Can't stop, won't stop

This year I turned my weakness into my strength. After a couple of failed attempts of losing weight and living a healthy lifestyle I decided that this was the year. This was it! I was tired of it and now I refuse to lose(unless it's losing weight lol) my strongest quality now is that I will not stop or give up anymore until my ultimate goal is reached! In 2012 I am down 61lbs and I LOVE it!

Update from my September goals!

Eat healthy 100% of the time: I'd say I ate healthy about 95% of the time. It wasn't the full 100% that I set out for but I personally think 95% is still pretty impressive!

Run my 2nd "Official" 5K: not only did I complete it, I beat my old time by 1 minute and 36 seconds! Next 5K is coming up on October 27th! Can't wait!

Lose 8 pounds: happy to say that I lost an additional 2 pounds on top of my goal! So I lost 10 pounds in the month of September!

Inspire at least one person to live a healthier lifestyle: last month I was able to help TWO people start making smarter choices when eating and start or continue to do more physical activities! I was most happy with this accomplishment!

October Goals:
Lose 8 more lbs(still have about roughly 40 to go for my ultimate goal)
Continue to eat no less than 95% healthy
Finish the Asylum
Run my 3rd official 5K
Help inspire/motivate 1 person to change their eating habits and exercise routine

What are your goals?

September 28, 2012

Today was a rest day in the Asylum so I did Fast & Furious from the original Insanity, Overtime from the Asylum and 25 minutes of weights!

Wow!

Showed my mom and my aunt the programs I do(Insanity and the Asylum) and their jaws dropped to the floor. They kept saying "wow". LOL have to admit, showing them the videos got me pumped up! Off to workout now! Hope everyone is doing good!

Insanity: The Asylum Day 2!

The Asylum: Strength(Day 2) done! Also did four rounds of dumbbells sets! Have to admit, today was a little easier than yesterday and I'm feeling great!

Back at it again...

Got home from work and was feeling really tired for some reason. Thought I might be getting sick so I decided to take a 30 min nap before working out. Yeah that nap turned into and hour and 30 minutes! Anyways, I woke up refreshed and completed my workout for today! First day of my new "training camp" for my next 5K that I'm running on October 27th. Figured only way to start it was to jog a 5K so I did that, some dumbbell sets and a couple rounds of boxing. Felt great to get back at it in my gym aka my garage lol

My progression through 8.5 months...

  So this year for the first time in my life I decided to have a new years resolution. I picked the cliche "lose weight and eat healthier" resolution and it has been one of the best choices I have ever made in my life! I am proud to say that today, August 19, 2012, the 232nd day of the year, I am STILL going strong on my two resolutions!!! Sure I had my slip ups and small obstacles to overcome, but I pushed them aside and made the choice to keep pushing. A lot of people have been giving me compliments and I cannot tell you how good that makes me feel. It is proof that what I am doing is working. To this day, I have lost 47.8 pounds! I have met both of my first two weight loss goals, first one was 20 pounds, second was 25 pounds and I am almost halfway to my ultimate goal of 105 pounds lost. I have also dropped two pant sizes and one size on the shirts I wear! Shopping for new clothes is also another indicator of success!

Not to many people know this, but one of the reasons why I changed my lifestyle was because I have high blood pressure. That along with being over weight puts me in a high risk of heart failure among other things. When my doctor went over the possibilities that could happen to me, it was a scare and a eye opener. The main reason why I decided to move forward with this process is also because of my daughter, who turned 4 years old on Friday! I did not want her to lose me because I neglected to take care of myself. I know that when it is your time to go, there is nothing you can do about it, but I know that I want to make sure that I didn't go early due to health reasons. This alone is one of the biggest motivators to me.

So the question I get asked the most is, "What are you doing to lose weight?". Let me first start off by answering that question with, it is not easy by any means but if you have the will power and faith, NOTHING is impossible. So what am I doing? For breakfast each morning I started drinking a shake rather than eating a meal. What's in the shake? All types of fruits from strawberries, blueberries, bananas, apples, oranges and mango. I usually pick about two or three of the fruits I just listed and cut them up, throw them in the blender and mix them until they become a smooth mixture. You do not have to use these fruits, pick any that you like, these just happen to be some of my favorites, pick what works for you and don't be afraid to try new fruits! Next, I add about a cup of crushed ice and blend that in. Last, I add one scoop of protein(currently using the strawberry flavor) and mix for one minute. Pour it in a cup and breakfast is served! The prep time for this is about 5 to 10 minutes and the mixing takes about another 5 minutes. Sometimes I cut up the fruit the night before to save some time in the morning. The shakes taste really good by the way!

