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What's For Dinner?

6/29/2015

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Holy crap! I workout everyday.I do strength training and cardio but my weight either doesn't change or it just keeps going up. What gives?

How many times have trainers/instructors heard those phrases? Answer: each and every day.

Exercise is, of course,very important but it isn't the only component to a healthy weight and body. People forget about (or don't want to think about) the nutritional aspect of fitness.

The equation is simple people, calories in vs. calories out. If you want to lose weight, you need to ingest less calories than you burn off. Plain & simple. Move more, eat less.

Well, for us baby boomers (people born between the years 1946-1964), thats tough. We were always reminded by our parents that they grew up during the great depression and you need to eat everything on your plate. There was also the starving children in Ethiopia or China or wherever. By the way, don't get all huffy with me, I do take starving peoples anywhere very seriously. But these are the ideas we grew up with.

We ate everything we could when we were kids 'cuz we never sat still.  So now we don't move as much as we did as kids, we go to the gym or whatever to get some exercise for about an hour. We don't get recess at work, right? Ahhhh, the real world, LIFE. But we still have that way of finishing everything on the plate mentality. It's a hard one to break. Believe me,I know.

I remember living with my mom when I first moved out to Tucson before I found a place of my own. I was a bit larger than the average fitness bear and Mom reminded me of that issue repeatedly. BUT! She would cook 6 chicken breasts and a load of potatoes and then say to me, " Oh, why don't you finish these chicken & potatoes so we don't have to have left-overs?" Say what? "NO."  We'd actually get into a little battle about it.

First of all, it was just the 2 of us so why so much food? Second, I don't want that much food at 1 time. 3rd, what the hell is wrong with left-overs?

I had finally gotten to the point of eating to satisfied rather than stuffed & uncomfortable. That was tough. Some people say to just eat 1/2 of whats on your plate and that works for some but I would prefer to just put that 1/2 amount only on my plate so I don't see it.

I'm not a big fan of diets, especially since I got interrupted while writing the word 1 day and looked down to see "die-t." Wow! I try to eat very well nutritionally but still have difficulty dropping these annoying lb"s.

I don't just sit around eating bon-bons all day but what gives? somehow my doc thinks I'm still getting too much sugar in my diet which, according to him, stops the fat burning process so he suggested I try a more Paleo type way of eating for awhile. No grains, no starchy carbs and very little fruit. AAAGGGGHHHHHHH!

I'll give it a try though. I doubt that I'm going to go full out with this though but I will do a lot towards this end. We'll just have to wait & see how this goes. I would love to drop a bunch of #'s bedore my vacation with sis. as well as for my own happiness and well being.

Wish me luck and I'll keep ya'll posted on my progress. I've got a lot of salad makings, a lot of meat in the fridge and put the bread in the outside fridge. I've made a pot roast yesterday and will take some of that to work today.

Have a safe 4th of July everyone. Celebrate love!

Keep dancing and peace out



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June 21st, 2015

6/21/2015

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Whew, our temps. have been in the 100's for 5 days now with no real relief in sight. It almost hurts your throat when you walk outside and breathe. I wrote last time about hydration/de-hydration and now I'm gonna write about sunblock to protect your skin.

I'm pretty lucky to have an olive complexion but I can burn out here in Tucson like anyone else. When I'm teaching out at the pool, I do put on some facial moisturizer with SPF 15 in it. I wear a wetshirt to protect the upper body, over my suit.

I dab it on my face and let it soak into my skin rather than rub it in. I also apply it about 15-20 minutes prior to going out in the sun. Folks, it won't do you much good to lather it on and immediately jump in the water!

I know there's a lot of SPF factors out there but some things you want to look for in your sunblock are zinc oxide and/or titanium dioxide. Make sure it also says "broad spectrum."
Anything over 50 SPF won't be any better, just sayin'.

If you get an allergic reaction, it probably isn't the SPF but some of the other ingredients in the product such as fragrance or coloring.

When you do get out of the water, re-apply the sunscreen/sunblock. Do that also when you sweat. Make sure you dry yourself off first though. No block is waterproof but many are water resistant so keep that in mind as well.

Hey! Don't forget your eyes either. they can and will get sunburned so wear your sunglasses. Out here in Tucson, you can feel the heat rising off of the sidewalks and asphalt as your walking so protect those beautiful eyes while you're out there.

Wear light, loose clothing and a hat if you've got 1. If you don't ...go out and get 1 for heaven's sake. Take care of your skin. This,Tucson, is the skin cancer capitol of the U.S.
Now for the beauty aspect, you don't want to look like a dried up prune do you? Hell no!

Protect yourself, inside and out. Sunscreen, protective clothing and stay hydrated.

Keep dancin' people and stay safe out there.

Peace

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the heat is on! Pant, pant, pant.

6/12/2015

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Monsoon season is here. Temps are gonna be in the triple digits now for some time. We Tucsonans have quickly become spoiled to the milder than usual temps we've had this year so far. I know, the rest of the country has been through hell this year. Well, ours has arrived, hell that is. It's expected to hit 107 degrees by Wednesday. Holy crap thats HOT!

Of course I'll be out at the pool teaching during the worst of it almost every day. I'm doing my level best to not get so dark this year but I'm already quite the brown berry right now. I wear a wet shirt out there and I put sunscreen on my face before going out there but it doesn't keep me from gaining a boatload of color.

