Challenge Food Ideas

Here are some food ideas that are allowed on the challenge other than meats and simple fruits/vegetables.

Barley
Brown Rice (brown rice cakes and brown rice pasta)
Quinoa
Oats
Rye
Legumes (peas, beans)
Nuts (all)
Starchy Vegetables (Corn, sweet potatoes, squash, yams)


Hope this helps when your going grocery shopping!


We are all going to be fine tuned machines!

Diet for a Poisoned Planet #1

I had some time this week to read some books and articles but I want to summarize some of my current reads. I do best at reading things that interest me so anything health, movement, nutrition and performance are right up my alley.

Here are some of my take a ways from the intro, forward, chapter 1, chapter 2, chapter 16 and chapter 17 of  Diet for a Poisoned Planet by David Steinman

Some Food=Carcinogens, during the 19th century less than 1% of deaths came from cancer when this book was published in 1990 1 in 4 deaths came from cancer. Yes we are living longer and there are things like cigarettes but there is no way that is the reason for such a large increase.

When people decrease toxins they will notice weight loss, increased energy and mood along with decreased fatigue and sickness.

The book has what is called "Low toxin, high energy diet" (I will go over this more later)

We need to identify the foods with the most toxins and eliminate, something as simple as cows milk has been found to have parts of prescription medications like sulfa. (Interesting fact, I used to be able to take sulfa medications and recently have found I am allergic to them, I have also noticed how sensitive I am to cows milk and cheese, I will be investigating this more.)

The EPA limits the amount of toxins in foods individually but doesn't look at the fact that we eat multiple foods per meal and throughout the day. We can easily eat 500% our daily value of contaminated residues. You have to be responsible for making safe food choices. If pesticides and chemicals can kill insects so easily just imagine what they are doing to our intestines.

Farmers use 50,000+ different types of pesticides and in 1988 the surgeon general admitted that 710,000 deaths were caused by additives in foods. 50% of cancers are caused from pesticides in food, water and our air.

Pesticides can cause other issues such as Parkinsons, Alzheimers, joint issues, lowered IQ, diabetes, chronic fatigue, anxiety, ADHD and decreased immunity.

Alzheimers - Genetic disorder and Aluminum can increase potential to get it. Aluminum is found in cookware, salt, pepper, antiperspirants, cheese, antacids, tea, water and aluminum foil.

Parkinsons- Caused from more of an environmental exposure to mercury.

The higher up on the food chain you eat the greater chance for toxins, humans are among the most poisoned creatures on earth. Increasing your fiber will help rid your body of toxins and faster.

Shopping!
Look for fruits/veggies with the most color, they will be higher in vitamins/minerals.

VITAMIN A - Decreases cancer with powerful antioxidants
Carrots, Cabbage, Pumpkin, peppers, spinach, sweet potatoes, apricots, cantelope, mangoes and peaches.

VITAMIN B - Good for stress and brain function
Animal products (cheese, meat, milk, eggs), peas, artichokes, lettuce, tomatoes, avocados, orange, pineapple, raisins, watermelons.

VITAMIN C - Powerful antioxidant to rid carcinogens
Cantelopes, grapefruit, lemons, oranges, peaches, strawberries, broccoli, Brussels sprouts, cauliflower, red peppers.

CALCIUM - In every cell of your body, also helps decrease the lead in your body.
Almonds, beans, broccoli, eggplant, figs, kale, oranges, turnip greens

COPPER - Helps with anemia
Apricots, avocados, figs, prunes, almonds, nuts, broccoli, kidney beans, Lima beans, mushrooms, peas


Pregnancy and Babies
Your nutrition should start before conception, lower level of toxins will decrease birth defects and both mom and dad need to be eating well. Avoid artificial sweeteners, watch for metal in tap water, avoid nitrates, radiation and take a good multivitamin.