As far as exercise, here is a list of things I do(not all in the same day! lol): Insanity, Insanity: The Asylum, 10 Minute Trainer, Boxing(30/30/30 workout), jogging/walking, dumbbell sets, jump roping, stationary bike rides and resistance band workouts. I have included some links on the list so you can learn more about each of the programs. More recently I have been jogging more to prepare for my next 5K that I am running in San Antonio on September 16th. In addition to that I usually ride the stationary bike anywhere from 2 to 6 miles and finish off with either a couple rounds of boxing or dumbbell sets. Always make sure to cool down! I also use twitter and instagram as motivational tools. There are tons of people/companies on both of these social networks that offer plenty of inspiration to help you on your journey. If you would like some of the names of the people to follow, just let me know and I can get them to you.

Another thing I have changed is my eating. I started doing the DASH Diet to help lower my blood pressure and it has definitely helped out with not only that but also the weight loss. Click on the link to learn more about what it is all about. One common mistake people make is buying "wheat" bread instead of white bread. When buying bread, you need to make sure it is 100% wheat, not just wheat. If you are brave enough, the absolute best thing to do is to cut out bread completely! Unfortunately, I am still eating bread but as I stated, the best bread to eat is the 100% wheat bread. 

And last but not least, WATER! Drink plenty of water every single day, I cannot stress that enough. Water is free almost everywhere so this it is not hard for you to get it. Buy a bottle/container that you can keep with you at all times, this will encourage you to drink more. Cutting out sugary drinks helps out big time. Limiting your alcohol intake will also help out with weight loss. Like I mentioned earlier, I am training for my second 5K. This time around I am excluding alcohol as part of my training and I have to say I can tell a difference! 

Don't expect results to happen over night. You didn't get to where you are in one night, so don't expect to change in one night either.  Also, don't believe the pills that tell you that you can get thin by just taking them. A pill alone didn't make you gain weight and it sure isn't going to make you lose it, don't fall for the hype! If you have questions, don't hesitate to ask me. As I always say, I am by no means an expert or a certified trainer of any sort, I am just sharing my successes with you so that maybe you can use them and have them work for you like they did for me. Hopefully, you find this blog useful and can try even just one of the things that I talked about today! Until next time, work hard, stay humble, stay focused, stay strong and stay positive

Help me, help you! Repost this please!

Not many people know that I lost my aunt to breast cancer in 2003. She was like a second mother to me so this hit me more than just losing an aunt. Ever since then, fighting the fight against breast cancer has always been something that I have felt strongly about. I have been wanting to do this for awhile now and now I am finally deciding to do this for her. Please help out in any way that you can. Every little bit helps. Thank you and God bless you! To help donate, simply click here.

R.I.P. Helen Urrutia DeLeon

6 Ways to Fight On-the-Job Weight Gain

It's a familiar story: you stay fit and trim until you get out of school and get a job. Then, the pounds slowly creep on. Fortunately, it can be avoided, or even reversed.  Try these 6 steps to stop on-the-job weight gain.

1. Keep Your Water Glass Full.

Water has zero calories. It keeps you hydrated, clear-headed, healthy and feeling full. Sipping water throughout your day helps you avoid mistaking thirst for hunger.

Want a little more flavor? Add fresh lemon or orange wedges, or try unsweetened herbal or green tea. Just watch out for sugary beverages, which can be a significant source of daily calories.

An 18-month study found that liquid calories affect weight loss more than solid food. Published in the American Journal of Clinical Nutrition, the research found that cutting just one sugar-sweetened beverage a day led to 1½ pounds of weight loss.

2. Don't Eat While You Work.

Yes, you're busy. But studies show that we eat more when we're distracted. If you're simultaneously checking email or running reports, then you're not paying attention to your food or your stomach.

