Tuesday, March 27, 2012


THAT NAGGING INSOMNIA MONSTER CAN BE A REAL BITCH....  so let's quiet the monster down with a few more natural ideas ...

There is proof that eating certain things with in a couple hours of bedtime can help increase your chance of a deep full nights sleep...
The only thing I have tried is the instant oatmeal..  call me Bonkers but it does work.. eveytime I eat packet of low sugar oatmeal before bed ( about an hour or so)... I sleep solid at least for 6 hours which is awesome for me...  Check out the ideas I found online that might also be of help.. some are a little different and some are easier to find... found on Men's health and Dr. Oz.


Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.

OATMEAL WITH SLICED BANANASleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.

1 CUP OF PLAIN YOGURT WITH 2 TABLESPOONS MIXED NUTSScientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you're best off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It'll reduce the residual stress you feel later in the evening, meaning you won't replay your day over and over again in your head as you try to fall asleep.

Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acidresponsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though-the protein in the turkey might offset the tryptophan's benefit.

A HANDFUL OF PRETZELSPretzels are a low-calorie, low-fat source of carbohydrates, which will make you feel sleepy, but won't pack on the pounds or give you belly-aching indigestion.
Related: Check out which pretzel made it onto our list of the 125 Healthiest Supermarket Foods in America. 

It's called a "nightcap" for a reason--a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people's blood vessels to relax--but two began to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.

Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime, in case you feel a small jolt of energy from the sugar. There's not enough to keep you up all night or destabilize your blood sugar levels.

Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you're stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.

The following are simple, tasty and nutritious options to help you get the 7-8 hours of sleep that are so critical to your health:

Food SnoozeBananas
Bananas are chockfull of potassium and magnesium, which both help to relax your muscles to give you a peaceful night’s sleep. Bananas also have the added benefit of helping to lower your blood pressure while you sleep.

Food SnoozePopcorn
Popcorn with parmesan cheese provides a delicious combination of carbohydrates and dairy. Dairy has tryptophan in it, which is a precursor to a sleep-inducing hormone, and the carbohydrates in the popcorn help your brain absorb tryptophan better. For simple instructions to make light, homemade popcorn, click here.

Food SnoozeChia Seeds
Top your salads with chia seeds; they contain the sleep-inducing amino acid tryptophan. The tryptophan in chia seeds, like in turkey, raises melatonin and serotonin levels, which promotes stable sleep. With more than twice the tryptophan of turkey, you’ll need just 2 ounces of chia seeds to help you snooze.

Food SnoozeCheese and Crackers
Cheese and 100% whole grain crackers are your best bedtime-snack bet. The whole grains help produce serotonin. Cheese, like other dairy products, contains tryptophan. Together, they make for a winning combination.

Food SnoozeSunflower Seeds
Relax before bed with a sunflower seed snack. Full of the amino acid tryptophan, sunflower seeds can help you manage stress and will stimulate the chemicals in your brain that get you to doze off. 



Friday, March 23, 2012


So I wake up with a whooper headache.... Steve gives me some bread .. and some advil... headaches backs off leaves a headache hangover though... get up .. get dressed ..  starts storming out .. let the dogs in... let the dogs out.. let the dogs in.. Bazzie decides to leave a deposit inside rather than out.. clean that up..  the other two are frightened of the storm... one wraps herself around me while I am trying to sit in my chair...the other shivers at my feet.. stil storming.. finally stops... let dogs out..  starts storming again let dogs in... Giving up on vacuming house.. trying to do laundry and dishes.. need a nap...sigh..

Wednesday, March 21, 2012

Back Back Back

Finally HOME YAY!  50.00 bucks poorer and some slot machines in Vicksburg Miss. are very happy... boo...
Did fair with my eating ... the food show was a zoo.. and for a historic town there is no place to eat.. no .. seriously  Waffle House  , Sonic.. .KFC  and a few other places and one fancy and I use that term VERY losely place called Rustys ... none with good choices.. GOOD CHOICES BEING MY KITCHEN... so I made due.. not happy but not sad... glad I am home..
Created my own version of a quissadella tonight... used 2 90 calorie Mission Flour Tortilla,  sauted vidalia onions with spinach and tomatos and red pepper.. and 1/4th teaspoon Olive oil for sauteeing veggies... I made a small amount of veggies.  and I used a little light shredded cheddar cheese too.. I put the veggies on a plate once they were done, then I took one of the tortillas and heated it up placed veggies on top of that sprinkled a little cheese on put the second tortilla on top of that.. flipped it made sure the cheese had melted and  there was my dinner.. fast tasty and made in my kitchen...  So glad to be home.. been up since 3 am... just not able to sleep looking forward to a good sleep and a good work out in the gym as well..
Rock on  ~

Friday, March 16, 2012


I really like the app there is only one thing I do not like is when you record your exercise it ups your caloric intake and totally confuses me.. So I am not going to record my working out anymore and just use the app and program to record food intake ...  9 pounds down ( technically its 8.6  but the gadget apparently does not get that specific.. and I am also using naked weight now.. since ... welll that's actually what I weigh.. I migh move my Weigh  Ins to once a week now.. and when I go to my class weigh in there for her records every 2 weeks ...   Otherwise life goes on..

