Welcome Back Everyone!
Summer is officially here! I am in full swing with my exercise routine. Lately, I have been focusing on leg toning and it is starting to pay off a little at a time, but I am being patient because it is a long term approach to muscle retention and strength. I have included in my routine more leg work. Slowly, I am noticing the benefits of toning because I have more stamina.
Family Fitness: The other day our kids played racquet ball and basketball with Dad and Mom. What that meant is twice the workout for the adults. Therefore, it was twice the benefit to our health. Our kids began to explore and develop their own exercise regimen. We were very competitive on the basketball court but the importance of good sportsmanship and not getting upset over who won or lost is a challenge for our boys. My daughter attended a college sports athletic integrity camp for high school students, so her advice to her younger brother about team building and good sportsmanship came in handy as she counseled him on how to work together in team sports and yet have healthy competition. As parents, we teach our kids to compete as best as they can and leave the trash talking and attitude at the door but this time it was better coming from a sibling his own age.
I am shopping more cautiously and wisely. For instance with the high price of food and gas, I am making my food selections with healthy choices that are affordable. I interchange weekly between a high end food market and affordable food markets. This way, I can still eat healthy at a lower cost. Finally, grocery stores are making more affordable store brand foods that can match some of the brand name foods in nutrition value.
Black Pearl Reward of the Week:
Closing one door always open another. Never feel that you have lost or the door of opportunity has been closed on you. It is just another opportunity to be creative enough to dream and do something better.
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B.
Thursday, June 26, 2008
Wednesday, June 18, 2008
NBCD Weight Loss Journal Update - June 11th - June 18th
Welcome Back Everyone!
Last week was an active week and it looks like it will turn out to be an active summer. I could whine and pout about how I would like to rest because the kids are out of school and Dr. B and I do not have to rise and shine so early in the morning, but once again that dog gone positive attitude streak must prevail and take the view that the children's summer activities contributes to our active and healthy lifestyle. I have been swimming the past couple of Sundays with my family and it is an extra workout. I complete my regular workout early Sunday morning and we all got out of the house for an early swim and water fun at the campus recreation center. Later that week, I played a game of racket ball with Dr. B -- and folks I am getting better at the game and stretching a few muscles at the same time. I played it safe and was cautious about injuring myself by not being so overly competitive by not doing some kind of amazing dive or triple jump to get that blue bouncy ball. I decided my knees and ankles were more important than bragging rights. I always hydrate more often now with water or sports drinks such as G2 Gatorade or of course the Gatorade Tiger Thirst Quencher.
I have been consistent with the light continental breakfast and since the weather has been pretty warm, I have grilled on the George Foreman electric grill a lot more. I am not a sales pitch person for Tiger Woods or George Foreman, but I use their products regularly along with many others. So far, I have continued to grill yellow squash, zucchini and onions with Mrs. Dash Grill Mate Blends and a brush of olive oil.
A note on the healthier cake versions: I did make a strawberry Bundt cake. It was not from scratch just yet but instead of traditional vanilla icing. I used the reduced sugar vanilla icing and added orange food coloring to give the cake a festive look and added red and orange sprinkles for the kids. The cake was pretty decent. I will have to experiment next time from scratch with ingredients that include lactose free milk, my healthier eggs and other substitute replacements to lower the calorie count and increase the health value. I had only one slice while the kids ate the rest. I will keep you posted on the cake revisions.
Black Pearl Reward of the Week: If you can't beat them -- join them.
My kids are starting athletic activities earlier this summer than last year and normally I complain aobut the less turnaround time I have to rejuvenate so I decided to view it positively and become more active and become their exercise partner. Why not? What do I have to lose? Answer: I have everything to gain!
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B.
Last week was an active week and it looks like it will turn out to be an active summer. I could whine and pout about how I would like to rest because the kids are out of school and Dr. B and I do not have to rise and shine so early in the morning, but once again that dog gone positive attitude streak must prevail and take the view that the children's summer activities contributes to our active and healthy lifestyle. I have been swimming the past couple of Sundays with my family and it is an extra workout. I complete my regular workout early Sunday morning and we all got out of the house for an early swim and water fun at the campus recreation center. Later that week, I played a game of racket ball with Dr. B -- and folks I am getting better at the game and stretching a few muscles at the same time. I played it safe and was cautious about injuring myself by not being so overly competitive by not doing some kind of amazing dive or triple jump to get that blue bouncy ball. I decided my knees and ankles were more important than bragging rights. I always hydrate more often now with water or sports drinks such as G2 Gatorade or of course the Gatorade Tiger Thirst Quencher.
I have been consistent with the light continental breakfast and since the weather has been pretty warm, I have grilled on the George Foreman electric grill a lot more. I am not a sales pitch person for Tiger Woods or George Foreman, but I use their products regularly along with many others. So far, I have continued to grill yellow squash, zucchini and onions with Mrs. Dash Grill Mate Blends and a brush of olive oil.
