Wacky Wednesday!

Had a day on Wednesday where I did not stop! Had a great sweat going on at the gym, and feeling better and better each day! I sware, it's my diet that repairs my body and keeps it strong!


Check out my goodies!

Wednesdays food journal

XOXO
Have a fantastic day!

My Monday! Fitday.com

Have you heard of this site? You can sign up for free and LOG EVERYTHING YOU EAT! I used this back when I would compete in figure competitions, as it really helped me to breakdown my protein, carbs, fat and caloric intake for the day.
So I am using it once again. I stay RIGHT on track when I see my day in numbers and have a visual of how much fat, protein and carbs I am eating. One thing though, as a vegan, I am not eating any animal. I also do not eat any processed foods or stuff from a box. My carb sources are plant based with the exception of Ezekiel low-sodium bread and Ezekiel Wraps. My protien sources come from plants, complex carbs like quinoa, tofu, tempeh and veggie burgers. My fat comes from Extra virgin Olive oil and Avocados.

So my 1,500 calories per day is VERY different from a person who eats meat, pasta, and junk. Everyday, I am going to post my meals so you can have a look inside a Vegan's Belly!


Here is Tuesday April 27th  Fitday food journal .

SO after reading about Arthritis and foods to stay away from, I wrote up a food list and off to the food store I go! I am been tossing around the idea of elimminating caffeine, and it's almost as if it was meant to be, because Caffeine was on the elimmination list! Can you tell I am desperate to feel INCREDIBLE so I can run!?!

Monday will mark a NEW meal plan for me, boy oh boy! I will make the transfer from a Grande Coffee with a splash of steamed soy to a Grande peppermint & Green Tea (2 different Tazo Tea bags) with 2 packets of honey, no SOY! I will no longer use Splenda and SOy milk in my drinks. Should I want milk in my tea, I will use Brazilnut milk and or Almond milk.

I am going to lay off the Coconut Creme Pie Lara Bars, because of their high fat content (although it's good fat) after looking over my calories yesterday, my fat intake is higher than I thought. This is fine when I am running 30 miles, but I am not currently doing that and won't be until LATE MAY.

I will be switching from Large Ezekiel Wraps to the small Wraps to save about 60-80 calories.

Little changes make all the difference! FOOD IS YOUR MEDICINE!!!!!!

Arthrtitis....

KNOWLEDGE IS POWER! If you look on my book shelf, you will see the book "Prescription for Nutritional Healing" by Phyllis A. Balch. So I was skimming through this amazing book and came across Arthritis. Arthritis is the inflammation of one or more joints. Usually you will feel stiffness and pain, especially during sports activities and when you first get up the in the morning. More than 66 million Americans suffer from some type of arthritis, and I am one of them. With me, it started in my knees, then I developed it in my left ankle, and both of my wrists. Now I don't get flare ups all the time with all of the parts I just mentioned, but when it flares up, it's sort of debilitating. It will suddenly creep up on me and hang around for a week to 5-6 weeks, and then suddenly go away. Some people get swollen around the joint (s). I don't. I just get the sharp pains and throbbing feeling. I have Osteoarthritis which was diagnosed about a year ago from Dr. Zelicof who did looked over my MRI's. Osteoarthritis not only affects the weight bearing joints like the knees, back and hips, but also the hands and knuckles. When Dr. Zelicof told me I had a fractured femur, I laughed because I never fell or banged my leg or knee and had no idea how this happened, and then he told me what I suffered from- Osteoarthritis!

I found out through reading this book some NATURAL ways to alleviate the pains and eat foods that will help. SO if you suffer from Arthritis there are foods you should add to your diet and foods you should try to eliminate and once you eliminate them, see if your arthritis lets up a little.

Foods to ADD to your life!

