Sparkly Factoid: Adequate Vitamin C Helps Burn Fat

People in a study who had low blood concentrations of vitamin C and walked on a treadmill for an hour burned 25 percent less fat than people with adequate C. But a dose of C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel. Find out how much C you need with this tool.

--from "Slim Down with This Vitamin" at RealAge.Com

Royal Fatfighting Tools-- #5: Managing Thoughts

As if it weren't hard enough to manage food and manage time and manage movement, one thing that can't be left out of the fatfighting arsenal is...managing thoughts.

I don't know about you--I can only guess!--but I know that I can have a slew of pessimistic, defeatist thoughts.

"I never finish anything, I won't finish this."

"I'm weak."

"This is too much to handle."

"I can't resist pizza!"

"I hate exercising."

"I don't have the energy to do this."

"I want X. I want X. I want X. I gotta have X."

But to win at losing, managing thoughts is the only way to manage actions, because all actions begin with a desire, and all desires find form in some thought, no matter how basic. Even if it's only a mental "yes" to something to which we need to give a mental "no."

Ultimately, we are what we think and think and think again. So, to become who we want to become, managing thoughts is essential, whether it's about one's spiritual path, one's marital unity, one's artistic endeavors, one's politics, one's relationships...or one's weight loss success or failure:

Identify self-sabotaging thoughts. Pay attention to your negative thinking. Are you saying to yourself "This is too difficult," "I'll never be able to lose this much weight," or "I'm too tired." Remember, the goal is to MANAGE these thoughts when they pop up.

--from Life Coach Lorri Molinari

To defeat my fat, I have to defeat my fat thinking.

I'm getting slowly, slowly better at it. I do notice that I talk more positively to myself (a big difference than in times past). And as a result, I feel more positive these days. When I make bad choices, I don't spend the rest of the day in a funk, telling myself off in nasty terms. I forgive myself and say, "I'm not giving up. My next choice will be better."

It's a hard process to change the internal thoughtscape. It's really hard when one is middle-aged and has spent a life with a lot of self-criticism and even self-loathing.

But it's happening. Little by little, I'm thinking differently. I'm befriending my brain and spirit. I'm being kinder to myself, and I'm taking a new perspective as a habit.

It's still not automatic.

I do think I will invest in professional cognitive behavioral therapy. Right now, I'm spending so much on good, organic food and personal exercise training, that there's no moolah for therapy. But it's on my agenda for, I hope, next year. I have to find a good, solid practitioner and have the focus for it, but I do believe it's a necessary next step for my own healing of habits.

I don't want to lose a significant amount of weight only to regain it because I didn't learn the skills necessary for long-term success:

It is widely recognized that the development of behavioral and cognitive skills learned during weight loss is critical to successful maintenance. Indeed, lacking coping and problem-solving skills appear to be important factors in weight regain after a loss.

--from the Weight Watchers article "Mind Skills for Lasting Weight Loss."

One of the thoughts I'm "losing" is the, "Oh, well, I pigged out already today, so might as well have whatever I want. The day is shot."

That's defeatist. That's a bad mental habit.

Another thought I'm working on losing: "I feel low. I feel blue. I need to feel better. Pizza makes me feel better. I deserve a pizza."

That's self-indulgent. That's a bad mental habit.

When I feel blue (as I have had periodic depressions since childhood), I need to replace eating with exercise (which elevates mood) or singing (which gets oxygen in there and can elevate mood) or calling a sister or praying or reading an escapist novel or anything that's not fattening and can help me through the blues.

But the thought must come first: "No, eating will make me feel better for a little while, but going for a walk or doing some Pilates moves will make me feel better all day." or "No, eating will only add to my problems, not solve them. I need to do something creative with my blues. I'm gonna write a poem. I'm gonna write a song. I'm gonna express my feeling with a collage."

It takes time to learn new rituals of thought, healthful ones. It's worth it, no?

Identify your self-sabotaging thoughts and stop them from entering your head. The best way to do this is to stop being overly critical of yourself. When you think you can not do something, you probably will give up before you even try. If you do not think you can do 30 sit-ups, then do 10 and feel good that you did 10. You can probably do one extra sit-up each day until you reach 30. Identifying why something makes you feel bad can help prevent those situations in the future.