Stop what you're doing, and eat without (or with a minimum of) distractions. Even if it's just for 15 minutes and not a full hour, the break will clear your head and help you stop eating when you're full.

3. Pack Your Lunch ... and Then Some.

Don't let a tight schedule force you to the nearest burger joint. A home-packed lunch can easily be healthier (and more affordable) than fast food.

It can be as simple as a turkey sandwich on whole-wheat bread, piled high with lettuce, tomato, and cucumber (or whatever your favorite veggie toppings are) or as fancy as last night's leftover grilled salmon with couscous and asparagus.

Bring some healthy snacks too. A large-scale study from Auburn University found that frequent snackers tend to eat more healthfully, while Northwestern University research found that those who eat more often are more likely to stay at a healthy weight.

For the healthiest, most cost-efficient snacks, choose fruit. Apples, bananas, and oranges are readily available and travel well. Dried fruit and nuts keep better and add some protein and heart-healthy fats.

4. Just Say "No, Thank You."

You've had it happen: a co-worker brings in cookies or leftover birthday cake and asks if you'd like some. In case you didn't already know, you are allowed to give a polite but firm 'no, thank you.'

To the inevitable follow-up - "are you sure?" - a simple "yes, I'm sure" is also allowed. Or head it off by giving a reason up front: "No, thanks; I'm trying to watch my weight" is more persuasive than "no" on its own.

If social pressure makes you feel that you simply must accept, remember the advice of Miss Manners: your only duty as the recipient of a gift is a proper 'thank you.' In other words, you don't have to eat it. Toss it out, or pass it on to someone who actually wants it.

5. Ask HR to Go Easy on the Treats.

Does your company sometimes 'treat' the staff to boxes of doughnuts? Whether it's for a big meeting or just to say TGIF, HR reps are often the source of empty calories in the break room.

Ask HR to be more supportive of healthy lifestyles. Suggest a fruit basket or an assortment of yogurts instead. Even a fresh fruit tart has more nutrients than a cake, and a cheese platter with whole-grain crackers has more fiber, calcium and protein.

A simple, polite request may be enough to make a healthy change in your office. If not, then choose your battles wisely: let the others have their doughnuts; you still have your willpower.

6. Walk the Halls.

The phone, email and online chat all help keep us in touch. But when your co-worker is only a few feet away, down the hall, or even one flight up, are they always necessary? To keep from gaining weight at work, make a habit of getting out of your chair to communicate.

You can even take a walk-and-talk: a brief meeting held while you're both walking, either around your company's campus or even to a nearby coffeehouse. You can burn a few calories, reinvigorate yourselves, and still accomplish your goals.

You should consult your physician before beginning any exercise or diet program.

Credit: GlobalFit and GetActive

All fruit smoothie!

Today I decided to make a fruit smoothie with some fruit that we had here at the house and I decided to take pictures while I made it to make a blog post about it. Kind of like a "how to" type of post to help you and show you how simple it is to make one! Not only does it taste great it is also great for you. This is probably one of the most healthiest "meals" you can have. Not to mention, when you are done, there is not a lot of work involved when it comes to cleaning up!

Prep Time: 5-10 minutes

1st step: Decide what fruits you want to use. You can use any fruits that you like, it doesn't have to be the same ones that I use here. Today I decided to use strawberries, blueberries, bananas, oranges and apples.

2nd Step: Cut up your fruits to small cubes if possible and peel off any skin or excess that you will not eat/drink.

No need to cut up the blueberries since they are already small in size.

3rd Step: Place all of your cut up fruits in the blender and add 1 cup of crushed ice. If you do not have access to crushed ice, simply place some ice cubes in a plastic bag, wrap a towel around the bag and crush.

4th Step: Blend all of your fruit and ice until you get a nice smooth mix. Add bananas to the mix. I like doing this after blending the fruits together because the banana tends to stick to the blades when mixed in first.

5th Step: This step is optional. I started doing this to help use the smoothie as a meal replacement. If you do not wish to do this, it is perfectly fine also. I am using some strawberry flavored protein that I bought at GNC.

6th Step: Blend everything together very well. I usually let the blender run for a minute straight to ensure that all of the ingredients have mixed enough to where I am not tasting one ingredient more than the others.

Last Step: Relax and enjoy your healthy meal or snack!

