Hello! 


These past several weeks have been a serious reflection time....I have developed new habits and I am so excited to share them! I feel this is the only place I can actually speak about what I do on a consistent basis, and secretly, perhaps people will get something out of my writings :) 


So, in the Healthy Bitch newsletter I received today, it talked about how what we eat has a huge impact on the way we feel. I agree with that. I also agree that what we eat make us  susceptible to catching the flu or making our skin breaks out. As I read the article below, I decided to jot down my thoughts because it reminds me that I am either on the right track or I need improvement (of course, I always read these articles with a grain of salt, but for the most part I like :) Here it goes...

Diet and Depression: The Link Between Food and The Blues May Be Stronger Than You Think


It’s full-blown holiday crunch time.
Do you deal with the discomfort of your dysfunctional family and shopping stress by calling upon cookies and wine?
Yeah. We've been there.

Food and the Blues
The holidays can be even more challenging for the one in 20 Americans that suffers from depression, a chronic illness that usually requires long-term treatment with medication and counseling. Researchers are always looking into the oh-so-many factors that may influence depression, such as biology, hormones, life events and childhood trauma. The scarcely-studied factor? Food.
Science and Stuff
A study published in the British Journal of Psychiatry in 2009 showed that the future risk of depression was greater for participants that consumed a diet high in processed foods and lowest for those that consumed a whole-foods diet. Another recent study at the University of Melbourne suggested that eating a standard Western diet - one that is high in meat, dairy and preservatives - might increase the likelihood for depression by 50 percent. Step away from the cookie platter. Really.
Though further research is needed to understand why some foods may protect against or increase the risk of depression, most scientists agree that a healthy diet helps as part of an overall treatment.

Not Guilty, Your Honor
Food can significantly affect our moods, even if we're not clinically depressed. Unfortunately, most of us believe that the holidays give us a free pass to blow off our good-girl eating habits and exercise regimes. The delusion that our actions don’t have consequences (we're talking your diet, not that one-night stand with the cute bartender) can start off that vicious cycle of eating poorly and exercising less, which always leads to additional stress and more eating. Can’t a girl just enjoy her fruitcake?

Feel Good Foods
Luckily there are some foods that have been shown to help combat depression, including the following:

Coffee. Studies suggest that the risk of depression is lower for women who drink over two cups of coffee a day. I have 2 cups of coffee a day. It's organic and fair trade. http://www.jimsorganiccoffee.com/

Saffron. A golden spice that has been found to have antidepressant effects similar to Prozac. But there are a lot of “fakes” on the market, so buyer beware. To find out whether yours is the real deal, immerse a tiny piece of it in warm water. If the water colors immediately, then it's adulterated. Genuine saffron takes about 10-15 minutes of soaking before it turns a deep red color.
Chocolate. Antioxidants in chocolate may lower cortisol levels (the stress hormone). Choose organic brands with a cacao content of 70 percent or higher. I have never had it :-(

Blueberries, Oranges and Peppers. Good sources of the antioxidant vitamin C, your immune system's best friend. I haven't had them in a loong time! Since they're not in season they're expesive at the store. when I do buy them they're organic. I'd like to eat more blueberries and I need to buy them. Even though they're expensive my health is worth it!

Nuts and Seeds. Good source of vitamin E and omega-3 fatty acids - those hormone helpers that can fight fat and keep you sane during your cycle.
Carbs. Whole grains, legumes, fruits and vegetables help with the production of serotonin, the mood-boosting brain chemical. My favorite nuts include organic raw almonds and walnuts! I also add raw sunflower seeds to my everyday salads. I would like to start consuming chia seeds more often next year! Also, one of my goals is to eat all kinds of nuts, like cashews, brazil nuts, etc. 


Supplements. Get your B12 and D to help regulate your moods. B12 has also been shown to help out with alcohol and sugar cravings. Um, pass the pills. I have a daily multivitamin where I get my B12; I try to get sunshine (vitamin D) on my skin as most as possible, but I feel I may be deficient :-( I also take 2 caps of glucosamine (for joint support - since working out with weights puts a lot of stress on them), 2 fish oil caps (for my healthy and essential fats) and 2-3 caps of glutamine a day (a naturally occurring body in the body that is used to repair muscles). 



So my verdict: Natural and wholesome, plant-based foods make us feel good -- great, in fact! And processed, junk, fattening, loaded with sugar and  simple carbs, oh -- and MEAT -- make us feel like crap....I want to feel happy, energized and at peace so I chose to eat what God put on this green earth: plants, not animals, nor what man has created,packed, put on a box or claims that it will make me healthy  :)


Love,


Bea

 

After talking with Bret about the way I have been eating and how I want to improve, he picked up the audio version of "The Remedy" by Supa Nova Slom  for me...He said, "I think this book will help you. He [the author] is a nutritionist and personal trainer to hip hop stars. I think you'll like it!" 

I was a little skeptical to read/hear it at first, but when I read the reviews, one came from Dr. Benjamin Chavis, a human and civil rights activist who coined the term environmental racism/justice (

Then, that is what got me reading....This little book is so awesome! It really made me raise my own consciousness as to what I am eating, and why do I eat what I do! 

I am beginning to see nutrition as my medicine, my prevention of disease and my happiness to enjoy my life today so I can have a healthy and happy future and age wisely. At first, my goal was to get my dream body by changing my nutrition. I've always felt young and for the most part healthy, so I only wanted to look good. But now that I am 30, my perspective has changed. I am still young, young at heart and am youthful looking on the outside! ;) Yes, I still want to look good, but my main goal is to be healthy all around. 