• Sulfur-containing foods like asparagus, eggs and onions.  I won't eat the eggs due to my Vegan lifestyle, but you can.
• Leafy greens that contain vitamin K.
• Oatmeal, brown rice, Soy-bean products, and MY FAV- Avocados
• Eat pineapple frequently. Bromelain, and enzyme found in pineapple, is excellent for reducing inflammation. The pineapple must be fresh! Freezing pineapple destroys the enzymes.  (hmmm!)
• Boron is a trace mineral that is very important in the body. It can be found in fruits like plums, red grapes, apples pears and avocados as well as nuts and legumes. Dried fruits like plums have an even higher count of boron.

Foods to Eliminate from your life (for now anyway)

• Fats (bad)
• no red meat
• no dairy
• caffeine
• citrus fruits (bummer! I love grapefruits)
• paprika
• salt
• sugar
• night shade veggies like: eggplant (ugh!) peppers tomatoes (OH NO!) and white potatoes (What are those? it's been about 15 years since I had one!)

*These foods contain solanine, which to some people with arthritis are very sensitive. Solanine interferes with enzymes in the muscles and may cause pain and discomfort.

Here are some tips to help alleviate discomfort:

• take a hot shower in the morning to loosen tight muscles
• cold gel packs
• alternate with heat packs
• hot tubs (sure, I have one, lol)
• get regular exercise!

Supplement recommendations: ( this was an eye opener for me as well) I need to get some new supps for my cabinet!

• Omega-3 fatty acids (which I take but will increase my dosage even more)
• GLA(Gamma lineolic Acid) which is an omega-6 fatty acid which could ease pain
• Free form amino acid com complex-(from Amino balance Anabol naturals)
• Glutamine (which I took for years and then stopped. WHY!?!?)

So my friends, there you have it! I hope this helps you as it did me!

:O) Always looking out for my friends!

Good night!

Miserable Monday...

.......outside that is! I am just so excited I am able to do the bike in the gym and get my sweat on! I did it for 30 minutes...The time goes rather quickly too, since I uploaded a sick new playlist!! I swear that music really simulates my brain, takes me away mentally and really lifts me up, especially when I am listening to music I like. Here is my new playlist:

Finally Found...Late night alumni

Gettin' over you...David Guetta

Heart on Fire...M'Black

In my Arms...Plumb

Lovesong...Jes

My love(johan Gielen Remix)...Airscape & Jes

Not myself tonight...Christinaq Aquilera ** ONE THAT GETS me JUMPIN!~

OMG..Usher** MY FAVORITE RIGHT NOW

So far away...Kaskade & Seamus

Stars collide...Damien S

This is how it Goes...Haley


Also wanted to chat with you about a product I have been using for quite some time now, since I am a Vegan that does NOT EVER go "off the wagon" for ANYTHING! I am true to myself and the stuff I put in my body! Vega is a great company that was founded by a professional triathlete. The guys name is Brendan Brazier, who is a VEGAN! Vega products are from natural plant based whole foods.


This shake is either a meal replacement or a snack, depending on what else you add to it. Either way, you are giving yourself  a health-optimizing supplement. Being a Vegan, some get concerned with getting enough Protein. One serving has 14 grams of Protein!! It's filled with fiber, essential fatty acids and curbs your cravings! Sounds GREAT RIGHT!?
Each serving supplies:

26g of Broad Spectrum Protein

• 40% of calories from protein, with all essential amino acids in ideal balance
• Alkaline forming, 35% raw protein with enzymes intact
• Protein sourced from hemp, yellow pea, brown rice, flax and chlorella

6g of Essential Fatty Acids

• 30% of calories from naturally occurring fats from whole foods
• EFAs mostly in the form of hard to get Omega 3s and zero trans fats
• EFAs sourced from whole flax seed (not flax meal), hemp and chlorella

17g of Quality Carbohydrates

• 30% of calories from naturally occurring complex carbohydrates; no maltodextrin
• Naturally low glycemic index and no sugars or sugar derivatives added
• Carbohydrates sourced from hemp, flax, brown rice and maca