Baby Foods: They can contribute to food intolerance's and be careful which packaging you use. Major manufactures (Gerber and Heinz) allow pesticides on the foods they use which can affect childrens behavior and health.

Best baby foods- bananas, carrots, pineapple, chicken, corn, peas, turkey, rice
OK baby foods- apple juice, beef, green beans, ham, infant cereal, oatmeal, OJ, prunes, spinach
Highest contaminated baby foods- Applesauce (38 pesticides found), peaches, pears, pork (52 found)

Hope you enjoyed #1, I will continue my notes next week!

Have a great weekend!

Our next challenge!

Our next challenge is starting soon, are you ready?! With our last challenge we lost over 260lbs and I know many of you are still keeping up with good habits you created.

It will run 7/9-7/26, (only 18 days this time) first measurements can start 7/7 and final measurements will end 7/28.

Recommendations:
Do Not Consume
 Gluten
 Dairy
 Alcohol
 Wheat
 Pop
 High Fructose Corn Syrup
 Refined Sugar
 Deep Fried items

Workout 4-5 times per week

Drink at least 80oz of H2O per day

Take a fish oil and multi vitamin daily

You can eat:
 Protein (meat, fish, nuts, beans, eggs, powders)
 Fruits
 Vegetables (you can eat potatoes, just try to limit to 1-2 per day)
 Brown Rice, Quinoa
 Most condiments/dressings (just read labels)
 
You will have support during the challenge, workout ideas, grocery lists and of course there will be prizes! Winners will be based on body fat lost.

If you want to join us let me know swinters30@gmail.com and we will find a time to do initial measurements on or around 7/9. Also if you have friends, spouse or family members that want to join us let them! The more support you have the easier it will be

Have a great weekend.

Books!

Here are some health/fitness books I have read and recommend if you are looking for some new reading material!

Wheat Belly
Ultra metabolism and Ultra metabolism cook book by Mark Hyman
Cracking the Metabolic Code
Core Performance
Anatomy Trains
The Paleo Diet
Blood Sugar Solution
The new rules of lifting

If you want to borrow one let me know!  I will be posting more about the challenge and book club this week!

16 Days away, Valley Fair and book club

We are just 16 days away from our next challenge, that does not mean go out and enjoy everything in sight in hopes of doing really well. The challenges are meant to teach us good habits that we can do everyday and have the support of everyone else! Most people tend to be more successful with small goals and in groups, that's what we are trying to accomplish.

I am not sure of the exact specifics of this challenge yet, when I get time to plot it out I will make sure to share with all of you. The challenge will most likely be July 9th to 26th-28th. Recommendations will be similar to our previous challenge as well and of course there will be prizes.

Little weekend motivation

Today we made a nice visit to Valley Fair. It was a great day with family and lots of other Minnesotans.  I want to challenge each of you to go to a place, sit, and observe our society. It is almost depressing to watch how parents are controlled by their children on nutrition choices, and how completely unhealthy we are becoming.

Per : http://theweightofthenation.hbo.com/ 

63% of Americans are overweight or obese

Only 2% of High Schools Require Gym Class

Over 90% of parents with obese children will NOT seek medical help

That is crazy to me! I know we might be exposed to good choices and nice areas but pay attention at the state fair this year or other community events where numerous family's are gathering, its almost sad.

On the bright side Addison was able to go on her first ride and visit the wave pool. We brought snacks for food and ate at Subway at the park. Growing up my favorite treat at Valley Fair was funnel cakes! I did manage to leave the park with out having one. Then my supportive and loving husband who stayed at the park longer than Addi and I brought one home for me. I did have some, but had to flush my system with tons of water afterward. The remains are in the fridge now but they will be finding the trash can tomorrow!

Snoopy, Addison, Adam, Hailey and Caleb. Missing Sydney and Alexys.

Last item I want to entertain you about tonight is my own book club. I read a ton of articles, books, magazines and journals. My goal is to share more of the info on what I am reading here with you all. The great thing about that is you get some quality education :) and I learn the info even better. What a win-win!

