Cha Cha Cha Changes...

How well are your excuses serving you?  I would ask if they were holding you back...but really that's a question that doesn't need to be asked does it?  Everyday I hear people saying how much they want to change something, whether it's their physical appearance, career, whatever.  Most everyone wants to change SOMEthing... the other thing that most people have in common is...they all have excuses as to why they won't change, can't change, aren't changing.

So they the stay...stuck. Stuck in the same body, the same job, the same unhappy relationship.  

Change can be a frightening prospect. It forces us out of our comfort zone... we don't like that!  We are afraid we might fail at whatever it is we would LIKE to do and that thought scares the hell out of us.  We're afraid of putting ourselves to the test and not getting that A+.   Chances are though, if we really took a hard look at the obstacles we think are standing in our way, they are most often self-imposed, internal limitations that have to basis in reality.  Just imaginary movies playing on a constant loop in our head.  Do you want to know what real failure is?  It's wanting to do something but being too afraid to do anything about it.  That's an automatic FAIL.

1)  I want you to get a sheet of paper and write down 3-5 REALLY important things that you have been WANTING to do but have been too afraid to do and have been avoiding.

2)   Now, take a look at what you've written down and start writing down the reasons why you have been avoiding doing them!

How many of the excuses/reasons that you've written down are truly legitimate and how many of them are imaginary?

Most likely they are only figments of your imagination that serve you NO PURPOSE in the here and now.   It's okay to LEARN from things we've done in the past....that's how we grow.  However, we can't let things we've done in the past paralyze us from trying to achieve things now.  You've probably at some point in your life burned the hell out of your mouth taking a bite of food that was too hot... have you let that stop you from eating now? NO!  See, we tried something... it didn't work the way we wanted it to so we modified, adapted and now we are successful at eating without burning ourselves. (well, MOSTLY...sometimes pizza STILL proves to be too tempting for me to wait to cool sufficiently.)

Now it's time to start to moving beyond those fears... going past those excuses and reasons you have for not going after what you want.

Just keep in mind... you also do not have to reach your goal immediately.  Again, to make another reference to pizza (can you tell I am writing this during dinner and that I'm hungry) you don't eat an entire pizza in one bite.  You break it down into several smaller, more manageable bites and you just keep after it. Same things for your goals... try to break them down into smaller, more manageable steps that don't leave you overwhelmed but individually add up to YOU achieving what it is you want to DO!  Pay attention to the journey along the way and have fun... you'll achieve your goals before you know it... if you just keep doing things that take you a little bit closer!

The Sweet Life...

For all of you who are still addicted to either your sugary drinks or your drinks that are sweetened with artificial sweeteners... HERE is a new one with some thoughts and concerns.

Maybe we should just drink more WATER and not worry about all of this stuff!?!?

THIS WAS ME!!!

Top 10 Reasons NOT To Exercise

10.  You see nothing wrong with taking up part of someone else's seat on an airplane... shoot, it's not like they PAID for it or anything!

9.  Apparently it's now TRENDY to be big... you wouldn't want to be thought of as unhip would you?

8.  If you're going to pay the same price for a piece of clothing you may as well get the one with the most fabric!  It only makes fiscal sense in this day and age.

7.  Toes? What toes?  If you Can't SEE 'em ya certainly don't need to TOUCH 'em!

6.  If you were busy exercising, how would you POSSIBLY be able to squeeze in enough time to sit in front of your TV?

5.  There's always liposuction... that's safe and easy right?

4.  You always eat healthy... even when you have the occasional fast food meal.

3.   You think gym people are CRAZY and you would much rather prefer being the fatty on the moving sidewalk than the crazy person on the treadmill thank you very much!

2.  Exercise hurts... you get sore and you sweat.  When your joints give out because they are not supposed to carry so much excess weight around, you can just get them replaced... like rotating the tires on your car!

1.  And the number ONE reason NOT to exercise is.... DAMN IT, i would TOTALLY finish this but my Pop Tarts are ready and American Idol is starting.... gotta run, well.. not run actually. You know what I mean!

Doctors Agree With Me

I know pills can be FUN to take, trust me... I like pills just as much as the junkie down the street.  Pills make great "rocks" for certain mixed drinks and can also be used as substitutes for some higher calorie ingredients in some of your favorite dishes.

And in the world we live in, it seems like there is a pill for EVERYthing.  We are obsessed with pharmaceuticals and their ability to magically cure whatever it is that is bothering us.

