Unfortunately, you'd need 20 cups, so they're still working on this.

The tumeric, found in curry, can help your brain. UCLA did some research on Alzheimer's patients and they showed improvement.

Highly processed grains, such as that fiound in cereals, can double your risk of heart disease. (This does NOT include the kinds made with 100% whole grains.) Highly processed grains [these are found in breads as well] raise bllod levels of insulin and C-reactrive protein while reducing the good (HDL) cholesterol.

Eating citrus fruit helps prevent oral cancer.

KEFIR, a fermented dairy beverage, contains gut-friendly bacteria and has been shown to lower cholesterol, IMPROVE lactose digestion and inhance the immune system. It was shown by the U of Washington researchers that it was more helpful than fruit juice or other dairy products in controling hunger.

Eating meat can keep you lean, according to Danish Researchers. Use high quality protein from beef, chicken and fish, which will keep you full longer as well as boost your metabolism. Also replace grains and sugars with fruits and vegetables.

BELLY FAT? Maybe you have a glutten intolerance. Check it out. In some people, glutten seems to cause high levels of insulin and prevents you from losing weight. Glutten can be found in wheat, rye, oats,and barley. Study subjects showed that, when they dropped this from their diet, they immediately began losing weight.

That's it for now. Staying with your exercise and diet program? Then keep up the good work!

Talk to you soon,

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Ridding Cellulite

2007-02-22T19:46:00.000-07:00

Just a quick post. This is a new link for me but these ladies seem real. Again, always use your own good judgment, but here's an article on how to rid your body of cellulite. It's long but I wanted to post the link for you. It's from a site called Women To Women and is run by women doctors.

http://www.womentowomen.com/detoxification/cellulite.asp?id=&campaignno=&AdGroup=&Keywords=&EmailID=70001

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Working Out for Better Posture

2007-02-22T18:39:00.000-07:00

All of us could probably use some work on our posture. Especially as writers, you tend to sit a lot. I found this article in February's More Magazine called "The Better-Posture Workout" written by Karen Schwartz. After reading it I think some of these could be helpful to you, also I don't necessarily agree that this should be your only workout or that you can just supplement with some cardio exercise as more and more, the medical folks are promoting weight training for the older women. However, again, these exercises do have merit, especially if you're not in top-notch shape. So here you go ~

Some of the points the article mentioned is that when you're over 40, slouching makes you more susceptible to complications relating to osteoporosis, since slouching puts more pressure on the spine. However, the stronger your muscles, the better form you will have which will put less pressure on your joints. The program was developed by two guys called Ton Voogt (I think this is a guy) and Michael Fritzke using a triadball--but these can be done without the ball. And you can do this workout three times a week. If you do it that often, you should see some results in 2-3 weeks.

The program:

Chest & Upper Back Stretcher: Hold a ball about the size of a soccer ball in both hand and hold directly in front of you. Grabbing it with your right, open your arms, bringing them to the back, and grab the ball with your left, then bring your arms front and repeat. Don't arch your back and keep the ball as high as possible. It says to do three sets but it doesn't mention how many reps, so your guess is as good as mine. So, maybe you only do three? If that doesn't work you enough, then do more. After this, switch leading hands and repeat.

Hip Stabilizer (works hips, legs & core): Lie on your left side putting the ball between the floor and your ribcage. If you don't have a ball, try using a rolled up towel--or two. Keeping your neck upright, put your left elbow on the floor and bend the leg on the floor in front of you. Then lift the right leg slowly and bring it back down in a CONTROLLED fashion (don't just drop it.) Do this 8-10 times then repeat on the other side.

Upper Back Lengthener (works back and shoulders): Lie face down on the floor and put your ball or rolled towels under your sternum. Curl your head down to the floor and extend your legs, keeping them slightly apart. Put your fingertips together at the back of your head and lift your elbows as high as you can. Keeping the elbows raised, tighten your abs to lift your upper body (and don't pull from the elbows--the point is to work your back.) Hold this raised position for 3-5 counts then slowly lower down. Repeat 5 times.

Crisscross abs tightener: Lie on your back and bend your knees so that your shins are parallel to the floor. Grab the ball (or your alternative) and put it on your thighs, holding it their with your elbow and making sure your knees are closed. Then put your left hand behind your neck (your right should be there, too) and hold the ball with your knees. Holding the ball suspended between your right elbow and left knee, twist your torso to the left and straightened your right leg (no, this isn't going to be easy, but keep trying. It will help your core strength as well.) Hold for two counts then return to starting position, then hit the other side the same way to complete one rep. Do 6-8 reps.

Torso Toner (works abs, shoulder & legs): Kneel on your hands & knees with your knees directly under your hips and wrists directly under your shoulders. Keeping your head aligned with your spine, put your left hand on the ball. Try not to shift your body as you then lift your right hand and left leg. Hold for 3-5 counts. Slowly lower and repeat on the other side. Do this three times for three sets.

That's it. Have fun with it. It's a change in your workout if anything and it really should help those core muscles. Just don't give up if some of them are hard to master! Keep working on it.

Remember repetition is the mother of skill.

TO your health!

~ Lise

How much danger would you face for the perfect romance? Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year ~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Resisitant Starches

2007-02-21T08:29:00.000-07:00

Okay, this was a new one on me but seems promising and makes sense why my trainer always wants me to eat whole grains. This article is again from one of my favs--Laura Dolson with About.com on low-carb eating. Up front, here's the link if you want to read the whole article. http://lowcarbdiets.about.com/od/nutrition/a/resistantstarch.htm.

Now, as you may know, starches digest at different rates, depending on the starch. For example, white potatoes digest fast and are about as bad for you as sugar. However, "resistant starches" are ones that go through the small intenstine without being digested at all. Thus, it acts more like fiber and isn't ingested until it gets to the large intestine. Now, why is this good? Well, because it digests more slowly it feeds your body without spiking your blood sugar--and I hate to tell people this, but if you have problems with your blood sugar, you shouldn't be eating white potatoes or corn, I don't care what the government says. They digest fast and it's just foolish. So, what should you eat? Looks like these resistant starches are a good choice. According to the article, there are four types:

"Starch that is difficult for the digestive process to reach." This is usually due to the fiber in it, such as a shell on brown rice. Grains and legumes (remember the peanut is a legume) "which are cooked intact" are some of these. She also mentions altered starches such as Hi-Maize corn starch, which I've never used but is worth checking out.
Then there are foods which our digestive system doesn't break down. Unripe bananas, raw potatoes, and plantains are in this group. (Note, these are raw!)
Now, if you let some cooked starches cool, there is a small amount of resistant starch in them, so apparently a German potato salad--made with vinegar instead of mayo--is better than a hot potato. This is true for rice as well.
Then there's "Manufactured resistant starch, made by various chemical processes. It is not known whether these starches have the same benefits as those in the other three groups."

Now, resistant starch has calories but not as much as regular starch. What happens is that, when it hits the colon, the bacteria in there (so make sure your colon had healthy bacteria) ferments the starch and creates short-chain fatty acids (SCFAs). Now these produce the calories from the starch but also a lot of benefits and don't raise blood glucose. Here's a list of what she gave for the benefits of resistant starch:

Resistant starch relates to one type of SCFA called butyrate. This SCFA protects colon cells and apparently can make them more cancer resistent. Butyrate also protects the cells in other ways which is one of the real strengths of resistant starch over oligosaccharides and soluble fiber. Apparently soluble fiber, et al, does produce butyrate, but not at the levels of resistant starch. Ah, ha! So a good reason to eat these.
Resistant starch helps with mineral absorption, especially calcium and magnesium.
"Perhaps most exciting for people with sugar issues, resistant starch seems to improve insulin sensitivity. In the so-called "second meal effect", fermentable fiber and resistant starch are associated with improved glucose tolerance the next day. There is evidence that this is caused by the presense of the short chain fatty acids, and by a peptide produced in the fermentation process."
You feel fuller after eating a resistant starch.
Eating resistant starch helps lower cholesterol and triglyceride levels.
Resistant starch promotes "good" bacteria, and supresses "bad" bacteria and their toxic products.
You get regular trips to the bathroom.
Use of resistant starch in a meal "is associated with less fat storage after that meal." [Yes! A diet food that tastes good.]

Now, of course, the big question--what foods have this magic property? Well, beans are apparently the very best. Per the article: "Although the types of beans and preparation methods cause varying amounts of resistant starch, in general, the starch in beans is about evenly dividied between slowly-digested starch and resistant starch. Note, though, that products such as Bean-o, which increase the digestibility of beans, will also decrease the amount of resistant starch." Next come whole, intact grains. "The starch in pearl barley is about 12% resistant and 43% slowly-digesting. Bulgar wheat and long grain brown rice are similar." And you have shirataki noodles (see the article for the link for what this is) and the Hi-Maize stuff. And apparently there's some wheat resistant stuff out there as well.

Ok, that's it for today. Many blessings to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Time for Tips & Hints

2007-02-20T08:45:00.000-07:00

I'm always finding bits and pieces of information that can help, so instead of posting them one at a time, here's a list of things I've found recently!

1. To help lower your cholesterol: try taking some plant and ester sterols (naturally found in fruits, vegetables and nuts), cinnamon and tumeric. Apparently Tumeric is also helpful to fight cancer and is an anti-inflamatory. Here's a link for the plant sterol info: http://ific.org/publications/factsheets/sterolfs.cfm.

2. Lifting Speed: According to an article in Oxygen Mag (one of my favs), states that the best speed to use is one that mimics your daily movements and allows you to control the weights. Apparently there's a trade of between speed (which you can do more at a higher weight is you go faster--duh) and lifting reps.

3. Ten exercises you can't live without!: Another Oxygen goodie based on the American Council on Exercise. Many of these you can do at home as well. Here's the 10 which you can do and change up with variations (if you don't know what these are, email me at lise@lisefuller.com):

Push-ups. Variations can include placement of hands, (on knees or full body depending on your condition) or raising your legs on a step or stability ball, which increases the difficulty as well as works your front delts more.
Squats.
Lunges. (Awesome for your glutes and hams. Can add a kick back with your foot when you lift for added tension.)
Pull-ups.
Shoulder Press.
Tricep Dips.
Seated Row.
Abdominals--they think that crunches on a stability ball might be the best.
Walking.
Running.

4. Strength or Muscle?: Lifting max weight for few reps can build your muscle, make it look bigger, but if what you really want is strength then you'll need to lift to muscle failure or near failure. Oxygen Mag (and I've seen this many other places) says if you want a leaner look with greater endurance, then lift 60-70 percent of your one-rep max. If you want bigger muscles, then 80-90 percent of max. Also says that training 3-6 sets and reps--not performed to failure is better than one set performed to failure.

5. Talking about weight training...did you know MARILYN MONROE lifted weights? Yep, there's a picture of her doing that in the gym I go to. Also, a study published in the American Journal of Health found that women who lifted twice per week for 15 weeks had significantly higher emotional well-bring and body image evaluation scores than women who didn't lift.

6. Zap more Calories: It's been said before, but I'll mention it again--the intensity of your cardio workout may not count DURING the actual workout, but if it's more intense, your after burn will be greater. And, INTERVAL TRAINING, a cyclical cardio workout that moves from intense for a few minutes then to mild for a few minutes for a recovery period then back to intense, etc., cycling through a 30-45 minute workout like that, burns even more.

7. Jenny Lynn's Fitness: Jenny Lynn, a well-known fitness competitor, is offering to train ANYONE in her personal fitness challenge, so if you're looking for someone to drive you, this may be the thing. Check out her info at: www.jennylynnfitness.com.

That's it for now. Here's to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Diet Supplements That Really Work

2007-02-17T09:46:00.000-07:00

Hi, all. Found this article on CNN's AM QuickNews called "Get the diet scoop: 6 promising supplements, 6 to avoid" and looks like it came from Health Magazine. Here's the link if you want to read the whole thing: http://www.cnn.com:80/2007/HEALTH/diet.fitness/02/16/healthmag.diet.supplements/index.html.

What I liked first about this is that it poo-poos those blasted ads that we all are seduced and intoxicated by that say--"Lose thirty pounds in twelve days" or whatever. These are even in my favorite health mags. (Hey, its a business. They have to make their money somewhere.) Which brings up a good point--JUST because it's an ad in a health or fitness mag DOES NOT mean the magazine, itself, promotes or endorses this product. Let's get that clear!

Now, the other thing the article mentions (written by Eric Steinmehl at Health.com) is that there is no quick fix. Here's the quote:

"Truth is, lifestyle changes are the key to healthy weight loss. Without them, you won't get anywhere."

