10 days of physical health: Day 24

Good evening to all! I have had a blissful day today! But this week did not start out blissful. Yet, I am glad to say that this week has been a learning experience for me. . .

My Emotional Release Story of the Week:

- - - I lost several hours of sleep this last week and weekend, mulling over and stressing over emotions that needed to be released . . . here's the "Readers Digest" version:




Since June, this year, things at work have been so busy and overwhelming --- like a big wave had crashed in on all the people on my work team and we are now just barely recovering from the blow of the looooong experience of rolling and tumbling in the strength of the under current.


So just recovering from all the craziness and huge stresses, I realized I had a lot of emotion that had built up. It showed up looking like anger mostly, but really it was just so much emotion that I just didn't know what to do with it all or where to start to even express it. ---- WELL, this last Monday I got the guts to call my supervisor (who is very cool, and laid back) and another co-worker we both work closely with and ask them to meet with me, to just explain to them where I was coming from. I just needed them to see what my experience in these last stressful months has been like.


Luckily it all turned out well! I was nervous at first, because I had so much emotion, I was afraid I was going to yell at them and start to make it all their fault. Luckily I didn't, and they were so wonderful and helped validate my feelings. Soooo - since then it has felt really good and I feel blessed I work with such a great team that I can do that!


Great part: I am sleeping at night! Hurray!


Funny part: So it was the first day at work for our new staff member, who I will be working very closely with, and he was there while me and the other two met. Uh, Yah. So he just sat there quietly while he saw me bawling and stubbling over words and being very emotional. So - I guess there is no better way to break your new co-worker in. Huh!


SO - my point of this story is . . . if there is emotions that are keeping you up at night and that need to be released - find a way to do it and hopefully you have a supportive environment to do it in. You will sleep more peacefully - and it really helps with emotional and physical health!!! It smooths the wrinkles on your forehead and puts the smile back on your face! ;)


Have a heal-thy day!!!

10 days of physical health: Day 20 -23

Hi Y'all! I have realized it is difficult for me to blog on weekends (everyday at least). The last few days have been crazy, but I have to say I was SOOO healthy all weekend! It felt great!

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Hey I did some research on Vitamin D. Here are some ways to get it from food, besides taking the supplement:

My great friend Jayci informed me that being loaded up on the recommended amount of Vit. D we need can help with depression as well as other physical and emotional health. . . read up. . .

Selected Food Sources of Vitamin D:
(The list starts with foods with greatest amount of Vitamin D to least amount)

-Cod liver oil, 1 tablespoon
-Salmon, cooked, 3.5 ounces
-Mackerel, cooked, 3.5 ounces
-Tuna fish, canned in oil, 3 ounces
-Sardines, canned in oil, drained, 1.75 ounces
-Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup
-Margarine, fortified, 1 tablespoon
-Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)
-Egg, 1 whole (vitamin D is found in yolk)
-Liver, beef, cooked, 3.5 ounces
-Cheese, Swiss, 1 ounce

Click here to go straight to more Vitamin D info.

To get info from a facts sheet of Vitamins and Minerals, click here.

10 weeks of physical health: Day 19

I went running today for the 1st time in about 3 months. I usually run for my general workouts, and to train for small races or relays, but I have been doing other things to stay in shape during the last few months. I have to say I LOVED IT today! I did not realize how much I miss it. I love the weather for running right now. Its pretty cold in the mornings, and perfect for a run.

Exercising outside is also very healing for the soul. I loved seeing the fall colors covering the trees in the park and along my usual route. It was also so peaceful outside.

I encourage everyone to get outside if you can. Walk, run, jog. Just breath the cool air and get those lungs workin'.

Have a healthy day!! Love love love!

10 weeks of physical health: Day 18

“Positive thinking will let you do everything better than negative thinking will.” -- Zig Ziglar

Think positive today! When you are trying to break habits, start new habits or open yourself up to new things and new ways of thinking . . . positive thinking will help you get through those rough times a lot better than when negative thoughts are running through your mind!

