The pod casts were a big fat goose egg.  I think I listened to one.  I would forget all about them.  I would like to get into the habit of listening to one or two while in the kitchen on the weekends instead of listening to music or watching a tv show.

Super excited to move into February and work on my energy and physical health (already reading a book on this so I am killing two birds with one stone).  Hope you had a successful first month, I would love to hear about ti!

The core of a “happiness/goal project” is to…
• identify elements of your life that you want to change
• find concrete, measurable resolutions that, if kept, will help you bring about that change
• hold yourself accountable for keep your resolutions
• decide whether you want to adjust, toss, or re-commit to a resolution

One Tip: resolutions work best when they’re very specific, so you know whether you’ve kept your resolution or not.  Accountability is key!

So join in!  Post your project, share this, add suggestions or do it in the privacy of your own home or with friends.  Let this be the happiest year yet!

Steps:

1. Purchase The Happiness Project book so we can read it together.

2. There are no rules or a certain way to do it, it has to work for you.  For some it is one big goal and you are breaking it down into 12 smaller steps, for some of us they are all extremely different from month to month.  Let it be organic and flow.

3. Pick 12 areas you want to work on (one for each month, this is harder than you think, so take some time with it).  Be mindful of what areas you give to what month.

4. Start right away.  I know we are in the third week of January but better late than never, right!?

After each month, I will blog about the previous month and how it went – struggles and successes.  Please add yours as well, love to hear how it goes!

Ali’s 12

1. January: Knowledge
Read more (daily devotionals, the bible, fitness & health journals, The Happiness Project, etc.) and listen to pod casts.

2. February: Energy/Physical Health
Work on hormones, adrenals, gut, thyroid, nutrition, sleep, etc.

3. March: Mental Health
Heal issues from the past, work on past anger, work on a light heart and figure out who I really am.

4. April: God/Eternity
What does God expect of me? Am I living for him or for myself?  Do I care more about what the world thinks of me or what He thinks of me?  Am I doing what He put me on this earth to do?

5. May: Work
Focus on education, blogging, enjoy the fun, ask for help, work smarter, enjoy the now.

6. June: Free Spirit/Playful/Young at Heart
Act and say what I feel and not worry about what others think.  Don’t take things so seriously and have more fun.  Play, laugh, and be true to self.

7. July: Friends
Spend more time with friends, listen better, give more, love more.

8. August: Lean Down/Great Shape
Journal food 5x a week, count protein, focus on enjoying workouts, try different classes and workouts.

9. September: Let Go, Stop Controlling
Be ok with others making plans or if plans change at the last minute.  Roll with things if they don’t go the way I think they should, etc.

10. October: Embrace Confrontation
Speak up even if someone will get mad. Learn not to be affected by someone else’s irritation or defensiveness.  Do not get defensive myself.  Learn to choose my words better.

11. November: Music
Enjoy music more, mix my own for classes, listen to new artists, just enjoy it more.

12. December: Gratitude
Learn to give thanks for the ordinary and gray days, for trials and worries.  Be more grateful for everything I currently have.

“Research shoes that happy people are more altruistic, more productive, more helpful, more likable, more creative, more resilient, more interested in others, friendlier, and healthier.  Happy people make better friends, colleagues, and citizens.” 
- excerpt from The Happiness Project

Exercises that force you to brace your spine and pelvis activate more muscle fibers and help build definition.

The nice thing about planks is you can do them anywhere and you there is no equipment needed. They are also great when short on time, traveling, or moms that want to get their tummies back.

If you have weak abs or are new to exercising, please do all planks on your knees until you feel strong enough with good form to go to your toes.  Feel free to do the planks on your hands or elbows, you choose.

1. regular plank – hands or elbows
2. plank with alternating hand taps
3. plank intervals (10 sec. hold / 2 sec. rest) 6x
4. walking planks

Watch the clip from NBC.

More variations coming in February.  Let me know how the exercises are working for you and if you have any questions.  Have fun toning that core.