First up is the most recent issue of Experience Life and the book Diet for a Poisoned Planet. My night stand is usually overflowing with with reading materials but after our trip earlier this month I was able to cover a lot of ground and get caught up!

The book Diet for a Poisoned Planet was recommended to me during our last challenge. It is by David Steinman and the copy I have was written in 1990. It looks like a fairly easy read and right up my alley!

As you can see, my few reading items and water to flush out that funnel cake!

Have a wonderful weekend, enjoy some time with those you care about, take some time for your self and happy Pride weekend.

Another challenge?!

Who's up for another challenge?! July 9th will be the start of our next challenge. Look for more info to come soon regarding timelines and recommendations!

Article

Check out this article in the startribune about Twins first baseman Justin Morneau

Justin Morneau is making healthier decisions at the plate

JOE CHRISTENSEN, Star Tribune

The visiting clubhouse at Tropicana Field in St. Petersburg, Fla., is a sugar lover's paradise, with big glass jars filled with every type of candy imaginable, from Twizzlers to Twix to M&M's.
Justin Morneau -- who cut gluten, dairy and sugar from his diet last winter after going through food allergy testing -- had no problem avoiding Candy Row, when the Twins visited the Rays two months ago. But after the series finale, the real temptation came as workers dished out a catered spread of ribs and macaroni and cheese.
That used to be one of Morneau's favorite meals.
"It was difficult," he said. "But I knew I'd feel like absolute garbage after eating it. I knew my body wouldn't be recovering because it's trying to break down food I shouldn't be eating, so I was better off avoiding it."
Morneau, 31, isn't allergic to gluten, dairy and sugar, but he learned his body is sensitive to those foods. He began avoiding them, hoping to stay healthier after going through four surgeries last year and suffering another season-ending concussion.
After losing 20 pounds before spring training, Morneau knew it would be tougher during the season -- finding ways to eat healthy on the road and facing skeptics who wondered if this skinny guy could still hit for power.
Morneau hasn't returned to All-Star form, but he has been healthier, save for a 15-day stretch on the disabled list because of a sore left wrist. He's batting .238 but has 10 home runs, one triple and 11 doubles, giving him a .470 slugging percentage, not far below his .497 career mark.
"It's not like I'm down 20 pounds of muscle," he said. "I think it's mostly the extra fat that puts pressure on your knees and back. I'm lifting the same weights. I feel strong, and I actually feel lighter on my feet."

Delivery service

When Morneau arrives at PNC Park in Pittsburgh on Tuesday, he'll find a cardboard box waiting at his locker. Inside, packed in dry ice, he'll see his day's meals made by a chef from Target Field and shipped overnight.
"It's pretty much just lean proteins, rice, almost any vegetable or fruit," Morneau said. "It's pretty much the way everyone should eat. No greasy foods, no fatty foods, or all the rest of that stuff."
While slowly recovering from his latest concussion last fall, Morneau went through a series of medical tests, looking for answers. He wondered how his diet might be affecting his recoveries, so he took the ALCAT (antigen leukocyte cellular antibody test) to see if he had food allergies.
He stopped eating gluten -- a protein found in foods processed from wheat -- and cut dairy and sugar with a plan to gradually re-phase them into his diet. In December, he weighed 242 pounds, and by spring training, he was about 10 pounds under his usual 233-pound playing weight.
Carrie Peterson, a University of Minnesota sports nutritionist, said it was important for Morneau to find healthy substitutes to fill the void in his diet. Now, he's getting a double benefit of cutting foods that are bad for him and adding foods such as fruits and vegetables that do him good.
"Most of those foods are pretty high in phytochemicals and antioxidants, so that also helps reduce any form of inflammation," Peterson said.
Peterson has done consulting work for the Timberwolves, Wild, Vikings and Lynx. Told about Morneau's case, she said this doesn't mean every athlete should eat the way he does, fearing parents might get the wrong idea.
"First and foremost, Justin has a diagnosed intolerance, so he has to work around some things," she said. "But you can't make blanket statements that if I cut all these things out, then I can be a better athlete. I'm a firm believer that all food fits into a healthy diet, even Doritos and cookies, periodically. That's part of being human."