Thanks for reading! Until next time, stay focused, stay strong and stay positive!

Fat, Sick & Nearly Dead(Movie Review)

So I was scrolling through the movie list on netflix and stumbled across a movie titled "Fat, Sick & Nearly Dead"(Click here to watch the trailer). The movie follows an Australian named Joe Cross through his journey to lose weight through "juicing". Joe was a 100 pounds overweight, one steroid away from becoming a professional  baseball player and was suffering from a debilitating autoimmune disease. In hopes of changing(and saving) his life, he took up juicing for 60 days in a row to reboot his body. Along the way he met and spoke to hundreds of people across America who were overweight and unhealthy, but felt like they did not have the will power to make the changes and take the challenge that he was doing. Joe did find two people who were willing to take him up on his challenge and the film documents their changes as well. I will not give away any more about the movie, but I would HIGHLY recommend that you take the time to watch it. I may even consider juicing myself to see if I have the will power to take on this challenge. Until next time, stay focused, stay strong and stay positive!

Insanity Fit Test (Part 2)

"Quick Ladder"

So yesterday I did the second fit test in the Inanity workout aka day 15 of the program. I did improve in every area of the test, some more than others and some just barely but still progressed either way. I am happy so far but nowhere near satisfied! Shaun T is definitely my favorite workout instructor with Tony Horton in a close second. They just seem to be really great motivators and always seem to push me to my limits and beyond. If you haven't tried P90X or 10 Minute Trainer, I would highly recommend them! You can see my test results from day 1 and day 15 below.
                                   
                                               DAY 1                                    DAY 15
Switch Kicks                             80                                         100(+20)
Power Jacks                              40                                         48(+8)
Power Knee                              95                                         102(+7)
Power Jump                              25                                          33(+8)
Globe Jump                               8                                            9(+1)
Suicide Jump                             12                                          13(+1)
Push Up Jack                            19                                          21(+2)
Low Plank Oblique                    35                                         39(+4)

I'm hoping I can improve more on the bottom four categories by the time the next fit test comes around in two weeks. Thanks for reading! Until next time, stay focused, stay strong and stay positive!

July 5, 2012

So this past week has been a pretty good one for me! I tried some wheatgrass for the first time and let me just tell you, it was awesome! It gave me a boost of energy like no other energy drink has before! The fact that it is healthier than all others makes it that much better! Also, I have started making fruit smoothies for breakfast rather than eating what I normally do. I used to eat a whole wheat bagel with peanut butter, a granola bar and a cup of orange juice. I think I like drinking the smoothies rather than my normal routine. Yesterday I tried the green berry flavor of shakeology and sadly have to say that I did not really like it too much. I did finish my shake bit I forced down the last half of it so it is definitely something that I will not be purchasing. I am still interested in trying the chocolate and strawberry flavored that they do offer. So I am not giving up on shakeology just yet! I missed my workout yesterday, so today I caught up and did day 10 & 11 of Insanity. It was tough but I survived it and I'm glad I did it! This past week I lost 3 pounds, so I was pretty happy about that! I'd say at this point I am eating and drinking healthy about 90% of the time, which is the highest percent I've ever been at. It has been a long road to get to where I am currently at and a ton of hard work has been put in over the last six months! I'd say that I am happy with my progress but I am not satisfied! I still have a long road ahead of me but can and WILL get to my goal. If I can do it, anyone can! If you have any questions feel free to send them my way. If I cannot answer you, then I will do what I can to get you an answer! I am by no means any type of expert but I do know a little about this stuff now since I have been at it for six months! Until next time, stay focused, stay strong and stay positive!