The Remedy book is giving me insight into what a cleaner, healthier diet can look like...A diet free of animal products and based on food that will make my body thrive: PLANTS! :D (I need to come up with a plan!)

Love,

Bea

Why I fell off the wagon -- but I decided to jump back on it!

This past Saturday, I felt like a matzo ball: bloated, squishy, round, soft, loaded with sodium and carbs....

 Today is Monday. We are already in the 2nd week of November. Even though last week I fell off the wagon I am back again. Let me recapitulate why...

A week ago I weight myself (in D.C.) and I was over 120 lbs. I know the weight on the scale is only a number, but this number helps me assess myself. The extra pounds are a result of eating more calories that I should. Those calories came from saturated fat, sodium, sugar, and simple carbohydrates in the random meals I ate out :-(

 After my second competition  in September I decided to eat more and not worry about being so strict so I began eating. I also realized that ever since September when I started working 30 hours a week, I gained a couple of pounds by eating more and moving less. At work I have eaten bagels at every training (almost once a week), more snacks, more sweets and there has been many activities going on.

Definitely, last week at the PNHP and APHA meetings I ate more that I planned to. The majority of the time I was conscious of what I was eating and I tried to pick what to me were the best options and right portion sizes. I had a cookie, or two -- or three and even some slices of cake for dessert, oops...Sometimes, I admit, some of it was it was emotional eating; I was happy -- it was like a little vacation and had wonderful he company of friends.

Yes, I probably gained a couple of pounds. I need to work them off, but most importantly, my diet needs to be cleaned up. I can train hard at the gym, but I do not eat like I train :-( That is the hard part. When you have dieted for 2 competitions and seen your body transform by just eating clean, you can easily spot changes in your body. This petite body of mine quickly reacts to anything that is not natural or clean.

Falling is part of the process. You cannot know where you want to be if you have not experienced failure. Each day we are blessed with is a chance to start over until every action toward health becomes a habit. So this week is a new one-- for me in my journey.  I chose to start over and take off when where I left. In order to gain strength we need to work each muscle of the mind, body, heart and spirit every single time. Day in and day out. There are 8 weeks left before 2011 is over and I am going to be at my best self: BeaHealthy, BeaFit, BeaLove, and BeaGreen.

"If you fall walking, get up, for all must fall to gain strength." ~Brian Angelo

Love,

Bea

Traveling without food/snacks is a huge mistake: I learned my lesson!

Last week I traveled to Washington D.C. for the Physicians for a National Health Program and American Public Health Association. I loved both conferences and I gained so much knowledge from both of them!

I was in D.C. from Thursday 10/27 to Wednesday, 11/2. Since the very first day I got to D.C. I let go of my normal diet. The first day -- I ate breakfast (protein pancake) at 5:15am (PST time) but I practically didn't have much food the rest of the day, as I didn't pack snacks to eat in the 5 hour flight...(bad idea!)

When I arrived to D.C. it was 5:30pm (EST time) and I was starving! I took the bus and then the Metro to get to my hotel, but I had a hard time finding it! I had the wrong address so I took a cab to the right location. I finally checked into my room at 7:35pm and once inside, I drank 2 glasses of water to tame my hunger a little. I planed to take a cab to meet my friends at Chinatown, but when I closed my room door and headed out to the elevator, I realized I had a HUGE headache and my guts were growling uncontrollably. My body was certainly not happy. I was dizzy from a long flight, with a headache, dehydrated and hungry. Not a good combo! I was not pretty :-/

I could not take it any longer. I felt like I was going to die -- we'll maybe not that bad, but certainly I was a mess. So instead of calling a cab, I was excited to notice that next to my hotel room there was Harris Teeter and I ran there...

  At the cold food and sandwich bar there were NO vegetarian options! I was like "WTF?" but because I was almost passing out from not eating for hours, I almost picked up shrimp sushi -- but I stopped myself. In a panic voice I called Bret back in L.A. and I was like "Babe! I can't find any vegetarian options! What do I do?!?!?!" Bret always knows how to calm me down and suggested I go to the frozen aisle, pick up a dinner and take to my room.


I headed to the frozen dinner section, looked for veggie options and there was nothing...I was worried :-(

There were no healthy options, much less vegetarian...I was so sad, but I kept on looking, until I finally recognized a vegan-organic-healthy name: Amy's! http://www.amys.com/ I made the time to read the labels behind the meal boxes and chose the healthiest one. I also picked up some frozen veggies. I was not going to have a day without eating vegetables. And ran to the cashier to pay for it!

That evening, I text-ed my friend Chris and I told him I was staying in instead. I heat up my food and enjoyed every bite while I watched (one of my favorite movies) Inglorious Basterds on Showtime. My Amy's enchiladas and frozen veggies were the best and healthiest food option I had. I am so glad Amy's is there in cases of emergencies! I learned a huge lesson that day. Always plan ahead. Pack snack and do not be left without food. If the worse thing happens, go to a grocery store that carries Amy's -- and make sure you have a microwave to heat your food :-)

Love,

Bea

Thought of the day....

I need to get back on track....I found this -- I sent this to myself in an email in early 2008. It still applies today...

• You can change your life by changing your mind. Any lingering sense of inferiority or inadequacy will interfere with the attainment of your goals and dreams, while self-confidence and a positive attitude lead to success.

