Soul Food or Slave Food? - Letters to the editor

Soul Food or Slave Food? - Letters to the editor

WHAT I ATE TODAY : 10 - 21 - 09

*** I HAVE COMPLETELY ELIMINATED WHEAT FROM MY DIET***

5:00 AM : 1/2 CHICKEN BREAST/ BANANA/ 1 LITER WATER

8:30 AM: TURKEY PATTY / KETCHUP / PLUM

10:30 AM: PEANUTS/ 1 LITER WATER

1:30 PM: CHICKEN BREAST/ PEAS & CARROTS/ KETCHUP

3:30 PM: PORK LOIN/ APPLE/ 1 LITER WATER

6:30 PM: TURKEY PATTY/ GREEN PEAS/ KETCHUP

9:30 PM : APPLESAUCE/ 1 LITER WATER

Dude, What’s in My Makeup?

Oh my!!! And I thought all I had to be concern about was chemicals in the food I eat!!! Check this out>>> Dude, What’s in My Makeup?

STOP LETTING AMERICA TELL YOU HOW TO RUN YOUR LIFE!!

OK...this is a little bit of a vent. First and foremost, I would like to say that I would've posted more blogs and Youtube videos, but I really suck at editing, and I'm always busy. So, I'm more about quality than quantity. But thank you for watching my videos. Ok, back to my vent....You know, I talk and listen to so many people about decisions they have made in their lives, and at the end of the discussion, I ask, "well, why did you do that?"...and they always tell me its because of what they(other people) said,,,or what they heard....first of all,,,who is "they"? People, please stop making your life decisions on what other people are telling you. I know its hard, but even me at 26 years old, am tired of people who do not know me, telling me what I should look like, eat like, act like, or be like. First of all, rules are meant to be broken, and everything doesn't apply to the same person. For example, I have oily skin, but I like foundation stick. The "rule" is, if you have oily skin, stay away from it, don't touch it , don't even think about wearing it!! But- I've been wearing stick foundation since I was in 10th grade, and if I had a breakout, it was because my diet wasn't right, it was bcus I was stress!! I drink plenty of water, and eat fruits and veggies,exercise, and take care of myself. I've gone months without breakouts, and I had breakouts even when I wasn't wearing foundation, but I got them bcus I was stressed!! Now I know some people do get breakouts from wearing oil products, but if you don't, then by all means, KEEP WEARING IT,if you like it!!! Don't stop wearing it bcus some magazine told you shouldn't. When it comes to eating right and your health....the rules are, "eat whole grains(they mostly advertise wheat), fruits and veggies". Ok, fruits and veggies are a given bcus they are natural, but some people have allergies to wheat, and it bloats them up and makes it hard to lose weight, among other things like breakouts, constipation and everything else. So if you are having these symptoms, why would u continue eating wheat??? Obviously, its not working for you, so cut it out. Just bcus you read in a book, or watch tv and they recommend it doesn't mean it works for everybody. You have to understand, that America is made up of businesses, and they want to take your money any way they can. So if they can mislead you, they will and hopefully you won't fall for it. My main point is to listen to your body, your mind, and feel that sometimes , the common sense that you have may be theright choice. Stop letting other people dictate the way you are suppose to live. Ok,,,,just wanted to vent about this,,,tell me your thoughts...bye

TIRED OF LONG CARDIO??? TRY THIS....

THIS IS A FORM OF SUPER HIGH INTERVAL TRAINING CALLED TABATA TRAINING, THAT ONLY LAST 16 MINS. ITS VERY INTENSE SO IF YOU HAVE HIGH BLOOD PRESSURE OR ASTHMA OR OTHER AILMENTS, CONSULT YOUR DOCTOR. ALL YOU NEED IS YOU AND A CLOCK!!!