However... sometimes the solution to a problem, much like Dorothy discovered in the Wizard of Oz, has been with us the whole time.  It's the healing power of laughter! (The University Of Maryland Medical Center)

"Laughter, along with an active sense of humor, may help protect you against a heart attack, according to a new study by cardiologists at the University of Maryland Medical Center in Baltimore. 

The researchers found that people with heart disease were 40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease."

According to WebMd we change physiologically when we laugh. We stretch muscles throughout our face, we increase our pulse and breathe faster which sends more oxygen to our tissues.  They even say that laughter can produce some of the benefits of a mild workout.  (NO, that DOESN'T mean you can skip your workout today if you watched an episode of The Office.)

"We could perhaps read something humorous or watch a funny video and try to find ways to take ourselves less seriously," Dr. Miller says. "The recommendation for a healthy heart may one day be -- exercise, eat right and laugh a few times a day."

Think about the last time you had a GOOD laugh either from reading something, watching something or hanging out with those friends of yours that you can't HELP but laugh with.  How did you feel?  Lighter? Happier?  A little less like the world was conspiring against you?  I know if I don't laugh regularly I feel stale and even a little sad... but after a couple of good laughing sessions, I start to find the humor in everything again and nothing seems so bad anymore.

There you have it... PROOF that all you really need to do is sweat. laugh. live.

Intro To The Paleolithic Diet

I have been trying to figure out the best way to introduce you all to the concept of the Paleolithic diet... well the wait is over.  

My friend Rusty Moore at Fitness Black Book has not only a great article that sums up the idea in an easy to understand format... he has also put together a GREAT VIDEO that, in 5 fun-filled minutes sums up what could take HOURS and HOURS of reading to really "get."

Why are you still here...go check it out. NOW!

Be The Change.

With the new administration in office now, I know there is a lot of talk and speculation going on about the current state our healthcare is in and what is going to be done about it.  I just read this great article in the Los Angeles Times that suggests that instead of us sitting around waiting for change to happen...we need to take on a little more responsibility for our own health...

"During Obama's campaign, the soon-to-be president spoke frequently of sacrifice and self-responsibility. When it comes to healthcare, however, he's failing to hold people accountable for their own unhealthful behaviors and the overwhelming financial effect they have. He needs to insist that everyone play a part in solving our national healthcare crisis."

This is not political, at the heart of this debate is Americans health and fitness and how 

that impacts our daily life.

The current health epidemics we are facing today are largely due to our 

bad habits 

such as smoking, overeating and the fact that we are so sedentary.... to most people, 

physical activity has become an anathema.

Below are some alarming statistics from the article...

"Overeating has practically become a national pastime, and the percentage of people who are overweight or obese has soared to more than 60%"

"We not only eat too much, we eat all the wrong things. Fewer than 25% of adults consume the recommended five servings of fruits and vegetables each day, and fewer than half of children get adequate amounts of calcium in their diet."

"Soda has emerged as our national drink; recent surveys estimate that roughly 40% of young children and more than 60% of adults drink soda each day. "

"We live sedentary lives. According to statistics maintained by the Department of Labor, men and women in the U.S. spend between two and three hours each day watching television and less than 20 minutes participating in sports and exercise." 

If you read those statistics and thought...SO!?!?! Take a look below as the article goes on to point out the effects those statistics have on government spending. Then it starts to become clear the impact it has on all of us.

"According to the federal Centers for Disease Control and Prevention, medical expenditures associated with being overweight or obese may exceed $78 billion annually. For smoking, the numbers are thought to approach $75 billion each year."

"Inactivity is estimated to cost us an additional $24 billion, according to a Harvard University study published in 1999. Sexually transmitted diseases run more than $8 billion a year, according to the Kaiser Family Foundation. Drug-use costs roughly $15 billion, says the Office of National Drug Control Policy; and alcohol abuse $26 billion, says the National Institute on Alcohol Abuse and Alcoholism."

The article goes on to say that for some people a change in behavior may be difficult and for some nearly impossible.  For a very small number of people that may be the case.  For the majority of people, I don't buy it.  There is no chemical addiction to soda, people need to reach for water or a glass of milk instead of reaching for a coke.  Same thing with our sedentary existence... there is no SOUND REASON why people are watching  2 to 3 hours of television EVERYDAY (which I think seems conservative) but "can't find time" to spend just TWENTY minutes doing some form of physical activity.

It is time that we ALL, collectively take on a little more personal responsibility for our health and managing the care of it.  Some of the choices that need to be made are NOT the easiest or they are sometimes NOT the most fun. That being said however, we owe it to ourselves, our loved ones and everyone else to take responsibility for our actions for the good of the whole.