Breakfast

2 hardboiled eggs and carrots
Banana (or any fruit) and 3 slices of white cheddar cheese
2 scrambled eggs (coconut oil) w/cheese and fruit
2 fried eggs (coconut oil) on 1/2 a toasted Ezekiel muffin
1c Fage 2% yogurt with 1/3c blueberries and 2TBS of honey
1c Fage 2% yogurt with all natural preserves
Mini Egg Bakes (recipe from Tracie Hittman Nutrition)

Snack Ideas (mid-morning and mid-afternoon)

2 cheese sticks and any fruit (banana, peeled apple, pear, etc 100% fruit stick or carrots
2 hard boiled eggs and carrots or fruit
4oz of Simply Orange Juice, 2oz of water and 4TBS of hydrolyzed gelatin (drink for breakfast sometimes)
Green or yellow beans with feta cheese and pine nuts
Watermelon, feta and pine nuts
Carrots, feta, olive oil, balsamic, salt and pepper  (recipe from Tracie Hittman Nutrition)
Applesauce with 1TBS of gelatin
Smoothie w/coconut milk or whole milk, 2TBS gelatin, 2 egg yolks, banana, maple syrup and ice
2 slices of sausage (venison or beef) and some fruit
Cottage cheese and fruit
Kale chips with sea salt and vinegar (Kaia foods)

Lunch/Dinner

3-4oz steak with squash and 1 TBS of butter (real butter)
3-4oz salmon or any kind of fish with steamed yellow and green beans
Small can of tuna in water, olive oil, grapes & pine nuts with sauteed asparagus
Hamburger with mustard and cheddar cheese on it with cooked carrots with butter
Venison steak with grilled veggies (squash, zucchini, carrots)
Chili/Spaghetti sauce with liver (recipe from Tracie Hittman Nutrition)- but I add more butter, cheese and gelatin) with roasted root veggies (carrots, sweet potatoes, parsnips, etc)
Crock pot chicken (recipe from Tracie Hittman Nutrition) with sweet potato and 1TBS of butter
Grilled chicken with a baked sweet potato and butter
Pulled pork/beef/chicken using the Sammy’s Barbecue Sauce (recipe by Tracie Hittman Nutrition)
Shrimp stir fry with veggies

Beverages

Club soda with a lime
Coconut probiotic drink (KeVita)
Coconut water (the Zico brand has everything in it it says it does unlike other brands)
Iced coffee
Tea (green and others – I add 1TBS of coconut oil)
Water always with lemons (helps create stomach acid which helps you break down your food better)
Rare occasions, high quality infused vodka with club soda and a lime

Snacks and Treats

Haagen-Dazs Ice Cream (the real deal, only 5 ingredients,you can pronounce them and you know what they are)
Popcorn

Favorite fruits

Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Dates
Mangoes
Pears
Pineapple
Raspberries
Watermelon

Favorite veggies:

Carrots
Green or yellow beans
Squash
Sweet potatoes
Zucchini

Ingredients:

6oz of OJ or 1C of berries, or 1 small banana (I prefer the banana option)

1C of milk (from grass fed cows and I use whole milk, we need good fats people)

2 egg yolks (preferably from cage free chickens that are not injected with growth hormones)

1t vanilla

1t of maple syrup

2T hydrolyzed gelatin

Ice (optional – I love it with ice)

Instructions:

Mix in a blender and enjoy

2% Milk – C = 35g  P=20g  F=12g  342 calories per serving

I make this in my magic bullet and it is quick and easy!  I even make two at a time to save more time during the day.  There is a direct link on my home page that takes you to the magic bullet sold through Amazon.

Signs of Overtraining:

Lack of appetite

Fatigue

Depression

Heavy Muscles

Decreased Performance

Injury

Illness

Restlessness

Rest and recovery is not the same as skipping a workout.  If you are working out 6 days a week, it is imperative that you rest and recover properly.  Listen to your body, for everyone that is something different (yoga, Pilates, a causal walk, playing outside with your kids, reading a book, taking a bath, getting a massage, etc.).

Who is at risk?

1. Endurance athletes – marathon runners, ultra-runners, tri-athletes, etc.

2. Youth athletes – they tend to be pushed too hard or too fast by coaches

3. Anyone who works out for more than 90+ minutes a day or who runs upwards of 60 miles a week.

Under eating, not getting enough sleep and jet leg are factors that can make you more vulnerable to overtraining.  If you do not get enough calories in, your body will start to burn muscle and store fat.

Regular (5 times a week), moderate exercise is the most beneficial (no more than 60 min. a day).

Suggestions:

1. Mix up your cardio so you are not always biking, running or going to the same group fitness class each week.

2. Train the upper body one day and the lower body another day.  The body should be fully recovered within 48hrs of training.

3. Train chest, shoulders and triceps one day; legs the next; back and biceps on the third day.  You can do cardio in between these days or treat yourself to a yoga or Pilates class.

Remember, you don’t have to work harder to get results.

Data from the 2007 National Diabetes Fact Sheet (the most recent year for which data is available)

Total: 23.6 million children and adults in the United States—7.8% of the population—have diabetes.

Diagnosed: 17.9 million people

Undiagnosed: 5.7 million people

Pre-diabetes: 57 million people

New Cases: 1.6 million new cases of diabetes are diagnosed in people aged 20 years and older each year.