June 28, 2012

Today for my workout I did two Insanity workouts. I was originally planning on starting on Monday, but I ended up buying a new car this week and it took a lot longer than I thought it would that night. So Tuesday I began the program rather than Monday since I got home pretty late. The first of the two Insanity workouts today was by far the hardest of the two. About midway through the workout, my left leg began to feel tight and I could not seem to stretch it out enough to get it loose. So that first workout was a little rough but I managed to make it all the way through it. With my leg still feeling a little tight I was thinking about calling it a day but I was finally able to stretch it out and decided to make up the day that I was down due to buying my car. Luckily the second Insanity workout consisted mainly of stretching so that helped me out even more! Yesterday I was a little sore which surprised me a little, considering that I was still working out, just not as extreme as Insanity. Today I was still sore but not quite as much as yesterday so that didn't take to long to get over, which makes me happy! Tomorrow I have the "Pure Cardio" workout in the Insanity program, in my opinion, the hardest workout of month 1. It may be a late workout tomorrow, one of my former players that I used to coach has convinced me to coach his select team this weekend and we have practice tomorrow from 6pm-8pm. No excuses, I will stay committed to this so even if it is late, it will still get done! Until next time, stay focused, stay strong and stay positive!

Getting back to Insanity....the workout program!

So I planned on starting the Insanity program on Monday but a trip to buy a new car ended up taking way longer than I expected! With that said, I ended up starting the program yesterday(Tuesday) with the fit test. My results from the fit test are as follows: Switch Kicks: 80, Power Jacks: 40, Power Knee: 95, Power Jumps: 25, Globe Jumps: 8, Suicide Jumps: 12, Push Up Jacks: 19 and Low Plank Oblique: 35. This is my third time doing this program and I am definitely looking forward to it, something that I did not say the first two times around! LOL! I am still on the DASH diet(see previous post to find out what this diet is about or click on the link) but am not eating "healthy' 100% of the time. I know, I know, the only way I am going to reach my goal is if I commit 100%! That is the plan, trust me it is but as you may know, it is WAY easier said than done! Today I did day two of the Insanity program and followed that up with a 10 Minute Trainer(program by Tony Horton) and a quick dumbbell set. I am pretty exhausted today but I sure am glad I am starting to get back on track as far as my exercising goes. I am waiting to get some samples of Shakeology from my beachbody coach to see if that is something that I like. If it is, I plan on purchasing some and using it to help get me to that 100% eating healthy that we all want to be at! Until next time, stay focused, stay strong and stay positive!

Note: Click on links to find out more information about the workout programs, diet and more on Shakeology.

Credit: BeachBody.com and DashDiet.org

Long overdue update!

So since January 1st, I have stuck with my two new years resolutions of eating healthier and exercising more. I am very proud of that and proud to say that I have lost 47 and 1/2 pounds! I am far from where I want to be but not quite what I once was! I am still continuing to do the DASH diet and use the Insanity programs by Shaun T. I plan to update this more regularly and hope that I can inspire or help even just one person looking to change their lifestyle! If I can do it, I know anybody can! Until next time, stay focused, stay strong and stay positive!

The DASH Diet: Everything you need to know

The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure.

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks.

Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet may offer protection against osteoporosis, cancer, heart disease, stroke and diabetes. And while the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier meals and snacks.

DASH diet: Sodium levels
A key goal of the DASH diet is reducing how much sodium you eat, since sodium can dramatically increase blood pressure in people who are sensitive to its effects. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs:

Standard DASH diet. You can consume up to 2,300 milligrams (mg) of sodium a day.

Lower sodium DASH diet. You can consume up to 1,500 mg of sodium a day.

Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a more traditional diet, which can amount to a whopping 3,500 mg of sodium a day or more. That level is far beyond the recommendation of the 2005 Dietary Guidelines for Americans of a maximum of 2,300 mg of sodium a day.

Studies show that the lower sodium version of the DASH diet is especially helpful in lowering blood pressure for adults who are middle-aged or older, for African-Americans and for those who already have high blood pressure. If you aren't sure which version of the DASH diet is best for you, talk to your doctor.

DASH diet: What to eat
Both sodium versions of the DASH diet include lots of whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes. You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat.

Here's a look at the recommended servings from each food group for the 2,000-calorie-a-day DASH diet.

Grains (6 to 8 servings a day)
Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta.

Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole-wheat pasta instead of regular pasta and whole-grain bread instead of white bread. Look for products labeled "100 percent whole grain" or "100 percent whole wheat."
Grains are naturally low in fat, so avoid spreading on butter or adding cream and cheese sauces.

Vegetables (4 to 5 servings a day)
Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium. Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.

Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole-wheat noodles can serve as the main dish for a meal.
Fresh or frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt.
To increase the number of servings you fit in daily, be creative. In a stir-fry, for instance, cut the amount of meat in half and double up on the vegetables.