• To push your body toward ripped perfection, your mind has got to be strong and focused. It is imperative that you hone and train your mind as intensely as you train your body. This means following a few guidelines and performing some mental exercises to replace self-defeating behaviors with positive ones, and to remove distractions and bring mental clarity and self-control.  

• After all, it's your mind that directs and drives everything you do, or don't do — so get it on your side!

 
Love,
Bea

My perspective on (some of the) short- and long-term benefits of a healthy lifestyle :-)

Buenos dias!

I'm sitting here eating my breakfast and I am feeling determined to get it right from now it (I mean in terms of nutrition and timing [every 3 hours] and portion control). It seems that I always say this to myself : 'this time I'm going to get it right" but that really is my goal. Only with a proper nutrition will I ever see the results I desire: less body fat and maintain or increase my muscle mass (maybe add more to my glutes ;-) With less body fat, not only will I see the defined abs (close to a six-pack), but I'll achieve a more defined physique all over. Also with added muscle, my metabolism will continue running high and I'll have more energy through out the day!

These are  only short-term benefits I see with a lifestyle of proper nutriton and weight training and I love it! It is not easy to carry it out, but I really DO NOT see myself living any other way. I enjoy the planning process, the meal preparation, feeling energized and hydrated the whole day. I love the  feeling I get when I lift weights and when my body tells me, "I can't, I'm getting tired, I wanna stop..." and suddenly I get an instant rush of energy and strength and I hear my body say, "Babe, you got this! You can do it. Three more reps, push it out. Go, go, go!" And when I am done, I tell myself each time: "I knew it. I did it. It was one workout to being the best me."

Furthermore, a healthy lifestyle gives me more peace of mind and warms a loving heart. Let's not forget that emotional and spiritual health are an extremely important piece of the puzzle. With more appreciation to myself and life, I am able to appreciate those around me, especially the closest to me, Bret, my family and friends.

I also have to add that it takes me a shorter time to fall as sleep and I am a much better sleeper. With enough sleep I am able to focus and have a clear mind through out the day. Yes, there are times (many!) when I do stress and panic, like everyone does, but I deal with it much better that I did before. I can calm myself down and take care of business one thing at a time so I don't get too overwhelmed or paralyzed to get anything done. Something of which I so struggled with before!

To see the long-term benefits are also my motivation to maintaining this lifestyle. As a result of more muscle mass I will slow down the aging process-- my long term goal. Studies have shown it that increased physical activity slows down the aging process. But I actually hit another topic I'd like to talk about; just a side note....I love biology so here I go....So, how does the aging process really occur? It has a lot to do at the cellular level. The telomeres in our cells are like these little 'caps' at the end of our chromosomes (DNA strands) that prevent them from 'fraying' each time our cells divide. As time goes by (years and years), we experience more and more cell division and our telomeres get shorter and shorter. How do you know, shorter telomeres means youthfulness? When the telomeres of, say, a 65-year old are looked at and compared to a 25-year old's the telomeres of the young person's telomeres are significantly longer! Another thing I just leaned: "Eventually, the telomeres become too short to allow cell replication, the cell stops dividing and eventually dies," (http://www.huffingtonpost.com/jay-williams-phd/telomeres-_b_837862.html).

With proper and healthy nutrition I will stay healthy and be the healthiest I can be. My body is my temple, the only one God gave me. It is up to me to take care of it and treat it like the masterpiece God created, just alike any other wonder in nature. I must admit though, that taking care of my body is no longer so much about me...What do I mean by that? Well, the older I get, more frequently than not, I think about the legacy I want to leave behind: a child.  I want this little seed (my child) to grow in the healthiest environment as possible, begining in my womb, of course. Watching what goes into my body through my mouth and even skin is important to me because this body is going to be the home of my baby for 9 months. And since I plan to breastfeed (absolutely NO formula for my baby!) making sure I get the best and high quality nutrition is key and will not be compromised. My biological clock is beginning to tick and I realize that what I do today: my activism, my education, taking care of the planet-- being eco-conscious, and any contributions I am able to give are to make this world a better one-- a better one for my future child.

This is  along blog, ha! I guess this reasoning goes to show that although the short-term benefits of a healthy lifestyle are awesome for you inside and out, there is much more later. The key is to maintain it and to be consistent. Take it one day at a time and enjoy the process. This is my life and I'm going to live it to the fullest!

Love,

Bea

Not living up to my nutrition standards :(

I have not lived up to my nutrition standards these past few weeks. Although I have been eating clean most of the times and not indulging like I used to, I have not had the cleanest diet that will help me achieve my personal goals. I've been eating too many carbs and sweets, more than I should. This is beginning to really bother me because I seem to be farther and farther from what I want -- which is really defined abs.

I know what I need to do. I need to eat less soy and less sugar. I will need to replace my everyday soy protein with  buy vegetable, rice or hemp protein. To save money, I will still have my protein shake every other day. Gradually I cut out soy yogurt, but I need to STOP drinking soy milk. I will also need to cut out the agave syrup!

 These days my nutrition has really not only been focused on eating for energy, but also for health. What I mean is that I am trying my best to not eat processed foods! I am getting in the habit of always reading the ingredient list on any processed food I am tempted to buy. If it has too much stuff I don't even know what it is, much less pronounce, I will not NOT buy it.

I must admit though, that many times I am not conscious of this and I end of eating processed stuff. This tends to happen most at work. At work I tend to eat what is already there (at a meeting, or lunch) and usually it does not have a label that I can read, and it automatically goes in my mouth. I think, "I work out hard. My metabolism will burn it fast!" But that is not good. Eating processed and high fat food a title here and there does not help me reach my goals. There I go, again, giving in to temptation. Even though I thought I was controlling that, I find that it is beginning to control me...