** WARM UP - 5 - 10 MINS****

1. JUMP ROPE x 20 SEC
2. REST x 10 SEC

REPEAT 8 TIMES = 4 MINS TOTAL

3. PUSH UPS W/ KNEES x 20 SEC
4. REST x 10 SEC

REPEAT 8 TIMES = 4 MINS TOTAL

5. BODY WEIGHT SQUATS x 20 SEC
6. REST x 10 SEC

REPEAT 8 TIMES = 4 MINS TOTAL

7. JUMPING JACKS x 20 SEC
8. REST x 10 SEC

REPEAT 8 TIMES....THEN COOL DOWN

***DON'T HAVE A JUMPROPE??? SUBSTITUTE BY RUNNING IN PLACE***

THIS BURNS A LOT OF CALORIES DURING AND DAYS AFTER ...IT TAXES YOU AEROBIC ( CARDIO) AND AEROBIC SYSTEMS ( WEIGHT TRAINING)....IT TONES ALSO AND IS GREAT FOR THE HEART!! DO THIS ON NON WEIGHT TRAINING DAYS....

FOODS FOR THOUGHT,,,,,

REMEMBER, CARBS ARE USED AND BURNED AS ENERGY ONLY WHEN YOU ARE EXERCISING AT AN HIGH INTENSITY. FATS ARE USED AND BURNED AS ENERGY WHEN YOU ARE DOING NORMAL STUFF LIKE GOING TO WORK, WALKING TO THE STORE, ETC. ONLY WHEN YOU ARE WORKING OUT FOR A LONG PERIOD OF TIME ARE WHEN FATS ARE BURN. SO WHAT DOES ALL THIS MEAN?? YOU HAVE TO EAT CARBS THAT CAN BE BURNED FAST, AND EFFICIENTLY!!! THAT MEANS LEAVING THE TWINKIES, AND THE CANDY ALONE. WHY? BECAUSE THE BODY DOESN'T KNOW WHAT TO DO WITH THEM, AND MOST PEOPLE DO NOT EAT THEM RIGHT BEFORE THEY EXERCISE. AND PROTEINS ARE MUSCLES BUILDERS, WHICH SUPPORTS YOUR BONES AND MAKES THEM STRONGER......BYE!!!!

MY FOOD STAPLES LIST

I recommended everyone make a list as I did. This will help you when you need to go grocery shopping, or if you happen to be hungry and are tempted to eat the wrong kind of foods. Food staples mean foods that you can and are always willing to eat. Not foods that you have every now and then, or foods that are bad for you. Also, fill in as many as you can, and leave room for addtitinal numbers so that you can add on to it in the future. And be creative and write each group in different colors, just to make it fun to look at!!! Bye!!!!

PROTEINS:
1.) Jenni-o lean turkey
2.) Applegate's Farm Chicken Franks
3.) Shelton's Turkey / chicken franks
4.) Hormel Honey Ham
5.) Pinto Beans
6.) Tuna
7.) Foster Farm chicken frank
8.) Eggs / Egg whites
9.) Peanut Butter
10.) Honey Roasted Peanuts
11.)
12.)

Carbs:
1.) Sara Lee Deli Style wheat bread
2.) Rudi's Organic Hot dog buns
3.) Rudi's Organic English muffin
4.) Orowheat English Muffin
5.) Sucess Brown rice
6.) Pasta - Wheat/Spelt
7.) Ezekial Bread
8.)
9.)
10.)

Veggies:
1.) Peas
2.) Carrots
3.) Cucumber
4.) Celery
5.) Potatoes
6.)
7.)
8.)
9.)
10.)

Fruits:
1.) Banana
2.) Plums
3.) Golden Apples
4.) Strawberries
5.) Grapes
6.) Pineapples
7.)
8.)
9.)
10.)

Sides:
1.) Olive Oil
2.) Ketchup
3.) Kraft Ceasar vinegarette Salad Dressing
4.) I Can't Believe its not Butter Spray
5.) Jelly (organic)
6.) Flaxseed
7.)
8.)
9.)

UPDATE : 3 / 27 / 2009

SORRY!!! I'VE BEEN MISSING IN ACTION....BUT I'LL BE BACK SOON!!!! WITH ALOT OF GOOD STUFF!!!