He also goes on to tell you that if you want to try one of these quick loss fat burners, etc in a pill to "[c]heck labels to see whether they contain these [the six listed] ingredients, avoid "proprietary blends" that don't reveal their contents, and discuss your weight-loss game plan with your doctor."

Ok, with that said, here's the list of the six that he got from researchers at Gerogetown, U of Miss and U of California in LA. Most I've used or are using and I'll have a comment on one of the six they say not to use. What I liked about the article is that it told you when and when not to use these so here you go:

Ones that have been shown to work, and note, I took most of the verbiage right off the article:

1. Caffeine
What it is: The wake-you-up chemical in your coffee appears to be the most effective weight-loss ingredient.
Why try it: A stimulant, caffeine speeds up metabolism and can ward off listlessness from dieting. It may suppress appetite, too, and boost the power of other weight-loss ingredients.
Why not: More than 400 milligrams per day (equivalent to three to four cups of coffee) won't help you lose more weight and could bring on jitteriness, headaches, and insomnia. Unfortunately, most products don't reveal their caffeine quantities in easy-to-understand terms; a typical daily dosage of some supplements might have as much caffeine as 30 cans of Coke (1,200-plus milligrams). Skip it if you have high blood pressure or heart disease, or if you're pregnant or nursing.

2. EGCG
What it is: It's green tea's main antioxidant -- the same stuff that may protect against cancer and heart disease -- and is available in green tea supplements. The effective dosage seems to be 90-plus milligrams per day. Or just drink four cups of green tea. Vitamins with EGCG typically don't contain enough of the antioxidant to be useful.
Why try it: EGCG appears to work synergistically with the caffeine in green tea to boost metabolism. And a few small studies suggest it'll help you burn about 4 percent more calories (about 80) a day and specifically burn fat.
Why not: EGCG has no risks, but the caffeine in green tea may lead to jitters if you drink coffee or take a caffeine supplement, too.

3. Chromium
What it is: Your body needs this mineral for the hormone insulin (which lets cells turn sugar into fuel) to work effectively. Insulin resistance, linked to diabetes, is thought to make you fat. The effective dosage seems to be 200 micrograms per day.
Why try it: Chromium seems to slightly limit weight gain in people with diabetes or pre-diabetes. And in one study, people who didn't have insulin trouble lost about three pounds more in 10 weeks using chromium than those who didn't. But experts say the mineral may be most useful for people with insulin resistance.
Why not: Years ago, there were health concerns about one form: chromium picolinate. Later studies found it to be safe, though, says Adriane Fugh-Berman, M.D., associate professor in the complementary and alternative medicine master's program at Georgetown. But case reports have linked chronic use of 600 micrograms or more per day to kidney and muscle damage.

4. Conjugated Linoleic Acid (CLA)
What it is: This fatty acid is a natural substance found in meat and dairy products. The effective dosage used in studies is 3,000 milligrams per day; most supplements contain 1,000 to 1,200 milli-grams per pill.
Why try it: In one trial, women lost 9 percent of their body fat in a year -- and gained muscle, too. In another study, men and women lost about 6 percent of their fat after 6 months. Losing fat can make weight maintenance easier, because you burn more calories when you have less of it.
Why not: CLA may raise cholesterol and worsen insulin resistance.

5. 5-HTP
What it is: Sometimes called Griffonia simplicifolia, 5-hydroxytryptophan is an amino acid that your body eventually converts into serotonin, the brain chemical thought to be lacking in people with depression. It's shown promise as a natural antidepressant. The usual dosage: 100 milligrams, three times a day.
Why try it: 5-HTP may increase levels of a hormone that tells your brain when you're full.
Why not: If you're also taking antidepressants or migraine drugs called triptans, 5-HTP may overstimulate your nervous system and lead to muscle spasms or tremors.

6. L-dopa or L-tyrosine
What it is: Your body turns the amino acid L-tyrosine into L-dopa and then turns L-dopa into dopamine, another brain chemical linked to cravings and pleasure. A common daily dosage is 500 milligrams.
Why try it: Low dopamine levels may lead to overeating, says John Williamson, Ph.D., of the National Center for Natural Products Research at the University of Mississippi. And researchers discovered years ago that Parkinson's disease patients given L-dopa lost weight. What's more, L-dopa may trigger production of human growth hormone, which builds muscle and reduces fat.
Why not: Some people experience nervousness, heart palpitations and tremors after even low doses.

That's it for what to get. Now, for not what to get, the only inclusion I have is I've tried Gordoni Hoodia--and it helps to keep the appetite down. And I don't think it was mental. I was at a point in my diet that no mental thoughts would have helped. So, there's my opinion. However, read what they have to say....

What not to buy

1. Cascara: This is a natural laxative -- not a safe way to shed pounds.

2. Dandelion: It's a natural diuretic, so you lose only water weight.

3. Ephedra: The Food and Drug Administration banned it in 2004; now, court challenges hope to put it back on the shelf. Ephedra increases the risk of heart problems and stroke.

4. Garcinia: There are possible links to liver damage.

5. Hoodia: There's been lots of hype about hoodia gordonni, a cactuslike South African plant with appetite-suppressing chemicals (in one study, people who took it ate 1,000 fewer calories a day).
But the hoodia in that test isn't available right now, says University of California, Los Angeles, expert and Health Advisory Board member David Heber, M.D., Ph.D. He says the hoodia products in stores or online probably contain other hoodia types that don't work -- or none at all.
The British company Phytopharm, which has a global patent on hoodia for weight loss, says real products are years away. Bottom line: The available hoodia products may be safe, but they're useless.

6. Usnic acid: Found in some bodybuilders' formulas, it's been linked to severe liver damage.

That's it for today. Much health and many blessings!

~ Lise

How much danger would you face for the perfect romance?
Lise Fuller, www.lisefuller.com, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Cheat Foods

2007-02-15T14:09:00.000-07:00

Ok, all! Quick post on some quickies that I found on about.com again. (link: http://weightloss.about.com/cs/nutrition/l/blsweetcals.htm).

Here's a list of foods that only have 100 calories or less! (Hmmm, note the M&Ms at the bottom--and keep in mind, if you eat one of these, to factor the calories into your daily intake!) OH! Also, remember to eat some protein with it--this will help cut the glycemic impact!

"These treats have approximately 100 calories each:
Applesauce, unsweetened -- 1 c
Banana, medium -- 1
Dole Fruit Bar -- 2
Sponge cake -- 1 2" slice
Non-fat fruit yogurt -- 1/2 c
Non-fat plain yogurt -- 3/4 c
Fat-free single serve [p]udding cup -- 1
Licorice -- 1 oz
Jelly beans -- 15
Sherbet -- 1/2 c
Cherries, fresh -- 20
Sweetened gelatin -- 1 1/2 c
M&Ms, plain -- 25
Orange, fresh -- 1

Looking for an even better bargain? There's no way you'll blow your calorie budget on these sweet treats; they're less than 100 calories each!

Applesauce, unsweetened -- 1 medium (81 calories) [Note, they may have meant an apple, which is even better since you have the skin, which provides fiber and some other nutrition]
Dole Fruit Bar -- 1 (70)
Keebler Low-Fat Graham Crackers-- 3 (66)
Good Humor Fudgsicle -- 1 (60)
Honey -- 1 Tbsp (60) [Note, better yet try Agave Nectar. Supposedly the glycemic index on it is VERY low, especially compared to honey!]
Ocean Spray Fruit Juice Bar -- 1 (50)
Quaker Chocolate Crunch Rice Cakes -- 1 (50)
Chocolate chip cookie -- 1 (50)
Chocolate sandwich cookie -- 1 (50)
Sugar-free popsicle -- 1 (17)"

And if I might add to this list, a SINGLE Girl Scout Thin Mint is only 35 calories! And the Girl Scout shortbread is only 32! (HEY! It IS that time of year.)

Have a great day all! And enjoy great health!

~ Lise

How much danger would you face for the perfect romance?
Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year
~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Eat Like A Caveman!

2007-02-12T13:38:00.000-07:00

Need a diet? Like low-carbing? Want some info on what the cavemen (and women) ate and why it's better for you?

Well, some of you have probably heard of the Caveman Diet, and it goes by some other names. I have the book--"The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat" by Loren Cordain --and I love what he has to say. As I saw someone say, it's a paleo version of the Adkins diet, but there are differences. Cordain focuses on what we were designed to eat from the get-go of human development, when we were hunter-gatherers as opposed to farmers--meaning we ate more meat instead of grains. And although some will poo-poo this (I don't even entirely do what he says as I love milk products and that's a no-no) the book is informative and gives you solid reasons why a low-carb diets works. (Quick note here--Remember, with any health or diet program, the biggest advantage is what you have from the shoulders up--use your head, your common sense. IF you think it'll work for you, it probably will.) And, as a weird backup to Cordain's assertions, my daughter, who's a PHd student in Archeaology, once told me that the Mayan were actually taller and stronger when they were a hunter-gatherer society--as opposed to being farmers (which put more maize in their diets.)

Now, Laura Dolson, on about.com (you know I love her stuff) recently did a short review of this. Here's some of what she said:

"Writers espousing Paleolithic diets point to evidence...that agriculture increased chronic diseases such as heart disease...."
Because most food was eaten raw, many "grains, legumes and some tubers such as potatoes" were out. What was in were nuts and basic fruits and vegetables such as berries and lots of greens (a food many of us don't really eat anymore--except maybe a weak leafed salad--remember the greener the better)
No milk and dairy products
"Obviously, any refined sugars other than occasional honey, or any processed foods, were totally out."
What was eaten varied according to the geography, "but most of the diets are thought to be at least half animal foods (including insects), and many up to 70% food of animal origin. Gathering enough plant food to support highly active people simply wouldn't have been feasible in most places."
"[L]arge amounts of vegetatation were consumed - some estimates are that in many areas early humans ate up to 6 pounds of greens per day. (This is a lot of greens - about a grocery bag full, but this produces only about 400-700 calories. However, the nutrient load of those greens is huge, producing many times the minimum daily requirement of most vitamins and minerals.)" [author emphasis].
Even though "other parts of plants were eaten, including nuts and fruit, though we probably couldn't recognize the ancestors of the sugary fruit we eat today."
Different types of fats were consumed--much more Omega 3s than Omega 6s (author's note--some medical professionals believe this imbalance leads to cancer and some other ailments.) Omega 3s are found mostly in fish and flaxseed; however, GAME MEATS [author emphasis] "contain more omega-3 fat than domesticated animals. Greens also contain this type of fat - in small amounts to be sure, but many early people ate a LOT of greens. (Probably the reason game meats have more omega-3 fats is because they eat greens.)" Again, my note here--another reason I buy all natural meats is because they are NATURALLY fed--meaning they will have more Omega 3's in them because they are grass-fed, not grain-fed. From everything I've read, grain-feeding causes a lot of this imbalance of Omegas in beef, etc. and I think that's why some studies are showing that red meat is bad for you--only because they are produced with grain-fed beef as opposed to naturally fed--my opinion, but check it out.
We eat saturated fat. "When we fatten up our cattle on grain and corn, we increase the amount of saturated fat in the meat. Early people ate more fish in many places, as they would have had to be near a water supply. Much of our saturated fat comes from dairy products, which Paleolithic people didn't eat."
We eat way more Omega-6 fat, which I've mentioned, but this is also due to eating bad fats such as corn and soybean oil.
"There is mounting evidence that this decrease of Omega-3 fats along with the increase of Omega 6 fats contributes to the inflammation that underlies many of our modern chronic diseases, including heart disease, diabetes, and arthritis."
The paleo people had high fiber diets.
Paleo people ate far less of a glycemic load--i.e., no refined sugar. "Carbohydrate probably contributed about 20-40% of the calories, and none of it was processed sugars and grains."
"[F]oods that have been added since those early days have mainly served to dilute the nutrient concentration in our diets. Grains are not very nutrient-dense compared with vegetables, meat, and seafood, while added sugars and most cooking oils are devoid of nutrients."
"Paleolithic people are said to eat over 100 different species of food on an annual basis. Most people do not achieve this in today's world, and yet, we know that food variety, especially a wide variety of fruits and vegetables, is one of the basic tennents of a healthy balanced diet."
"We surely eat more salt now. Loren Cordain feels that the altered ratio of potassium to sodium is important."
"Paleolithic diets often talk about substances in grains, legumes, and some other foods which can interfere with absorption of nutrients, such as phytic acid. Other molecules, such as lectins, are said to contribute to a situation in the gut where the intestines let larger molecules pass into the blood, possibly contributing to allergies and autoimmune conditions."
"Cordain points to the acid/base balance of foods, which he feels is altered."