I need to set some clear and realistic goals for myself. I need to stick with it! It is up to me! Tomorrow is another day.

Love,

Bea

Happy Rosh Hashanah (Jewish New Year)!

Happy Rosh Hashanah!

Today marks year 5772 of the Jewish calendar! I celebrate this day because Bret and some of my family members are  Jewish so I choose to identify with some aspects of Judaism.

Last night's dinner was very good and filling! Sorry, I can't name any the dishes or what they were made of, but I spent a great time with my Jewish side of the family! :) Oh yeah, the only things I can name are: the salad and roasted potatoes, lol! Although, I admit that I am ignorant about the history of Rosh Hashanah, I am determined to learn more about it!

Anyway, what I want to say is that I am coming up with some Jewish New Year's resolutions -- things I want to complete, things I want to improve on and new goals I want to achieve. It works out just right as we are 3 months from the end of 2011! So before this year is over I will cross some things off my list. Focus and execute! We must always remember, though, to make every day count, give love, be kind and grateful!

Love,

Bea

Reflections: My 2nd bikini competiton!

Last night I participated in my second bikini competition! The girls I met were in excellent shape! I was blown away by their chiseled physiques! Including me, there were six girl in my class (bikini short). I won 5th place :) For the Sportswear round I wore a sailor suit and for the bikini round I wore my purple suit again.

I will come back and write about this experience another time...

Love,

Bea

Just signed up for my 2nd bikini competition

After my fist competition and seeing all the fruits if my hard work at the gym and preparing meals in the kitchen I gave myself a new goal to compete once again on September 24th at Hermosa Beach. Preparing for something like this in my life has prepared me in all other aspects of my life. I am much more organized in my thoughts and actions. Although I still struggle at times with getting the energy or motivation to get up and continue the fight in things, the passion to fight what is right gets me through.

On Friday night I signed up for the competition in Hermosa Beach. I am less than 2 weeks out! I am very excited. I feel that I know what lies ahead. I want to feel those warm light on my skin again and have the stage all to myself. I think I have found a way to live. I love being conscious and aware of what I eat, each time I put something in my mouth. I love to move and feel my muscles burning when I am going up the stairs, or just walking fast to get somewhere. I love the feeling running gives me and how my heart pumps blood all the time.

Love,

Bea

Can I adopt a dessert-free diet?

 So yesterday Bret and I went out to dinner with his dad and his dad's wife to celebrate our birthdays (me on the 18th and Bret's dad on the 20th). When we got our free "birthday" treat (yummy churros with melted ice cream) we dove in, except Bret's dad, Jim.

Jim has not had any sweets in 34 consecutive years! (Bret's mom once told me that the last time Jim had anything sweet was their wedding cake.) I asked him why he wouldn't have dessert and he said "I don't eat what is not good for me, and that is not good for me,"  he said pointing at the dessert with his eyes. Jim has conditioned himself to not crave anything sweet at all. What he will have for dessert after dinner is a piece of fruit, and that is all.

I told him, "I wanna be like you. How did you do it?" His response was that he just stopped cold turkey, maybe had a couple of relapses, but then tried again and never looked back. I know it sounds crazy, but I admire that, lol. I want to quit eating sweet stuff and never look back. My body doesn't really need it and by eating it I am just eating additional calories, saturated fat and sugar. I know that people say, "it's not a big deal; it won't hurt you." I already know that, but I just don't want to eat it. I wonder if I can do it....The problem is that I like the feeling I get inside when I eat dessert. I think this will be a challenge, but I am willing to try it.

So, next challenge: reduce the amount of sweets and desserts I currently eat (my problem!), at least until September 24th. In the past 5 days since my birthday I have had ice cream, breads and sweets, cookies, carrot cake slices and flan, sweet bread, cake slices (chocolate and vanilla), churros and ice cream and peach cobbler. I'm serious. This is NOT good....I don't even want to weigh myself, because the way my belly feels and looks already tells me that I am not in the right path. Although I feel guilty, I try not to focus on that, but to focus on making the change. When will I make a change? Why do I always fall and get on the path to eating sweets again? Something's gotta change.

I have less than 5 weeks for my 2nd competition. These next 4 weeks are crucial. Alright, Bea. Cut the sweet stuff. FOCUS. I'm gonna stay away and see things differently. I have a lot of family birthdays these next 5 weeks, that is a lot of cake, but this is my game plan: I will eat birthday cake! I will eat only 1 slice and not ask for seconds. I know this will not be easy, but sooner of later this kind of eating will have to stop, so this is how I am starting.


I gotta say that every time I see my suegro (father-in-law) easily and calmly say no to sweets, I get inspired, and I feel I one day can do the same. So let's see how it goes :)

Love,

Bea

Lessons I continue to learn in this beafit, beahealthy journey

With so many calories I burn in my intense workouts my body starves for food (i.e., calories!) This is the point where my body begins to burn the excess fat around my muscles and it is how I can achieve a lean and tone look! It is not easy to say no to food when your body asks for it! Anyone would probably ask me, "why are you doing this to yourself? Why are you suffering?" and my answer is..."I don't know...." and will begin to question myself -- What is the purpose of all this strict dieting and training like there is no tomorrow?! The truth is that I love the discipline of it all and the way it makes me feel everyday.

