Gastronomy - Wkly Overhaul

Gastronomy is the study of the relationship between culture and food. It is often thought erroneously that the term gastronomy refers exclusively to the art of cooking (see Culinary Arts), but this is only a small part of this discipline; it cannot always be said that a cook is also a gourmet. Gastronomy studies various cultural components with food as its central axis. Thus it is related to the Fine Arts and Social Sciences, and even to the Natural Sciences in terms of the digestive system of the human body. credit: en.wikipedia.org/wiki/Gastronomy

This week I will be posting the recipes that have been carrying me successfully through the week. So keep a coming back from some delicious and nutritious gastronomic inventions.

THINK Challenge - Day 2 & 3

Sorry I haven't blogged, just came back home and it's been busy. Also, I've been sick with a sore throat and body aches. But I'm still aware and trying to do all of my challenges. Vegan cooking is so cool because it forces you to be creative and I like that. I feel that I'm eating healthier so that's a plus too. I want a farm, with a dairy cow, three chickens and a roaster, just to create a love triangle. I also want to grown my own fruits and vegetables. Also, I don't think I will be drinking milk or eating eggs until I can see the living conditions of the chickens or cows. See Food, Inc. Didn't put my hair in a bun yesterday but since I'm still sick I couldn't resist today :(. No exercise so far, I don't have the energy and I've been in pain.

THINK Challenge - Day 1 out of 21

Challenge: Set your goals and see if you can write in an accountability journal (this blog) about how it is going for 21-days straight.
Sunday, January 10, 2010: Today I decided to be accountable to myself, my friend, and to this blog. These are my goals:

• Trying new recipes and eating Vegan for 21-days
  (Check http://www.fatfreevegan.com/etl/index.shtml for the plan) I will also post and comment about new recipes I try. Obstacles: Coming down with a cold or something; lack of sleep from the night before; need to go food shopping. Outcome: When I awoke in the morning I read a text from my friend that she was on board with our challenge, that encouraged me to follow the plan today even though I was not feeling well. I was able to sleep 8-hours, and the girls have enough fruit and veggies to survive at least for today and I'm going to go pay Trader Joe's a visit today.

For breakfast I had 2 apples (sliced), handful of fresh berries (my plate looked so pretty and colorful after this) and about 10 raw almonds, a tea cup of black organic breakfast blend fair-trade coffee and 1tsp of agave nectar. Snack: 1 Banana and 4 almonds Lunch: Fully veggie loaded Lentil & Black Bean Soup with Qunioa (doubled the recipe to have servings during the upcoming week) Planned for Dinner: Steamed Asian Vegetables with low-sodium soy sauce, ginger, and garlic, etc. Brown Rice and some type of raw seeds on top. Fresh homemade berry sorbet with lemon. Didn't have what I planned for dinner because I went to the movies instead :) so I made a quick Green Smoothie in my Magic Bullet: 2 cups of Spinach, a handful of raspberries & blueberries, and half of a banana, oh and some ice cubes. Yummers!

• Movement - Weekly Schedule: 2 days of cardio, 2 days of firming moves or Pilates, 2 days of rest, 1 day of fun activity - dancing, biking, etc. Not feeling that great so I'm planning on doing some firming moves today or Pilates. Will let you know how this goes. Didn't happen; so I'm counting today as one of my days for rest.
• Getting 7.5 to 8-hours of sleep - Done! Slept for 8-hours.
• Leaving my hair lose (not putting it in a bun or ponytail) when I leave the house - Did it; even though my hair was a little wild. ;)

THINK Challenge - Wkly Overhaul

Accountability Challenge - 21 days

If you have a goal in mind and it requires daily action, accountability is your best and most powerful guide. For any society to function and for any person to perform at their highest and best accountability is key.

Challenge: Pick one or two or all goals from the list below (or you can create your own) and see if you can write in an accountability journal about how it is going for 21-days straight.

Start date: January 10, 2010
End date: January 30, 2010

Area of Personal Wellness & Accountability goal ideas:

Stretching In The Morning - Try Dr. Oz's *"7-Minute Stretch"

Getting 7.5 to 8-hours of sleep. (*Count back 7 to 8 hours from when you wake up and make that your bedtime)

Exercise - Just 30-minutes a day.
*Do squats while you watch TV, play with the kids, rearrange the closet, take a walk, do dishes, have a family dance party. Just figure out a way to get in a half hour of movement after dinner to give your metabolism something to do.

Healthy Food Choices
*Replacement: Mindful Eating. Everything we eat should nourish us, and the ability to focus on that will help us all meet our goals of losing or maintaining weight. A simple solution is to pre-plan meals, especially snacks. On Sunday night, pack a variety of healthy snacks—12 almonds, one string cheese, 2 tablespoons of cranberries, 5 dark chocolates, 18 mini pretzels—in individual plastic bags for the week ahead. At 3pm on any day, you can reach for a baggie and know you are giving your body a good boost.)