--from "7 Methods to Lose Weight by Thinking Yourself Thin"

Pay attention to your thinking today. Have you said unkind things to yourself? Have you been harsh? Have you been self-indulgent? Have you fueled your tempting thoughts? Or have you been positive? Have you used mental strategies to avert overeating today? Have you used mental affirmations to get your body moving? Did you congratulate yourself heartily when you chose well?


How are you managing your thoughts today?

Elephant....er, not yet.

Pilates is moving along. I noticed I can do more legwork on the Reformer, so I'm clearly getting stronger. My trainer mentioned that I brought my legs to up to my chest on my own (no hands assist). I didn't even notice. She did. She said the fact that I did it without thinking is a good sign of increasing abdominal strength.

Good. I'll take it.

I did have a couple of moments when the reflux hit and I was close to puking. Urg.

I still can't do the Elephant right. We tried it for the first time Wednesday. We tried it again today, but I kept getting light-headed and we'd have to quit. It's one of those little mountains I intend to climb. :) I will defeat this beast.

I hate doing roll backs. But I hate doing roll backs with a side twist even more. The fact that my fat is highly concentrated in my abdomen means that in such a position, it's VERY VERY VERY hard for me to take a breath. Sometimes, air just won't go in. So, I have to focus a lot on keeping my chest wide, open, collarbones apart, shoulders down. Still, it's hard to breathe that way. I'm thinking as my abdominal fat goes bye-bye (slowly, but it will), I'll be able to do that better.

I suspect that the immense weight I carry in my belly is also the impediment (besides the wooziness) to doing the elephant. In that bent over position, with an arched torso, all that belly weight is hanging down, critical gravity issue! That's a lot of weight to try to counteract with an arch and abdominal muscles. Plus I have size D boobies, and they'd be smothering me (literally, my nose was in my cleavage) during this pose. Oxygen was at a premium.

Still, I always look forward to seeing some progress, and when I do, my motivation to continue with Pilates increases.

On the, "I'm learning not to give a shit about other people's perceptions about my girth" front, I got 1/2 hour early to my appt, and there was a barre class going on (yeah, I'm the fat one...as usual), and I went, ah, so what, and just did my workout and to heck how dumb and ungainly I looked. :)

Gee, I'm Extra "Brilliant" This Week!

Now doesn't that sound conceited. But I don't mean it in the way it sounds.

I mean brilliant as in "brillante": A nice little bloggy honor that has come my way via Gym Rat. It's the Brillante Premio, 2008. Thanks, G.R.!

Cool, huh? It's always nice to get props.

I'm not gonna nominate blogs, since I notice the ones (or a lot of the ones) that come to mind already got a nod.

I will say that if you go to my sidebar down to the Diet Blog Royalty set of links, you will find the blogs I read with regularity and find helpful and fun. I hope you visit some (or all) of them.

Sparkly Factoid: Fiber's Great for Your Lungs

Specifically, folks who took in at least 27 grams daily had a larger lung capacity than did those who consumed fewer than 10 grams. Additionally, the group that consumed more fiber were found to be 15 percent less likely to develop chronic obstructive pulmonary disease.

The author of the study, Stephanie London, M.D., Ph.D., said, "The fiber found in cereal and produce may reduce tissue inflammation that can damage lungs."

--from "Fiber...For Your Lungs" at That's Fit

What Do You Eat Before Working Out?

I've been experimenting in the last month and a half on what helps me get through an hour-long Pilates workout best.

Heavy meals. No.

Just a piece of fruit. No.

An egg or egg whites. No.

Before I tell you what gets me--a middle-aged fat gal whose been sedentary for years--through a hard set of exercises without totally feeling a sinking fatigue, let me pass on what Duke Diet & Fitness experts suggest:

The best preworkout snack is one that includes carbohydrates, which provide an energy boost, and protein, which sustains the energy boost and helps you feel satisfied longer. Here are some ideas:

* Half a bagel with low-fat cream cheese
* An apple with reduced-fat cheddar cheese
* A banana with peanut butter
* Yogurt with berries
* A few crackers with tuna
* One slice of bread with turkey

The key is to keep your portion small — around 50 to 100 calories. Eat your snack 30 minutes to an hour before you work out, keeping in mind that the body takes a little longer to absorb the energy from foods containing fat.