 

Eating a clean diet (wholesome and natural) that is free of processed, junk, artificial, fast food is the best thing I can do for my body inside and out. There is nothing like eating for health and seeing the benefits of such eating in your glowing skin, lustrous hair, strong nails and a body that sheds fat. Training hard makes me feel in control of my body. It makes me feel that I can do anything I tell my body to do. 

Lifting heavy and lifting those last 3 reps each time (when I feel I cannot anymore) and feeling those beads of sweat drip down my body actually make me feel powerful and strong! Not only does my self-confidence and self-esteem increase like I never dream before, but being dedicated and following through this rigorous training  makes my mind stronger after each workout. This lifestyle has helped me stray on track of daily life activities and stay focused because my mind wonders off less (and I can retain a larger attention span). Knowing that I can focus well on my diet and training gives me the motivation and drive to naturally focus well on other areas of my life in order to reach balance.

Training hard gives me a fit, tone and strong body. I can lift heavier, push harder, run faster and as a result I have a lower resting heart rate. A lower resting heart rate helps me sleep faster by mediating and focusing on my deep breaths. I have deeper sleep, restful nights and sweet dreams waking up with a smile the next day. My heart grows and my spirit becomes stronger because the more love I feel inside, the more love I can share with others. By showing myself true love following this lifestyle, I feel free and inspired to show love and appreciation for those around me.



...So, this is why I train myself in what I eat and how I work out. It takes dedication, determination and perseverance. But it all starts with a dream, a dream to be your best self RIGHT NOW, today! It takes passion and commitment to follow a healthy and fit lifestyle. I see myself doing this for the rest of my life (eating clean, planning out my meals, packing them, always challenging myself and always moving and working out) !! :-D

Now I understand that every one has a different way of being healthy and fit. Hooray for that!! One should always follow what is right for ourselves. One should not suffer or put oneself through pain and hurt in order to get to where you want to be. You have to really want it and truly love the process. One should enjoy the process of your OWN path to success, what ever that path may be.

This is my process and this is my path to my success. I love it because it makes me happy. The pebbles and the rock in my path sometimes  block me, and they slow me down, but they don't stop me. I am blessed to have the support of the people I love the most in the world: my family and Bret. Because of their love and support I can do this. Without them I'd be someone else and be somewhere else.

Follow your own path, live your journey and enjoy it. Along the way you will learn valuable lessons and you have to appreciate them for what they are. As I go through this 2nd competition prep, I  continue to stumble upon pebble after pebble....I don't know it all and I make mistakes all the time. I can only chose to learn from them and try again, but never will I give up.

Here are some lessons I learned today....A few minutes before I sit  to eat dinner, I will...

1. Drink 4 oz. of water
2. Eat my salad (2 cups - spinach, lettuce, tomatoes and cabbage + balsamic vinegar) slowly. Put your fork down. 
3. Serve my portion on a separate plate and eat slowly. Chew well and savor eat bite. 
4. Wait for a couple of minutes after finishing my dinner and will drink my vitamins and supplements (multivitamin, 2 fish oil caps, glutamine [for muscle recuperation]). 
5. Follow you my r ritual: Brush my teeth for 3 minutes. Floss. Use mouthwash rinse and wear my retainers [ so I am not tempted to eat again] and change to my PJs. 

After 20 minutes of eating you will not be hungry anymore, Bea. Do the last things you need to do and think of jumping into bed as soon as possible, preferably before 10pm. Bed time NOW! ZZZZZ

That is all for today. Keep on going!

Love,

Bea

She "who fails to plan, plans to fail"

Last month I gave myself some goals like: eating clean every day, having the nicest and most defined abs, and doing one-arm push ups by August 18th. It is a challenge to complete eat day and remember these goals! Honestly, I kinda did forget them a little....I see the over all picture (eating a 100% clean diet, rock hard and chiseled abs, and doing one-arm push ups at any given time)  -- but I lost focus and let go of the details.

My goals need to be SMART (Specific, Measurable, Attainable, Relevant and Timely) if I want to accomplish them. So let me analyze them and evaluate the actions  I have taken to accomplish them:

 

1) Eating clean: I did not specify what clean means to me. What I meant was that I'd stick to my 5-6 meals a day plan. The biggest problem I have is eating once again a couple of hours (sometimes 1 hour or less) after dinner, which should be my last meal of the day. A few weeks ago, I lost focus and I began to let them craving kick in and they took over my self-control. I found myself craving sweet stuff, carbs and fats and eating them after dinner. I did not stop to re-evaluate my actions and goals. I did not come up with a plan or how to track my progress. I kept on going thinking, "okay, today is the last day. I'll start eating clean tomorrow.", then it was "on Monday," then it was "on the 1st of the months" and so on...

 

2) Most defined abs ever: I did not specify what most defined ever means to me. In order to have defined abs I need to have a CLEAN diet, in addition to rigorous abs and, core work, and cardio to shed excess fat around my belly. By not keeping to goal 1, I already began to fail at goal 2. I am never going to see the best defined abs if I continue sweets, carbs or fat eating after dinner! My meals are timed, my calories are counted, macro-nutrients are being manipulated during the day. I cannot simply forget all of that for a few moments of pleasure in my mouth. What I see is that any excess fat goes...to my stomach. What I can say is that my ab and core work (and over-all training is close to perfect) -- but DIET makes up 75% - 85%  of nice, defined abs.