Love It or Hate It...You're Gettin' Taxed Either Way!

I squeaked in under the wire and got my taxes FILED and PAID yesterday evening... beating tonight's midnight deadline by a few hours.  I was kind of bothered at first about having to send, what to ME, is a big chunk of money to the government.  I know I am not alone in this but I sure could have thought of a MILLION things I would have RATHER done with it...again, I HAVE mentioned to you all before my particular affinity for monkeys right?  ANYway, the point is, it really got me thinking about what I do for a living and THAT helped me put it all into a little perspective.  I know there is this sort of ABSTRACT way of looking at taxes by thinking about all the services that our provided etc, etc.  But at the end of the day I think we all basically look at the money we pay in and how it DIRECTLY impacts US.  Here is how the whole "putting it into perspective" thing worked out.

I ENJOY what I do for a living.  It's something I am PASSIONATE about, I get to HELP other people not only get physically stronger, but also emotionally stronger!

 I have had SOO many jobs in the past, some of which I would put in the "ok" category, others were just down-right MISERABLE... It got me to thinking about how I used to have to pay my taxes based off the earnings of HORRIBLE jobs that sucked the absolute SOUL out of my being and how GRATEFUL I am that THIS year I still have to pay taxes, but THIS time, I earned my salary doing something that I enjoyed doing and I can tell you THAT makes a HUGE difference!

What about you, are you paying taxes this year for spending 8-12 hours a day doing something that you ENJOY doing or something that you HATE doing?  If you are doing something you hate...what can you do to start changing that? What do you LOVE doing?  What are YOU passionate about?  How can you BEGIN taking steps towards turning that LOVE into your income?

Just something to think about...seriously.  What do YOU want YOUR story to be!?!?

cheers,

S.

You Want To Put WHAT WHERE!?!?

Did you know, that in the U.S. there are MORE than 3,000 different, perfectly legal substances that can be added to the food that WE EAT, to preserve it, color it...change its TEXTURE and increase flavors as well as some other things we won't even get into? Essentially, our FOOD abuses more substances than Amy Winehouse and Courtney Love...COMBINED!

You know I have mentioned it several times before but I'm getting ready to do it again... Here we go...
having your diet consist mainly of FRESH, WHOLE foods, preferably from local farmers and producers is your best bet when it comes to avoiding overly processed foods and some of the most dangerous additives you should definitely steer clear of!

The following list is what many consider to be the 12 WORST additives, the ones that should NOT turn up on food labels of anything you consume!

Propyl Gallate

This preservative, used to prevent fats and oils from spoiling, might cause cancer. It's used in vegetable oil, meat products, potato sticks, chicken soup base and chewing gum, and is often used with BHA and BHT (see below).



BHA and BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used similarly to propyl gallate -- to keep fats and oils from going rancid. Used commonly in cereals, chewing gum, vegetable oil and potato chips (and also in some food packaging to preserve freshness), these additives have been found by some studies to cause cancer in rats. If a brand you commonly buy uses these additives, look for a different variety, as not all manufacturers use these preservatives.


Potassium Bromate
This additive is used in breads and rolls to increase the volume and produce a fine crumb structure. Although most bromate breaks down into bromide, which is harmless, the bromate that does remain causes cancer in animals. Bromate has been banned throughout the world, except for in the United States and Japan. In California, a cancer warning would likely be required if it were used, which is why it is rarely used in that state.

Monosodium glutamate (MSG)

MSG is used as a flavor enhancer in many packaged foods, including soups, salad dressings, sausages, hot dogs, canned tuna, potato chips and many more. According to Dr. Russell Blaylock, an author and neurosurgeon, there is a link between sudden cardiac death, particularly in athletes, and excitotoxic damage caused by food additives like MSG and artificial sweeteners. Excitotoxins are, according to Dr. Blaylock, "A group of excitatory amino acids that can cause sensitive neurons to die."

Many consumers have also personally experienced the ill effects of MSG, which leave them with a headache, nausea or vomiting after eating MSG-containing foods.

Aspartame (Equal, NutraSweet)

This artificial sweetener is found in Equal and NutraSweet, along with products that contain them (diet sodas and other low-cal and diet foods). This sweetener has been found to cause brain tumors in rats as far back as the 1970s, however a more recent study in 2005 found that even small doses increase the incidence of lymphomas and leukemia in rats, along with brain tumors.

People who are sensitive to aspartame may also suffer from headaches, dizziness and hallucinations after consuming it.