Ok, that's the brief. If you want to read more on what Laura says about this heres' a link: http://lowcarbdiets.about.com/od/paleodietcavemandiet/a/paleodietmodern.htm. Or simply get Cordain's book! (I told you it was informative!)

That's it for today. Happy eating!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Maltitol Yucks

2007-02-09T13:19:00.000-07:00

Hi, everyone and welcome back! In my last post, I mentioned I wasn't a fan of Maltitol, an often used sweetener substitute in many "non-sugar" products, especially sugar-free chocolates, etc.

Now, I used to eat this stuff. I wanted my sweetener fix. However, something interesting happened. My disgestion started to suffer. I finally submitted to one of those "over 50" exams the doctors love to give. Yeah, the one that checks your colon. Anyway, come ot find out some of my lining was dead. From what the doctor explained, this generally only happened from abuse of laxitives. "Hey," I told him, "I NEVER takes laxitives." He just shrugged. Didn't really think anything of what I had. Just told me to eat more fiber. Heck, I was already eating a lot of fiber! So I knew this wasn't it (yes, I believe when it comes to your health, you have to use your own good judgment). Anyway, come to find out, I had lied. Yep, I was a chronic laxitive user--because I ate Maltitol laced junk food with abandon. (Ok, maybe not that bad, but still, too much.) Come to find out, Maltitol has laxitive properties and is sometimes used as a baby laxative. Here's a quote from the Wikipedia article (click on this link to see the full article.)

Due to its slow absorption, excessive consumption can have laxative effect and often can cause gas and/or bloating. Thus those with extreme anal leakage problems should make sure not to consume maltitol or other similar sugar alcohols. Maltitol is particularly demonized regarding gastric side effects because it is so easy for food producers to use it in vast quantities (due to its amazingly sugar-like properties) so consumers often end up consuming far more than they could most other sugar alcohols.

Yeah, I know Wikipedia can be wrong sometimes, but if you need more, read this article in about.com from Laura Dolson called "Maltitol:Just Say No!". In this article, she gives some great alternatives but also tells you that Maltitol still contains almost as many calories as sugar, has a relatively high glycemic index and comes with the added fun of possible gastric disorders.

Ok, so it's up to you to judge. Again, I only share the things that have worked for me, and in this case, have not worked. Check out Laura's article. It is informative!

To better health for us all!

~ Lise
How much danger would you face for the perfect romance? Lise Fuller, www.lisefuller.com, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year ~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Chocolate in Your Diet!

2007-02-07T17:33:00.000-07:00

I think I've admitted this before, but I'm a chocolate lover and I try to get it as much as I can. No, that's not the best fitness goal in the world, and forgetting that the powers that be have found a lot of antioxidants in chocolate, if you're a chocoholic like me, then I have some options for you.

1. I use a lot of protein powder supplementation, because, let's face it, I don't want to eat meat six times a day. So generally I opt for chocolate powders. This helps some. When I'm eating cereal (oats), instead of milk, I'll use the chocolate powder. Ok, it may be an acquired taste, but at least it's worth mentioning. When I'm dieting down for contest (which I SHOULD be doing now), then whole oats are part of the breakfast. But I must say, spicing them with chocolate helps! Also, I've tried adding VERY little water to the powder and sticking it in the frig for a while. It turns fudgy that way and is much more tasty.

2. Let's face it, though, sometimes having a cocoa protein powder just doesn't cut it. So what do I do? The first alternative I'll opt for is DIET hot cocoa. And I get the Swiss Miss brand. It isn't the no-fat kind. It's got DIET on the box with a pink label. This really helps, especially on a cold night. And it only has 25 calories a serving--4 grams of carbs of which 1 is fiber and 2 grams of protein. Not only that, it has 30% of the daily suggested amount of calcium. And as a lot of diets tend to cut out milk products, a huge source of calcium, this is a plus. And keep in mind, a food with calcium absorbs better than just taking calcium tabs. Woohoo! Another thing I like about this is that it's sweetened with sucralose, not malitol. For me, malitol causes all kinds of problems and I've never had trouble with the sucralose (Splenda).

3. Now if you absolutely MUST have the real thing, then I have one remaining suggestion, but only use this when absolutely necessary! Cocoa Via bars. Yeah, they're expensive, but it's dark chocolate, not too sweet, and they're about 100 calories a bar. This is for the pure chocolate bars. But make sure you have some protein to help cut the glycemic index. And nibble! You'll enjoy it much better and won't feel like your sacrificing yourself.

Okay, I am researching some other possiblities and will let you know when I flesh them out. There's a company--netrition.com--that apparently has some great low-carb bars called ChocoPerfection Bars (both dark and milk chocolate) made with natural sweetners. Here's a list of the ingredients.

Oligofructose and erythritol are 100% natural sweeteners derived from plant
fibers. These sweeteners have a glycemic index of zero. Oligofructose is a
prebiotic fiber.
Ingredients: Dry cocoa solids: 60%, oligofructose*,
erythritol*, cocoa butter, lecithin and natural flavors.

Note, this is like, almost all chocolate, with a high fiber natural sweetner. So it sounds pretty good. Now, I've ordered their brownie mix and will try that out first but these bars look promising and are highly recommended from Laura Dolson at About.com for low carb recipes, etc. (Note, she has some really great recipes and ideas and she can be found at this link, which tells her bio and story: http://lowcarbdiets.about.com/mbiopage.htm

Ok, that's it for me today. Take care of your health and I'll see you back here this weekend!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

When Sickness Hits Your Family

2007-02-05T10:25:00.000-07:00

Hi, all. Sad news for me. It looks like my brother has Parkinson. Probably a rather severe case. the thing is with this disease is that it affects the dopamine producing cells, and dopamine drives your reward center. Needless to say, depression is a big part of this disease. He is getting treatment, however, the depression is very difficult since it is also physically based.

If anyone has any experience with this, please email me and let me know. I'll keep you posted on the outcomes.

Thanks! And many blessings to all of you.

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Chillin' With the Family!

2007-02-01T11:25:00.000-07:00

Yes! I promised you an update on the cross-country skiing. It Was WONDERFUL!!!!! I took lessons in the morning and was out all afternoon, and if you haven't heard this before, it IS an all-body workout. Marvelous! The boys went snowboarding and fell in love with that; however, jumping off the lift is really not my thing! And I have to say, getting out in nature is the best thing--it makes one refocus and center their lives. It's an awesome, healthful thing to do. Of course, you always want to do this safely. They had several trails where I was at and they all had someone on them at some point. But I was prepared. After the lessons (and lunch) I took myself on the trails. Being a newbie, I stayed in the tracks they had prepared for the 'classic' crosscountry skiers. I didn't realize their were two types--classic and skating. Yep, the classic is shooshing through, legs forward. The skating is like the movements speed skaters make. Their is a biathalon team that trains there. I tell you, watching these folks come UP hill with the skating moves were awesome. Literally poetry in motion. I loved it. Now, I tried to imitate this, but to no avail. Needless to say, I ended up on my tush a few times! But who cares? the snow was soft enough and I certainly wasn't at speed.

So, wanna try something different and fun? Something that will engage you and keep you going? (Yeah, the only thing that stopped me was I realized my quads were tightening.) Try crosscountry. What a great experience! And make sure you're prepared for the weather. It was 12 degrees below that morning and still cold during the lessons, but the sun came out and it heated up quickly. And with all the exertion, our little group got hot fast. I unzipped the legs of my ski pants and took the liner out of my jacket and didn't get cold a whit. That is unusual!

And thanks to Galen, our instructor. An older guy, he was excellent! AND HE AND HIS WIFE DO THIS ALL THE TIME!

I love people who set examples that motivate me!

Ok, let me know if you try this. Have a health-filled day and be blessed!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, http://www.lisefuller.com/, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2007; Pikes Peak Romance Writers 2006 Writer of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times

~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed

~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Roughing It With the Family!

2007-01-26T13:25:00.000-07:00

You know, sometimes you just gotta do it! I mean, going out with the family and just having fun! Doing something you think you all will enjoy, yet it having some aspect of physical effort. For example, this weekend the Fuller's are going to a church retreat in the mountains. The boys are scheduled to do some snowboarding, taking lessons and all that. I'm going snowshoeing and cross-country. Why? Because it's something I've always wanted to do AND it's good research info for my new book. I can't lose! However, all these activities take some work! But when you look at it as fun, does it really matter?

I'll let you know how it goes this weekend. I'm soooooo looking forward to this. And if I really come to like these sports, guess what? Yep, I'll be getting a pair of snowshoes and skis for myself. Let's face it, the Colorado snows this year have been deep!

Ok, gotta go before the hubby gets too antcy. He's ready to hit the slopes!

~Lise

Hitting the Plateau

2007-01-25T09:29:00.000-07:00

I thought I'd write today about what happens when you hit a plateau. When we're trying to lose weight, we all seem to hit this point when our bodies don't want to budge another pound. However, if you've been consistent on your diet and true to your workouts, more than likely, this isn't a problem. I once plateaued for two months. But what was happening to my body then was that I was actually building muscle and losing fat. This happens. Muscle weighs more than fat. My point is to not stress yourself over it and don't trust the scales. They are only an indicator of where you're going with your level of fitness.

However, what happens if you've shot up in weight all of a sudden, like within 24-48 hours? You know, more times than not this is because you've gained water weight. So think of this, what have you ingested or NOT ingested that you should or should not have done? Have you been drinking enough water? Big question, as when you stop drinking enough to hydrate your body, your body will hang onto the water it has--thus retain fluid. Have you had more sodium (table salt) or MSG in some food you ate? If you ate out, this is highly likely. Most prepared foods contain way too much salt, and believe it or not, MSG. I read an article the other day discussing how most people, even those that work in the restaurant, don't realize their food is spiked with MSG. Now, if it isn't one of those two, what about any new medications you might be taking or something just for a cold? These can sometimes also lead to temporary weight gain so don't beat yourself up over it.

Now, I admit. I tend to weight myself every day. My weight does fluctuate by a few pounds at times. However, if it consistently goes up, then I start to trim what I eat or increase my workouts! This is how you should use the scale. DO NOT use it to beat yourself up. We women are especially good at doing this and we need to stop. It isn't good for us or healthy to beat yourself up over a few pounds, especially when they could be temporary. And I have to tell MYSELF this as well. But it's true.

So when you plateau, another thought is this. If you've been working really hard, being disciplined and stayed true to your goal, it could be that parts of your body are just trying to keep up, so don't despair. Again, you could be gaining muscle. One way to determine this is by looking at your performance in your workouts. Are you running or cycling faster or harder, are you lifting more? Check yourself in these areas as well .If not, if you're just tired, then it still could be your body adjusting. I know some agree with this next statement and some don't -- however, it could be that with the rapid loss of fat, you've flooded your body with extra hormones and toxins it's trying to get rid of. So, drink more water, keep to your routine, and let it do its thing. Another thing you might consider is taking some Milk Thistle. Now, there's not a lot of research on this yet, but in preliminary studies it looks like Milk Thistle is good for cleansing the liver, which holds those toxins. Check out this article from the University of Maryland Medical Center: http://www.umm.edu/altmed/ConsHerbs/MilkThistlech.html. Here's a short from it:

Today, several scientific studies suggest that active substances in milk thistle (particularly silymarin) protect the liver from damage caused by viruses, toxins, alcohol, and certain drugs such as acetaminophen (a common over the counter medication used for headaches and pain; acetaminophen, also called paracetamol, can cause liver damage if taken in large quantities or by people who drink alcohol regularly.) Many professional herbalists recommend milk thistle extract for the prevention and/or treatment of various liver disorders including viral hepatitis, fatty liver associated with long term alcohol use, and liver damage from drugs and industrial toxins such as carbon tetrachloride.

So, as the song goes, "Don't worry, be happy, mon!"

Have a great day, and many blessings to you and your continued health!

Lise

The Fiber of Your Diet

2007-01-20T13:55:00.000-07:00

You know, when you hit 50-something it's funny how the medical community asks you to take these strange tests. One of them has to do with your digestive system, and we won't go into that here!

However, I did pick up some good info at the doctor's office about having a high fiber diet and why everyone needs this. And keep in mind, not only does it help provide increased health in terms of general nutrition, it also helps to keep you full so you stay on your diet. This pamphlet was extremely educational so please read the info below! Here's the short~ Enjoy!
____________________________________________________________________

NOTE: The following information comes from MEDUCATE, Camp Hill, PA 17011 and their pamphlet--THE HIGH FIBER DIET.

Why a High Fiber Diet?