3) Be able to do one-arm push-ups:  I said it, and I know what one-arm push ups specifically is, but what I did not specify was how I would work each day to be able to do them by Aug. 18th. Honestly, I have not seriously been working at mastering the one-arm push up. When I am at the gym, I forget to work on exercises that will get me strong. When I do remember, I am doing something else that is important at that moment or I'm too tired to try. I have also not come up with a workout plan or given myself challenges that will get me stronger each week. I just feel that when it comes closer to August 18, I will be able to just do one-arm push-ups -- but that is NOT realistic and very arrogant from my part (thinking that I can do it without enough practice).

I do want to accomplish all of this and more, but I realize that there is much more to do than just saying, "I'd like to..." I am letting my mind take me wherever and I lose focus easily. So let's be real here. I need to come up with a plan of attack and keep to it -- one day at a time!  My goals need to be SMART and I have to be more accountable to MYSELF. I am not joking. I must be serious and diligent if I want real results. I know I can achieve them, but I gotta set my mind to it.

So let's hit the 're-set' button, Bea, and let's try again. What is your next step? What are you going to about it so you don't fall off the wagon again? This is your life. This is your body, your temple. Are you going to give in and take the easy way out? Setting a goal, being courageous, going through challenges and over coming those challenges will only make me stronger (mind, body, heart and spirit).

 
It is not about how many times you fall/ fail, but it is about how many times your get up. Here are some quotes:

"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."

"Only those who dare to fail greatly can ever achieve greatly."

"He who fails to plan, plans to fail."

You can do this, Bea. Think before you act, write out your plan and try again. Don't be too hard on yourself. Enjoy the process and keep moving forward, no matter what.

Love,

Bea

Thoughts on sweet, sweet stuff!

I would love to eat cookies: chocolate chip, oatmeal, peanut butter, and sugar cookies! But I won't.

I would love to eat right out of the jar of peanut or almond butter and finish it; but I don't have it at home.

I would love to eat 3-5 bowls of cereal (Cinnamon Toast Crunch, Lucky Charms, Strawberry Special , Honey Bunches of Oats) with soy or almond milk -- but I never buy cereal anymore because I always finish the box in one sitting....

I would love to eat a grilled cheese sandwich, pastries, and more desserts....But I think of my health and fitness goals and eating all of the above would just make me so sad, angry, guilty, and disappointing in myself -- not to mention, eating like that would just push me so far from my goals. A few moments of indulgence would taste good to my palate, but not to my body. My mind must control those cravings that would take me nowhere and just make me weaker and give in to temptation and self-gratification.

I am trying to prepare for my contest, and it is not easy....All I can do is try. I don't keep anything sweet at home and I don't buy junk or processed food. I have learned to stay away.  Although I still crave it, when I see those things in front of me I think of how fattening they are and how thirsty they will make me feel. I also think of how it will feel in my mouth, so greasy and soft...and how uncomfortable my stomach will feel....It is not worth it. I'd rather stick to my basics: fruits, veggies, spinach, tomatoes, sweet potatoes, oatmeal, soy protein, egg whites, soy milk, almonds, and peanut butter (1-2 tbsp per serving ONLY). These for sure will not make me feel bad :) Stick to it, Bea! One day at a time! I am 12 days from turning 30 and I will make the most of every single day!

Tomorrow will be another day and I chose to be better than today. Believe in yourself! Sweet dreams :)

Love,

Bea

What the f*#k is McDonald's doing again?

What the f*#k is McDonald's doing???

I went on to the Power 106 website to play the live stream and I came across this McDonald's ad. This kind of s#!t McDonald's pulls makes me so angry. Wow....We are in the midst of the obesity and overweight epidemic and fast food advertisements are everywhere! 

I cannot believe it. The ad says "count fries not sheep," as if sleep did not matter. Come on! Fries are bad for you, they are evil and poisonous to the body. French fries are full of grease, saturated fat, have tons of calories (mostly FAT calories!), BAD carbohydrates and they have no nutritional value. Yuck! Why would anyone want to eat that?!

Sleep on the other hand is one of the healthiest things one can do. We need plenty sleep to survive. Sufficient sleep controls the level of cortisol in our bodies. (Cortisol is a the chemical in our fight or flight responses.) When we don't sleep our bodies release more cortisol, the more cortisol in our body, the least likely we are to burn fat. So yes -- little sleep = more cortisol = more stress = fat.  How can McDonald's tell people to count fries -- and not sheep (sleep)? What McDonald's wants is more profits. There are more 24 hour locations and drive-thrus where people can have access to their fat food ALL the time and don't even have to walk anymore to order it! Fat calories + less physical activity = weight gain. McDonald's is sure to make that happen as fast as possible as long as they make money.

I have so many issues with the fast food industry, it is ridiculous....It is sad to say that more times than not, I hear from people, "it is not that bad. Everything in moderation." Yeah right! Do people actually know what goes into fast-food??? That is not even real food and that alone is the reason why overweight and obesity have alarming rates all over the country (and globally!). In the US, low-income, less educated, people of color (i.e., Latinos, African Americans and Native Americans) suffer the most from overweight and obesity.

The obesity epidemic in America is the most alarming and threatening health issue I have seen in my life. It is terrible that this disease affects 2 out of every 3 Americans and 1 out of 3 children and adolescents. I scanned the report, F as in Fat: How Obesity Threatens America's Future 2011, by PreventObesity.net

 

(http://www.preventobesity.net/fasinfat?cid=xem|2011-07-26_FinFat&utm_content=003A000000ommDmIAI&utm_source=VerticalResponse&utm_medium=Email&utm_term=read%20the%20whole%20report&Hutm_campaign=How%20fat%20is%20{State|your%20state}%3F). I saw that the state’s most affected by overweight and obesity, diabetes, physical inactivity, and hypertension are in the South of the US with Mississippi, Alabama and West Virginia taking the top three. Poor people of color are the majority of the population in these states. This is a tremendous health disparity based on race and socioeconomic status. What an injustice!