Fruits (4 to 5 servings a day)
Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — exceptions include avocados and coconuts. Examples of one serving include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit.

Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a splash of low-fat yogurt.
Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber.
Remember that citrus fruits and juice, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you.

Dairy (2 to 3 servings a day)
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low-fat or fat-free because otherwise they can be a major source of fat. Examples of one serving include 1 cup skim or 1% milk, 1 cup yogurt or 1 1/2 oz. cheese.

Low-fat or fat-free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist.
If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.
Go easy on regular and even fat-free cheeses because they are typically high in sodium.

Lean meat, poultry and fish (6 or fewer servings a day)
Meat can be a rich source of protein, B vitamins, iron and zinc. But because even lean varieties contain fat and cholesterol, don't make them a mainstay of your diet — cut back typical meat portions by one-third or one-half and pile on the vegetables instead. Examples of one serving include 1 oz. cooked skinless poultry, seafood or lean meat, 1 egg, or 1 oz. water-packed, no-salt-added canned tuna.

Trim away skin and fat from meat and then broil, grill, roast or poach instead of frying.
Eat heart-healthy fish, such as salmon, herring and tuna. These types of fish are high in omega-3 fatty acids, which can help lower your total cholesterol.

Nuts, seeds and legumes (4 to 5 servings a week)
Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas.

Nuts sometimes get a bad rap because of their fat content, but they contain healthy types of fat — monounsaturated fat and omega-3 fatty acids. They're high in calories, however, so eat them in moderation. Try adding them to stir-fries, salads or cereals.

Soybean-based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat. They also contain isoflavones, a type of natural plant compound (phytochemical) that has been shown to have some health benefits.

Fats and oils (2 to 3 servings a day)
Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by providing 30 percent or less of daily calories from fat, with a focus on the healthier unsaturated fats. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

Saturated fat and trans fat are the main dietary culprits in raising your blood cholesterol and increasing your risk of coronary artery disease. DASH helps keep your daily saturated fat to less than 10 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils.

Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items.

Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat.

Sweets (5 or fewer a week)
You don't have to banish sweets entirely while following the DASH diet — just go easy on them. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup (8 oz.) lemonade.

When you eat sweets, choose those that are fat-free or low-fat, such as sorbets, fruit ices, jelly beans, hard candy, graham crackers or low-fat cookies.

Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) may help satisfy your sweet tooth while sparing the sugar. But remember that you still must use them sensibly. It's OK to swap a diet cola for a regular cola, but not in place of a more nutritious beverage such as low-fat milk or even plain water.

Cut back on added sugar, which has no nutritional value but can pack on calories.

DASH diet: Alcohol and caffeine
Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women one or less.

The DASH diet doesn't address caffeine consumption. The influence of caffeine on blood pressure remains unclear. But caffeine can cause your blood pressure to rise at least temporarily. If you already have high blood pressure or if you think caffeine is affecting your blood pressure, talk to your doctor about your caffeine consumption.

DASH diet and weight loss
The DASH diet is not designed to promote weight loss, but it can be used as part of an overall weight-loss strategy. The DASH diet is based on a diet of about 2,000 calories a day. If you're trying to lose weight, though, you may want to eat around 1,600 a day. You may need to adjust your serving goals based on your health or individual circumstances — something your health care team can help you decide.

Tips to cut back on sodium
The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake. You also can cut back on sodium in your diet by:

Using sodium-free spices or flavorings with your food instead of salt
Not adding salt when cooking rice, pasta or hot cereal
Rinsing canned foods to remove some of the sodium
Buying foods labeled "no salt added," "sodium-free," "low sodium" or "very low sodium"

One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon of table salt has about 1,500 mg of sodium. When you read food labels, you may be surprised at just how much sodium some processed foods contain. Even low-fat soups, canned vegetables, ready-to-eat cereals and sliced turkey from the local deli — all foods you may have considered healthy — often have lots of sodium.

You may not notice a difference in taste when you choose low-sodium food and beverages. If things seem too bland, gradually introduce low-sodium foods and cut back on table salt until you reach your sodium goal. That'll give your palate time to adjust. It can take several weeks for your taste buds to get used to less salty foods.