Calisthenics Workout : Week 3 & 4

1.)Monday:
Upper Body Push/Pull Day

Push-up/Crunch Superset
5 Cycles of:
Regular..........5
Reg. Crunch .....15
Wide.............5
Reverse Crunch...15
Tricep...........5
1/2 Situps.......15

Pull-ups:
Regular grip.....1,2,3
Reverse grip.....1,2,3

Abs:
Reg. Crunch.......25
Rev. Crunch.......25
Right Crunches....25
Left Crunches.....25
1/2 Situps........25

Pushup/ jumping Jacks superset:
Repeat 10 times;
Jumping jacks.....10
Push-ups..........5-10

2.)Tuesday:
Lower body
Run/walk/Bike......20 mins.

Squats.............3 x 20
Lunges.............3 x 10
Calves.............3 x 25
Jumping jacks......3 x 20
Side Crunches......4 x 25
L/R crunches........4 x 25


3.)Wednesday:

Stretch ..........15:00
Interval Training:
20 - 30 mins. running/walking
Run/walk..........20 yds.

4.)Thursday:

Push/ Pull
Repeat 5 times: (non - stop)
Pull-ups...........5 - 10
Push - ups.........10 -20
Crunches...........10 x 5 seconds
Dips...............10
Jog................1:00 or jumping jacks
(beginners, assisted pull-ups/knee push-ups)

Biking............20 mins.

Abs:
Repeat 2-3 times:
Reg. Crunches........25
Reverse crunched.....25
Alternate Regular / reverse crunch....25 each
Bicycles Crunsh........25

5.)Friday:

Rest day.....stretch

6.)Saturday:

Walk /run.............15

Repeat exercises....... 3x's
Push-ups............... 10 - 20
Squats................. 10 - 20
Dips................... 10 - 20
Lunges................. 10-15 per leg
Heel raises............ 20
pull - ups............. 10 -15
Crunches............... 2 x 25 (left/right)

Full body stretch

QUOTE OF THE DAY: 2 - 25 - 09

“You are a product of your environment. So choose the environment that will best develop you toward your objective. Analyze your life in terms of its environment. Are the things around you helping you toward success - or are they holding you back?”
W. Clement Stone quotes

CALISTHENICS WORKOUT : WEEK 1 & 2

WEEKS 1 & 2 -

1.)MONDAY - UPPER BODY
PUSH / PULL

1 PULLUP (ASSISTED)/DIP X 2 ( DO THIS UNTIL YOU GET TO 5 PULL UPS)

ALTERNATING CIRCUIT :
PUSH UPS/ DIPS/ STOMACH
REPEAT 3 TIMES:
REG. CRUNCHES.....10*
PUSH UPS..........10
REV. CRUNCHES.....10*
CHAIR DIPS........10

*10 SECOND HOLD FOR EACH REP*

2.)TUESDAY - LOWER BODY

RUN/WALK

REPEAT 3 TIMES:
WALK/RUN .......3:00
1/2 SQUATS......20
1/2 LUNGES......20/LEG
HEEL RAISES.....30
LEG STRETCH.....2:00
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/JOG

3.) WEDNESDAY -

DAY OFF
STRETCH ...........15:00

RUNNING.............20-30 MINS.

4.)THURSDAY - UPPER BODY

PULLUPS X 2 / PUSH UPS X 2...DO THIS 5 TIMES

DIPS............10-15
CRUNCHES........10 X 10 SEC.
L/R CRUNCHES....10 X 10 SEC.
SIDE CRUNCHES...2 X 25
REV CRUNCHES....20


5.) FRIDAY - LOWER BODY

RUN/WALK
REPEAT 3 TIMES:
WALK/RUN........3:00
1/2 SQUATS......20
1/2 LUNGES......20 PER LEG
LEG STRETCH.....20
THIGH
HAMSTRING
CALVES

COOL DOWN WALK/ JOG ...5:00

6.) SATURDAY - UPPER BODY

REPEAT MONDAY..
BIKE 20:00 INSTEAD OF WALKING

* THIS IS JUST A GUIDELINE,,,IF YOU WANT TO DO MORE CARDIO ADD SOME IN...IF YOU WANT TO DO THE FULL SQUATS THAN THE 1/2 SQUATS...DO IT!!!**

Update and Workout: 2 -20- 09

Due to high demand, I will be posting 2 months worth of the calisthenics workout this weekend and in the future a weight training workout. But for now, here's a treadmill interval training workout I did yesterday.And please - don't go as fast as I am going if you cannot handle it..this is just giving you a guideline as to how the numbers should be changing. Don't forget to stretch!!!!