*Excerpt from The Dr. Oz show

Interesting Bible Principle:
1 Corinthians 6:19: What! Do YOU not know that the body of YOU people is [the] temple of the holy spirit within YOU, which YOU have from God? Also, YOU do not belong to yourselves,

Accountability to YOURSELF:
On a daily basis – for 21 days straight, I highly recommend that you write in an accountability journal about your day. Write what was accomplished, what wasn’t and why.

This can be very brief – the point is to MAKE yourself write it out so you can hold yourself accountable. You will become less guilty as well.

You’ll also have an opportunity to give positive self-feedback on a regular basis; this helps with maintaining the high level of motivation needed to be successful.

As you build the powerful habit of accountability, you have to have a laser like focus on taking deliberate daily action towards this end. Being single minded about writing, checking in and taking action on your goal is imperative.

If you are NOT coachable in this regard, you will not have much success with creating this new habit.

Have fun with this process, if you slip up, dust off and jump back in. It’s the only way!

I'll be check-in to let you all know how it is going for me and I hope you do too!

Wishing you abundant success, foodieoverhaul

Go! Do! See! - Wkly Overhaul

Just came back from a walk/run on the edge of the canal outside my parents home hear in sunny Miami, it is pretty breezy but the heat from the sun makes up for it. You know the weather here is really conducive to fitness but you can very easily decide to stay inside and become a couch potato too (been there done that ;/) and being that everyone drives, when you say you are going to walk to the supermarket or to walgreens everyone looks at you like you are crazy. NY is not like that. Talking about that here's a good goal to set, if I have to run and errand and it is less than 1-mile or even 1-mile away, I walk or bike it. It's a good way of getting in some cardio without even trying.

So I will be heading back to freezing NYC soon and I'm starting to plan out my schedule and one of the things I want to include on a daily basis is being more active. Remember my post on "It's just 30 minutes"...well, I have to keep on telling myself that no matter how my day goes or how stressed or busy I am, it is just 30 minutes out of my life, it is time I'm taking for myself (we all need that), and I'm one "green" step closer to my future self. Also, I love the way I feel after a workout or a active errand, I feel energized, healthier, and that I'm doing as I say. For example, yesterday I took a Zumba class at my friend's local gym, I had such a good time, sweated like it's nobody's business, and we supported eachother, and that's always a good thing.

Well like I said before I'm heading back to NYC soon and I've been thinking about what type of exercise I want to do since it is freezing and I don't have a gym membership and I don't want to get bored. I was reading this article that was saying that you have to find things that keep you moving but that don't feel like exercise and to think about things you enjoyed when you were most active in your life (that would be my childhood). Three things come to mind: dance, being outdoors, and just relax. So these are my goals:

1. Dance, Dance, Dance
a. Make a 35-40 minute dance playlist for my Ipod (10-minute warm-up/cool down included)
b. See where you can fit this in your schedule two times a week
c. Plan for it every week and commit to it

2. Don't let the winter weather stop you from going outside
a. Make a 40-minute walk/run OR "active errand" playlist
b. Get some winter water resistant gear
c. See where you can fit this in your schedule three times a week (includes a walk/run to Barnes & Nobles) :)
d. Plan for it every week and commit to it

3. Stretch and relax the mind
a. See if I can fit in one 40-minute Pilates DVD in my schedule AND/OR 5-15 minutes of breathing and stretching before going to sleep or upon waking-up.
b. Plan for it every week and commit to it

I will put the results of how I am commiting to these goals as I accomplish them under the comment section of this post; incase you're interested or searching for some ideas, etc.

Here is some Science
Exercise can be boring, monotonous, but it can also be heaps of fun if you find something or several things that you enjoy doing. Read below:

Tapping into your enthusiasm
There are two ways to increase the fun in your workout: minimize monotony and maximize enjoyment. Another clue: this doesn't involve checking heart rates or concerning yourself with aerobic thresholds.

"Explore doing things you loved to do as a kid, things that were naturally athletic," says Ingrid Bacci, author of The Art of Effortless Living (Vision Works). "Rolling on the floor or down a hill, wrestling, running, rollerblading...it's all about feeling your body and feeling the elements — water, wind, earth — against your body."

Researchers even say that engaging in fun physical activities seems to have a stress-reducing component that goes beyond ordinary exercise. But only you can define fun for you. If you're a social animal, maybe try out group activities such as walking, team volleyball, square dancing, a running club or soccer.

If the wild calls, consider mountain biking or trekking. For those who crave singular, intense tasks, try rock-climbing or marathons. But the key is to investigate, experiment and try a variety of activities.

Exercise and cold weather: Stay motivated, fit and safe
Cold weather doesn't have to mean putting outdoor exercise on ice. Here's how to exercise safely — even when it's 20 below. By Mayo Clinic staff

Taking it outsideHere's how to get the most out of your cold-weather workout:

• Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. If you have health concerns, get your doctor's OK.
• Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you're naturally lean, though, you'll need more insulation than someone who is heavier. If it's very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.
• Protect your extremities. When it's cold, blood is shunted to your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
• Choose appropriate gear. If it's dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.
• Remember sunscreen. It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.
• Head into the wind. You'll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.
• Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.
• Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.
• Know the signs of frostbite and hypothermia. Frostbite is most common on your face, fingers and toes. Early warning signs include paleness, numbness and loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area without rubbing. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — get emergency help right away. To help prevent problems, warm your hands and feet every 20 to 30 minutes, and know when to head for home.
• Stay motivated. When it's cold outdoors, there's no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

BE WELL - Wkly Overhaul

I think the overhaul that needs the most attention for me this week is "Planning for Sleep". I really need to get better at this because I know it is the foundation for living a healthy life.
Purpose: More energy; wakeup by 7:00 AM; promotes beauty and a healthier lifestyle.