There are two types of dietary fiber: soluble and insoluble. Both provide needed benefits. Soluble fibers, such as oat bran, means that these types of fiber can dissolve in water. They form a gelatinous bulk in the digestive tract that can lower cholesterol. Insoluble fibers, such as wheat bran, add bulk to your waste, therefor helping it expel.

Now, this helps a lot with the large intestine. Apparently, when food passes through too fast, not enough water is absorbed and you get diarrhea. If it passes too slow, then too much water is absorbed and you get constipation. [Note previous discussions on water intake and why its important!] What fiber does is promote these wavelike contractions so that food moves through like it's supposed to. High fiber foods expand the colon so this eases the passage of waste and the fiber absorbs water which keeps the waste softer and bulkier. Eating a high fiber diet also speeds up the time required to digest your food and expel the waste. [I know there are some studies out there that have tried to associate prolonged expect of too much waste in the body with a causative affect to other diseases.] THE RECOMMENDED INTAKE is 20-35 grams a day and most Americans only get 10-15. The pamphlet also recommends that fiber is ingested by way of real food and not supplements.

A high fiber diet has been shown to, or may help with:

Irritable Bowel Syndrome
Diverticulosis
Lowering Cholesterol
Cancer (through the absorption of antioxidants, which are prevalent in high fiber foods)
Diabetes
Bowel Irregularity
Constipation & Diarrhea
Macular Degeneration (again because of antioxidants)
Hiatus Hernia
Some heart diseases (again because of antioxidants)

Where can High Fiber Foods be Found?

They can be found in most food groups. Different types should be selected to get the full benefits.

Legumes: This is the bean family, which excels in fiber.
Whole Grains: Includes brans. Note that the label should say that the product contains whole wheat or whole grain. [And remember the label is supposed to list the ingredients by whatever is highest in the product first. So if the word 'whole' is way down on the list, beware.]
Whole Fresh Fruits: Note this says "whole"--not juices. Pectin fiber is found in the skin and pulp, so anything pulp-free doesn't count. Figs, prunes and raspberries have the highest fiber content.
Cooked or Stewed Fruits: Again this goes back to using the whole fruit.
Green Leafy Vegetables
Root Vegetables

They advise to start bran in small amounts as your body may react to too much because it isn't used to it (things like gas and cramping.) However, you can build your intake up as you come to tolerate it better. The goal should be 20-35 grams a day which should have you going to see Mr. Toilet 1-2 times a day.

They had a whole list of high fiber foods. I'll list a few here in no particular order but I'm sure you can find a list of your own.

Bran-based breads
Bran Cereals
Kidney Beans
Baked Beans
Navy Beans
Pinto Beans
Peas
Potatoes
Broccoli
Carrots
Corn
Dried Figs (These were a whopping 18 grams for 3.5 ounces)
Prunes
Raspberries (and these are low in sugar--good for a low carb diet)
Almonds (Excellent source of Omega 3s too. I like to use Almonds--which are high in fat, but good fats, to replace my Olive Oil at times and when I want something sweeter to snack on.)
Apples with skin
Bananas
Blackberries (Again good on a low-carb diet)
Dates
Nectarines
Peaches (with skin)
Roasted Peanuts
Strawberries (Again good on a low-carb diet)

Now, go out and eat clean!

Enjoy the day!

~ Lise

Nominated for The Romantic Times Reviewers Choice Awards for 2006

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, Pikes Peak Romance Writers 2006 Author of the Year
http://www.myspace.com/lisefuller
Blogs: Lise Fuller's Writing Adventures, http://lisefuller.blogspot.com/
Lise's Fitness Tips, http://lisestips.blogspot.com/
~ "Intimate Deceptions", 11/30/06, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READ from Joyfully Reviewed
~ "On Danger's Edge", 12/8/ 05, Cerridwen Press, www.cerridwenpress.com -- 4 1/2 STARS FROM RT!
~ "Cutting Loose", 2/9/06, Cerridwen Press, www.cerridwenpress.com

Attitude is EVERYTHING

2007-01-15T15:35:00.000-07:00

You know, today was one of those days. As some of you know, I have a teenage son, and my husband, son and I all go workout together with our trainer. Today, however, since it's a holiday we decided to hit an earlier workout that's offered. Well, the dogs got out of the back, so my husband stayed home to retrieve them and decided to go to a later workout, then son and I go to our workout and my teenager is acting, well, like a teenager. Poor performance, bad attitude. Why? Well there's always the reason that, since it was a holiday, we got up at different times and come to find out he'd only had a glass of chocolate milk the whole day before our late morning workout. Then there's the fact that his friends wanted him to play video games and, duh Mom, it's a holiday.

Then there's just the reason that he chose to be negative and have a bad day. Did I let it affect me? Hey, I'm human. Issues by our loved ones always will tempt us to react. However, I made the somewhat mature decision to enjoy my workout without him--and had an awesome one.

Later, we talked about it. He knows what he did--the negativity-- didn't work. The thing I really want him to learn is that how he approaches any thing in his life will affect how well he does. If he doesn't put in all of himself he has to give at that point in time, (and no, it is rarely if ever 100% because we just don't live our lives at 100% peak all the time), then he doesn't get everything he wants back from what he does. It's a fact of life. Approach things with a positive outlook, and your performance improves. No, you may not win. You may not achieve what you set out to, but if you start with ifs and buts, or may nots, then you're already defeating yourself. The true test is do what you can do, to the very best you can, no matter what is happening to you at the time.

Case in point, we have a friend at church--let's call him George. He just found out he has a severe case of lymphoma. Last week, when I looked at him, he seemed crushed.

This week, he was up in front of the church, singing in the choir with joy. And why not? What does he have to lose? I tell you, this type of attitude is the same you need--not only for working out--but to live your life. Each moment is a gift. Live it, enjoy it, to its fullest.

That's is for now.

Many blessings to you all,

Lise

How much danger would you face for the perfect romance?

Resolve To Get Back Into the Gym!

2007-01-11T00:43:00.000-07:00

Okay, between the holidays and the storms (we've had three that have shut things down in Colorado), how often have you gotten into the gym or done your aerobics, gone cycling or whatever you do for your regular exercise routine?

YIKES!!!!!! What a thought, huh? You mean you may have missed some workout? Your normal routine hasn't been normal for a while? Well, I know what you mean. Thing is, you can't change the past, but you DON'T have to repeat it. Now is the time to put on the sweats and get back to work!

Now, I hope you all made allowances through the holidays, but if you didn't, now is the time to start anew. And to report on myself, yes, we DID have several days, as well as the holiday days, that things were shut down. Even the mail trucks didn't run a few days. However, my husband and I did do some alternatives. We have a small set of weights at home and a weight bench. We also did various kinds of push ups, some with our feet elevated to hit the shoulders, pull ups and ab exercises. Yes, I like the basics--BECAUSE THEY WORK! Granted, being able to hit the gym is better. There are so many options there, but just because you can't doesn't mean you can't get a good workout at home. Plus, I went in on my normally oft days to workout at times. However, as I said, if you didn't do this, there's no time like the present to start anew.

So don't let inactivity and getting out of your normal routine stop you! Get back to work!

NOW, some things to think about as you get back to it:

It doesn't take long to lose your edge when you're out. For each of us, this amount of time is different, depending on various factors including age (ahem). So, if you don't run AS fast or lift AS heavy as you were before the holidays, don't fret over it. Just do the best you can and keep pushing the envelope.
Make sure you put your workouts on your calendar. Schedule this! Especially if you don't workout with a trainer or another dedicated friend. This ensures you're true to yourself and your workout goals.
And make sure you have goals! Nothing drives me better than a solid goal, something I'm determined to achieve ESPECIALLY if it has someone else or something important involved.

GOALS ARE IMPORTANT! And I say that because nothing motivates me more than a solid goal, something I'm determined to achieve. Not only does it give me a focal point, but if someone or something else is involved, it really drives me. Which is why (breathe deep Lise) I've decided to do another Bodybuilding competition this May. Yes, I've gained a few pounds (sigh) that I don't want. I know for me, knowing I'll be on that stage in a bikini in front of hundreds of people, is VERY motivating. (Yes, I do this because I need to kick my backside hard to get it moving. So I put myself in a position where I won't fail to achieve what I want.)

Last, know what motivates you and put yourself in a position so you won't fail. You won't regret it. Believe me.

That's it for now. Thanks for listening and being here with me. I'll give you updates as I go along on where I'm at with the competition and the dieting, etc. I except to keep blogging about three times a week so check in when you can!

Blessings,

Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, Pikes Peak Romance Writers 2006 Author of the Year
http://www.myspace.com/lisefuller
Blogs: Lise Fuller's Writing Adventures, http://lisefuller.blogspot.com/
Lise's Fitness Tips, http://lisestips.blogspot.com/
~ "Intimate Deceptions", to be released 11/30/06, Cerridwen Press, www.cerridwenpress.com
~ "On Danger's Edge", 12/8/ 05, Cerridwen Press, www.cerridwenpress.com -- 4 1/2 STARS FROM RT!
~ "Cutting Loose", 2/9/06, Cerridwen Press, www.cerridwenpress.com

Take Time for Your Legs-Bulgarian Split Deadlift

2007-01-06T14:17:00.000-07:00

If you’re like me, time is an essential element in your life. And if you’ve been reading my blog, you know how much I really emphasize weight training, especially for older women. Not only is it good exercise, it helps with your bone density and builds muscle that will, in the long run, help you lose that extra fat.

Now, your legs are some of the largest muscle groups in your body and from everything I’ve read, if you’re going to lift, focusing on your legs is essential. Plus, since they’re such a large muscle group, working them really burns a lot of calories. Trust me, leg days (I do them only once a week) are the most challenging for me. So, I found this article in the November Men’s Health (2006) that gives an exercise that will reduce the time you need to train this group. Per the article, “it develops all the major muscles of your lower body...[and] the instability of the exercise (because it’s done while standing on one leg) calls more muscle into play as you try to stay balanced.”

Also, since there is a difficulty factor here, try it with a lighter weight first. If you’re a beginner, then don’t use any weight. Just do as many as you can in the proper form. Remember, proper form is essential to get the most out of an exercise and to prevent from being injured. Now, keep in mind, if these instructions aren’t clear, find someone near you who can explain them better, but here’s my shot. Give it your best!

The Bulgarian Split Deadlift

(Do 2-3 sets of 8-12)

Place a loaded barbell on the floor 2-3 feet in front of the bench. [Author note: You can use dumbbells if you don’t have a bar. Or something that will keep the weight balanced between both sides. Also, if you don’t have a workout bench, you can use something else that will elevate your rear leg. Just make sure it’s very stable.]
Facing away from the bench (your rear is towards the bench), place one foot on the floor so your shin touches the barbell. Rest the instep of your other foot on the bench.
Keeping most of the weight on your front leg, bend your front knee and lean forward to grab the bar with an overhand grip (palms down). THIS IS THE STARTING LIFTING POSITION. [Author note: In any lifting exercise like this, make sure your arch your lower back, pushing towards your abs, to make sure your keep the stress off it. For heavier weights, I use a lifting belt for support.]
Lift the bar as you return to an upright stance [author note: remember to keep your back arched!] then lower down again to the starting position.
Complete the reps for this set then switch legs.

Good luck with this!

And for those of you who keep reading, I'll be giving you blow by blow info on how I'm doing to get ready for a Spring competition! Yes! I'm psyched about it now.

Many blessings ~

Lise

The Desire For Fitness

2007-01-03T13:22:00.000-07:00

Hi, all, and welcome back from the holidays! Today, I thought we'd kick off the New Year with what you want for your health. But first, let's analyze this. I know we all want to be healthy, but at what price? Think about it. And I'm not talking in terms of money. Doing the right things for yourself takes time, discipline and focus. These all come at a price ~ your time, your thoughts, your actions.

<= Lise a few weeks after her last competition.