40 mins.

1 - 5 mins: 3.5 mph walk
6 - 7 mins: 5.0 mph run
7 - 8 mins: 4.0 mph walk
8 - 9 mins: 5.5 mph run
9 - 10 mins: 4.0 mph walk
10 - 12 mins: 5.5 mph run
12 - 13 mins: 4.0 mph walk
13 - 15 mins: 6.0 mph run
16 - 17 mins: 4.2 walk
18 - 20 mins: 6.0 run
21 - 22 mins: 4.2 walk
23 - 25 mins: 6.0 run
26 - 27 mins: 4.2 walk
27 - 28 mins: 6.5 run
28 - 29 mins: 4.2 walk
29 - 30 mins: 6.5 run
31 - 32 mins: 4.2 walk
32 - 34 mins: 7.0 run
34 - 40 mins: 4.0 - 3.5 walk cool down

Routine 2- 17- 09 :

9:00 am - 1/2 vpx zero impact bar / 4 oz. unsweetened applesauce

12:00 pm - 2 chicken franks(nitrite free) / 1 whole wheat hotdog bun/ 1 TB. ketchup

3:00 pm- 9 oz. peas and carrots / 5 oz. chicken of the sea tuna

6:00 pm - 1 cup sliced carrots(frozen) / 4 oz. pinto beans

9:00 pm - 1/2 vpx zero impact bar / 1 cup frozen berries (strawberries,blueberries)

Your Skin and your Health!!!

One of the main reasons I sometimes do Youtube videos on makeup and haircare are because they are directly linked to what you eat. What you eat can maybe cause cancer, what you eat can maybe harm your concentration , and so on and so on. But the way your skin looks directly show how you are taking care of your body. So here are some tips on skincare....

1.) NOT ENOUGH WATER:
You need to drink at leas 64 ounces (8 glasses) a day normally. But, if you choose to drink alcohol, or exercise, you will need to drink much more. I recommended 1 gallon a day, but you need to just listen to your body. Also, both soda and diet soda are acidic and contains sodium which further contributes to dehydrated skin.

2.) LET GO OF THE JUNK FOOD:
What's bad for you are not carbs, but the wrong types of carbs. Starches: Includes grains, breads, muffins, cookies, cakes, donuts, pastas, and bagels. Rice millets, oatmeal, flour,potatoes, and breakfast cereals are all starches. Now, I highly recommended that you eat whole grains for fiber use, but all you need is 25 grams per day so that you can push the toxins out of your system. But - just don't go overboard, keep it at a minimum, maybe 1 or 2 per day.

Sugars: You do not need sugar in your diet, so eat sparingly which includes table sugar, honey, and molasses. AND AVOID HIGH FRUCTOSE CORN SYRUP!!!!

Include these in your diet:
Fruits - all natural such as plums, apples,melons, berries and much more.
Vegetables - Include all green veggies such as lettuce, kale, broccoli, green beans, cucumbers, and more. Try to eat 5 servings a day for great skin.

Include essential fatty acids:
They make your skin glow and reduce inflammation. You can find them in fish oil capsules or just fish.Also, flax seeds.

Include High quality proteins:

Include olive oil:


3.) Stop Stressing!!!
I myself could benefit from this one. Flare ups can definitely occur with stress. When you stress you release an overload of a chemical called cortisol which can inflamed your skin which cause numerous pimples. Exercise will definitely lower cortisol levels.

There are many more stressor to the body such as pollution and not getting enough sleep, but I just wanted to share my thoughts on what how what you eat can have a big effect on your skin....Bye!!!!

1-30-09

Lower Body
Run/Walk/Bike ..........20 mins.