Acesulfame-K

Acesulfame-K is an artificial sweetener that's about 200 times sweeter than sugar. It's used in baked goods, chewing gum, gelatin desserts and soft drinks. Two rat studies have found that this substance may cause cancer, and other studies to reliably prove this additive's safety have not been conducted. Acesulfame-K also breaks down into acetoacetamide, which has been found to affect the thyroid in rats, rabbits and dogs.

Olestra

Olestra is a fat substitute used in crackers and potato chips, marketed under the brand name Olean. This synthetic fat is not absorbed by the body (instead it goes right through it), so it can cause diarrhea, loose stools, abdominal cramps and flatulence, along with other effects. Further, olestra reduces the body's ability to absorb beneficial fat-soluble nutrients, including lycopene, lutein and beta-carotene.

Sodium Nitrite (Sodium Nitrate)

Sodium nitrite (or sodium nitrate) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. These additives can lead to the formation of cancer-causing chemicals called nitrosamines.

Some studies have found a link between consuming cured meats and nitrite and cancer in humans.

Hydrogenated Vegetable Oil

The process used to make hydrogenated vegetable oil (or partially hydrogenated vegetable oil) creates trans fats, which promote heart disease and diabetes. The Institute of Medicine has advised that consumers should eat as little trans fat as possible. You should avoid anything with these ingredients on the label, which includes some margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, bread and more. It's used because it reduces cost and increases the shelf life and flavor stability of foods.

Blue 1 and Blue 2

Blue 1, used to color candy, beverages and baked goods, may cause cancer. Blue 2, found in pet food, candy and beverages, has caused brain tumors in mice.

Red 3

This food coloring is used in cherries (in fruit cocktails), baked goods and candy. It causes thyroid tumors in rats, and may cause them in humans as well.

Yellow 6

As the third most often used food coloring, yellow 6 is found in many products, including backed goods, candy, gelatin and sausages. It has been found to cause adrenal gland and kidney tumors, and contains small amounts of many carcinogens.

It's True!

i saw this today on postsecret.blogspot.com
i felt like it was pretty relevant.
cheers,
S.

Sweat? Check! Laugh? Check! Live? Check!

This little video has made my day... hopefully it will bring a lil smile to your face as well...

Cheers!

S.

More than 200 dancers were performing their version of "Do Re Mi", in the Central Station of Antwerp. with just 2 rehearsals they created this amazing stunt! Those 4 fantastic minutes started the 23 of march 2009, 08:00 AM. It is a promotion stunt for a Belgian television program, where they are looking for someone to play the leading role, in the musical of "The Sound of Music".

Can I Get Some Fries With That Shake Shake Booty?

I don't know if it's because I'm just not FEELING that well or what... but i'm in a REALLY cranky mood and this article in the NY Times just managed to piss me off a little bit more.  The article basically says that at fast food restaurants when given the choice between french fries or the more "healthy" option... a salad, most people choose the fries.  YA THINK!?!?!?   Let's just pretend for a bit that FIRST off... most people concerned with health aren't frequenting fast food places to BEGIN with, I mean I honestly can't remember the last time I worked out with someone and the first thing we did afterwards was meet up at McDonalds for some healthy eatin'.  So with that in mind let's look at what I feel is the main reason for the fries dominance in this completely stacked deck.  Have you SEEN the salads at these places?  

While I commend these purveyors of crap food for adding salads to their menus I can't help but think that it was something totally cooked up in the marketing boardroom...NOT the kitchen.  Healthy food can and SHOULD be FRESH and full of taste and flavors, these tired little nasty things that come out in their plastic containers with their see thru lids and packets of Newmans Own are to be blunt...SHIT.  

This is what they would like you to believe their salads look like...

 

HERE is what the ACTUAL salad that you GET when you order one...

Yeah.... I'd probably be inclined to get the fries TOO!

Thanks for letting me rant just a little bit... let me know your thoughts on this!

IMAGINE.. Me... A SUPERMODEL!

For those of you who have been religiously  checking back every few minutes with bated breath and sweaty palms... the Fake Fried Chicken experiment last night went amazingly well... I pulled it off without a hitch.  Well, there was ONE hitch I guess, kinda.  I got so caught up and concerned with whether or not I was going to be able to make the CHICKEN that I forgot about actually having ANYthing else to go with it.  So while I was eating my delicious low-fat fake fried chicken, I was IMAGINING what all it WOULD have been good with.  I had imaginary mashed potatoes last night with imaginary green beans and imaginary deviled eggs.  And really that was perfect because my imaginary Venezuelan boyfriend Juan Jesus kept telling me just HOW good everything was when he WASN'T busy trying to make out with me. All in all it was a good night.