So, what are you willing to pay? Think about it. As a past accountant, we would do cost/benefit analyzes for certain investments or actions a company would want to take. This means not only setting up goals and objectives, but taking them one step farther and analyzing them from a cost standpoint and seeing if the benefit is more than the cost by a certain margin. So here's what I want you to look at:

First, set your health goals and objectives for the year. Perhaps it's to lose a certain percent of body fat(no, don't look at raw weight--if you're exercising, I want you building muscle, and this weighs more than fat! I'm weighting over 140 pounds right now, am less than 20% body fat and I wear a size 4, so let's drop the idea that less weight equals better health). Or perhaps it's to lower your cholesterol, become more flexible, or maybe even achieve some physical "mountain" you want, like jogging in a marathon, climbing a 14-er (for those of you unfamiliar, this is hiking/climbing a mountain over 14,000 feet--we have 54 of them in Colorado and many of them you can walk up but it's harder than it sounds). Whatever they are (let's have more than one), then write them down.
Next, look at the level of dedication, time, and well, ok, money as some things do cost, to do this. Do it for each goal. If you have to break the goal down, then do so to 'cost' it out. Remember, this might mean spending less time with the laundry, the kids (which might be a needed relief for some of you), not eating everything your friends do when you go out, and having to explain to friends and family that you have a specific goal you are working towards and you want them to help you achieve it.
THEN write down ALL the benefits you'll get from this. Better health? Less risk of disease? Younger guys flirting with you outrageously? (Yes, this DOES happen. Believe me. And although I'm very happily married, at my age, I have to tell you, this is a lot of fun! And, no, I won't let to talk yourself down. Believe me, you get in shape, no matter what YOU think you look like, guys will notice, so no bad thoughts about yourself here!) Hey, even include how your husband eyes you again. Hey, mine tells me how awesome I look. He's a gem for sure. But I just love it when he ogles me with that 'come on baby' look. Course, I laugh as well when he gives those 'younger guys' the evil eye when we go out.
Now, make the comparison. What is it going to cost you? Probably less than you think for most of it. And on the other hand, what are you going to benefit from?
Decide. You've done your homework. Now make the decision. And be honest with yourself. What is it you REALLY want to do? What's more important to you?
Commit. Make the move. First in your mind. Give yourself permission to succeed. Then get going. Actions reinforce what you are doing. So let's get moving!
Review. After a period, review your goals and where you are. Do a mini set of these steps. Reinforce in yourself what you want. And congratulate yourself on your successes. This is very important. No, I'm not talking about going out and getting a chocolate cake. But at least look yourself in the mirror and say good jobs for the successes. And remember, you will have some things that don't work like you wanted. That's okay. Analyze why it failed and move on. I don't believe anything is truly a failure. What it is, is a lesson. So learn from whatever didn't work the way you wanted and move on.

That's it for today. Write me if you'd like and share! Let me know if I can post them as well. I would love to hear of your goals and track how you are doing.

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, Pikes Peak Romance Writers 2006 Author of the Year
http://www.myspace.com/lisefuller
Blogs: Lise Fuller's Writing Adventures, http://lisefuller.blogspot.com/
Lise's Fitness Tips, http://lisestips.blogspot.com/
~ "Intimate Deceptions", to be released 11/30/06, Cerridwen Press, www.cerridwenpress.com
~ "On Danger's Edge", 12/8/ 05, Cerridwen Press, www.cerridwenpress.com -- 4 1/2 STARS FROM RT!
~ "Cutting Loose", 2/9/06, Cerridwen Press, www.cerridwenpress.com

Hurray for the Fashion Industry!

2006-12-26T12:25:00.000-07:00

The ones who promote this unhealthy skinny stereotype, you ask? Why? I THOUGHT we were about good health.

Yep, and that's the point. It used to be that curvaceous woman were wooed, set as the standard for a sexy woman. And it still is in Africa and many parts of the world, but not here. And I'm not saying to be overweight. There is a balance. We want health, not skin and bones. But unfortunately, here and in many parts of the economically advanced countries, untraskinniness has become treasured. Yuck! How UNHEALTHY is that!

Yet, finally, someone in the modeling world has stood up AGAINST the typically skinny models. It was reported in my local paper that Diane von Furstenberg, president of the Council of Fashion Designers of America, sent the members a letter urging them to stand up against underweight models. Apparently the letter called dangerously thin models a "global fashion issue". And it's about time. I haven't presented here the articles that have stated that these models tend to either make women become obsessively TOO thin, which could lead to death, or the impact they have on the majority, by making them think the 'perfect' body is out of their reach and leads to frustration, anxiety and overeating. Not to mention, when a female's body fat gets that low, you loose some curves in the wrong places, especially in the chest. This 'ultimate' thinness, I believe, had leads to the sick practice I've read of giving teenage girls "breast augmentation" or other types of surgery for their graduations, etc. Why? What does this really have to do with beauty?

As this article points out (The Gazette--gazette.com for full story), unfortunately "thinness has become so deeply ingrained in our food-obsessed culture that the ultrathin standards of beauty have infiltrated the psyche of nearly every public and private figure, whether a teenage model or a red-carpet strolling actress." And it isn't just in the U.S. that this has had an impact. I 've read Venezuela has one of the largest industries in plastic surgery, not to mention that South America is the source of some of our biggest models these days. Yet, in Brazil, the 21-year old Ana Carolina Reston, died in Sao Paulo from anorexia complications. She was 5 feet 8 inches and weighed 88 pounds. Eighty eight pounds! That's horrible. The problem is so endemic that this year, Spain issued a minimum body mass index (basically your fat-to-muscle percentage) of 18% for any model doing a runway there. That would exclude Kate Moss. The Italians are following suite and the rules would be instituted with February's shows, making Milan the first fashion capital to follow such guidelines.

The good thing about Diane von Furstenberg is that she's emphasizing that the American industry take a part. She was quoted as saying: "We have an opportunity to help, and I think we have to seize that opportunity."

And I believe she is so right. The main purpose of any diet and exercise regime is to improve your health, not kill you from some complication. But we've ALL been affected by this nightmare of the 'perfect look'! As the article quoted the anorexia association's spokesman, Keith Sanderson, "[w]e're urging those in the industry to think before they glamorize the ultrathin. Anorexia nervosa kills. No other mental illness matches eating disorders for killing you." And they group is working to get the fashion industry to acknowledge its responsibility in this problem and to take leadership against it. So, I say, yea for Diane!

Give us the opportunity to focus on real health, real beauty. Not something that the fashion industry has forced down our throats.

Here's to you and your good health. Hope everyone had a great Christmas and let's look forward to the New Year!

~ Lise

"Six Top Nutrition Rules for Women"

2006-12-22T21:01:00.000-07:00

Hello, all, and thanks for sticking with me. (NOTE HERE ~ I posted two today! The first is below!) Here's a brief on an article from Muscle & Fitness on the six nutrition rules for women. But don't worry ~ these are good for men too! (And remember, these are only guidelines. Make sure you check any diet change with your health care pro, if needed! Use your good judgment.)

SIX RULES ~

Eat a full serving of protein with every meal! This is important. Per the article it's perhaps the worst blunder we women make. Remember, protein builds, maintains and repairs muscle. If you don't get enough, then your body with breakdown the existing muscle tissue to supply it with the amino acids it needs. And per the article, for every pound of muscle you lose, your metabolic rate (that which burns fat) drops by about 5%. OUCH! Per the article, have 2.2 pounds per day for those who are active in endurance exercises (i.e.--running, aerobics, etc.) For those in strength training, take more. For bonus points, the article states that "due to complex hormonal relationships between insulin and glucagon [think sugar here--this raises the blood sugar level], it is virtually impossible for your body to store up excess protein as fat." [Note, splits the total amount of protein you ingest between all your meals for the day.]
Eat small meals frequently throughout the day. [My trainer has us eat six, if that gives you an idea.] Per the article, for best results, eat 5-6. The longer you wait, the slower your metabolism which results in less fat burned, and, you'll have a greater tendency to overeat if you wait. The bonus points here is that the act of eating actually increases your metabolism.
Eat fat with every meal. It helps to make you feel full and stabilizes your blood sugar. Use good fats (unsaturated fat, the best being monounsaturated) such as olive oil, nuts, seeds and avocados. [Canola oil is good too.] Think about supplementing with an Omega-3 fat found in fish oil [and Flaxseed Oil]. Omega-3's reduce the body's production of inflammatory compounds, whereas Omega-6, found in grains and some other vegetable oils increase this. [Note, some studies have shown that the inflammatory effects can also produce signs of aging -- you can see some of Dr. Perricone's work on this.] There's also some evidence that Omega 3's boost the immune function, lower blood pressure and reduce the risk of other effects such as stroke, diabetes, obesity and many forms of cancer. Bonus here is that research has demonstrated an relationship between muscle retention , fat-burning and fish oil. Check it out. They recommend a dose of 2-3 grams a day.
Stay hydrated. [Note my previous article on water consumption if you need more info.] Drink a minimum of 2-3 liters of water or water-based fluids a day. Even slight hydration affects organ function, waste and toxin elimination and reduces metabolism. Bonus here is that its a natural diuretic and makes you feel full.
Use low-glycemic foods instead of high glycemic foods. Low glycemic foods take longer to digest and don't spike the blood sugar level as high. [These are things like broccoli, lettuce, even berries--not potatoes and bananas.] Bonus here is that people with adequate levels of Vitamin C burn about 1/3 more fat during moderate exercise than C depleted people.
Build and maintain strong bones by having enough calcium. This starts before a woman hits menopause and begins in childhood. Also, weight bearing exercises [such as lifting] , a balance nutrition and mineral supports can help. At least three serving of dairy or calcium-fortified products a day are recommended. (From 500-750 mg of calcium twice a day.) Bonus here is that scientists have found a link between calcium intake and abdominal fat loss as well as boosting HDL (the good cholesterol) and lowering LDL (the bad.)

So there you have it. Hope this helps you over the holidays!

Blessings to your good health. And remember, I'll be taking a break over Christmas so see you here again late next week!

Lise

Tips & Tricks For To Stick to Your Healthy Lifestyle Over The Holidays

2006-12-22T19:54:00.000-07:00

Hi, all! Since I wasn't able to post the last two days, I'm giving you two for one today! Also, I'll be taking a break over Christmas so I'll see you here late next week! Now, here's the first post. And the next will be a brief on an article from November's Issue of Muscle and Body on the Six Top Nutrition Rules for Women.

Worried about how to manage the food and exercise over the holidays? Well, here's a few tips I've used and some others I've gleaned from sources like Muscle & Fitness (November & December 2006 issue) and Fitness Magazine (December 2006 issue).

First, let's make a plan. Decide what your goals are over the holiday period from Christmas to New Years, then do your best to stick with them. But don't chide yourself if you don't. This is a time to celebrate with family and friends. However, work on not blowing it entirely. And quite frankly, unless there's a huge reason you want to loose, gain or put on muscle over the period, then perhaps the best goal is just to stay status quo on where you are. So, let's begin ~

Let's start with the biggie -- DIET!

You're trying to eat clean, right? Great! But you know around the holidays there's always those temptations such as some favorite Aunt's cookie recipe. Well, here's a few tips to help you out:

If you're going to a party or to a big dinner and afraid you'll overindulge, then make sure you eat some clean source of protein before you go. Protein will help curb your appetite. Also think about eating a bit of fruit and fat. The combination of all three will tide you over for a while. Try a few raw almonds or some peanut butter (natural) if you want something on the sweeter side. Don't eat too much, you want to enjoy your hosts fair, but eat enough so that you don't eat too much.
Another idea is to bring something you KNOW is on your diet that you can munch on. A vegetable tray is a great idea.
Keep it as clean as possible. Look at what is offered and make a conscious decision on what you will eat. If several indulgences are offered--such as candied sweet potatoes, mashed potatoes, gravy and stuffing--decide which you will eat. Or if it's a party and want to try a dip, use a vegetable instead of a chip. THINK about what you are eating, keep a mental measure. Remember, whatever you put in, you will eventually have to work off. SO, if you put it in those terms, is it worth it?
And if you DO want to indulge in a particular food, then limit the portion. For example, mashed potatoes--no, you don't need all that starch and butter-- but a tablespoon won't kill you and you can get that urge for it out of your system. For me, my weakness is chocolate. Yes, sometimes I crave it. And sometimes I just want to feel like I'm enjoying the holiday. However, I also remind myself that this is a mental game. Do I need a whole candy bar? Probably not. Again, I can indulge, if I keep a consciousness stream about it, so I limit whatever I take in to the calories ingested by piece.
Savor your food! Again, if I make a conscious effort to enjoy this piece, then mentally, I won't need as much to pull me through the gap.

Next? EXERCISE! It easy to mentally toss this over on the holidays. After all, this time is supposed to be some kind of vacation to most of us. But not working out, unless you really need a break from your routine and haven't taken one in a year, will only put you behind. So, here's the deal.