Deaths

Diabetes was the seventh leading cause of death listed on U.S. death certificates in 2006.  This ranking is based on the 72,507 death certificates in 2006 in which diabetes was listed as the underlying cause of death.  According to death certificate reports, diabetes contributed to a total of 233,619 deaths in 2005, the latest year for which data on contributing causes of death are available.

Complications

Heart disease and stroke

High blood pressure

Blindness

Kidney disease

Nervous system disease (Neuropathy)

Amputation

Cost of Diabetes

$174 billion: Total costs of diagnosed diabetes in the United States in 2007

• $116 billion for direct medical costs

• $58 billion for indirect costs (disability, work loss, premature mortality)

After adjusting for population age and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.

The American Diabetes Association has created a Diabetes Cost Calculator that takes the national cost of diabetes data and provides estimates at the state and congressional district level.

Factoring in the additional costs of undiagnosed diabetes, pre-diabetes, and gestational diabetes brings the economic 2007 burden of diabetes in the United States to $218 billion.

Am I at Risk for Developing Type 2 Diabetes?  Take the Risk Test and Find Out….

1. Releases tension

2. Increases flexibility by stretching muscles and tendons

3. Breaks down scar tissue

4. Increases blood flow and circulation

5. Improves posture

6. Improves balance

7. Strengthens muscles

Who can use the foam roller? Anyone who wants to lengthen, strengthen, relieve muscle tension and improve core strength.  A beginner roller to the hardcore exerciser can benefit.

Huge relief is felt from my clients who sit at their desk all day or who spend a lot of time in their car.  Runners also find great relief releasing tightness in their hamstrings and IT bands.

Not only can you do massage/stretches for your entire body, you can also perform many exercises for your core, balance, glutes, shoulders and spinal flexibility.

What size should I purchase? 3 feet long and 6 inches round is the most popular size and will work for most people.  On my home page at the bottom, there is a direct link to the PB elite molded roller.

Using your foam roller. You will need to do your workout on a hard flat surface.  The use of a sticky Pilates or Yoga mat will help you in your workout, preventing the roller and your feet from slipping.  Wear something that is comfortable and form fitting and will not get tangled while moving.  Performing the workout barefoot will allow you to feel the floor with your feet and help you maintain stability.

How long should I work each area? Massage each spot you are working on for about 1-2 minutes.  When you come to a tender spot in your massage, stop moving, and hold on that spot for about 30 seconds, breathing deeply.  Then continue to roll.  Don’t overdo it.  Do not continue to work on a spot over and over again in the same day.

Love to hear how the foam roller has changed your life, so keep me posted!

Below are 10 Benefits of Drinking Green Tea:

(from HealthMad)

1. It is used to treat multiple sclerosis.

2. It is used for treatment and prevention of cancer.

3. It is used to stop Alzheimer’s and Parkinson’s diseases.

4. It is used to raise the metabolism and increase fat oxidation.

5. It reduces the risk of heart diseases and heart attacks by reducing the risk of trombosis.

6. It reduces the risk of esophageal cancer.

7. Drinking green tea inhibits the growth of certain cancer cells, reduces the level of cholesterol in blood, and improves the ratio of good cholesterol to bad cholesterol.

8. It is used to treat rheumatoid arthritis and cardiovascular diseases

9. It is used to treat impaired immune function.

10. Some researches show that, drinking green tea regularly may help prevent tooth decay by killing the bacteria which causes the dental plaque.

Besides all the health benefits, it tastes great!  However, the tannins in green tea do cause some of us to feel nauseous.  To avoid feeling sick, let the boiling water cool a bit before the first pour and make sure you steep the green tea for no longer than 2 minutes.

There are numerous different kinds of green tea (list below), each with a unique flavor.  To get help exploring green teas, visit one of your local tea houses.  Most tea houses are especially knowledgeable and helpful as you start exploring what kind you enjoy the most.

All the different kinds of green tea have different flavors, but they do have a taste in common.  The flavor of green tea can be described as: fresh, light, green, or grassy. Some varieties of green tea have a bit of sweetness to them, and some are a little astringent. Green tea is not usually served with milk or sugar, but you can decide that for yourself.

Top 7 Green Teas:

1. Sencha

2. Dragonwell

3. Matcha

4. Gunpowder

5. Jasmine – Jasmine isn’t exactly a kind of green tea, but is a blended tea with green tea leaves and jasmine flowers. The blossoms give the tea a very refreshing taste, and fragrant aroma.

6. Genmai Cha

7. Anji

I personally use the Mighty Leaf brand for my teas, which I purchase at Whole Foods and have been very happy with it.  Give Green Tea a try and let me know your thoughts.