15g of Fabulous Fiber

• Contains both soluble and insoluble fiber
• Helps balance blood sugar, reduce insulin, improve elimination
• Fiber sourced from hemp, flax, fructo-oligosaccharides (FOS) and chlorella

Full Serving of ChlorEssence (High CGF Chlorella)

• Rich in protein, chlorophyll and nucleic acids DNA & RNA
• Cleanse, nourish, rejuvenate cells and activate, support immune system
• Special cell wall fiber binds to and removes heavy metals and other toxins from the body

Full Serving of MacaSure (Organic Gelatinized Maca)

• Rich in alkaloids, glucosinolates, minerals and sterols
• Increase energy, reduce stress, balance hormones, improve libido
• Gelatinization enhances potency and ease of digestion/absorption

Mixed Berry Complex (ORAC 800 blend)

• Great source of antioxidants, vitamins and minerals
• Helps defend against free radical damage

Probiotics (Dairy-free)

• Beneficial form of bacteria
• Helps maintains healthy intestinal flora

Digestive Enzymes

• Facilitates breakdown of food to improve absorption
• Helps reduce nutritional stress digestion places on the body

100% Recommended Daily Intake of Vitamins & Minerals

• All essential minerals present in easily absorbable form (citrates)
• All essential vitamins present in natural form

With just 220 calories and 2g of net carbs per serving (natural flavor), Vega is an excellent choice for those on a calorie-reduced diet. High in fiber, protein and essential fats, Vega is naturally filling and satisfying, helping to suppress appetite and cravings.

Easily digested, alkaline and great-tasting, Vega is clean and green, containing no animal products, corn, dairy, egg, fillers, gluten, soy, sugar, wheat or yeast. Absolutely no artificial colors, flavors, preservatives or sweeteners and GMO and pesticide-free.

I love my breakfast! (I promise to take a pic tomorrow!)

• 1 slice Ezekiel bread
• 1 tbsp almond butter
• 1 tbsp pumpkin (canned)
• 1 banana (small sliced)

 It really energizes me and gets me ready to train my clients. As a trainer, with non-stop clients back to back, I stand a lot, demonstrate exercises a lot, talk a lot, etc, so I need to have lots of energy! I usually have that at 7:00am. By 9:30 I am ready for my snack! I SWEAR by those damn Lara bars! I LOVE and have an obsession for the Peanut Butter & Jelly & the Coconut cream pie!

These bars are GLUTEN-FREE, VEGAN, RAW and SUPER healthy, best part...THEY TASTE INSANE!!!! LOVE THEM!

SO when I go to the gym it's usually about 10:30-11:00. Once I am done training I am STARVING! I race home and make a shake with my Vega protein powder. I get the box of individual packets (less mess, and so convenient! Today here is the shake I made:

POST WORKOUT SHAKE:

1 packet Vega Smoothie Infusion

1/2 cup almond milk

1 cup water

1 cup frozen blueberries

2 tbsp bee pollen

Now that summer is upon us, I will be shifting my meals around and eliminating some things from my diet. Here is a look at what my meals will look like.

Breakfast: Fit Green Goddess Shake

(consisting of protein, berries & almond milk)

Snack: Lara Bar

Post workout Shake: 

(same as breakfast)

Lunch: Big Salad, tofu, tempeh and or beans

Dinner: Veggies (cooked), Tofu, tempeh and or beans

(Once a week usually on a Sunday, I will have some brown rice pasta- for some complex carbs in my meals)

** Before you go trying to eat like this, you should contact me. The way I eat is GREAT FOR ME, but it doesn't mean it will be great for you**


I have been craving BROCCOLI lately! I love it just steamed with lemon juice on top. Since I am not running until May 7th, I am not eating that many carbs or taking in too much fat, like I normally do. Because I was running so much, I could have complex carbs with each meal and eat 1/2 an avocado with my lunch, and pour EVOO on everything I eat, and my body would just burn it up and I would get LEANER AND LEANER. But since I am NOT, I have to watch my caloric intake. So I take my fatty acids, so I do get my fats that way. No coconut water right now either, since it does have 60 calories per 8 oz. I hate weighing and measuring food, but when I am looking to stay lean, have a six pack, and cut up arms, this is the ONLY WAY. I will be eating again once I can run again...The time isn't coming soon enough! UGH!