Putting the pieces of the DASH diet together
Try these strategies to get started on the DASH diet:

Change gradually. To boost your success, avoid dramatic changes in your eating approach. Instead, change one or two things at a time. If you now eat only one or two servings of fruits or vegetables a day, try to add a serving at lunch and one at dinner. Rather than switching to all whole grains, start by making one or two of your grain servings whole grains. Increasing fruits, vegetables and whole grains gradually can also help prevent bloating or diarrhea that may occur if you aren't used to eating a diet with lots of fiber. You can also try over-the-counter products to help reduce gas from beans and vegetables.

Forgive yourself if you backslide. Everyone slips, especially when learning something new. Remember that changing your lifestyle is a long-term process. Find out what triggered your setback and then just pick up where you left off with the DASH diet.

Reward successes. Reward yourself with a nonfood treat for your accomplishments.

Add physical activity. To boost your blood pressure lowering efforts even more, consider increasing your physical activity in addition to following the DASH diet. Combining both the DASH diet and physical activity makes it more likely that you'll reduce your blood pressure.

Get support if you need it. If you're having trouble sticking to your diet, talk to your doctor or dietitian about it. You might get some tips that will help you stick to the DASH diet.

Remember, healthy eating isn't an all-or-nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. And with the DASH diet, you can have both.

DISCLAIMER: Courtesy of the Mayo Clinic and AliveHealth.com. In no way did I write any portion of this article, it is very useful information that I wanted to pass along.

January Review

So today was the end of the first month of my new lifestyle. I gotta say I am happy that I chose to change my life to live a healthier one. I started out a little rough on the eating healthier side of my resolution but over the last part of the month I got on the right track thanks to the DASH diet! My other part of my resolution was to lose weight and for the first month of 2012 I am proud to say that I lost 15 pounds! I can't wait to continue this new lifestyle in the month of February and beyond. For now I am just taking it one day at a time and doing what I can to stay on track. If I can do it anyone can do it! Stay strong, stay focused and stay positive friends!

DASH Diet Day 1-Lunch

Here's what I had for lunch today. Chicken salad sandwich, salad and a cup of grape juice. The chicken salad consist of skinless and boneless chicken, non fat mayonnaise, onion powder, celery and lime or lemon juice. The salad consist of freshly cut cucumbers, sunflower seeds and low fat/sodium vinaigrette. Pretty good and also healthy for you!

DASH Diet

The workouts that I have been doing lately are "Insanity" by Shaun Thompson (better known as Shaun T), "10 Minute Trainer" by Tony Horton, workouts on the stationary bike and boxing with the heavy bag. This is the second time that I am doing Insanity and I have just completed the first month. There is a week in between the first and second months of the same workout. I begin that tomorrow. I just began the 10 Minute Trainer last week, so this was my first week of completing it and let me tell you that even though it is only 10 minutes long, it is a great workout! As far as the stationary bike, it just depends on what kind of a mood I am in on how many miles I ride. It ranges from 5 miles to 10 miles per day. On the boxing side of things, I usually get in about 4 rounds of boxing with the heavy bag. So a normal day of exercise looks like this for me. 1 Insanity workout, 2 to 3 10 minute trainers, 5 to 10 miles on the stationary bike and 4 rounds of boxing! Seems like a lot because it is! After I get done with this routine I am pretty tired but I got to admit I sure do feel great! I know now that if I can do it, ANYONE can do it! I have also started this diet called the "DASH diet". The DASH stands for Dietary Approaches to Stop Hypertension. This is the first time that I have ever tried a diet of any sort. After learning that my blood pressure is a little higher than it should be, I immediately began doing research on ways I could change my eating habits that would not only be healthy but that would also help lower my blood pressure. The DASH diet was exactly what I was looking for! Today's breakfast consisted of raisin bran cereal with non fat milk, a slice banana, toast and a small glass of orange juice. It was delicious! I am about to go get my workout in, so I will check in later today! Stay focused, stay strong and stay positive!

It Begins!

I have created this page to help others who may be searching for helpful tips on working out, eating or who may just be looking for some motivation. I will update this page as often as I can, but I am hoping to do so daily. Please help me spread the word on this page by telling even just one friend. Together we can make a difference!