Try this:

Say out loud . . . "I am truly beautiful (handsome)!" "I am so perfect as I am right now, because I was created exactly how I was meant to be created, therefore I am perfect in everyway!"

If these things are hard for you to believe, well, look within yourself and find the source where your disbelief about these statements began. Perhaps ask: What happened and how did I interpret what happened to make me not believe in my souls perfection and endless beauty? Doing this is where you start to Heal-Thy Body!

Smile - and start with being positive! Have a healthy day!

10 weeks of physical health: Day 12-17

WOW! It has really been longer than I thought since I last posted. Our weekend was non-stop, and FUN!

SOOO! I have been really doing GREAT with healthy eating and keeping up on the workouts. Aside from college game day food and a big burger at the restaurant on Saturday, I have been eating quite healthy.

Now, this blog is NOT about losing weight it is about being healthy. Yet, some of us have excess fat on our bodies that, getting rid of it will help our body function more healthily (is that a word?).

I truly believe the key is . . . HOW AND WHAT YOU EAT! If you eat very healthy everyday, and never work out, you will still lose weight. We can talk about why working out helps, later.

Really though --- if you have "NO" time to work out . . . then EAT HEALTHY! Carry apples in your car, baby carrots, and when you go to McDonalds (or your favorite fastfood place -- Wendy's, Skippers, BK), get a salad and only use a tiny amount of dressing for taste, or my favorite thing at McDonalds is the grilled chicken snack wrap, with NO sauce. Its only about 250 calories and low fat with great protein. Or if you can't miss out on a burger, just have the burger -- their little 89c burger is really only 250 calories, pickle and all, and 9 grams of fat, and about 20 grams protein. It isn't the best choice, but its better than the Bacon Ranch Burger. ;)

So here are a few tips to keep in mind as you plan meals, and your day - getting in a routine of consistant healthy eating takes planning - bummer! - yes, it really does:

1. Eat 5- 6 small meals/day
2. If 5 meals, about 250 calories each -- if 6 meals: 4 meals - 250 cal., and 2 meals - 150 cal.
3. Include a veggie at 3 of the meals
4. Include a whole fruit (or maybe bowl of grapes) at 3 of the meals
5. Complex Carbs: only eat WHOLE grain (stay away from the enriched, bleached white flour) Fruit is a carb too.
6. Protein: Try to eat 40 - 70 grams of protein/day (it is so good for your muscles) -- if you are not working out AT ALL, you still need protein.

The more fruits and veggies you use to fill youself up, the faster you will lose weight. Fruit and veggies keep all your organs SOOOO healthy - so if its not to lose weight - then just be healthy.

Have a healthy day!

10 days of physical health: Day 11

Today was a good, healthy day. I allowed myself to TASTE the brownies at work and I did not over-eat or eat past 6:00 tonight. I am not really hungry right now either. I am very tired though and am craving my cozy bed. :)

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JUNK FOOD!

So what do you do when your husband goes to the store while you are at work and buys tons of junk food because he is in the mood for it. (Corn dogs, ice cream, potato chips . . . because none of this kind of stuff is anywhere to be found in my house right now :)) Now it is in your house and staring at you! Well, that is what happened tonight. Which I have to say I am totally supportive of doing what you want and what you feel you gotta do. Now I just need to make the choice if I am going to join this feast or not.

How to overcome it. Well, I am lucky I really don't feel like eating any of it tonight, which is odd for me, so I am going to take FULL advantage of the fact that I have no desire for junk food tonight and not partake.

What do you do when you are CRAVING junk! Well, you can think, "When I wake up in the morning I am not going to be disappointed in myself if I look back on this night and say, I didn't give in. In fact, I will be very excited about standing strong to being healthy for myself! " Then you can start the day knowing you CAN resist cravings and stay healthier!