I hope your having a great day!
Your Fit Green Goddess.

(forgot to post this!)BOOT CAMP OFFICIALLY BEGINS TODAY!!

I can't believe it's finally here! My third summer holding the most fabulous BOOT CAMP! I LOVE my clients as they are so motivated and so ready to sweat, get tired and crawl back to their cars! I snapped some photos this morning! It was GORGEOUS outside! The track is wide open, the sun is shining and there was a slight breeze, ahh! Some of my BOOT CAMP girls are missing from the pics, so each week, I will post more!

Doing some nasty step ups with a shoulder press!

Lemone & Barbie (code names)

Those nasty stairs!

MY GREENWICH HOT MOMMA'S!

These girls work really hard, as I make them go until I see they can't go anymore! They run the track, 

sprint the stairs, they do lunges, squats, burpees, dumb bell work and more! I make it fun, and NOT REPETITIVE! 

If you have not yet tried this class, you are missing out on the camaraderie, the sun shin, the fresh air and YES, an ASS KICKING workout!

XO 

GREAT JOB TODAY GIRLS!!!!!

YUMMIES! Thanks Whole Foods!

QUINOA LOAF WITH MUSHROOMS & PEAS!
Serves 8

Welcome MY VEGAN FRIENDS! SPRING IS HERE! YAHOO! Here is a fabulous recipe I found from Whole Foods! This would be your main course and below I found a YUMMY chick peas salad recipe as your side dish! WHat a yummy meal to serve your family or friends!
For killer veggie burgers, serve any leftover slices on toasted Ezekiel Buns (whole Foods) with lettuce and spicy mustard.

 Ingredients

1 tablespoon extra virgin olive oil, plus more for greasing
8 ounces button mushrooms, sliced
Salt and ground black pepper to taste
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa ( Learn to Cook: Quinoa)
1 cup frozen green peas
1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
10 sundried tomatoes packed in oil, drained and chopped
1 cup (about 1 onion) chopped red onion

DIRECTIONS:

Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

 **Nutrition

Per serving (about 6oz/172g-wt.): 170 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 28g total carbohydrate (6g dietary fiber, 4g sugar), 8g protein

MEDITERRANEAN CHICK PEA SALAD
Serves 1

This  is just one example of how to include healthy, protein-packed beans in a warm-weather menu. It's simple to double this recipe for two, or increase further to serve even more. Maybe it will become the summer potluck dish you're famous for! Serve with the above recipe or with pita chips or warm pita bread on the side.

Ingredients

5 cherry or grape tomatoes, halved
1 small zucchini or yellow squash, halved lengthwise and thinly sliced
1/2 (15-ounce) can garbanzo beans, rinsed and drained
4 pitted black olives, such as Kalamata, halved
2 tablespoons roughly chopped parsley
1 tablespoon prepared balsamic vinaigrette or Italian dressing
1 tablespoon lemon juice
Ground black pepper to taste
2 or 3 lettuce leaves, torn into large bite-size pieces

DIRECTIONS:

Toss together all ingredients, except lettuce, in a large bowl. Arrange lettuce on a dinner plate and top with bean mixture.

**Nutrition
Per serving (about 18oz/504g-wt.): 320 calories (110 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 540mg sodium, 43g total carbohydrate (12g dietary fiber, 8g sugar), 15g protein


Who's looking out for ya! YOUR FIT GREEN GODDESS! :O)
XO Tina.