Wednesday, March 14, 2012


1) RICK SANTORUM WINS ALABAMA PRIMARY   SUCKS SUCKS SUCKS... I hoped the republicans of this state were smarter .. apparently not... totally suckdom... however I did not vote.. so I guess I should not complain if i was registered as a republican I would have voted for Newt... at least he has fresh ideas and  gets many of the issues at hand..

2)  GETTING A NEW HANDICAP PLACARD RX  but having to go to the county courthouse to stand in line for .. ohhhhhhhhhhhhhhhhhhhhhhhhhhh 10 hours.. fuck that shit... not sure what to do.. my first one was 10 months ago and I went into the courthouse downtown and they put me in the front of the line and had me go see a lady standing at a podium and i got the placard.. now apparently there is one line into the courthouse and you stand in it... so thats at the downtown courthouse at the courthouse in bessemer lines form at 6 am and they do not let up.. no good time to come.. this sucks...


SO hoping the weight loss and exericse will help with everything... the placard did make it easier for me... but i really do not know if i want to spend  a day at the courthouse waiting for another one... crazy shit..

Othewise its all good... eating is on target .. missed a couple work out days today and tomorrow will be back on track Friday I think Friday I may go swim.. the doc really wants me to get in the water... so i may start once a week at the pool for now..

Well off to see the wizard
Have a great day~

Tuesday, March 13, 2012


I do not know if its funny or sad.. but to give a great example I was  heading out of the gym this morning.. and a lady was in front of me.. in her clicky high heals. .perfect legs.. perfect body.. with her expensive gym bag over her shoulder and her power suit with just the right hint of sexiness was in front of me.. everything was perfect by apperance .. on the other hand you have me who sort of reminds me of a tree stump .. yeah I know that sounds a bit harsh but it seems pinpoint accurate to me.. I am short.. I a large.. I am sturdy... granted I am not rotting out yet.. so I am not a rotting tree stump but a sturdy one.. I do not think if I weighed 90 pounds I would think any different.. I will always be short.. I will never be petite .. I have large bones.. which I am often told plays to my advantage ... meaning i do not have to lose as much weight as a small boned person would in order to look good and be healthier.. I can carry more weight cuz I am sturdy LOL.. sigh.. I thought about my wiggly ankles in those spiked black high heels and I knew that was never a possiblity ... I thought about the fitted power suit and the skirt with the perfect amount of leg showing.. and I thought to myself if she breaks a heel she is going to be in a pissy mood..  she really was not teeter tottering much.. I would have.. she must have strong ankles...  me I have wobbling ankles.. deal with chronic pain and fibromyalgia.. so far it has not killed me or withered my spirit.. I am there almost 5 days a week.. doing what i can to get healthier with out hurting myself....
  I got some great training on some upper body stuff to start incorporating into my exercises today..
I see the bone doc tomorrow at 8am to reeval ... hopefully all will be good..
Still have not braved adding the spinach to my afternoon fruit based smoothie... will attempt to try it soon..

Monday, March 12, 2012


Started the day with my usual smoothie..  tasty... 2 hours later I had a bordens string cheese... 2 hours later I had my lunch.. just a baked potato with a little light shredded cheese,  some plain fatfree  yogurt .. 2 hours later I had a  smoothie.. 1 cup trop 50 oj no pulp,  a handful frozen strawberries, a handful of frozen mango, a handful of fresh blackberries.. it was delicious.. for dinner  we are having tomato salad, baked chicken parmesean, ( low fat version)  cauliflower too.. should be tasty..
busy day in the office trying to get prepped for upcoming food shows.. and rainy yuckiness outside..

Looking forward to tomorrow as I am meeting with my trainer to get some new ideas for upper body work out.. since I have just been doing cardio.. thought I would change it up a bit.. yay for changes..
Hope all is right in your world..

Thursday, March 8, 2012


WELL getting ready to feed the pups before the weather changes... and make dinner.. on the agenda tonight is another attempt at cilantro lime tilapia tacos minus chemical burns..

not much rocking my world.. pretty quiet right now...   hit the gym earlier this a.m. and been working ever since .. am pooped now... 