A note on the healthier cake versions: I did make a strawberry Bundt cake. It was not from scratch just yet but instead of traditional vanilla icing. I used the reduced sugar vanilla icing and added orange food coloring to give the cake a festive look and added red and orange sprinkles for the kids. The cake was pretty decent. I will have to experiment next time from scratch with ingredients that include lactose free milk, my healthier eggs and other substitute replacements to lower the calorie count and increase the health value. I had only one slice while the kids ate the rest. I will keep you posted on the cake revisions.
Black Pearl Reward of the Week: If you can't beat them -- join them.
My kids are starting athletic activities earlier this summer than last year and normally I complain aobut the less turnaround time I have to rejuvenate so I decided to view it positively and become more active and become their exercise partner. Why not? What do I have to lose? Answer: I have everything to gain!
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B.
Tuesday, June 17, 2008
NBCD Weight Loss Journal Update - June 3rd - June 10th
Welcome Back Everyone!
Well folks, this past week and the weeks to come I am going to focus more on the exercise regimen of my weith loss journal. I have increased my workouts to a daily practice that consist of a full intense exercise session two to three times a week and the other days I will do up to 30 minutes of cardio such as a treadmill or stair climber with stretches. One of those days is designated for yoga, belly dancing or a balance ball stretch. As I get older, I need to stretch for a longer period of time to avoid the muscle stiffness that settles in during late evening. So now I am starting to stretch at night before bed. I find it helps calm the aches durng the night. You may be interested to know that on the superficial level to help eliminate cellulite, I have been testing out the Nivea Cellulite cream and patches on a daily basis. I do this along with toning the areas where cellulite goes such as the thighs. Dr. B and I was up late at night channel surfing and click on the Tyra Banks Show where she helped the Nivea company debut their cellulite product. Several models in all shaptes and racial background used the product and walked down the shows runway in swim suits presenting the product results to the studio audience. From each model's testimonial, it seemed to work. I am trying it out daily and I will let you know the results at the end of this weight loss challenge along with my overall progress.
The Forecast
As the weight loss challenge comes to a close, it is important for me and others to know that staying healthy is more important than the target weight goal. When you exercise of often you increase your overall health outcome. When you concentrate on healthy food choices, you decrease the negative aspects of poor health and therefore change your behavior. As I discussed in the beginning of my blog journal, I am on a journey for health first and to chart and change my behavior toward food exercise and I believe I am on the right track. The journey does not end when the challenge ends on July 1st, 2008. The journey begins by me paying attention to the past, living in the present and making the positive changes for the future. For further information, Dr. B's book "Food Choice and Obesity in Black America" is available for purchase at Greenwood Publishing (http://www.greenwood.com/) Greenwood Publishing or (http://www.amazon.com/. I will continue my recent customized health practice throughout the summer and start to blog online again in late September as we all prepare for the holidays with all its food temptations and hectic schedules. Look for our holiday cooking shows podcasts.
Black Pearl Reward of the Week (Credit to Dr. B for citing the following poem to his students for the past 22 yars. It was a card given to him by his parents!)
Follow Your Dream.....take one step at a time and don't settle for less, just continue to clim.
Follow Your Dream....if you stumble, don't stop and lose sight of your goal, press on to the top.
For only on the top can we see the whole view, can we see what we've done and what we can do, can we then have the vision to seek something new... Press on, and Follow Your Dream!
Poem source: Amanda Bradley
See you next week! Stay mentally, physically and spiritually healthy!
Mrs. B.
Well folks, this past week and the weeks to come I am going to focus more on the exercise regimen of my weith loss journal. I have increased my workouts to a daily practice that consist of a full intense exercise session two to three times a week and the other days I will do up to 30 minutes of cardio such as a treadmill or stair climber with stretches. One of those days is designated for yoga, belly dancing or a balance ball stretch. As I get older, I need to stretch for a longer period of time to avoid the muscle stiffness that settles in during late evening. So now I am starting to stretch at night before bed. I find it helps calm the aches durng the night. You may be interested to know that on the superficial level to help eliminate cellulite, I have been testing out the Nivea Cellulite cream and patches on a daily basis. I do this along with toning the areas where cellulite goes such as the thighs. Dr. B and I was up late at night channel surfing and click on the Tyra Banks Show where she helped the Nivea company debut their cellulite product. Several models in all shaptes and racial background used the product and walked down the shows runway in swim suits presenting the product results to the studio audience. From each model's testimonial, it seemed to work. I am trying it out daily and I will let you know the results at the end of this weight loss challenge along with my overall progress.