The swing's the thing

Morneau showed up at spring training notably thinner and didn't hit a home run in his first 37 exhibition at-bats. Some wondered if his power-hitting days were over.
"Your swing has nothing to do with strength," Morneau said. "You can take a body builder, and they're not going to be able to hit a ball out of the infield. It's mechanics, it's technique, and then it's actually how hard you hit the ball, and where you hit the ball on the bat.
"Not that I would ever compare myself to Ted Williams, but you look at the [red] seat at Fenway Park where he hit that ball [502] feet, and they didn't have weightlifting or anything like that when he played."
Morneau quieted the doubters during the season's second week, when he smashed three homers in a three-game span at Yankee Stadium.
"Those home runs in New York will stay in people's minds," Twins hitting coach Joe Vavra said. "And more importantly, his mind, so he knows he can do that. It's all confidence and trust."

Morneau ranks third on the team in home runs behind Trevor Plouffe (14) and Josh Willingham (13). But according to ESPN Home Run Tracker, Morneau has the Twins' two longest homers of the season -- a 439-foot shot at Yankee Stadium on April 16, and a 451-foot blast at Chicago's U.S. Cellular Field on May 24.
Morneau was primarily the designated hitter early in the season, but he has started 23 of the Twins' past 27 games at first base. He credits the diet for helping him become a full-time first baseman again.
"I've done a ton of reading on it, so I could talk for hours about it," he said. "Half the people look at you like you're crazy, and half the people are interested and wonder how they would do if they tried it."

Advice

I really like pictures, here is some advice from me to you, in pictures!

EAT RIGHT

Drink your water

Be thankful

And never give up!

Have a great week! For more motivation pictures "like" my facebook page or checkout my photos.

Steph Facebook Page or Steph Fitness Photos

Happy Friday

Happy Friday everyone! Vacation is going great keeping me busy! Adam and I have done pretty well food wise and are looking forward to resuming all our healthy habits when we return home.

Here is a yummy salmon recipe I wanted to share:

Ingredients:

• 1/2 C Plain 0% Chobani Greek Yogurt
• 2 Tbsp grated ginger
• 1 tsp wasabi powder
• 1/2 ripe avocado, smashed
• 1/2 tsp low-sodium soy sauce
• salt & pepper, to taste
• 2 6 oz salmon fillets

Prep:
Whisk together all ingredients, except salmon, in a small bowl. Set aside. Heat grill pan over medium-high heat. Grill salmon for 4 to 6 minutes per side, or until desired doneness.

Serve with vegetable, such as broccoli, asparagus and brown rice or Quinoa.

SOUNDS DELICIOUS!

Have a great weekend, see you all next week!

Happy Monday

Yes, it might be Monday morning, but I am on vacation so I is really like Saturday morning all over again.

Yesterday we went to a great church service, had a cookout with family, swam in the pool, went to visit some farms (saw a baby calf that was a day old and fed a donkey apples), took Addison swinging at the neighbors and watched some TV.

This week I know we plan to spend a lot of time in the pool, Addison loves it! We will also visit Chapel Hill (UNC!!), visit some sights in Raleigh and head to the Atlantic for Addison's first time in the ocean.  We cannot wait!

I am off to go for a run and then will have some eggs for breakfast.  I am doing a ton of snacking but its of nuts, chicken and veggies right out of my grandpas garden.

Have a great week everyone.

Happy Sunday

Good morning everyone!

Vacation is great, the sun is wonderful and it is so great to be able to spend such quality time with family.