Keep your favorite fruits stocked in your house, for when you have a sweet tooth, load up on the grapes, pineapple, watermelon, stawberries, oranges, apples. The really sweet, juicy ones satisfy the sugar cravings faster than other fruits. Or have some delicious carrots and lowfat ranch dip.

Just a thought! Have a great day!

10 week of physical health: Day 10

Cool! 10 days! Only 60 days left! I'd have to say I am getting on top of this being healthy each day thing. I have done pretty good with following the eating plan I listed on Day 2. This week anyway. I crashed last weekend, but I have determination and I am moving toward really wanting to be healthy now, instead of doing it for outside reasons.

I found a site with some good healthy info today! Check it out. Its the Practical Guide for healthier living, sponsored by Kashi. This link with lead you to a yummy healthy recipe, and while there you can visit other sections of the site to learn more healthy tips and be a part of some different health challenges.

Well - I hope everyone has a great day (I know its night time as I write this, but I know you won't read it 'til tomorrow) -- so have a healthy day! Take care of your beautiful body!

10 weeks of physical health: Day 9

Wow! Its already Day 9? Hmm -- how have I been doing? Well - I am discovering all the eating habits I have.

I actually did okay today. We went on a Sweets Candy Factory tour with the kids at my work and I only had a couple pieces of candy. That is very good for me because I am such a sugar hound! I ate pretty healthy other than that and I stopped eating around 6:30pm. (I'm kinda hungry right now - but i won't give in ;)

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Okay . . . so for my thoughts I will share today I decided to move inward for a bit. By inward I mean, within myself, my soul. The second half to the name of this blog is Heal-Thy Body. I believe that to be healthy one must heal the inside as well. I really believe that is where is all starts.

So here is "Amy Opens Up" chapter 1. ;) . . . At the beginning of this year I declared (on my other blog, actually) publically that 2008 is my year of cleansing and perging. Well, it has been amazing to experience one thing being lead to the next thing, in this process for me. . . Right now I am realizing a hard reality for myself (which is soooo good, it is all part of it). On the outside, I think, I have tried to put on a reality of not worrying about what others think, or that material things don't matter or that other peoples opinions really mean nothing compared to my own, etc. . . Well - my real/true thought patterns are being made aware to me . . . I am now seeing that I have always done the exact opposite in reality. I rarely look within myself. I am always looking outside of me (like many of us do, because that is what the world teaches). Despite the facade I've realized I have tried to create, I have always been worried about what others think, wanting another persons opinion, wanting a different house, a different body, and body likes "hers", a house like "theirs", friends like "theirs", a job like "that", what if someone comes over and sees how messy my house is (so I clean it - not for me, for "them"), etc. Does this make sense? I have been all too consumed with this and it is truly a hard reality for me to face. I so badly want to live from LOVE, from within myself, from my "True Self." I believe this is why I am realizing this, so I can break this thought pattern. I know this may sound . . . well I don't know . . . but the most important thing I have realized is, that I have been so consumed with thinking about what others think, and all that is outside of me that I never want to think of "me", or look at "me" - and when I do think of myself I think "I am not good enough for that" or "Of course that would not work out for me - I don't deserve that" etc. So many downers about me - - I never want to look at "me." ----- Okay so I am NOT writing this so that in a comment you can lift me up with wonderful affirmations or tell me how great you think I am. I am writing this because these are real thoughts I have had most of my life. I am sure they started by my interpretation of things as I have grown up and in my adult experiences. I now have realized this - - - with that knowledge I can break this pattern! It is actually very empowering!!! I am in the process of breaking it and I am going through a little bit of a hellish experience at times with it, but then I have moments of realization and bliss. I am cleansing my soul. I am healing my body and soul. So --- I am going to get spiritual on ya . . . I truly believe and know that by learning to live from love which comes from our inner being, this is how we come to know God (or whatever Higher Power you believe in). . . and I believe that learning to know our true selves within . . . this is what our souls long for --- and until then we will continue to look for outer things to satisfy our soul, and we will never truly find the deep satisfaction we keep reaching for. So may we all take some time to look within today :) Love Love!

