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