Adam and I made it for a run yesterday, it was hot.  We followed the run by some time in the pool to cool off! We took a trip to town to buy some North Carolina goodies and really were looking so a small boat to play with in the pool. Looks like tomorrow we will have to go to the big city to find one!

Saturday Food:
Breakfast-eggs, bacon, strawberries
Lunch- avacado, turkey, lettuce sandwich (I ate some of the bread and have a crazy headache this morning, wish I didnt)
Dinner- grilled chicken, green beans, potatoes

I need to drink more water with this heat and stay away from carbs, even if they seem tempting.

Time to get ready for church, have a great day!

Links for supplments

Here are links to the different supplements I take:

Fish Oil
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=W2002&id=D

Protein Powder
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=P4602&id=B&flavor=B&size=P
http://shop.lifetimefitness.com/Nutritional-Products/DaVinci-Labs-Right-Whey.asp

Meal Replacement
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=T1251&id=A&flavor=B

Energy
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=A4091&id=E&flavor=G&size=P

Daily Multivitamin
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=W1000&id=D
http://shop.lifetimefitness.com/Nutritional-Products/Thorne-Research-Thorne-Basic-Prenatal-90ct.asp

Vitamin D:
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-Vitamin-D-5000-IU-100-count.asp

Chromium:
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-Dual-Source-Chromium-90-count.asp

Magnesium:
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-CalMag-1001-90-count.asp

Probiotic:
https://www.advocare.com/120436241/Store/ItemDetail.aspx?itemCode=W3812&id=D
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-Multi-Probiotic-4000-100-count.asp

Vacation!

Ahh the joys of vacation, 11 month old baby wanting to get into everything, 12 year old brother asking "are we there yet?" husband eating all the snacks and then wondering why his stomach feels upset, my mom taking forever in the gas station deciding which coffee to get, good thing I love every second of it!

It is so great to have this time with family members and I just keep telling myself this next week is going to be great! I am excited to catch up on all the articles, journals and magazines I have been getting in the mail and not had the chance to even open.

Look for more posts summarizing my new education. We all competed in the challenge, well except maybe Addison and are finding it quite hard to keep our new habits up while on the road. Salads, hard boiled eggs, jerky, water and variations of nuts have been our diet so far.

We are very excited to get to my grandparents (only about 100miles away now) and eat some real food! Have a great weekend, keep your good habits up and I will be updating when I get Internet service over the next week.

Great Job!

Great Job to all of you!

We have finished, overcame challenges, worked hard and are feeling great (unless you have already ate off course).

Here are some fun final stats:

125.25 inches lost (3 site measurement)

260.75lbs lost!

3.25% body fat lost on average

Remember this was just over 3 weeks, even if it felt longer, those are enormous gains in such a short time!

Make sure for more info, help and support to check out my facebook page:
www.facebook.com/stephaniewinters30

Lastly our top losers of body fat in order are:

Adam W 

Me

Larry F

Ryan K

Carol R

Nancy J

Erinn B

Our top losers in weight are:

Jennifer G

Laura J

Adam W

Me

Pam S

Tyler J

Peggy C

Stay tuned for more challenges down the road!

Some results....

I wanted to share with you all my husband Adam's beginning and final measurements.

Adam is a type 1 diabetic, which means his pancreas dose not work and his body requires daily blood sugar and multiple insulin shots. While being on the challenge he cut his insulin intake down by about 90% and also saw some great body composition changes.

I would say he stuck to the diet about 95% and managed to workout 5-6 times per week.

5/14/12 weight 249 and 17% body fat

 6/6/12 weight 236 and 12.68% body fat, he also lost 3 inches in his waist alone!

Great job Adam!

I don't have pictures but here are my measurements:
starting- 154.5lbs 26.24% body fat
ending- 141.0lbs 20.85% body fat

REMEMBER: This was only 24 (really 23) days. Just imagine if we could all keep these healthy habits up for another 24 days or even better just make them a lifestyle.