If you have a training schedule, do your best to stick to it.
If you can't or simply don't want to, then (a) limit what you do, hitting only the major workouts, or (b) change up what you normally do. Instead of going to the gym, how about a family hike, or a walk between relatives houses? Or a pick up game at the Y? Find something you can do together than will include using your muscles, not just the ones used while sitting on your derrière! :-)
Don't get locked into the TV! This is a holiday to spend with people you care about. If you go to a movie, park farther away so you can walk. Take the stairs at your friends apartment, or find something you can do together with those you cherish.
Now, supposed your the one whose traveled out of town. There's a few things you can do: (a) plan ahead. When we go to my husband's parents, they set up a guest pass to the gym they belong to. And if that isn't feasible, make sure you have your workout gear with you. At minimum, a pair of tennis and something to walk or run in. And remember pushups and situps? Yep, this are old as the hills, but guess what--they work. And you can make them more challenging by raising your feet on a chair to do pushups or do crunches and other floor exercises. Just MAKE SURE you plan the time for yourself, at it shouldn't take long. Perhaps an hour every other day.
Big note here on the above, let your relatives know that you WILL be doing this and about when, that way they can plan the day around your schedule and you can plan around theirs. Communication upfront solves a lot of issues before they happen and this way you will let them know how important this is to you.

There was no other idea in the Fitness Magazine I liked real well and will do for myself. The recommendation? Write out a gift tag with your makeover goal and put it on your mirror with a bow. It'll be your present to you, and remind you in a good way how much better your will look and feel.

That's it for now. Many blessings this season!

Lise

Funny Fitness Quips & Quotes!

2006-12-18T23:02:00.000-07:00

I've been meaning to do this for a while, after all, humor is a wonderful aspect of being healthy! Every one should have a dose of humor in their lives. Besides, they are very poignant at times! So here are some I pulled out of one of my fav mags the other day -- Men's Health--and I thought I'd list them you for. They're quotes by people you know, so here it goes. See if you can guess who said them before you look at the name!

~ "My doctor gave me 6 months to live but when I couldn't pay the bill, he gave me 6 months more." --Walter Matthhau

~ I had a chest x-ray last month and they found a spot on my lung. Fortunately, it was barbacue sauce." --George Carlin

~ "Doctors think a lot of patients are cured who simply give up in disgust." --Don Herold

~ "A hospital bed is a parked taxi with the meter runnning." --Groucho Marx

~ "Thousands upon thousands have studied disease. Almost no one has studied health." --Adelle Davis

Wow, how true some of these are! Hope they give you a chuckle and some pause for thought.

Many blessings to your health. See you back in a few days.

~ Lise

Being sick and Going to the Gym?

2006-12-15T22:39:00.000-07:00

Ok, here's the big question ~ when you're ill, should you work out? Well, the answer is--it depends.

Yup, even the "fittest of them all" can get sick sometimes. Germs just have this way of attacking even the healthiest of men~or woman, in my case. My husband had had some stomach virus, then my son came home with some sore throat and cough. Ok, I got a touch of the stomach thing last week. Since we were doing legs the day it hit--and I was paying heed to the porcelain god--I decided this wasn't a good time to go to the gym. My energy level was pretty good, I was actually doing fairly well, but hey, some things are just common sense. Let's face it, if it's time to do squats, leg presses, et al.--which puts a lot of pressure on the abdomen, glutes, etc., going out with this kind of illness would only increase the sudden urge to visit Mr. Potty. Yeah, like I said--common sense. Needless to say I didn't go...to the gym, that is. So here's my first two points:

1. First, use your head. If you really think you shouldn't go, don't. Besides, there's probably an alternative that you can do at home if you feel up to it, but make sure you DO feel up to it. If your energy is totally drained and you're not eating well because of the sickness, now is not the time to try to be Wonder Woman. Just take it easy, Princess! Appreciate what you have and get over the cold.

2. Ask yourself, what am I trying to accomplish in the gym today? If you're trying to build muscle and you're wiped out, working strenuously will only eat at the muscle. It's sort of like over-training. However, if you're not wiped out, then going might be a good idea depending on what body part you're exercising. If it's something heavy-duty like legs, think again. And think about going lighter on the weight when your still not 100%. This way, you still get a workout in, but you're not overtaxing yourself.

Yeah, but what if you just have a stuffy nose, the common cold, whatever, you ask? What then?

Again, for me, common sense comes into play. First, if you're contagious, do you really want to be infecting someone else? Think about it. I really like to go by that old rule, "Do Unto Others as You would have them do unto you." Hey, you don't have to be religious to appreciate that. However, if you're not going to infect anyone, and you truly have the energy to go, then I say go. But think about it. As I mentioned before, part of it depends on what body part you're working. For example, I was hit by my son's illness earlier this week--the cold symtoms (sore throat, stuffy head...you know.) . Now I was feeling better today, but still not A-one. BUT, today was leg day. What did I did I do?

Well, one, I was no longer contagious so that wouldn't hold me back. But I was still tired -- not 100%, but energy level wasn't bad. So, I went. And I told my trainer, who knew I'd been out the day before, that I was still not totally back health-wise but wanted to get whatever I could. He noted that and took that into consideration in my training. And guess what? I actually ended up doing better than normal! However, my trainer's good. He checked me on everything and made sure I was doing okay. My points here?

3. Be considerate. If you think you're contagious, don't go to a closed-in public area to work out. (And note, I just read an article that you're actually MORE contagious when your in the throes of a disease, not less. Keep that in mind.) Instead, as I said before, if you're UP to it, then do some alternative at home. If it's chest day, do push ups! These are so effective and I believe totally under-appreciated as a training tool. If it's leg day, carry some weight while you take several flights of stairs or take the stairs two at a time, do lunges or squats if you've got the means at home. Do more reps if you don't have enough weight. For back, try some pull ups or bent over rows with some weight. For arms, there's curls and kick backs. (If you don't understand what these are, then email me. I'll be happy to explain.) Point is, there's lots of stuff you can do, depending on what you have at home.

4. If you do decide to go to the gym, tell your trainer or work out buddy how you're feeling. And be cognizant of it yourself! Remember, you don't have to be gung-ho now. You just want a good workout. And not something too taxing. If you're not 100% on your energy level, again, try using lighter weight. If you seem to be going well on those, then go up. Again, this all comes back to common sense. Trust your gut.

AND REMEMBER, it depends on how you feel and what you're doing.

Now there's some good articles out there that can give you more detailed info, something more scientific. Here's a list:

1. Hugo Rivera's About. Com article "Should You Exercise When You're Sick?",which also talks about flu prevention.
2. Tanya Gardner's "Training or Television?" found at Bodybuildingforyou.com. (Note, she also mentions the 'neck check' -- if your sick above or below the neck.)
3. On Fitness-digest.com, "Exercising While Sick." (I liked this site because it loaded quickly and didn't have a lot of promo stuff.)
4. Prevention.com's "Should I Exercise While Sick?" by Chris Freitag, a fitness expert.

Ok, that's it for now. Have a great weekend and I'll see you here next week!

Here's to your health.

Lise

Holiday Blues

2006-12-12T10:36:00.000-07:00

Here comes the holidays and how do you feel? Between the errands, family and other responsibilities, many people feel overwhelmed. Now I have to admit. I love this holiday. It's my favorite. And it pains me when others don't because the stress of the season has overtaken the meaning of it. Now, what does this have to do with fitness, you might ask?

Everything.

As I've mentioned before, fitness is not only the physical well-being of a person, but the mental and emotional/spiritual being. Your health depends on all three. Professionals have talked about this, but I take this to a more personal level. My mother passed away this year. She'd been ill for a few years from a stroke--totally disabled. Her body had become a prison to her rambunctious spirit. Yes, she'd been a very active woman. But about eight years ago, my sister passed away unexpectedly. She'd had an enlarged heart. My mother, being a nurse, felt that she should have known there was something wrong. Of course, that was ridiculous thinking. There was no way for her to know. My sister never had any symptoms. Even Mom, at an intellectual level, knew there was no way for her to know the problem, but none of us realized how deeply Mom felt this--at an emotional/spiritual level.

Five years later, Mom fell irreparably ill. I still thought she could get better. But her spirit wasn't willing. Not living near her, it was only when I brought her home with me did I realize how much the pains of my father's death then my sister's had affected her. You see, she'd fallen into deep depression and stopped taking care of herself. Now, none of us siblings knew that. Mom was always really good at covering that type of thing up. Of course, doctors, et al., will say that it was the stroke that killed her. However, I believe they are entirely wrong. It was the depression that hit her first, and that's what led to "the rest of the story".

Why am I sharing this now? Because I don't want this to happen to you. And I found some good nutrition information that can help you and your loved ones. Yes. Everyone is a little blue at times, and some of this, believe it or not, is nutritionally based. (Yes, your body, mind and spirit do work together.) There was a great article in about.com called "Vitamins for Depression?" discussing the nutrition you need to prevent/help depression. (if you want to read more, click the link above.) However, I wanted to share the main points of the article with you (It's long, but important, so bear with me.)

As the article starts off:

"Did you ever wish that you could take a vitamin for depression? Well, for some of you it may be just that simple. There are a variety of vitamin deficiencies that can lead to depression symptoms."

There you go -- the physical-mental connection. The information given is broken up into two types of needs -- actual vitamins and then minerals. And lack of these substances can lead to depression. Now, keep in mind you can boost these with food, but if because of time, diet, whatever, you aren't getting these, supplements always helps. So keep that in mind when you shop. Also keep in mind that some of these cost; however, for me, it's certainly cheaper than any antidepressants and the medical bills that go along with it, not to mention the time taken out of my life. Now, I'm not a health pro and everyone should use their own good judgment, so keep that in mind when you review this list of what the article suggests when depression hits you. Here's a list of the biggies. For more, check out the article.

Vitamins:

B-COMPLEX: This is the first set and certainly a major one. As the article states, these are important for your mental and emotional well-being. There are several of these so we'll take them one at a time.

Vitamin B1 (thiamine): Since the brain uses this to convert blood sugar to fuel, lack of it can lead to fatigue, depression, and, per the article, even thoughts of suicide. There's a whole host of problems associated with the lack of thiamine, including memory loss, insomnia and gastrointestinal problems. (Which none of us need over the holidays!) And a big note here, "The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply." Whoops! Ok, so limit the sweets, or make sure if you eat sweets to eat protein with it as this will reduce the spike in your blood sugar by slowing down the digestion.
Vitamin B3 (niacin): A deficiency can cause Pellagra-which produces psychosis and dementia, among other symptoms. The article clarifies: "Many commercial food products now contain niacin, and pellagra has virtually disappeared. However, subclinical deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness."
Vitamin B5 (pantothenic acid): The article "Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression."
Vitamin B12: THIS ONE'S A BIGGIE! I know when I'm tired it helps me tremendously. I'm guessing, but probably the best over-the-counter source is a sublingual (under the tongue) liquid, but check it out with your pharmacy. Note this vitamin is needed in the formation of red blood cells, yes, the things that take oxygen around your body and fuel it. Note the article:

"A deficiency... can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities. Deficiencies take a long time to develop, since the body stores a three- to five-year supply in the liver. When shortages do occur, they are often due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be absorbed in the intestinal tract. Since intrinsic factor diminishes with age, older people are more prone to B12 deficiencies." (Yes, I purposefully highlight this part--we older people need to recognize this.)

Folic acid: Is needed for DNA synthesis and the production of SAM (S-adenosyl methionine). Apparently a poor diet contributes the deficiencies, as well as illness, alcoholism, and drugs, including aspirin, birth control pills, barbiturates, and anticonvulsants. Per the article, take this with your B12, since a B12 deficiency can mask a folic acid deficiency.

Vitamin C: Again, the article: "Subclinical deficiencies can produce depression, which requires the use of supplements. Supplementation is particularly important if you have had surgery or an inflammatory disease. Stress, pregnancy, and lactation also increase the body's need for vitamin C, while aspirin, tetracycline, and birth control pills can deplete the body's supply."

So there you go on the vitamin part. And from everything I've read, you can't get too much of either Vitamin B or C so why not go for it? Next...

Minerals:

Per the article" "Deficiencies in a number of minerals can also cause depression." Minerals needed for you to combat depression are (note, I copied most of this from the article as the explanations were short):

Magnesium: "Deficiency can...result in depressive symptoms, confusion, agitation, anxiety, and hallucinations, as well as a variety of physical problems. Most diets do not include enough magnesium, and stress also contributes to magnesium depletion."
Calcium: "Depletion affects the central nervous system. Low levels of calcium cause nervousness, apprehension, irritability, and numbness."
Zinc: "Inadequacies result in apathy, lack of appetite, and lethargy. When zinc is low, copper in the body can increase to toxic levels, resulting in paranoia and fearfulness." [My note ~ You might also want to note that zinc is a good mineral to combat illness. You'll see it often in cough drops, etc.]
Iron: "Depression is often a symptom of chronic iron deficiency. Other symptoms include general weakness, listlessness, exhaustion, lack of appetite, and headaches."
Manganese: "This metal is needed for proper use of the B-complex vitamins and vitamin C. Since it also plays a role in amino-acid formation, a deficiency may contribute to depression stemming from low levels of the neurotransmitters serotonin and norepinephrine. Manganese also helps stabilize blood sugar and prevent hypoglycemic mood swings." [Yes, I bolded the above, since these are important to your mental health as well. All things work for good in this case.)
Potassium: Depletion is frequently associated with depression, tearfulness, weakness, and fatigue.