I am on a forward progressing journey! Thanks for reading and thanks for letting me share. I hope you can find ways to Heal-Thy Body! Have a blissful day!

10 week of physical health: Days 6, 7, & 8

Yes Yes - I know - I thought about writing a post all weekend - I have the "tired" excuse, the "working" excuse, and the "I gave into my cravings, so I didn't want to write that" excuse. Hee Hee.

However, I am not starting over - I am still on DAY 8! At the end of this 10 week period we'll see how I do. I think I will definitely be healthier by the end and maybe a little smaller - I'm just hopin' for a bit.

So my healthy tip for the day:

GIVE YOURSELF PERMISSION TO TASTE THE DESSERT, BUT NOT EAT THE DESSERT!

I am going to try this and see how it works for me.

Baked Goods! This is my LOVE! I am not going to say my weakness - because I truly believe it is a strength -- HOW SO? You say? I love to eat cookies, cake, pastries, brownies, etc. and I also love to bake them. I have found a true love for it and because I eat them so often, I have developed a "taste" for the good stuff. I'd have to admit I am becoming pretty good at making really good stuff - but I have to be careful with how much I consume. SO -- I am giving myself permission to taste them, not eat them! I will let you know how it goes.

10 days of phys. health: Day 5

Okay, I am so tired. That is how it has been most of the day.

I guess it is normal on the first day of a woman's time, each month. Am I allowed to eat not as healthy on this day? Well - whether I get the permission or not - it was a rough rough day to be healthy for me.

I woke up and had a great CARDIO workout today. Started out eating very healthy. I did pretty well, until this afternoon, when I couldn't pass it up . . . a delicious toffee brownie - just a small one. That's not all . . . I gave into my cravings tonight . . . Yes, I had an Arctic Circle shake. A small one. OH man. I really did love it thou.

I am human, with poor eating habits that are tough to break. I am not going to let this get me down. I am still a healthy eating! I CAN DO THIS!

This is not a long post tonight - I'm tired- I will start fresh with a great one tomorrow!

PS. Good for you Tenille! You are doing so good! Thanks for commenting about it all! Keep it up! We can do this! . . . One step at a time! (Thank you Jordin Sparks for that line ;)

10 weeks of phys. health: Day 4

Okay -- Day 4 is much better! Yesterday was rough!

Ya know how I said earlier that PIZZA is my LOVE! Well - last night we ordered pizza for the Teens that I work with. OH MAN! It was good! I couldn't pass it up! I did eat a little too much last night according to my desired range of daily calorie consumption (DCC), but I guess I could've done worse. I had 1 large piece of cheese pizza, 3 crazy bread-sticks, a small bowl of chili (before we had to pizza), and a glass of milk.

**** I did work out last night like I said - I did Pilates. Man it is a major ab and core workout! It was great. It helped me relax at the end with the relaxation cool down.

Started fresh today! Have been eating healthy and I lifted weights this morning! Still had a VERY hard time getting out of bed though. SOOO I got up later than I wanted - with all the running around with kids and school and my fiasco at Shopko that took most of the day - I went to work today without showering . . . eeooh! Luckily I had deoterant in my car :)

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GREAT TIP OF THE DAY!

So many of us are working people- right? If not at a paying job, then being a fulltime, run around parent is very hard work (I am lucky to have both encompass my life!)

It is hard to eat healthy on the GO or at work! At my work there are goodies everywhere! On the GO it is hard not to eat the greasy fast food while you take a break to let the kids play at the playland inside. Many people suggest those 100 calorie packs of cookies or crackers for a quick snack- I have to say that I would have to eat 5 of those it to feel like it was a snack - they are FULL OF AIR! Its like eating a bowl of Honeycomb, or Pops . . . you have to eat 7 bowls for it to feel like you ate that morning!(really, I have not problem with that ;)

One yummy, low cal, healthy suggestion for on the GO and to stuff in your drawer at work (and it will sustain you for a couple hours):

A whole fruit (or big bowl of GRAPES) and a little packet of beef jerky - or 1.5 oz from out of a big bag!