The Forecast
As the weight loss challenge comes to a close, it is important for me and others to know that staying healthy is more important than the target weight goal. When you exercise of often you increase your overall health outcome. When you concentrate on healthy food choices, you decrease the negative aspects of poor health and therefore change your behavior. As I discussed in the beginning of my blog journal, I am on a journey for health first and to chart and change my behavior toward food exercise and I believe I am on the right track. The journey does not end when the challenge ends on July 1st, 2008. The journey begins by me paying attention to the past, living in the present and making the positive changes for the future. For further information, Dr. B's book "Food Choice and Obesity in Black America" is available for purchase at Greenwood Publishing (http://www.greenwood.com/) Greenwood Publishing or (http://www.amazon.com/. I will continue my recent customized health practice throughout the summer and start to blog online again in late September as we all prepare for the holidays with all its food temptations and hectic schedules. Look for our holiday cooking shows podcasts.
Black Pearl Reward of the Week (Credit to Dr. B for citing the following poem to his students for the past 22 yars. It was a card given to him by his parents!)
Follow Your Dream.....take one step at a time and don't settle for less, just continue to clim.
Follow Your Dream....if you stumble, don't stop and lose sight of your goal, press on to the top.
For only on the top can we see the whole view, can we see what we've done and what we can do, can we then have the vision to seek something new... Press on, and Follow Your Dream!
Poem source: Amanda Bradley
See you next week! Stay mentally, physically and spiritually healthy!
Mrs. B.
Saturday, June 7, 2008
NBCD Weight Loss Journal Update - May 27th - June 2nd
Welcome Back Everyone,
Last week, I talked about getting a fresh start to my diet with a continential breakfast. So what does that mean? Basically, I choose a cup of fresh fruits, tea, decaf coffee and one low calorie pastry, bagel or biscuit. Of course, customize it to what geographical area you might find yourself in when you travel since you will find most continential breakfast served in hotels or on airplanes. I have just adapted a portion of this breakfast to home because you quickly put it together in the morning and get your metabolism going for the day. In the past week, I have added more green tea and grapes and my regular potassium filled banana for fiber. I usually have to break up my fiber intake throughout the day in order to meet the daily nutritional and health value that fiber adds to the body. Although I was not a fan of breakfast in my younger days, I now realize it is an important part of my food intake. The traditional breakfast is fine as long as I go easy on heavy foods. On the weekends, I like the turkey sausage links and turkey bacon and a bowl of cream of wheat or grits. Some folks like the original sausage and bacon but I think having a smaller portion of these food choices is best. So no matter what you try for breakfast and your taste will change along with new trends, one thing is for sure: A well proportioned healthy breakfast is good for the body.
On the exercise tip: I am working hard on gradually increasing and varying my workouts. Now that the weather is warmer, I am going to get back to playing tennis. Next week, I am going to get a good work out by playing racquet ball with Dr. B. I have not played racquet ball in a while so it will be interesting but fun moving muscles that I have not used in a while but I will take it a day at a time and use wise judgement by listening to my body and slow down when I over exert myself. The preservation of my health and quality of life is a very personal and unique journey, so I need only to please and compete with myself.
Black Pearl Reward of the Week: I mostly choose to stretch my sore muscles and use body soaks instead of taking a medicated pain reliever for those small aches. It was a natural way of paying attention to my body and I slowed down to listen to what it was telling me.
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B.
Last week, I talked about getting a fresh start to my diet with a continential breakfast. So what does that mean? Basically, I choose a cup of fresh fruits, tea, decaf coffee and one low calorie pastry, bagel or biscuit. Of course, customize it to what geographical area you might find yourself in when you travel since you will find most continential breakfast served in hotels or on airplanes. I have just adapted a portion of this breakfast to home because you quickly put it together in the morning and get your metabolism going for the day. In the past week, I have added more green tea and grapes and my regular potassium filled banana for fiber. I usually have to break up my fiber intake throughout the day in order to meet the daily nutritional and health value that fiber adds to the body. Although I was not a fan of breakfast in my younger days, I now realize it is an important part of my food intake. The traditional breakfast is fine as long as I go easy on heavy foods. On the weekends, I like the turkey sausage links and turkey bacon and a bowl of cream of wheat or grits. Some folks like the original sausage and bacon but I think having a smaller portion of these food choices is best. So no matter what you try for breakfast and your taste will change along with new trends, one thing is for sure: A well proportioned healthy breakfast is good for the body.
On the exercise tip: I am working hard on gradually increasing and varying my workouts. Now that the weather is warmer, I am going to get back to playing tennis. Next week, I am going to get a good work out by playing racquet ball with Dr. B. I have not played racquet ball in a while so it will be interesting but fun moving muscles that I have not used in a while but I will take it a day at a time and use wise judgement by listening to my body and slow down when I over exert myself. The preservation of my health and quality of life is a very personal and unique journey, so I need only to please and compete with myself.
Black Pearl Reward of the Week: I mostly choose to stretch my sore muscles and use body soaks instead of taking a medicated pain reliever for those small aches. It was a natural way of paying attention to my body and I slowed down to listen to what it was telling me.
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B.
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