Goal: Start planning for sleep at 10:00 PM; Sleep 8-hours, Incorporate several habits from the list below, I already like # 2,8, and 11 ...I'll let you know how it goes...

Below is some science from the Cleveland Clinic

Good sleep habits, also called sleep hygiene, can help you get a good night's sleep.

For example:

1. Think positive. Avoid going to bed with a negative mindset, such as "If I don't sleep for 8 hours, I will feel terrible tomorrow.
2. Try to go to sleep at the same time each night and get up at the same time each morning.
3. Try not to take naps during the day because naps may make you less sleepy at night.
4. Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
5. Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for four hours before the time you go to sleep.
6. Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
7. Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.
8. Relax before going to bed by reading a book, listening to music, taking a bath, or enjoying another activity you find relaxing.
9. Avoid using your bed for anything other than sleep or sex.
10. If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
11. If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
12. Stop clockwatching. Turn the clock around and only use the alarm. (A personal note: if you have one of those blue light alarm clocks get rid of it, I've read that it is better to use those brown/orange lighted clocks or no light at all. No electricity at all in my room works for me back home, my room is totally #7, ask anyone who has had the pleasure of sleeping over, it soooo relaxing..miss it!

Red Flags - BARF! Fantastically Honest

So my weekend was interesting..not in a good way...dang!! I couldn't sleep..I basically went to sleep Friday-Sunday between the hours of 1AM and 3AM and yesterday 4AM..What the Heck is going on!!! My mind just keeps going...I need to sleep..I believe it is affecting my mood and the way that I'm eating. I'm hardly hungry and when I eat I don't know what to eat and then I want something creamy and you know..example..yesterday I wasn't feeling well all day so I slept on and off until about 3PM. Then made a sandwich that was delicious and had a cup of coffee then like around 8PM took my niece to Johnny Rockets..bad idea..I had a turkey burger with no cheese (thought that would be better) with a small portion of fries and had a taste of my mom's strawberry banana shake..I thought, THOUGHT being the operative word that it wasn't such a bad day..boy was I fooling myself..when I got home I entered all my calories just to see how the day went..well I'm gonna say it, I felt like a RE..the amount of saturated fat I ate yesterday is not fresh, not wholesome, and not holistic in any way nor is it contributing to the future “green foodie” I want to be..I said I would be honest..and here it is..really disapponted but on a positve note I logged in my calories and I'm happy because I was able to get a hardcore reality check and see where I went wrong..Oh and I went for a walk/run on Saturday...below is what I ate yesterday and my total numbers, looking to do better today, especially with my fiber intake and totally lessen the saturated fat (I'm still in SHOCK!)...Well Today is another day and I've started off good and it will end good...

Sunday - December 20, 2009

Breakfast/Lunch 3:00 PM

1 1/2 slice (1 oz) of Cheese: Swiss
2 slice, small, 2" x 2-1/2" x 1-3/4" (1.1 oz) of Breads: French or Vienna (includes sourdough)
2 slices of Turkey Ham: Cured, boneless, extra lean & regular, roasted (wasn't nitrate free)
2 tablespoon (0.5 oz) of Mayonnaise: Regular
1 serving, 3 leaves (1 oz) of Vegetables, Fresh: Spinach, raw, edible portion
3 slice, thin/small (0.5 oz) of Vegetables, Fresh: Tomato, red, ripe, raw, edible
1 oz of Fresh Fruits: Avocados, average all types, raw
1 teaspoon (0.2 fl.oz) of Oils: Olive
1 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Light or Low-Fat (1% fat)
1/2 cup (4 fl.oz) of Coffees: Brewed, Percolated
1 teaspoon, unpacked (0.1 oz) of Sugars: Brown

Dinner 8:00 PM

1 burger (10.1 oz) of Johnny Rockets: Sandwiches & Burgers: Hamburger, Turkey (Cal 732; Fat 42; Pro 34; Carbs 56; Fiber 3) - though I made a healthy choice BUT NOPE...has the same fat and calories as the regular beef burger
1 oz of Johnny Rockets: Beverages: Fountain, Shake, Strawberry
1 kids (4 oz) of Johnny Rockets: Appetizers: Fries, American

Daily Summary
Food Energy In: 1754 cals
Exercise Energy Out: 0 min, 0 cals
Net Energy: 1754 cals
Net Energy Budget: 1500 cals
End Result: 254 Calories Over
Total Fat 92.8g
SATURATED FAT 29g THE MOST YOU SHOULD HAVE IN A DAY is 12g!!
Total Protein 72.2g
Total Carbohydrate 161.7g
Total Fiber 12.5g
Glasses of Fluid: 4
Under Steps: zero besides running after my niece