And before you stock up on energy bars or other products that promise to give you a boost during your workout, take note: While these products can be a convenient option, they can also be high in calories. If you do choose a sports bar, look for small ones that contain 100 calories or less.

Okay, so, with trial and error, I've noticed that what I have approximately 1 hour before a workout DOES make an energy difference (pooping out and working less hard versus feeling more zing and putting in more effort, hence, getting better exercise and results).

This is the combo that works for me:

*Something with caffeine (a shot of espresso, a cup of regular drip coffee, a cup of green tea, or a glass of iced green tea).
*something with about 20 grams of carbs: a nice-sized banana, some fruit juice that isn't overly acidic (orange juice gives me reflux, which is an obstacle in positions where you put pressure on the tummy).
*some protein: to keep it fast, I go for something super-easy, like a protein mix that I can shake up fast in a plastic shaker cup. I've used DESIGNER WHEY, which is low-carb. I've used the Melaleuca brand mix. Now, thanks to Gym Rat's recommendation about the flavor, and my own review of its nutrients, I'm using Syntha-6. I got the strawberry flavor, and it's reminiscent of the strawberry milk of my childhood. It's nice.
*Something with potassium. If I use milk with the protein mix, that covers it. If I have a banana, that covers it. If I don't have time to eat a fruit, I just guzzle down some coconut water. That has carbs and a LOT of potassium (about 600 mg for 11 oz). This has cut down on my propensity to have cramps in certain moves.

The Starbucks Vivanno in chocolate banana flavor works for me, too--it's got the nonfat milk and banana(for the potassium double wham), the protein mix, and I request a shot of espresso for the caffeine.

It's easy to make a smoothie, too, just add the ingredients together at home in a blender: skim milk, some protein mix scoop, a banana or strawberries, and a shot of espresso in there (or a bit of green tea powder mix).

So, there ya go: caffeine, some carbs, some protein, and potassium. I try to keep clear of added fats.

So far, this has been the BEST combo for me.

What works for you?

Busy Saturday, Sad Sunday, & Generally Scary Weekend

Yesterday, we celebrated my brother's 62nd birthday (this still shocks me, that he's a "senior"). The family roasted a pig (Cuban thing), rice and beans, boiled yuca with mojo sauce, had home-made tamales. My sister made a low-fat chicken pie (in memory of our mother, who used to make it on special occasions). I took two diet desserts--sugar-free and lowfat.I took my own low-cal drinks, and made a Sangria without sugar (used Splenda and diet ginger ale along with fresh citrus fruit and added blueberry and acai juices). Lots of heart-healthy stuff in a good Sangria made "lighter" and "smarter."

Today,Sunday the 17th, is the 10th anniversary of my father's death. He died in my house, here, in the bedroom that became his hospice room. (He and mom had came to live with us after he was released from the hospital.)

So, a happy day. A sad day.

And a scary weekend overall, watching news of Tropical Storm Fay, threatening to come our way. Not just ours, but through two places where I have family--Cuba, Florida. We went to Target last night after the party to get some extra water and batteries (we always have plenty on hand, cause, well, it's summer in a hurricane-prone zone.) I had a tremendous hot flash and a sudden lower back pain (cramps-related, no doubt). I thought I was gonna pass out.

This is my first period in four months, one of the joys of perimenopause: the not-knowing when company is coming down below. I slept SIXTEEN HOURS.

While I feel rested, I also feel "off." I wasn't up to cooking, especially since I have loads of pre-storm chores to do (laundry, cleaning, etc);so hubby got us Thai food (I had brown rice, a small salad with ginger dressing, a side of basil/chili sauce mixed veggies, and satay chicken). I made some fresh lemonade without sugar and had two lovely plums.

I probably should have rescheduled tomorrow's Pilates class--storm might be ugly here, who knows?--but it's on for now. I hope my Aunt Flo goes easy on me Monday. :)

~~

Right Fit? Not So Much.