 

Last Day

My day today was crazy but I survived and cannot wait to see my final measurements and everyone else!

We just finished dinner and I am going to let that settle for a bit and then go for a run. Its kinda weird knowing I don't have to completely pack my food for tomorrow but I know I am going to anyways.

My day 24 plan:
Final measurements
Breakfast- strawberries, protein powder and water
Allina for measurements
Work - hope to get all the measurements entered so we will know our winner Thursday
Lunch- chicken, egg salad, celery/carrots
Snack- peanuts
Dinner- I am not sure but it will most likely involve a cheat with some dairy!
I also hope to get a small strength workout in there somewhere, might be at 10pm.

I will keep you all updated with our stats!

One more day!

Day 22 has come and gone, day 23 is in the morning! After day 23 comes day 24 and the final of our competition!

I did a bunch of final measurements today for some of you. Most were great, those that we not knew why and have at least vowed to make positive changes going forward, I wont let any of you slip through the cracks!

No workout today, I have to go to Mankato all day tomorrow but hope to get home early enough to get a workout in for my final measurements Wednesday morning!

Day 23 plan:
Eggs, ham
carrots, sunflower seeds - drive
jimmy johns unwitch or chipotle salad in Mankato
celery, sunflower seeds - drive
Steak and asparagus for dinner, cant wait!
Hopefully a nice run after Addison goes to bed

I cant wait to reveal the results and announce our winner, just a couple days away!

Tips for post 24 day challenge

Eat well 80% of the time
Try to do something active 4-5 times per week
Drink 80-100oz of H20 per day
Allow yourself 1 cheat meal per week
Still plan ahead and prep your food for the week
Try to completely avoid the foods that make you bloated/sick
Try to limit caffeine
Aim for 9-11 servings of fruits and veggies per day
Don't give in to every temptation, ask yourself is it worth it
Take at bare minimum a fish oil supplement, there are so many great things omega 3's do for us!


USE ME FOR HELP, if you have questions let me know!
SWinters30@gmail.com
www.facebook.com/stephaniewinters30

Tomorrow is day 22!

Day 22 in the morning and some final measurements for a few of you!


My day 21 was great, got a lot done around the house, made it for a run around Calhoun and cooked up some food for the week!

Here is what I made:
Sweet Potatoes
Hard Boiled Eggs
Asparagus
Grilled Chicken

We leave Thursday for vacation so we need to eat up all the good food around the house this week!

Day 22 plan:
Strawberries, egg, ham
carrots and egg salad
salad with ground turkey
celery and peanut butter
shrimp and asparagus

A workout is going to be tough for my day 22 but I will try to sneak a walk in or something after work.

I am off to do some laundry and start packing for our nice long trip!

Day 20....

Day 20 turned out great, I was able to get a great workout in, take some final measurements and get lots done around the house.

Day 21 plan:
Eggs, rice cakes
workout
Grilled chicken and baked beans
celery and peanut butter
Steak and asparagus for dinner
evening walk

Of the final measurements I have taken there have been nothing but great results and people feeling great.  Keep up the great work everyone, only a couple days left!

Almost to day 20

Day 20 is among us, we are so close to being done!

My Day 19:
Rice milk, protein powder
Workout
Mexican Salad
Lots of errands
A hot dog (no bun) while out
Turkey, asparagus and strawberries
Walk with the family
Air pop popcorn and a couple peanuts

Some pictures from our walk today

Lowest I have seen the scale since probably middle school, hard to believe that less than a year ago I was 55lbs higher than that, granted I had a 7lb 11oz baby in me :) 

A picture sent to me from one of our participants of their dinner this evening!

My day 20:

Morning workout

Protein powder and rice milk

strawberries and peanuts

Grilled chicken kabobs

Pineapple and leftover turkey

Breakfast for dinner (ham omelets)

Good luck to you all with your day 20!