Squats............3 x 20
Lunges............3 x 10
Calves Raises ....3 x 25
Jumping Jacks.....3 x 20
Side Crunches.....4 x 25
L/R Crunches......4 x 25

Stretch

Workout: 1- 29- 09

Upper Body/Pull day

Pushup/Crunch superset
5 Cycles of:
Regular...........5
Regular Crunch ...15
Wide Push ups ....5
Reverse Crunch....15
Tricep Push ups ..5

Assisted Pull up...10

Ab Exercises:
Regular Crunch......25
Reverse Crunch .....25
Right Oblique Crunch...25
Left oblique Cruch ....25
Back Extension or and any low back exercise...10

Pushup / Jumping Jacks Superset
Repeat 10 times:
Jumping Jacks ........10
Push ups .............5- 10

***And yes,,you will probably be sore, so dont forget to stretch after***

The Ultimate Food and Fitness Journal

I think I've found the best food and fitness diary!!! It gives you the options of putting down 6 meals instead of 3 or 4...lets you put in your before pics and after,and it tracks your grand totals for the day. At the end of the book it gives you the option of putting down your food you normally eat nutritional values, or you can use theirs. The only thing I wish is that it was a little bit smaller, but it is portable. I really believe this is the best Journal out on the market . If you want it to be customize you can go on their website www.memoryminder.com, and look for the one that says dietminder food and exercise journal, or for a little bit cheaper,go to www.amazon.com....

Workout: 1 - 6 - 09

9:00 AM -
Run 40 mins.


Repeat 3 Times:
1/2 Squats .......20
Lunges ...........20 per leg
Calf Raises ......30

Strech -
Hamsting
Quads
Calf

Routine 1- 5 - 09

9:00 AM -
Run 45 mins.

10:00 AM -
1 Meduim bake potato
w/ 1 tb. olive oil,ketchup,salt,pepper
3 Hardboiled eggs

1:00 PM-
1 cup canned corn (no salt)
BSN Protein shake (1 scoop)

2:00 PM -
5 min. warm up
Alternating Circuit (Push-ups/Dips/Stomach):
Repeat 3 times:
Back extensions ..... 10
Regular. Crunches ... 10
Push - ups .......... 10
Reverse. Crunches ... 10
Chair Dips .......... 10

**Stomach exercises : 10 Second hold for each rep**

5:00 PM-
1 cup frozen peas & carrots(microwave)
6 0z canned tuna(packed in water)
I Can't Belive its not Butter Spray

8:00 PM -
3.5 oz Frosted mini wheats (check label for harmful ingredients)
8 oz soymilk vanilla light

ROUTINE : 1 - 2 - 09

8:00 AM -
1/2 cup applesauce

9:00 AM - 45 min. run

10:00 AM -
3 Harboiled eggs
salt & pepper
1 TB Kraft ceasar vinegarette

1:00 PM -
4 oz. Turkey patty (Jenni- o)
1 slice Sara Lee 100% wheat bread (Big size, not small)
2 TB. Ketchup

4:00 PM -
1 cup canned corn (no salt)
2 chicken drumsticks
1 TB. ketchup

7:00 PM-
1 Tb. Jelly
1 TB. peanut butter
2 slices whole wheat bread

10:00 PM -
4 oz turkey patty
Veggie cup (carrots and celery)

Routine : 1 - 1 - 09

8:30 AM -
1/2 CUP APPLESAUCE(UNSWETEENED)

9:00 AM - RUN 45 MINS

10:00 AM-
BSN PROTEIN SHAKE ( 1 SCOOP)

12:00 PM-
2 HARD BOILED EGGS
4 OZ. WHOLE WHEAT SPAGHETTI PASTA W/ OLIVE OIL, SEA SALT AND PEPPER,GARLIC PEPPER
& PARMESAN CHEESE

3:00PM -
2 FOSTER FARM'S DRUMSTICK W/O SKIN
9 0Z. PEAS AND CARROTS
1 TB/ KETCHUP

6:00PM-
2 OZ KASHI GO LEAN CRUNCH
4 OZ SILK SOYMILK LIGHT

9:00PM -
2 CHICKEN DRUMSTICK
1 APPLE
1 TB KETCHUP