I ordered a pair of Lane Bryant's new "Right Fit" Jeans, according to which I'm a BLUE 6. I'm big and CURVY!

Well, they fit perfectly in my waist and hips, yes (where they have you measure), but there's an enormous baggy part in the groin/thighs. I look inflated there. If I could have them taken in from my lower hips through my upper thighs--that would be my right fit.

Maybe a future true RIGHT FIT will take into account how much your upper thighs, perhaps even lower hips--not just widest parts--measure. Or they'll tailor it for your multiple measurements.

Clearly, what Lane Bryant offers now is not a Right Fit for this Princess. :(

But it might be for YOU!

Dang. I was hoping to fit right in jeans again. Not yet. Back to my elastic waist ones.

(Though I might see if a tailor can take these in without costing MORE than the jeans did in the first place.)

Teasing Your Way to a Tight Tummy

Volleyball Olympian Kerri Walsh has an athlete's abdomen. Here's how she gets it:

In addition to practicing on the volleyball court, three hours a day, Walsh also practices pilates three days a week. She feels that it has given her greater flexibility, strength and stability.

Her favorite pilates move is called The Teaser.

See a demonstration of the advanced Teaser.

I am not fit/advanced enough to do a Teaser in its full form. I have done--with great difficulty!--the beginner version shown in this video's second part.(The one with the bent knees, ball between knees, and using the roll-down/push-through bar.)

Quote taken from a blog entry over at Diets in Review

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A New Fruit For You: Quenepas aka Mamoncillos aka Ackee aka Gineps aka Kenep aka Spanish Limes aka Gineppes

I always end up in this sort of conversation come August in Miami at a farmer's market:

Me: "Ooooh, quenepas!" ::::grab a cluster of the small, ovoid, green fruit::::

Someone standing nearby, if Haitian: "Ah, we call those kenep."

Someone else standing by, if from a different part of the Caribbean: "We call it ackee."

Someone not from the Caribbean or Latin America: "What is that?"

Me, "I'm not sure what 'Americans' call it." I go through the names.

"Is it good," the uninitiated asks, looking curiously at the weird little fruit.

"Are you kidding me? I'll eat this whole package in one sitting! Loved these since I was a kid. And I only got good ones in August. Gotta have them now."

~~

Mamoncillos is what my dad called them. I learned to call them quenepas (sometimes seen spelled "kenepas") in the South Bronx, as that's what the Puerto Rican fruit merchants called them. Either way: MmmmMMmmmmm. One of my all-time fave "not seen often" fruits.

Here in Miami, vendors will sell them on street corners in narrow plastic bags. If you're down here, you've probably noticed that every August.

If you've never tried them, here's why they're good for dieters: You can't eat them fast.

To me, they were akin to the experience of eating pomegranates and mangoes as a kid: a special, seasonal, stain-threatening treat.

My Mami would take off my shirt (when I was pre-puberty, natch), sit me on a pile of newspapers, hand me the pomegranate (or bag of quenepas or a mango), and let me suck away and make as much of a mess as my enthrallment with the fruits required.

I never ate the crunchy litle seeds of the pomegranates--still don't. I'd suck each seed individually--one at a time--getting the ruby fruit off the miniscule center hardness.

Same with quenepas. Very little wonderful sweet-tart flesh surrounds the pit, but so worth the effort of sucking it off, sliding the teeth over the goodness, getting as much as you could of the pale-peach pulp.

All three stain pretty badly, especially pomegranates! Quenepas leave a brown stain. Hence the precautions.

Wednesday, I had my quenepas when I got the late munchies. One little green beauty at a time. That amazingly satisfying brittleness that gives at the bite, so you can peel it off and get to work on the pulpy pit. It takes a while to get through a cluster this way. For bingers like me, any very slow-eating food, especially one that is so flavorful and satisfying to the mouth--you really gotta work it with tongue and lips and teeth--is a good thing.

Lets the binge urge pass a bit. Or altogether. :)

If you never tried these--no matter what you wanna call th em--be adventurous. If they have a lovely sweetness with the tartness, they're ripe. If they're just tart, they're not ripe: spit it out and search the cluster for a plump, riper one.

Try some this month. Before they're all gone till next year. :(

~~~