 

ANOTHER CONFIRMATION I am doing the right thing..

and practicing what I preach. I tell my clients to eat this way also!
AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY ('TRY', BEING THE KEY WORD) TO ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU  THERE IS AN ALTERNATIVE WAY.  
Cancer Update from Johns Hopkins :  

1. Every person has cancer cells in the body . These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cell is in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.  

2. Cancer cells occur between 6 to more than 10 times in a person's lifetime.  

3 When the person's immune system  is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.  

4. When a person has cancer it indicates the person has multiple nutritional deficiencies . These could be due to genetic, environmental, food and lifestyle factors .  

5. To overcome the multiple nutritional deficiencies, changing diet  and including supplements will strengthen the immune system. 

6. Chemotherapy involves poisoning  the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.  

7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.  

8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.  

9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.  

10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also  cause cancer cells to spread to other sites.

11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply .. 
*CANCER CELLS FEED ON: 

a. Sugar  is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like Nutra Sweet, Equal, Spoonful, etc are made with Aspartame and it is harmful . A better natural substitute would be Manuka honey or molasses, but only in very small amounts. 


Table salt  has a chemical added to make it white in color. Better alternative is Bragg's aminos or sea salt .  

b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus . By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.   

c. Cancer cells thrive in an acid environment. A meat-based diet  is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.  

d. A diet made of 80%  fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment . About 20% can be from cooked food including beans. Fr Fresh vege table juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed  at temperatures of 104 degrees F (40 degrees C).  

e. Avoid coffee, tea, and chocolate , which have high caffeine. Green tea  is a better alternative and has cancer fighting properties. Water - best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

12. Meat protein  is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.  

13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack t he protein walls of cancer cells and allows the body's killer cells to destroy the cancer cells.  

14. Some supplements  build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the bodies own killer cells to destroy cancer cells..Other supplements  like vitamin E are known to cause apoptosis, or programmed cell death, the body's normal method of disposing of damaged, unwanted, or unneeded cells.  

15. Cancer is a disease of the mind, body, and spirit . A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un-forgiveness and bitterness  put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.  

16. Cancer cells cannot t hrive in an oxygenated environment. Exercising daily , and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.  

1. No plastic containers in micro .  

2. No water bottles in freezer . 

3. No plastic wrap in microwave . 

Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxi n chemicals cause cancer, especially breast cancer.  Dioxins are highly poisonous to the cells of our bodies. Don't freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Cast le Hospital, was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Paper isn't bad but you don't know what is in the paper. It's just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.

Also, he pointed out that plastic wrap, such as Saran , is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead. 

taking time off from running & workouts.

Anyone who knows me KNOWS that I DO NOT take time off from running & my workouts. As a matter of fact I will blow off social gathering for my time in the gym or on the streets! Sorry, that is JUST HOW I AM PROGRAMMED! My health & Fitness comes first, because that make me happy and when MOMMA GUAGS is happy, the whole house is happy!


BUT! When you have NO CHOICE but to take time off because of an injury or surgery, well, then ya have to listen to the DOC! SO I did some searching on how it will effect your endurance & muscles- and here is one article I found from Coach Joe .


A reader that is in our armed forces sent in the following question to recently:

“I am training for a race on march 27th. i am in the army and unfortunately, my unit is going to be in the field from february 23- march 12 and i will not be able to do any running. Can you tell me how much this time off will affect my training and will i be able to regain much in the two weeks i will have when i get back before the race? if you could help me with this i would really appreciate it. Thank you.”

The question here is about the impact of taking time off from your training. There is some science here that allows us to predict what the impact will be from a training lay-off, but let’s get some basic facts together first before we jump in.

First, taking time off from training can be due to any number of reasons, whether it be due to an injury, an illness or just a busy work or travel schedule. In the case we’re talking about here, your running health is not involved and you know that you’ll be taking the time off. These are important considerations, because it means that you can plan for the time off and have an action plan once you return to running in the last few weeks before the race. Often an injury or illness will force a runner out of their training without warning and this leaves them without the chance to prepare. You’ll have the benefit of this foresight as you plan for your time off.