Tomorrow is Friday YAY... looking forward to finishing up the week day and a peaceful weekend I hope...

Wednesday, March 7, 2012


Hi folks,
had a great work out this morning backed off 5  minutes and did not get as far but still a great work out and much less fatigue and pain as the day is wearing on... funny how just that 5 minute add made such a difference and reducing back solved it..

Well my topic for today... is since its National Nutrition Month I feel its a great time to talk about food .. and portion control.. there are some fabulous websites out there just waiting for you to take advantage of some great information...




AT THE GYM TODAY  they had a huge nutrition display .. with all types of guides and brochures..


4Build a healthy plate

Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options.

Make half your plate fruits and vegetables.

Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.

Eat fruit, vegetables, or unsalted nuts as snacks—they are nature’s original fast foods

Make at least half your grains whole.

Choose 100% whole-grain cereals, breads, crackers, rice, and pasta.

Check the ingredients list on food packages to find whole-grain foods.

• • Vary your protein food choices.

Twice a week, make seafood the protein on your plate.

Eat beans, which are a

natural source of fiber and protein.

Keep meat and poultry portions small and lean.

• • •
Look out for salt (sodium) in foods you buy—it all adds up.

Compare sodium in foods like soup, bread, and frozen meals—and choose the foods with lower numbers.

Add spices or herbs to season food without
adding salt.

• •

Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don’t count every calorie.

When eating out, choose lower calorie menu options.

Check posted calorie amounts.

Choose dishes that include vegetables, fruits, and/or whole grains.

Order a smaller portion or share when eating out.

enjoy your food, but eat less

Take the time to fully enjoy

your food as you eat it. Eating

too fast or when your attention is

elsewhere may lead to eating too

many calories. Pay attention to hunger

and fullness cues before, during, and after meals. Use

them to recognize when to eat and when you’ve had


make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables like

tomatoes, sweet potatoes, and broccoli, along with other

vegetables for your meals. Add fruit to meals as part of

main or side dishes or as dessert.

some good basic advice ~

• • •

Tuesday, March 6, 2012


 THINGS TO MANAGE TEMPTATION  ( borrowed from Spark People) :

Take a deep breath. When you're stressed or anxious, instead of reaching for a bag of
chips, focus on your breath. A few slow, steady breaths through the nose can calm frazzled nerves. Add a mantra: Inhale peace, exhale tension.

Craving something creamy? Go for Greekstyle yogurt. Even the fat-free varieties are thick, rich and creamy--with a bit of tang for extra flavor. Use it to top tacos, mix it into smoothies, or lightly
sweeten and put a dollop on fruit.

Track your calories. Knowing that you have to log that candy bar, extra-large fries or second can of soda means you'll think twice  before chowing down. Look up calorie counts of junk foods to help  discourage cravings.

( JUST BECAUSE YOU CAN TRACK DOES NOT MEAN EAT IT.. YOU ( yeah you with the funny hat on)  JUST SAY NO! ~ )

Drink water.  Thirst is often mistaken for hunger. When you feel an overwhelming urge to snack, drink a glass of water and wait 20 minutes. Your "hunger" pangs will likely recede.
Start a new hobby.
Many people eat when they're bored. Whether you take up knitting, table tennis or scrapbooking, finding something to do with your hands and your
mind can help you quell the urge to graze or binge.

Monday, March 5, 2012


So ya know how you try somethng .. and then just go .. nope never gonna do that again... we tried the shirataki noodles and made a skillet tuna cassarole...  98 % fat free cream of mushroom soup,  albacore tuna packed in water, and the noodles.. THOSE THINGS ARE GROSS .. the noodles that is.. they are tofu noodles.. and just not right.... rubbery in texture I guess you  could say... Hungry brags about them often and says how great they are... well.. we did eat our dinner but  the recipe is not a keeper... So ya live and learn and try new things.. tomorrow night.. Good old trust worthy.... salad and chicken rolitini... we know thats delightful!
Going to start getting up at 5 instead of 530 and getting to gym by 530 ... I want to get the earlier start to increase my work out time from 35 minutes to 40 minutes.. 3 weeks ago I started at 30 minutes and could not hold at level 7 on the bike nor could I keep the rpms up... I was lucky to get to 5 miles.. now I am pushing 8 miles in 40 minutes.. rpms between 65 and 75 and I even tried level 9 a couple times..so getting better and stronger.. pleased indeed..
Life goes on... working hard.. getting prepped for several up coming food shows..
taking it all as it comes..
Rolling with the week with the one I love...