This snack was great for me today!

I just bought a multi-pack of mini beef jerky bags at Costco. They are only 110 cal, 1-2 gms of fat, and 16 gms of protein. *** There is a lot of sodium, so this snack probably should be a 2-3 x's/week kind of thing - with extra water.

Anyway, its healthy and FAST! Have a few apples or oranges in your drawer at work, or that you can grab off the counter at home before you GO! Have a couple bags of jerky in an easy to grab place --- and enjoy!

If you don't like beef/turkey jerky or fruit ;) . . . I will post lots of suggestions for quick, healthy snacks this weekend - The weekend is where I struggle - Sunday nights are usually cookie and brownie night --- aka Amy-pigging-out-on-half-the-pan-of-deliciousness night! Hee hee!

10 weeks phys. health: Day 3

Is it really only Day 3?

Not sure what the deal is with my body the last 3 nights, but I can't get to sleep. I lay there for hours . . . and nothing - I finally get to sleep about 1 am. So I slept in today. My kids crawled into bed with me to wake me up. (LOVE THAT). I have not worked out yet today. Maybe I will do yoga tonight to relax me.

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NEW subject: Posing questions about . . .

. . . Sugar Substitutes! How do you feel about them? Frankly - I have always tried to steer away from them. Lately it is really difficult, because aspartame, sucralose, saccharin are in thousands of foods we eat all the time from the grocery store.

I have always been a huge fan of plain sugar instead of a sugar substitute. First, it tastes better to me, and I figure something that comes from the earth vs. something from a lab is definitely more healthy for you. BUT, it is a conflict for some, because if you are going to eat processed foods, light desserts, diet drinks, restaurant foods, etc. (which I do eat some of these) then the question is posed: Would you rather trade obesity for cancer and/or liver/kidney diseases(among other risks)? Hmmm! It is something to think about.

NOTE: I do need to add that diabetes is a high rising epidemic, and those with the disease can eat sweet things thanks to sugar subsitutes. However, could these lab created chemicals be a cause for the rise in the many diseases in this world?

I LOVE reading THE MIX in the Salt Lake Tribune. I get fantastic recipes and great entertainment ideas. This morning the front page article on THE MIX is about Sugar Substitutes! There is some eye opening info about Equal, Splenda, Sweet&Low, etc. It confirms the concerns I have always had about these "fake sugars." The concern it posed about sugar, was obesity. So - what would you prefer? Neither, maybe?
. . . you decide . . . check it out here: THE MIX.

Here is another article in TIME magazine about sugar substitutes.

10 weeks of physical health: Day 2

Hummus! A healthy alternative to mayo! Also, delicious to spread on whole grain crackers, or whole grain pita wedges.


I made myself a half sandwich spread with hummus. I buy the stuff from Costco because it is already seasoned - however, if you don't eat very much hummus, you can buy smaller containers at a regular grocery store.


So this half sammy was about 250 cal., 10 grams of protein. It was very delicious with the tomatoes and the spinach leaves (veggie).


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I have to admit that night time is my worst time for controlling my cravings for carbs and sugar. I have realized that I have a major addiction to sugar - - - so much so that if I eat even one piece of cake or one cookie I can not stop myself from binging out! 8 cookies later . . .

Also . . . PIZZA!
This is my greatest weakness lately. For the last 6+ months I just can't get enough. I LOVE it! I CRAVE it! I do not know why! I have never loved pizza this much in all my life, but it is truly my achilies heel with food!

We all have cravings! I am curious - what are yours? What food item is there in this world that you can't get enough of and/or could never get sick of?

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PS. Still doing great! Ate healthy, again, all day! Did weight training today - I am tired after that - plus with staying up so late Sunday night, I have not fully recovered.

Good Luck with your healthy living! Just start with small adjustments - it takes time to break habits! Thanks for your SUPPORT!