With that in mind, let’s think about the impact of time off of running for any reason. There will be two impacts: 1) a loss of some cardio-vascular fitness (your running efficiency) and 2) a loss of some muscular strength. Both systems in your body are impacted by the time you take off running.

The good news, again, is that you know about the upcoming lay-off, so it will be your job to get yourself as strong and as fit as possible before you take the time off. You will essentially want to be “ready” for your race before you take your break, and then use the time after the break to revive your muscle-memory and get the feel of the run back under you in the last couple of weeks.

What’s the impact of time off from running?
This brings us to the all-important question: how much are you going to lose in your cardio-vascular efficiency during the time that you take off. Research shows that our cardio-vascular fitness certainly does decline over time. There is almost no impact to taking up to one week off of running. After that, we decline fairly slowly over time. We runners FEEL like we lose more fitness, more quickly than we really do. (I CERTAINLY FEEL IT and I haven't run in 6 days!)

“. He are some sample values in the loss of cardio-vascular fitness from his book:
Up to 5 days — no loss
7 days off — 0.6%
14 days off — 2.7%
21 days off — 4.8%
28 days off (one month) — 6.9%
56 days (two months) — 15.3%

You can see that the first two or three weeks do not see a huge loss in performance, but the impact gets great as time goes on. (THANK GOD!)

What you can do with this data is plan for the loss in performance. In other words, if you are race ready at a particular pace and you are forced to take three weeks off, then you can adjust your race pace by about 5% and this should account for the loss in training time. This may turn out to be a conservative estimate in your case, if you make sure that you are fit and ready (meaning you have essentially completed your training) prior to your time off.

Once you get back to running in the last two weeks before the race, then focus on regaining your speed and strength. Try to get back to doing speed work and tempo work that will help you find your feel for running. In those last two weeks, try to get as much quality running time as possible and avoid “junk” workouts such as short, easy jogs.

SO, sinced I have NOOOO choice but to stay still for now, I will exercise my mind and keep reading my great books and articles on line! Boy am I going to be one BRIGHT BIRD when I get back to the gym!

Have a great day!

Happy Earth Day

Earth Day is the day designated for fostering appreciation of the earth's environment and awareness of the issues that threaten it. Actually, Earth Day is one of two days, depending on when you choose to observe it. Some people celebrate Earth Day on the first day of Spring, which is the vernal equinox that occurs on or around March 21st. In 1970, U.S. Senator Gaylord Nelson proposed a bill designating April 22 as a national day to celebrate the earth. Since that time, Earth Day has been officially observed in April. At present, Earth Day is observed in 175 countries, and coordinated by the nonprofit Earth Day Network. The passage of the Clean Air Act, the Clean Water Act, and the Endangered Species Act are considered to be products associated with the 1970 Earth Day.

“Treat the earth well: it was not given to you by your parents, it was loaned to you by your children. We do not inherit the Earth from our Ancestors, we borrow it from our Children.”

Ancient Kenyan Proverb

A recent study in the magazine WorldWatch  found that production of meat and dairy products may account for fully half of worldwide greenhouse gas emissions. Such production contributes more pollutants to our water supplies than all other human activities combined. It is causing global shortages of drinking water. It is the driving force in global deforestation and wildlife habitat destruction.

I found this pic on Alicia Silverstones page & had to use it! :O) SO pretty!

This Thursday, let's celebrate Earth Day and every day by replacing meat and dairy products in our diet with healthful, eco-friendly foods like fresh fruits and vegetables, legumes, whole grains, and nuts. Those opting for a more gradual transition will find ample soy and grain-based meat and dairy analogs in your local supermarket. Additional information is available at Green your Diet .

SOOO Precious! So cute!