Well, there you go. Also, do yourself a favor. Try to stick around positive people and distress yourself as much as you can. Take a few minutes for yourself--a hot bath, a manicure, anything that will help.

Thanks for staying with me on this one. And, for this season, let's cheer to good health.

Many blessings,

Lise

When Dreams Come True ~ Developing Confidence

2006-12-07T10:55:00.000-07:00

Hi, all! Hope your diet and fitness efforts are going well. I thought I'd post today about how you see yourself. I know, women especially, are very hard on themselves. And we all have those areas that we focus upon that we thing are absolutely horrible, at least in our minds! And why? When you can look at so many other areas of your physique where you see real improvement. I mean, for me, my back, abs (as you can see in the pic) and chest all look great! Ok, I've gained a few pounds back since competition, but still, I torture myself over my one area I REALLY hate--my legs.

Now, I've been lifting since 2002. I constantly work my legs. However, if I was more honest with myself, I'd admit they really weren't all that bad. And with each competition, they've looked better. I pondered this as I awoke this morning and stretched. Instead of looking at my legs straight on, my view had been in the mirror beside me. I didn't think it looked like me but then I realize, it had to be. (You know how groggy you can be when you first get up.) But you know what? Those legs of mine that I want to think as horrible really weren't that bad! Not in the mirror. Heck, I even saw all the muscle development that I've focused on all these years just popping out. It was great. I told my husband, "hey, hon, you know my legs really don't look that bad." Course, he gives me this disgusted look and says, "what have I been trying to tell you?"

So my advice today, when someone says how great you're looking, how fit you look, don't disbelieve them! Look in the mirror instead as if you're looking at a stranger, then perhaps you'll see. Your dream really has come true! You just never allowed yourself to see it before.

One thing I've always told my daughter, that even I struggle with and need to remind myself every day, "there's something in your closet that always wears well. CONFIDENCE!" So make sure you put yours on every day.

Many blessings and good health to all--and most of all, be confident.

Lise

Indulging with Your Diet in Mind

2006-12-04T11:46:00.000-07:00

Hi, all. Have a good weekend? Oh, I did. And I indulged. Yesterday was a tea and cookie exchange with some local writers. Yes, at first I resisted but then made the conscious decision to go ahead and indulge. Why? Because I'd been doing well on my diet routine and quite frankly, some indulgence is good for the soul. However, over-indulging is not. And there's a difference. A little indulgence that is planned is not the same as a smattering of "oh, I've been good so I'll just have this" type of attitude. That kind of unplanned foray into calories will do nothing but sabotage your good efforts to date.

Now, let me tell you, before I ate the cookies, I already had in my mind how I would compensate for the difference in calories. As I've mentioned before, dieting is also a discipline. It's a mental exercise in keeping to your routine for your betterment. However, just as your body needs to rest, so your mind needs the 'indulgence'. The problem with most people is that it isn't planned and it doesn't take into account the rest of their fitness and health routine. If you are going to indulge, make sure you limit the amount and I'd recommend keeping your indulgence to once a week. I know of some diets that even have a day or a meal that plan for indulgences. And even many body building professionals will tell you a cheat day every so often is fine. (For an example, check out this link with about.com from bodybuilding pro Hugo Rivera.) You could do this as well; however, for me (and you need to know yourself), I have to be careful with that because once I'm off my diet, I tend to indulge more than I'm allowed, so I really limit when I do indulge.

The second point I have today is, that for me, when I decide to plunge into chocolate or whatever, I make sure I savor every bite. So, I take my time eating whatever I have. And I don't think, "oh, I have to enjoy this as I won't have some in a long time." That kind of thinking only leads my mind to dwelling on scarcity, which, I believe, then unconsciously gears my mind into desiring more indulgences. And what happens when I desire more indulgences? Yep, my mind dwells on the chocolate, etc. and doesn't allow for thinking and making the conscious effort to eat healthy.

Don't let that happen to you!

No, the main reason I want you to savor the bites is that, (1) it gives your stomach more time to digest your food and tell your brain that, hey, I've had enough!; and (2) you actually get to taste your food. See, I used to have this problem where I simply devoured my food. Call it a response to being a single parent for so many years and having so little time to eat, but whatever the reason, I never really enjoyed what I ate enough! And to use my old business skills, it's kind of like what they call in economics "The Law of Diminishing Returns." This is a law that basically states the last item of the same that you get isn't as needy or as wanted as the first. Why? Well, let's say it's cold outside and you don't have a coat. Hey, that first coat you get is a blessing. The second, well, maybe it's nicer. By the time you get to your fifth, did you really need it? Okay, that's the same thing with your tastebuds. Maybe you did need that first taste of chocolate. But did the fifteenth taste as good? If you're honest to yourself, I bet not.

And perhaps that should be the last point we talk about today. Be honest with yourself.
Ultimately, who are you doing this for? It's for you. Bottom line. And there is nothing wrong with that. So go for it. I'll be here for you.

Many blessings to you all this week!

Lise

Fear of "Weight"

2006-11-29T21:34:00.000-07:00

“Whatever you can do, or dream you can do, begin it. Boldness has a genius, power and magic in it. Begin it now.” ~ Goethe

For those of you who’ve been reading my blog, I mentioned there were a few magazines that I love to read. One of those is Oxygen, a magazine that reaches for the average woman as well as those deeply involved in fitness. In the January issue, already out, they had an article about women on weights ~ or rather, why women don’t do weights. Now as many of you know, I lift four times a week. (And yes, those are my abs pictured above from my competition last Dec. I figured I'd show them to you as I didn't think they looked bad for a 50 year old and I want to inspire you.) I love my weight lifting routine. But that doesn’t mean I want to look like a man. And, apparently, that’s the biggest fear from women about lifting.

And it couldn’t be more wrong.

As the article states: “[t]he female body does not have the testosterone needed to produce large muscles.” Fact is, doctors and other health care professionals recommend weight lifting as the best thing for older women. Why? Because as a resistance exercise, it increases bone density, and as women age, well, we know what happens to those bones—they get less dense which can lead to osteoporosis.

But what else keeps women from the gym? Per the article another reason is that it’s a male domain—and often you can feel the eyes upon you. Now, what woman wants that, especially when she isn’t at her best? It isn’t just the clothes, but if you haven’t been in an exercise routine in a while and life has caught up on you, how well do you think you look in that workout gear? I know from experience, the average woman thinks they look terrible. I know I did when I first started—but I bit the bullet and went anyway (and am forever glad I did).

Now, being the inquisitive writer that I am, I asked my husband what he thought the average guy would think about a woman coming into their domain. Okay, ladies, here it is. I hate to break this to you, but most of those guys don’t care. Not that they wouldn’t look. You’re new. You’re a woman. You’re unique. It’s in a guy’s nature to look. And quite frankly, according to my "expert", the guys appreciate something decent to look at. I mean, they can look at you, or look at their buddy. I think you can guess what most guys will do. Now, I have to tell you, I went through this--the "eyes" and felt uncomfortable. However, I’ve been going to the same gym for three years now. They still look. But most, if not all, are nothing but polite and respect the fact I’m there to workout. If you make friends with those kinds of guys, then if there’s someone who shows up who isn’t so respectful, I bet if you say something to your new gym buddies, the problem will correct itself. Besides, at my age, when a much younger man looks and is appreciative, all I can do is smile.

Now, the article has some good tips to help a woman build up her confidence in the gym:

As it says, no guts, no glory. However, you don’t have to do this alone. “For your first few visits, go with a friend.”
“Plan ahead.” Know before you go what muscle groups you want to work. And take a tour of the gym so you know what equipment they have available. It's to your advantage.
“Consider hiring a personal trainer.” I did this when I started and my trainer was a woman. She made me feel very comfortable in this setting and we worked well together. The fact she was a woman herself helped. Now I have a male trainer, and I trust him implicitly. However, being the chicken I was, I don’t know if I’d started working out on weights if I'd begun with him, just because he was a man. Sexist? Yep, but we're talking about something many women (including myself) take personally. Another way to get around this, however, is to get a female friend to commit with you and you both go at the same time. And keep going. This isn't a one time thing.
“Talk to women who already weight train....” Again, a good idea. One reason I went to the trainer I have now was based on advice I’d gotten from another female lifter. And if you need to, talk to me, I'll listen.
“Talk to a health professional or your doctor.” As the article states, he/she can more than dismiss the myths.

So, there you have it, your fears of lifting addressed. As the quote above says, boldness has magic in it. So do yourself a favor—don’t let your fears hold you back. Go for it. What do you have to lose, but fear itself—and maybe a few extra pounds?

If you want to know more about Oxygen, you can view them online at www.oxygenmag.com.

That’s it for now. Keep up the good work, and let’s get and stay fit together!

Many blessings,

Lise

A Family Affair

2006-11-26T22:10:00.000-07:00

In my last post, I mentioned garnering the support of your family. This is imperative if you're going to stick with your new fitness & health routines, especially when it comes to eating. Husbands, especially, might be eager to see you going to the gym (and for some of them, as long as it doesn't impinge on their time with you) but when it comes to eating, they may be more than pleased for you to stick to your diet but they don't want to sacrifice as well for it. However, how easy is it to stick to a diet when chips and chocolate lay about?

Not very. Temptation is too close at hand. But think about it this way. Who does the shopping? If it's you, then don't buy the stuff. Buy a healthy alternative. You'll need to put your foot down at times. Tell them they don't need junk either (which they don't.) Dieting requires personal discipline. Encourage them to eat healthy as well. They don't have to stick to the same diet regiment you do, but something close helps them eat more healthy and helps you stick to your goals. And when they cooperate, do something that's rewarding to them. And I'm not talking food here. Sometimes a simple "thank you" and recognition that they are helping you is enough.

Another strategy I use, especially when I'm dieting for a contest, is to solicit my husband and son to be my food coaches. I tell them what my diet is, and they help me stick to it. (Dieting for a figure or body building contest is brutal at best. You need as much support as you can get.) What's important here is to change your environment as much as you can to support your new fitness routines. And this includes your family. Now keep in mind, you will have to be strong and train them to some extent, especially when it seems things are going well. Nothing sabotages a good diet and exercise routine like a well-meaning friend or family member saying something like, "Oh, you've been so good. You've lost xxx number of pounds. One piece of cake isn't going to hurt you." Or how about this one? "Honey, you've been religious--running every day. Why don't you take a break and let's go to the movies?"

Now don't get me wrong. The movies have their place, and so does spending time with your family and friends, but if you're not injured and you still haven't met your goals, now is not the time to stop.

Another way we've changed our household is to exercise together. Now, as a family, we go to the gym four days a week and lift. For fun, we try to incorporate physical activities like hiking in our weekends. Think about what you and your family can do together. It isn't only getting you moving, but it's setting a good example for everyone else.

That's it for now. Thanks for reading.

Many blessings,

Lise

Eat Too Much?

2006-11-25T18:28:00.000-07:00

It seems holidays are always an eating event, one which every one of us finds it hard to resist. So, what happens when you delve into temptation? Well, we've all been there. The best advice I can offer is this:

Don't beat yourself up. Pick up where you left off before you veered and keep plugging. As the saying goes, the race doesn't go to the swiftest but to the one who keeps going.
Drink plenty of water. This will help to keep you from getting too bloated from a meal and will help curb your appetite (see my earlier blog on water.)
Get out and do something that's fun AND physical. Go for a hike, walk the dogs, play laser tag (hey, if you haven't tried this you should. It's a blast and who cares that you can't hit the side of the barn?) Do something besides sit around and watch some husky football player plow into someone else. Although that's fun (for some), you need to move your body. It's general family time. Good time to get the whole family involved.
Talking about family, if you haven't gotten them to buy into your new health goals and routine, now is a good time to start. Work on it. This is a behavior change for them as well as you, and nothing can sabotage your good efforts like family.
Keep items, people, etc. around you that will help you focus on your goal. Hey, like the picture I have above. It helps, trust me!

That's it for now. Hope everyone had a blast this holiday.

Many blessings,

Lise

Water, water everywhere...

2006-11-21T11:51:00.000-07:00

...but no one drinks enough."

Okay, I'm spoofing this from "The Rime of the Ancient Mariner." Yes, in actuality, the mariner was surrounded by ocean water, which he couldn't drink, yet most of us who can read this do have water available, but we don't drink. Yet, of all the diet advice one could give, this is the most important one. Drink lots of water. I know you've heard this before, but maybe you haven't heard why.

