Click for Calcium and Vitamin D rich foods
So lately it feels as though most women I know are told by their doctors that they are vitamin D and/or calcium deficient. I was told that in the last year. I thought I ate healthy so that was taken care of. I hate taking those big horse-pills and told the doctor so. She suggested that I take those chocolate chew vitamins for D and Calcium. Guess what? Yep, mine have corn syrup, sucrose, nonfat dry milk (trying to not do dairy), and corn syrup solids – whatever that is. oh yeah, and soybeans. scary. And that was the better of my choices in the pharmacy area.
So as I mentioned if you are trying to avoid dairy products like I have been, what do you do to combat this deficiency?
I thought I’d look into what foods I can eat (that aren’t dairy) that are rich in these areas. Click on the link for a list. I love a lot of the ideas, and I will be more aware to eat the yellow of my egg too…and I may just decide that swallowing the horse-pills are worth it. yuck. Let me know if you have any sneaky tricks to get those vitamins in.
Sore at all?
If you are not sore, it’s probably time to amp up your weight tonight or next workout. If you are sore, good for you. Your muscle fibers are repairing tiny tears, and growing back stronger, so next time you pull-up, you will be able to do more before fatigue takes over. If you are sore, check out the link, and make sure it’s a good sore, not pain. Remember swelling is pain. And it’s ok to take an aleve once in a while.
If you are sore all the time, this isn’t great either. Are you giving your body one day of rest? And by rest, I mean walking your dog, etc. I don’t mean do nothing! 🙂 Rest is when your muscles repair themselves and grow back stronger. If you continue to tear your muscle fiber day after day with no rest, you will most likely end up injured. Then you really will rest, for weeks longer than you planned on every resting!
and expecting different results.” – Albert Einstein.
That’s why we need to shake it up. Maybe you fell off the track over the weekend, had a birthday, or just slipped up – by accident or on purpose. Doesn’t matter. Today is a new day. Monday. Get back on track. Right now. No more excuses. In 4 days, you get measured. It’s flying by. Don’t be insane. Do a new thing. Dig deep. If it were easy, EVERYONE would do it. It’s not easy. Planning meals ahead. Working out EVERYday. Reading ingredients. Cooking real food. It all takes time. But you got this. By now you know how.
Come back tonight, refreshed, and ready to hit the weights hard with a high heart rate, committing everything you got to the best 30 minutes of your day. Cardio and strength together. Brilliant. Two for one.
I saw and heard about your food logs. AWESOME. You are so knowledgeable. Put what you know into practice and remember Albert Einstein…he knew a few things. 🙂
Why are we doing this again?!
I needed a little reinforcement today, so I had to go back to the basics. Maybe you are feeling the same way? Click on the link above for encouragement along the way…
My Fitness Pal app
Click on the above link to sign up and keep your food logs in this cool app. We can even be friends on the app if the group wants this.
If you prefer paper, use the post below this one to download the food diary paper.
Either way, be ready to share your food logs Saturday morning after the workout at the park. Be sure to take in enough calories that you have energy to work out. You need to definitely eat something – protein and a carb – between lunch and the workout at 6pm.
Sugar is sneaky, mean, and everywhere. I mean she gets you hooked, and coming back for more by the age of two. Ugh. I have a constant struggle with sugar. I can’t shake sugar. I crave sugar. And it’s on EVERY label – at least it feels like it each time I do this clean eating thing.
When I say sneaky, I mean, first or second ingredient, or hidden in the form of corn syrup, or something ending in -ose: fructose, maltose, gotta-have-it-bad-ose. Anyway, I absolutely LOVE that we can eat a burger or turkey burger on this plan (san bun please). The first time I tried it though, I reached for the ketchup…which brings me to my sugar point. Are you kidding me?! There’s that bitch, Sugar, AGAIN. What about all that press about lycopene? Doesn’t that balance out the high fructose corn syrup, AND corn syrup (like the first one wasn’t enough, Heinz)?!
It was then that I heard the voice of an angel, in the form of my friend, Ladd, who said, “I always put guacamole on my turkey burgers.” BRILLIANT. You probably already do that. I don’t know that I’ll ever go back. It is absolutely yummy.
And if you are reading this, Ladd, you changed my life. I having a love affair with Guac, now Sugar; too bad.
Top left is hard boiled eggs for the next few days, bottom left is roasted veggies (recipe so so easy – here on the blog), in the middle is salmon covered in chopped hazelnuts, and on the right is baked chicken with olive oil and chicken rub spices.
click on Starbucks nutrition…
So when I visit my little brother in NYC the calories are on the menu or the board in Starbucks (and other restaurants). I can read them while I stand in line…and then, change my mind. Know what I mean? Since restaurants aren’t required to do that here in the Carolinas, I visited the Starbucks website…and it might be time to re-think my calorie choices…how about you? Check it out. I’m going have to do an extra 15-20 minutes of cardio today to work off this morning’s caramel macchiato…