Saturday, March 3, 2012


SO THE STORMS BLEW THROUGH... BOY ALABAMA HAS BEEN HIT BAD LATELY.. we had a store run on our way to Auburn to see Steve's daughter... WE went in .. the store is in Dadeville Alabama....Steve did his work there... and while  we were there they started boxing up over 150 lunchs for the Power Co.... who was there repairing lines after last nights tornado.. that poor area has been hit 3 times in less than one year... so we stayed and helped box up the lunches... chicken fingers.. chips , bread and a  cookie... The power company reps were grateful... we left when the work was almost done... and moised on up the way... We had a lunch at Earthfare... I tried a curry based soup that was great ... Steve had a wonderful jerk chicken sandwich I had a bite of otherwise my lunch was suckalisicous..I had asian thin noodles cooked in soy ginger and other root spices.. and 3 pieces of grilled thai chile tofu.... the tofu was okay the NOODLES were over salted and it was not just the soy... so bad I could not eat it... not a satisfying lunch at all... came home had a snack... relaxing a bit and tending to the doggies.. then we are going out for dinner to a Indian place we have a Living Social deal for.. the menu has loads of vegetarian and chicken dishes as well.. I know what to avoid.. the coconut milk based meals as well as the butter sauces... and I know what to have... I have planned and am looking forward to a far more satisfiying dinner.  Otherwise its all good..  time to relax a bit...

Friday, March 2, 2012


That is interesting...  I never really think of myself as a person with a eating disorder... I just tend to think of myself as a person who like to eat too much...but I realize that there are many people out there who are obese due to eating disorders... I guess when we think of them we think.. well an eating disorder is primarily like anorexia .. however those of us on the obese side well thats not an issue... for us... it would be compulsive overeating... and  like all disorders there are treatments.. I do not fall into that catagory.. I do not eat because something drives me to it.. and I usually do not eat crazy.. its more over consumption for my height...  anyways if you want check out this site I found.. National Eating Disorders Weeek

 In the last 2 weeks of logging my food I have really learned some basic things I have forgotten.. PORTION CONTROL.. my biggest issue..  This session ( the next 2 weeks) I will be concentrating on getting more water in and PORTION MANAGEMENT.. in two weeks I have gotten, breakfast, snack, lunch , snack  all set.. My dinners flounder though.. I still have issues there with portion control... so I have pulled out the trusty food scale and  will be using it from now on...  my evening snack was out of control too..  I thought I was having a portion but after measuring it I found that if I use a ramkin as opposed to a coffee mug.. that would be the actual portion when measured out for  some dry cereal... 

For the past 3 weeks I have been up between 5 and 530 and at the gym.. I am now up to 7 miles  on the bike.. and burning about 200 calories (whatever that means I really ignore that) .. I keep my heart rate up to about 125 130 .. ( per my doctor) for about 20 of those 35 minutes.. still working towards 45 minutes on the bike.. just depends how agreeable my foot is going to be.. I am going to talk to Jerry to see if I can spice things up a little since I have officially been released from PT for the next 3 months ( will be going back every few months for tweaks and tune ups) .. so I want to sort of mix things up to make it more interesting..

When I am on the bike I am listening .. tooo.. stuff like Rocky theme.. (yeah its a good motivator for me)  then i listen to some black eyes peas,  and some ricky martin just keeps me pumped and working hard.. gotta find some more music to add to that mix too..

Had a great talk with my wonderful husband today he is so proud of me for getting up every morning monday through friday and going to the gym...  I weighed on my scale 2 weeks ago and I was 208 .. ( by the nutritionists scale I was 210 and by my doctors scale I was 207.9)  so I weighed this morning.. another naked weigh since I can not do that at the doc or nutritionist .. I was 202 this morning... but tomorrow is the official weigh at the nutritionists office.. clothed.. so we shall see what it says.. either way I should be in for a loss.. which is good ... anything is good.. but I sure felt good this morning with a reflected loss of about 6 pounds in 2 weeks naked weight.. lol... but I am going to use what her scale says... my scale is for my amusement lol. and encouragement..

When we were talking this morning I said to my husband I do not go to the gym with the idea I am doing this so I can lose weight.. I go.. with the idea tha this is therapy for my pain.. and will make me healthier... the weight loss help is a bonus.. so I am on the right road.. and I like it..
Phase 2.. PORTION CONTROL and more WATER...
its all good!



Thursday, March 1, 2012


onwards we go...

 i usually hate those ticker things  I have used them before..  so I am going to do it again..
trying to keep the faith.. battle the pain.. and move forward .. I am finally on a good path.. and with good motivation to show myself I can do this!