I blame the fast-food industry, in large part, for the decline of American's health. I despise fast-food restaurants; yeah, even Subway....To me there is no such thing as healthy fast-food or that it is "not that bad." The truth of the matter is that it is just that bad.

If I can tell readers to do just one thing to improve their health is DO NOT eat fast-food. That will make a huge difference in the way you feel, look, think, sleep and you will be a much happier and healthier person. I promise.

Yay! Dinner time is here! :D

Love,

Bea

Back on track!

6:15am 
Upon waking I drank 12 oz. of water with 1/2 scoop of soy protein

My training today was heavy legs in under 45 minutes!


Meal 1: 6:45am 
Protein pancake
1/3 cup oats;  1 whole egg, 1 egg white; 1 handful of spinach

Meal 2: 10am
1 medium banana
1 tbsp PB
1 scoop soy protein (with 12 oz. water)

Meal 3: 12:30pm
1 Boca/veggie patty seasoned with cumin and pepper
Grilled veggies (cauliflower, broccoli, onion, grape tomatoes and spinach) 
1/2 cup black beans








Meal 4: 3:20pm
1/2 banana
1/2 scoop soy protein (with 4 oz. water)
Salad with lots of veggies (cabbage, tomatoes, celery, cucumber, carrots) and 16 chopped raw almonds and 2 tbsp of vegan cheese Okay, I really didn't have to have the cheese, need to control that! : / (dressing: red wine vinegar and lemon pepper)

Meal 5: 6:30pm


Meal 6:
Before bedtime, egg whites? 



Love,

Bea

Sharpening my Saw (body, mind, heart and spirit)

I love Stephen Covey's The 7 Habits of Effective People (and also The 8th Habit, by the same author)! This book was recommended to me by my mentor and role model, Dr. America Bracho, whom lives and leads by the "7 Habits" herself. When I read the book(s), I fell in love with the messages and decided to use it as a guide in my own life. Here is a glimpse of what is meant to "Sharpen the Saw" (Habit 7):

"I have also found that by making four simple assumptions in our lives we can immediately begin leading a more balanced, integrated, powerful life. They are simple–one for each part of our nature–but I promise you that if you do them consistently, you will find a new wellspring of strength and integrity to draw on when you need it most.

1) For the body–assume you've had a heart attack; now live accordingly.

2) For the mind–assume the half-life of your profession is two years; now prepare accordingly.

3) For the heart–assume everything you say about another, they can overhear; now speak accordingly.

4) For the spirit–assume you have a one-on-one visit with your Creator every quarter; now live accordingly"

~Stephen Covey (1932 -)

It is not an easy thing to remember to live by the 7 Habits, but I do my best. Yeah, there are times when I mess up, I am only human and I make a lot of mistakes, but I try to clean up my act and start over. The search to become the woman I am meant to be continues...

Love,

Bea

Sticking to my master plan for my 2nd contest!

Okay, I really want to compete again in the Fitness America's Bikini Show on September 24th. I have been training and dieting for it for the past 2 weeks. I know that a challenging journey lies ahead of me and sticking to the master plan (be contest-ready) will not be easy -- but I will make sure I have fun during the process! So I am not a strict dieter and that is okay. I want to eat well and manipulate my macro-nutrients, but also allow myself to eat. My goal is to be in the best health, fitness and shape ever, not win the competition. I am again, competing against myself. I seek to win mastery over my own self (mind and body)! :)

The past couple of days have been a little tough for me because I am beginning to fall of the wagon by eating out of my meal plan (eating more fats and more carbs, that is, fruit). This contest-prep, I am eating fruit minimally because I am trying to keep my sugar intake low. Some fruit, however, does not contain a lot of sugar, but by eating too much of it, I will be eating more sugar than I need to help me see the results I desire. I currently am eating 1 banana a day and berries -- and once in a while I'll eat another type of fruit (like watermelon, oranges or peaches :). I feel I am beginning to lose a little focus because I am beginning to get thoughts about sweets and other craving at random times. Having peanut butter at home I run the risk of eating more than my allowed serving; I best be careful! I can eat right out of the jar! LOL

So, I am going to reset again tomorrow...Yeah, tomorrow...We have a concert tonight at 5pm and we will eat there. They say that there will be vegan and vegetarian food, so we will see. This meal will be my reward/treat/cheat.  I am going to journal on here what I eat on a daily basis so I can keep accountable to you and stick to my diet.

Meal 1: 6:15am 
Peach-blueberry-banana-protein pancakes with syrup

Meal 2: 9:30am
4 egg whites (some egg yolk);
2 cups of grilled veggies (broccoli, cauliflower, green bell pepper and 20 spinach leaves)

Meal 3: 12:20pm
Chicken-less chicken with grilled asparagus and onions;
1 cup grilled veggies (broccoli, cauliflower, green bell pepper)

Meal 4: 2:20pm
2 celery stalks and peanut butter (right out of the jar! I don't know how much I ate, but not too much...)

Meal 5: 4:15pm
Small salad (spinach and lettuce leaves, cucumbers, tomatoes, purple cabbage, 10 almonds) and red wine vinegar and lemon pepper for dressing
1 scoop of protein powder with 8 oz. water

Meal 6: 6:30pm
Eating with Bret at the LA Coliseum. I hope they have healthy options!!!