HAPPY EARTH DAY!
XOXO

What I am reading!

While shopping at my Favorite food store Whole Foods, I came across the book "The China Study". So many people have told me about this book, so I automatically grabbed it without a thought and tossed it in the cart! I couldn't wait to start reading this book! I literally read 30 pages in one night, THEN a few days later with a notebook in hand, started the book over and took notes as I read again! I will read this entire book and take notes so I am clear on the things I share with you- My blogger friends! In the first 30 pages I realized that my choice to go Vegan was probably the best decision I ever made, aside from marrying my husband! :O) Here are some FACTS you will discover while reading this book should you decide to pick it up.....

• The science is clear. The results are unmistakable.
• Change your diet and dramatically reduce the risk of cancer, diabetes, heart disease and obesity.
• Respected nutrition and health researcher, Dr. T. Colin Campbell reveals the truth behind special interest groups, government entities and scientists that have taken Americans down a deadly path
• Even today, as the low-carb craze sweeps the nation, two-thirds of adults are still obese and children are being diagnosed with Type II diabetes, typically an “adult” disease, at an alarming rate. If we’re eating healthier, why are Americans stricken with heart disease as much as we were 30 years ago?
• Drawing on the project findings in rural China, but going far beyond those findings, The China Study details the connection between nutrition and heart disease, diabetes and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study (China-Oxford-Cornell Diet and Health Project) as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”
• “After a long career in research and policy-making, I have decided to step ‘out of the system.’ I have decided to disclose why Americans are so confused,” said Dr. Campbell. “As a taxpayer who foots the bill for research and health policy in America, you deserve to know that many of the common notions you have been told about food, health and disease are wrong.”

•  “I propose to do nothing less than redefine what we think of as good nutrition. You need to know the truth about food, and why eating the right way can save your life.”
• Early in his career as a researcher with MIT and Virginia Tech, Dr. Campbell worked to promote better health by eating more meat, milk and eggs -- “high-quality animal protein … It was an obvious sequel to my own life on the farm and I was happy to believe that the American diet was the best in the world.”
• He later was a researcher on a project in the Philippines working with malnourished children. The project became an investigation for Dr. Campbell, as to why so many Filipino children were being diagnosed with liver cancer, predominately an adult disease. The primary goal of the project was to ensure that the children were getting as much protein as possible.
• “In this project, however, I uncovered a dark secret. Children who ate the highest protein diets were the ones most likely to get liver cancer...” He began to review other reports from around the world that reflected the findings of his research in the Philippines.
• Although it was “heretical to say that protein wasn’t healthy,” he started an in-depth study into the role of nutrition, especially protein, in the cause of cancer.
• The research project culminated in a 20-year partnership of Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine, a survey of diseases and lifestyle factors in rural China and Taiwan. More commonly known as the China Study, “this project eventually produced more than 8000 statistically significant associations between various dietary factors and disease.”
• The findings? “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,” said Dr. Campbell.
• In The China Study, Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.
• The China Study is not a diet book. Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet. The China Study cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging. Additionally, he challenges the validity of these low-carb fad diets and issues a startling warning to their followers.

I don't know about you but I am convinced! I only wish I could convince my family, friends and clients! YOU DO NOT NEED to eat loads of protein! You DO NOT NEED to eat cheese and drink milk! GET THE BOOK, GET EDUCATED THE FACTUAL WAY!

:O) YOUR FIT GREEN GODDESS

CORN!

I don't know what it is lately....Ever since I tried this one recipe from my Kind Diet- book, I have been obsessed with corn! I have it at least 4 times a week in WHATEVER I am eating! So weird. When I make a salad, I add corn. When I make a veggie stir-fry, I add corn...No wise guys, I do NOT add it to my Green Goddess Shakes- YET, anyway! :O)  SO I have been wondering what the BENEFITS of eating corn are... SO I did some research like a little DETECTIVE that I am and here is what I found....