Day 1 add-on

Wow! Cool! I am so awed and thrilled with the support that is already showing up! Thank you for your comments everyone! This is what it is about! Support, excitement, love and fun!

Everything on this blog; posts, comments, allof it, is for everyone - to support at whatever level, and also if you want to participate in this with me, then lets do this!

I have already started as I said I would and the post below lays out the basics of what I have created as my plan. Please feel free to use this plan, adjust it to your personal self and life style. It is simple and easy to adjust as needed. YES! Get started! What are you waiting for! We are all in this together! (Thank you HSM movie for inspiring that line;)) Good times.

Stay tuned for DAILY posts and more comments from supporters and participants! YES!

10 weeks of physical health: Day 1

So, for some reason I could not fall asleep last night and didn't go to bed until about 1:30 am. What a way to kick off healthy living.

Anyway, I didn't let that stop me (I will most likely compensate with caffeine).

Got up at 6:30am and worked out: 40 min. Cardio, Lower body, and Abs. -Tony Horton's 10 minute trainer videos - thank you Tony ;)




This was my breakfast today: 1/2 cantelope, scoop out seeds, fill with cottage cheese (about 1/2-3/4 cup), sprinkle high fiber granola on top. YUM! (about 250 calories, 12+ grams protein)



The Daily Eating Plan:

--5 meals a day
--2-3 hours apart
--Each equaling 200-250 calories
--Between 10 and 25 grams of protein/meal
--All Fruit and Whole Grains, for carbs
--As many veggies as I can remember to eat (at least 3/day)

The Daily Workout Plan:

20 - 45 min per day
2 days a week - Full Body weight training
4 days a week - Medium to Intense Cardio
1 day a week - Yoga (instead of Cardio or Weights)

Okay . . . This is probably one of the biggest things for me to overcome. This seriously brings up so many insecurities. I am working on noticing my insecurities and doing things to let them go, so I can truly be myself. I decided to do it - here are my before pictures. One fully dressed and three in swim suit bottoms and sports bra. Ugh!

Long sleaves and pants - it was cold this morning!

Ha Ha! I did it like the gloomy info-mercial photos - no color - Funny!

Well, I put it all out there. I guess I could have put huge before pictures, but lets not push it. I'm already hyperventilating with embarrassment - no not really, but I do feel a little stress - funny huh!

I took my measurements today. I will post them tomorrow.

PS. I did great today! Ate healthy all day! I ate my last meal at about 6:30pm.

10 weeks - 70 days - of physical health . . .

So I am sure many of you can relate to a similar story I have continually experienced in my adult life and perhaps before:

"I need to be healthier! I am going to do good from now on!" Four days go by - "Yes, I am doing so good!" That night, "Oh, I am doing so good - I can have one piece of cake! After all, they say if you deprive yourself you will fail." 2 or 3 pieces of cake later, and 2 scoops of ice cream, "Oh I guess I will start again next week, since the weekend is a day away and I already screwed it up!" Then the thoughts of disappointment and failure come and you try to fight them off, but they seem to be win again. One month later - "Okay I am really going to do it this time!" Cycle begins again . . .

Now the story may vary at times, but it's pretty close.

So I am now declaring it officially on this blog to create the support I need! Monday (tomorrow) October 6th, I am beginning my:

10 weeks of healthy eating and regular exercise

I just want to actually complete it - I am not going to weigh myself - but I will measure myself. I will document my progress each day, posting what I eat and what I do for exercise. I may even post before pictures - eeeeee - I feel so many insecurities coming out with that thought - but this is what its about - healing my soul too! Releasing those insecurities!

Well - Let's be honest! I just need the support! I feel like making it known on here will help me to actually meet my goal!

I am inviting anyone out there to do this with me, the whole thing or just part of it. I would love to know your goals, and what you are declaring for yourself! I am also inviting anyone to just comment and give support if you wish.

Here we GOOOOOOO!