We  actually ended up eating vegetarian burritos: flour tortilla, black beans, cilatro lime rice and grilled bell peppers. It was so good and (temperature) hot! I ate mine with super-hot sauce to rev up my metabolism for a few minutes! :)








Love,

Bea

Peach Blueberry and Banana Protein Pancakes

I decided to make peach blueberry banana protein pancakes this Saturday morning for breakfast! Here is the recipe (1 serving): 

1. 

Wet ingredients:

1/2 organic banana, mashed

1 whole organic cage-free  egg, 1 egg white

1/8 cup soy milk

(mix very well) 

2.

Dry ingredients:

1/4 cup organic oat flour

1/4 tsp baking powder

1/8 tsp baking soda

1 shake of salt (?)

1/2 scoop of soy protein powder

(mix very well)

3. 

Combine both mixtures and mix well

Add peach cubes (1/4 of fruit) 

Add blueberries (16 berries cut in half)

(mix again) 

4. 

Heat your pan/ skillet and add cooking spray 

(we use Pam canola oil, 0 calories/fat) 

5.

Cook each side for 1.5-2.5 minutes

6. 

Serve on a plate and top with sugar-free, calorie-free syrup

7. Enjoy with a cup pf organic green tea!

The amount of these ingredients makes about 5 3" pancakes. I have not counted the nutrition facts, but I don't care right now, lol. I just wanted to eat them. I am sure they are no more than 450 calories. I probably added to much baking powder and baking soda, but it made them SO fluffy and soft! They we so delicious and I enjoyed them very much! :D

Love,

Bea

Some goals for myself to meet by my30th birthday (August 18th, 2011)

I am 28 days away from the big 3-0! I am determined to make every day count! These days will never come again so I need to live in the moment and make the best of what life offers me. Since Monday (2 days ago) I have eaten clean and stuck to my dietary goals and training. This mornign I had an awesome back and bicep workout. I finished with 11 minutes of HIIT on the stepmill. Phew! That was tough and intense! I loved it every drip of sweat on my body!

So I have set some goals for myself to meet by my30th  birthday (August 18th, 2011):

1) I am going to eat clean everyday, and allow myself only 2 cheat meals a week. I am still on the 30 day vegetarian challenge (started July 1st). I am going to stick to my training and do the best I can possibly perform each day.

2)  I want to sport the most defined and strongest abs I have ever had!  I want to see the product of my determination, discipline an diligent work! Each day I must do the right thing, again and an again. That is the only way to see results!

3) I also want to be able to do one-arm push ups! I am not sure how many yet, but the goal is to be in the best shape of my life!

Take it one day at a time, Bea. Enjoy the process and your journey aging backwards, lol! I believe in myself.

Love,

Bea

PS. Here is my meal plan for today:

5:30am Meal 1
Protein pancake
1/3 cup organic rolled oats; 2 egg whites; 1 whole egg (organic, cage-free); calorie-free syrup

8:00am Meal 2 (Postworkout)
1 medium/large banana
2 oz. soy milk + 5 oz. water and 1 scoop whey+casein protein

10:15am Meal 3
1/2 cup - 2/3 cup plain soy yogurt; 5 sliced strawberries; 2 tbsp. organic flax seeds

1:00pm Meal 4
1 cup O. spinach; O. black beans, chickenless chicken (8 strips) O. tomatoes, O. onion, O. green bell pepper; LOTS of pepper :/

3:45pm Meal 5
1 scoop of veggie protein + 5 oz. water
3 O. celery stalks; 2 tbsp. O. natural PB; some raisins

6:30pm Meal 6

In exactly 30 days I will be 30 years old

In exactly 30 days I will be 30 years old. I just realized this yesterday. My search for self-improvement is always on going, but in these next 30 days I am going to pursue self-improvement harder than ever. These next 30 days will be last days of my 20's...I am entering a new phase in my life and with it, I am shifting old paradigms into new ones that will take me a step closer to the person I am meant to be. I am also beginning my contest-prep today. I am 11 weeks out!

Today I started my day waking up at 5:15am. (Meal 1) I made breakfast, a protein pancake made of 1/3 cup organic rolled oats, 1 large whole egg and 2 large egg whites (organic and cage-free); and sugar-free/calorie-free syrup; and 1 cup of green tea.

I went to Starbucks to drink my coffee (pre-workout stimulant) and make my to-do list and set goals for the week.  After 30 minutes, I head off to the gym for my heavy leg workout:

Warm-up - 5 minutes
Lunges w/o weight
Deadlifts
Smith Machine Squats
Hamstring Curl
Leg Press
Seated Calf Raises
10 minutes HIIT on Elliptical Trainer

8:45am (Meal 2) Post-workout shake
8 oz. water
1 medium banana
1 scoop of whey+casein protein powder
1/4 cup chocolate flavored calorie-free syrup

10:45am (Meal 3)
soy yogurt
strawberries
2 tbsp. flax seed

 1:30pm (Meal 4)
salad
chicken
Sweet potato



 4:30pm (Meal 5)
water + 1 scoop veggie protein
3 stalks celery
15 almonds


7pmpm (Meal 6)

My goal today is to eat clean at every meal! I am going to put EVERYTHING back where it belongs when I take it. This will keep me organized and have a less cluttered space. I am aiming to think that every time I think "the problem is out there, that very thought is the problem" and I will change my thoughts. I am on my way! Take it one day at a time, Bea!

Love,

Bea