Corn is an icon of American culture. Not only does it represent Native American traditions and serve as a symbol of both summertime BBQ fun and a night out at the movies, but corn, in the form of corn syrup, is also an added ingredient in many other foods that we consume in our daily diets.

Although we often associate corn with the color yellow, it actually comes in host of different varieties featuring an array of different colors, such as red, pink, black, and blue. Corn grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads called "corn silk" and encased in a husk.

Corn is known scientifically as Zea mays. This moniker reflect its traditional name, maize, by which it is known throughout many areas of the world.

Corn is a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese. 

Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.

Folate, which you may know about as a B-vitamin needed to prevent birth defects, also helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. 

Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer.

Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. Don't forget to make corn a staple in your healthy diet.

Avocado Corn Salsa
4 servings

Active Time: 10 minutes
Total Time: 10 minutes

Ingredients

• 1 medium avocado, diced
• 3/4 cup frozen corn, thawed
• 1/2 cup quartered grape tomatoes
• 1 tablespoon chopped fresh cilantro
• 2 teaspoons lime juice
• 1/4 teaspoon kosher salt

Preparation

1. Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.

Nutrition

Per serving: 101 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 11 g carbohydrates; 2 g protein; 4 g fiber; 75 mg sodium; 339 mg potassium.

 

Succotash of Fresh Corn, Lima Beans, Tomatoes, and Onion

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 1/2 cups chopped onion
• Coarse kosher salt
• 1 large garlic clove, minced
• 3 cups chopped red tomatoes (about 1 1/2 pounds)
• 2 1/4 cups corn kernels cut from 4 ears of corn (preferably 2 ears of white corn and 2 ears of yellow corn)
• 2 cups fresh lima beans (from about 2 pounds pods) or 10 to 11 ounces frozen lima beans or baby butter beans, thawed
• 3 tablespoons thinly sliced fresh basil

Preparation

• Heat oil in heavy large skillet over medium heat. Add onion and sprinkle with coarse salt. Sauté until soft and translucent, about 5 minutes. Add garlic; stir until fragrant, about 1 minute. Add tomatoes, corn, and lima beans. Reduce heat to medium-low, cover, and simmer until corn and lima beans are tender and tomatoes are soft, about 20 minutes, stirring occasionally. Season to taste with salt and pepper. DO AHEAD Can be made 1 day ahead. Cover and chill. Rewarm before continuing.
• Stir in basil and serve. 
   
   
  
   I really love this little juicy bright yellow veggie!
  I hope you will try these recipes!
  XO
  Your Fit Green Goddess
  
  

SUPER SUNDAY!

I had a VERY good day with my legs! So with my hip flexor injured, I haven't been able to run like I normally do, but I found a way to stay fit, keep my legs strong and do what my body allows me to do. I ran this morning & rode the bike. I started with a run for 4 miles the slowest run I ever did! I then hopped on the bike and rode 3.5 miles. At this point I was dripping wet! If you ride with enough resistance, you will get an incredible workout! My hams are feeling it today! I then hopped back on the treadmill and ran for 1.5 miles at a faster pace (H.F killing me!). Hopped back on the bike for 2 more miles on the bike. Hopped back on the treadmill for 1/2 mile run.
Time: 1:34 hour
Calories: 751
Heart rate: 144-166

I was happy with my cardio for the day. I think I will be fine in a few weeks to really dive into my running, and especially getting outside!  When Mario came home, we decided to take our road bikes outside and go for a great ride! We rode from Harrison to the Westchester Country CLub, came out by the Apowamis Country Club, all the way to Playland (SO MANY FREKING HILLS!) and all the way back to Harrison! a 45 minute bike ride! Not bad! Burned ANOTHER 250 Calories! 

This Morning (Monday) My hams are on FIRE! I really used my glutes and hams while riding! OH BOY! Today I am going to focus on my upper body and abs. Report back to you later! :O)