First, water is needed for all functions in your body. Like the Wikipedia states: "About 70% of the fat free mass of the human body is made of water." Seventy percent. That's a lot of water, much of which you lose from respiration and other bodily functions. If you constantly don't replace it, what happens? You're body, a terrific biological creation, adapts. It learns to live in a hydro-depleted state. Which means it does its best with the amount of water it has, and if it has to, will reduce others non-essential functions in your body so that the main ones can be kept functioning. Let's think of the process like this -- you have a new car, you keep it gassed, oiled, etc. It works great for a long time because you have taken such good care of it. Now, look at your body. Have you done the same? If you don't drink enough water, then the answer is no. It's like running your engine on dirty oil for long periods of time. Doing that, will eventually, hurt the engine and other parts. Smart? No. But we do it a lot. (Yes, I am even guilty of this one.)

And keep in mind, drinking enough is just as important in the winter as it is in the summer. In the Science Digest article, "Drinking Water Can Help Your Diet", Dr. Vitolins, a researcher at Wake Forest University, says that "[d]rinking plenty of water is as important in the winter as it is during the summer." The article quotes the doc as saying, "Most people realize fluid is used to produce sweat which keeps us cool during exercise and the hot temperatures of summer, but not as many are aware that the body also needs water to stay warm."

Okay, so we know this is important for our bodily functions, and my gut tells me, that the underlying reason we get sick with some diseases is because we don't drink enough. I mean, one of the functions of water is to expel the toxins in your body. If you don't have enough water in your body, then the toxins don't get expelled very fast, do they? You see where I'm going.

But there are other reasons when it comes to weight loss. I got this list from About.com.
Water is good for the following reasons:

Over 65% of your body is composed of water (most of the muscle cell is water).
Water cleanses your body from toxins and pollutants that would get you sick. (See? We talked about this one.)
Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes. (Uh, huh. Note the fat-burning...)
Water helps lubricate the joints.
When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
Cold water increases your metabolism. (And the higher your metabolism, the faster your body burns energy sources, such as stored fat.)

And note #6. "Water helps control your appetite." As Dr. Vitolin stated in our Science Digest article, sometimes you think you're hungry but you're really thirsty. She suggests, when you think you're hungry, to drink some water first then wait 20-30 minutes. If you're still hungry then, eat.

One thing to consider, as Vitolins said, some people need to speak with their physician prior to increasing their water intake, "especially people with kidney problems that require fluid restriction." Just keep this in mind.

As always, here's to your health. See you next post.

Blessings,

Lise

I Love Mens--

2006-11-17T12:29:00.000-07:00

--Health, that is. MensHealth magazine is funny and has some wonderful information, even for women. I got a subscription originally for my husband, but I read the mag religiously, and really wish there was a similar mag for women. Yep, there are plenty out there for women, some I really like which I'll talk about on later blogs, but the writers in this mag really have a quirky sense of humor which I love.

This brings me to my second point on this post. What you eat. More and more studies are showing a low carb diet is a good thing -- not NO carb but LOW carb, and making sure its the good low carbs (low-glycemic). For a while, the medical community was worried that this was a poor diet, but new studies show that, so far, the health benefits are tremendous. Yes, there's still some controversy surrounding this (see CNN's article "Low Carb Diet Doesn't Raise Heart Risk in Women..."), but so far things look good for the low-carb proponents. Which leads me to Men's Health (note this is a link to Menhealth.com, the online part of the mag)--

There was an article in the November 2006 issue, "Lose 30 Pounds in 3 Months". Now, honestly, how much you lose on any food regiment is dependent on your body, exercise level, etc. Don't expect to lose as much or as little as any article or whatever proclaims, but the point is, one of the editors went on a carb-controlled diet. His diet didn't even include whole grains at first, which, as the article pointed out, still raises insulin levels. (For most people, there really is nothing wrong with going 'breadless' for a short period of time.) It did include carbs, though, from vegetables and fruit. He was told to eat "only when hungry and to the point of fullness, incorporating five simple rules." This included eating as much meat and vegetables as he wanted (I'm guessing they were non-starchy veggies) and he could have 3-5 ounces of cheese a day as well as two servings of a low-glycemic fruit (i.e., fruits that don't spike your blood sugar such as bananas). He also had to drink 80 ounces for water a day. (Any bodybuilder will tell you this is imperative.) The 'five rules' he ate by were these:

Cut out fast-digesting carbs: Foods high in sugars or starches (which turn to sugar in the body). These include pastas and other flour-based foods, potatoes and rice, which quickly raise insulin levels. As the article states: "[this] simultaneously improves your health and speeds fat loss." They also mentioned a study from the University of Connecticut that showed that 70 percent of their study groups weight loss stemmed from low-insulin levels.
Eat more vegetables: This means non-starchy types. Potatoes, carrots (which are high in sugar), and corn (which is really a grain) are no-nos. Another benefit they found is that eating these vegetables increased your fiber which made you feel full. In fact, a new one on me that they mentioned was taking Metamucil. Yeah, a laxative thing. But they claim it really reduces your appetite.
Have protein at every meal: This was their statement but I know my trainer is big into this. The reason being protein, when digested with other foods, will keep you from overeating. My trainer has always said that protein, which digests more slowly, will keep you full longer. Also, as pointed out by the article, it will help preserve your muscle mass as you diet, which means you keep more muscle to burn fat. So, eat some source of protein, even with your snacks.
Don't be afraid of natural fat: I know from all I read, you'll get different opinions on this, but as the article states, fat alone doesn't raise your insulin levels and has "little to do with making you fat." Per their diet expert, high amount of carbs coupled with the fat is the real culprit because the carbs stimulate the release of insulin, causing the body to store fat instead of burn it.
Forget about processed foods: Why? Because most of them contain a LOT of salt, which affects your weight loss and blood pressure. They also contain nitrates, which are associated with increased cancer risks, so nixed them! Even fried 'vegetable' stuff is a no-no.

So there you have it. The five rules. Now, I want all readers to keep in mind they should check with their health care professionals whenever they make a diet or exercise change; however, I'll be sharing articles I think have some value from time to time. As always though, use your good judgment. No one knows you better than you.

Many blessings to your health and welfare!

~ Lise

Mindless Eating?

2006-11-13T09:56:00.000-07:00

Yep, that was the name of the article I read. Now I ask you, when did eating have a mind?

No matter, as apparently, we eat more than we think! (Hmmm, I think there's a double entendre there. I mean, who thinks when they eat?) Anyway this guy, Brian Wansink, has been studying the psychology of eating. He's done lab tests on this, using tricks to make people think they are eating more or less than what they thought. Here's some of his results:

People eat more M&Ms when there are more colors. (Now think about this. Logically, you KNOW they are all made of the same thing, but don't you just love to munch on each color?)
People eat more popcorn at gloomy films (especially horror) and less at comedies. (Hey! Give me a comedy anytime. I mean, I even eat my fingernails at horror flicks!)
People just aren't tuned into subtle prompts in eating, such as their moods and setting, which affects their eating patterns. (So true! Gosh, when I'm depressed, I run for chocolate. If my husband doesn't strong arm me and take me down--nicely, of course, and for my own good(he is my food coach)-- I'd have that whole 1 pound bag of M&Ms I mentioned before eaten.)
When people take smaller plates, they take smaller portions. (He actually had a server cough into a bowl, forcing the eater to take a smaller plate. And she actually doled herself smaller amounts.)
Also, apparently people have this unwritten concept in their heads about how much they eat instead of tuning in to how full they are. Brian (if I can call him that, after all, we have soooo much in common as we both eat....) did a study where he took small bowls of soup and put them in front of people. What these test dummies didn't know was that the soup was "bottomless". More was being pumped up into the bowls from the bottom. He said some people ate as much as a quart before they stopped. Interesting, huh?

His advice after all this was DON'T obsess over carbs and fats. Address the dietary hidden persuaders instead. I guess his motto would be, THINK before you eat. (Note, apparently he was an advertising exec in an earlier life, so this man is really experienced!)

To access the article I read, click on this link. "Prof asks: Why do we eat mindlessly, and what would help us stop?"

Blessings,
Lise

Prioritize Your Fitness!

2006-11-09T08:48:00.000-07:00

You know, there are some who've met me in the last few years, even people I've grown close to, who assume I've been thin and active my whole life. In fact, I had to laugh one time when this woman at the gym who I didn't know me yelled at me, "how would you know how hard it is to lose weight? You've never had to do that before!" Instead of getting miffed, I corrected her and told her that her statement couldn't be further from the truth. When my husband deployed in 2002, I was 46, almost 200 pounds and my cholesterol was about 300. My cardiologist was so worried she did an angiogram. Fortunately, it came out perfect, but she still insisted I go on meds. That wasn't something I wanted. I told her to give me a year. She agreed, with the warning that there wasn't much I could do about some factors -- especially the fact I was getting older. Well, I took all this in, and with heart-related problems running rampant in my family, how much warning did I need? I knew I had to do something--yet there were things in my life I could control. It was then I swore to myself that I would take charge and not be a victim of the circumstances of my hectic life.

After my husband left, I quit work (something we had agreed on) and I focused on my health. I got severe about it, draconian on the diet that the trainer I hired gave me (no, I didn't have the wherewithal to do this myself), but you know what? After a year and a half, I'd lost over 60 pounds and felt better than I had in years. Still, when I finally went to see my cardiologist, after starving myself for the blood test, I was nervous. What would my cholesterol be? Would she still want to put me on meds? Was I healthy?

I didn't know. So I sat and waited in my little white gown, praying. When she finally walked in, she dropped the files on the stand and said, "WHAT have you been doing?"

Omigod, I thought and stumbled over my words, edging onto the side of the examination table, wondering what did the results show? "Uh, well, I lift weights four times a week, do cardio about three times a week and I've gone on a lowfat, low-carb diet that my trainer gave me, but it includes good fats and good carbs. Why? What's my cholesterol?"

She smiled and shook her head. "191." Shock and pride reverberated in her face. "I've never seen anyone make those kinds of gains with just a lifestyle change. Congratulations. Who's your trainer?"

Stunned myself--and pleased--I told her his name then asked, "Why?"

She jerked a nod. "Because I'm going to send him a letter."

She did, too. It was very complimentary and she told him the same thing she'd told me -- that she'd never since such gains in just a lifestyle change. My doctor was in her late 40's as well so she'd been at this a long time and had seen a lot in this period.

Needless to say, I became a believer that day.

The point here is that, if I can do it, so can anyone. And that includes you, who are reading this. Yes, I'm talking to you! I want to impress upon you this wasn't easy for me, nor inexpensive, but I did it. What I discovered is that you have to prioritize your health in your life. No, I didn't have the money, either, but found it somehow, deciding I'd spend my retirement on keeping fit as opposed to spending it all on doctors one day.

And think of this, as women, we tend to put others needs first. I think of a friend of mine when I say this. This friend is a woman of unusual intelligence. She's a mensa member. Yet, as she's telling me the reasons why she can't have the surgery right away to remove her zero-level cancer, I find each excuse is about taking care of her family. I asked her, "If you die from the cancer, how do you intend to manage your family?" She closed her eyes and smiled. I'd made my point. Now, no, your case may not be that dramatic, but when you continually let your health slide, then you're only asking for these problems later on. Put yourself first when it comes to health and fitness. In the long run, your family will thank you for it.

Many blessing to you and your good health,

Lise

Romance Junkies Scavenger Hunt!

2006-11-05T12:35:00.000-07:00

Welcome, everyone!

Since my website isn't working, I've set this up for you! I intended to have a blog all along for this passion of mine and the purpose is to encourage others in keeping fit! I'll be 51 in ten days and these pictures are from last year. Yes, I'm that old. LOL! Although I've told my dh that I'm going to be become dyslexic on this birthday, reading the numbers 5 & 1 backwards. Thus, I will become 15! He replied, "Oh, God, then I'll be jailed for dating a minor. Couldn't you wait to become dyslexic next year? Then you'll be 25 instead." I told him no way....

So, to get to the point, in answer to the question about what my passion is -- it's weight lifting/bodybuilding/fitness! I don't remember EXACTLY how I answered that one, but using all of those should answer it! And keep tuned in. On this blog, I'll share all the information I read about from fitness, to diet and other well-being ideas!

Lise

PS~I apologize for the website and hope to have it up shortly! I had switched servers and this is what happened. Regardless, I'll be keeping this blog current, giving any info I have or have read about here. Fitness tips, diet, etc. Also, if anyone would like to share on here as well, please feel free to comment!