People laugh at me when I tell them how dark I can get. They just don't believe it until they see me at the end of the summer. Now, don't get me wrong here, I'm not ashamed of being dark, it's just crazy and not so good for my skin. I'm no spring chicken anymore ya know. I am lucky to have olive skin so I really don't burn but it still isn't good for ya, ya know.

It gets so hot here in Tucson that you actually see those air waves when you go outside. I thought that that was just what happened to film or a photo effect but nope, it's for real.

I also see a lot of people suffering from de-hydration this time of the year. Trust me, if you've never seen a person go into de-hydration, you don't want to. It's scarey. For both of you. Luckily, it's an easy fix but you have to re-hydrate slowly. I have seen it  happen once and I don't wish it on anyone, ever.

The body begins to shut down all non-essential body parts, such as the limbs, to keep blood & oxygen going to the brain and you go into a full body cramp. If you've had a cramp you know how painful that is. Now imagine your whole body in 1. It's terrifying.

Some of the symptoms of de-hydration include nausea, sweating, dizzyness/light-headedness, minimal urine output, rapid breathing, cool extremities, dry mouth, fatigue, urine turns a dark yellow, can seem to be delirious or become unconscious, muscle cramps, constipation (Yikes!), skin elasticity loss, lack of tears along with dry mucous membranes, you feel "parched."

However, the last one the feeling of being parched will, typically, mean that you're already in de-hydration.

Some of those aforementioned symptoms may be caused by other issues as well but if any of these are left without some sort of attention, it could lead to heat stroke and death so pay attention to your body.

Stay hydrated! We've all heard that we should ingest 8 glasses of 8oz. of water each and every day. BUT, if you exercise or do manual type labor, you need to increase that consumption. If you exercise over 60 minutes, you should consume 7-10 oz. of water every 10-20 minutes of  exercise.


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I keep saying water, yes, because its the best to replenish your bodys' supply. We're not made of sports drink, coffee or soda but are made up of about 70% WATER!

Now, don't get me wrong, I do drink coffee, I do drink lemonade, I do drink an occasional soda but what we really need is water. 
I didn't like drinking just plain water for the longest time, actually, most of my life . But having moved to the hottest place I could find  (not really but I don't care much for Phoenix!) I needed to change my habits and now drink lots of water every day along with my coffee. I keep a bottle of water by my bed every night and always have my water pitcher filled in readiness.

Don't forget your animals here either. They don't have the ability to sweat as we humans do and need to have plenty of fresh water at the ready for them to lap up. I have 3 bowls for them. 2 inside and 1 outside. And... please ... don't leave them or your kids locked up in the car.

Stay well, well hydrated and healthy, keep dancing.

Peace
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finding Peace

6/7/2015

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It's been a few weeks since I've posted anything, I know. I finally realized just how depressed I was. It's been quite an emotional year so far foe me. From learning of Putneys' having cancer and impending death to my friend disappearing and finally finding her body to my grand-niece being born (a seriously happy occasion) spraining my ankle the day of the dance recital, my party preparations, the decision to put my beautiful Putney down and then doing so and so on and so on. I was an emotional wreck. Too much, too much.

I realized that I was going to need to do something to get myself out of it. One thing I've decided to do was to wear more color everyday. My work uniform is black bottoms and dark grey top, depressing. I realized that I was in such a funk that I wasn't even changing out of it to teach many of my classes so that had to change. ...And it has. I've bought some new workout tops and sport bras and a new coverup top top and light sweat pants. I feel better already.

I've adopted another dog. she's a 6-7 year old named Delilah. I'll change it a bit later though. It said she was an Akita, but she's not. She's 1/2 the size of an Akita and has longer fur. A friend saw her picture and thought she looked like an Elkhound. I'd never heard of an Elkhound so I looked it up. Yes, she does look like that. And.... they are in the same family breed as an Akita. Spitz. The description fit her to a tee. So thats what I think.

She's pretty scared but I've had her for a week now and she's slow;y coming around. Poor Cray-ray isn't too happy with this addition to the household but he'll get it soon enough. So this makes me happy to have another pet in the house. She's so dainty like a little princess and thats what I keep calling her. She daintily slips a piece of chicken out of my hand when I give her a treat, Rowdy snatches it. It's like she tippy-toes when she walks too.

Of course depression can screw up your immune system and I got sick last week. Ugh! I woke up with 1 side of my throat extremely sore 1 morning, the next it was the other side of my throat and my R ear. I was home for 5 days. I will say that I do go out to see the Gipsy Kings 1 night with my sis. We had those darn tickets for 3-4 months and I've always wanted to see them. I wasn't going to miss this no matter what. So there. Sue me. Besides, it felt great to get outa my house. They were great, by the way. So well worth it.

I go back to work today but I'm still not 100%. I'm still coughing and hacking and sneezing but I don't believe I'm contagious anymore, and I need to do something. Went to the clinic and they said they thought I had a viral cold. Yuck.

Many things in your body can affected by depression and once you recognize the problem you have to take action to get out of it. If necessary I'll go to my life coach for some help but as for now, I'm gonna try on my own. I do feel better already with my family and Delilah and my grand niece around. Wearing clothes that make me feel brighter and getting out again are all ways to remove the funk from my face.

Stay well everyone. Keep dancing.

Peace
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    Judi Edelen

    Fitness trainer/instructor

    Welcome to my website. In my blog I'll be sharing some of my events in fitness, family, work, life, weight, knees, workouts, food, dating and safety. I usually post about once a week or so. I hope you come back for more info and comment on what you like & don't like for that matter! I'd love to hear what you have to say. Please check out some of my other pages & tell me what you think. Thanks for checkin' in.

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