AND I discovered this morning just how close I am to being a SUPERMODEL...or at least... an imaginary one!

If Kate can do it SO CAN I!  

Fire And Monkeys

Anyone who knows me knows I love two things

 1) Monkeys that wear clothes and accept tips

 2) Trying out new recipes

Ok, NOW anyone who knows me, knows I'm lying, not about the monkeys of course... about the cooking.

But the inevitable has finally happened, much like Lindsay Lohan has grown tired of her pseudo lesbian relationship... I too have grown tired of the same stirfry I make every Monday night.  Yep, tonight I'm gonna go to the store, buy a bunch of stuff that I will most likely ONLY use for this one particular recipe, and give it a whirl.  

I'm a little nervous about the whole thing actually.  The last time I cooked I ended up actually learning 

 A) I HAVE a fire extinguisher 

and  B)  HOW to USE said fire extinguisher

Tonight's lesson is going to involve how to use a food processor.  Not only do I not know HOW to use one... I have actually never even SEEN one.  I have seen a PICTURE of one before, because I actually have one in the cabinet that I have never taken out of the box... It was from an ex-boyfriend, just like MOST of my kitchen accessories are, and surprisingly most of my socks... kitchen accessories and socks  left over remnants of past loves that have crashed and burned.  Unfortunately, I still have not acquired a MONKEY though!

ANYway.... I am going to paste the recipe in here so you can learn along with me and even give it a shot if you like and we can compare notes while we relax on the veranda with our lemonade and watch the children catch fireflies in the gathering dusk.

Wish me luck!

Oven Fried Chicken
Eating Healthy in 2009. Copyright 2006, Ellie Krieger, All rights reserved.

Corn cereal crumbs and crushed crackers create a delicious coating. The yogurt tenderizes the chicken. A light spray of olive oil before baking guarantees lightly crispy results.

Prep Time:15 min Inactive Prep Time: hr minCook Time:45 min
Level:
Easy
Serves:
6 to 8 servings

Ingredients
1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)
Directions
Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.

In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.

Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

Get Out Get Out Wherever You Are...

Get outside this weekend and do something physical.  Ride your bike, go for a walk or toilet paper the neighbors house.  Especially if your neighbor has a really loud Harley that he is obviously using to overcompensate for other shortcomings.  If you don't happen to have such a neighbor... contact me and I'll give you MY address, hell, i'll even throw in a couple rolls of Charmin just to add to the magic.

So, in closing, seriously... if you can move your body, first of all thank WHOMEVER you thank for the miracles in your life and then take it outside and let it get some fresh air and a little sunshine.

Take Care and We'll Talk Soon!

Cheers,

S.

Quick Six-Pack Abs!

Winter is coming to an end quicker than i can finish my 3rd Cosmo for breakfast. I'm just kidding about the Cosmos at breakfast...winter is not actually ending THAT fast! But the fact is winter IS almost over and as our thoughts turn to Spring and Summer and pool parties and swim suits... we quickly realize we are carrying around a little extra weight courtesy of staying indoors and watching The Golden Girls on DVD while eating Ben & Jerry's straight out of the container and enjoying Rose reminiscing about the good ol' days back in Minnesota. Or maybe that's just me.

Well, I am here to reveal TO YOU, RIGHT here, RIGHT now the secret to six-pack-abs and a slim, sexy summer ready body...

Introducing, for a limited time only.... The 50lb Fork and Knife!

Are you like millions of others and are tired of being able to eat your food too easily?  Do you often find yourself saying things like...If there was just a way to SLOW DOWN my food intake I could FINALLY get that modeling contract?

Well, look no further, we here at Sweat Laugh Live have searched high and low and are proud to offer you this exclusive offer!

All kidding aside...here is the REAL truth...

The truth about abs is that you have a layer of fat between the skin and the muscle, and it doesn't matter how many crunches you do, if you don't cut down that layer of fat, you'll never see your abs. You have to do exercises that are high in caloric expenditures -- compound joint movements like squats, lunges, lower body exercises that recruit a lot of muscle fibers because they're incorporating more than one muscle group. The overall result is that you burn more calories.

Abs are made in the kitchen, not with gimmicky ab machines.  The truth is most people need to concentrate a little harder on getting rid of the "KEG" so they can get to the "SIX-PACK."

Work Hard, Eat Well.... and if you really want a 50 lb fork and knife, I will be more than happy to ship them to you for 4 installments of only $19.95