i_amEatingRight

New Blog Home - Please Visit Me There!

2011-12-31T20:00:00.000-08:00

Hello All!

On the last day of 2012, I am announcing my move to WordPress. I have migrated all of my posts and comments from Blogger and have even written a couple of new posts.

Please join me at my new blog home: http://iameatingright.wordpress.com/

Here are links to the newest posts, too:

1. Celebrating my 20 lb weight loss!

2. My delicious prizes from Wicked Raw Foods giveaway

3. Here's another episode of What I'm Eating - Vegan Raw Food Delights

Looking forward to connecting with you on WordPress.

Blessings to you and your families in 2012!

- Kareen, RD

Thanksgiving Thursday

2011-11-24T16:46:00.000-08:00

Happy Blessed Thanksgiving to you and your family!

Life can be overwhelming so I practice being thankful and content daily. What a better day to put my thoughts into words? Here's the quick and dirty list & then it's back to relaxing for me :)

1. Living with my husband full-time <3
- For 18 months D and I only saw each other on the weekends. We lived in Arizona but he worked and lived in California during the week. I moved back to California in February after accepting a Clinical Nutrition Manager position at a new facility. It's been bliss. I love him.

2. Receiving a promotion
- Shortly after beginning my new job, I was promoted to Director of Food & Nutrition Services. What an honor and I'm thankful for the opportunity so early in my career! Since then I've worked 100+ hour weeks to open the facility and my sanity has been pushed to the edge but, by God's grace, I made it through.

3. Seeing family members
- My mom and dad came to visit at the end of April for 10 days and my brother visited in September for a week. Good times.

4. Celebrating six years of marriage
- I said it above but I'll say it again. I love him <3

5. Surviving two moves
- We moved from AZ to CA over the course of a month on the weekends. Yuck. Six months later we then received a notice that the condo we were renting was being sold and we had a month to move. Yay. I'm happy that we found something we like at a reasonable price.

6. Taking control of my health
- I discovered raw vegan around this time last year and it's changing my health. I'm excited! Food has the power to heal.

Of course there's more but those top the list.

What's topping your thankful list?

- Kareen, RD

Pizza Remains a Vegetable

2011-11-16T20:37:00.000-08:00

In an attempt to reduce the amount of pizza and french fries served in schools, the USDA wanted to increase the serving of tomato paste considered a vegetable to 1/2 cup. For the fries, the USDA proposed decreasing the number of allowable servings of starchy carbs. Congress has rejected both of those proposals. The tomato paste serving considered a vegetable will remain at two tablespoons and there is no change in starchy carb servings.

Here are a few articles on the topic:

NPR Food Blog

NY Times

The complaints of a tight budget are real and I believe that too points back to Congress. Why isn't produce as subsidized as other agriculture so that it's just as easy to purchase as dairy products, for example?

I'm not vilifying pizza; I love it! I had to cut back earlier this year as my waist line grew. And now that I practice a whole raw food plant-based diet, I've found some tasty and healthier alternatives. Not all pizza is created equal but I don't think we'll see the whole wheat veggie laden variety in schools.

I certainly believe in free choice with personal eating habits as long as there is actually a choice.

What are your thoughts?

- Kareen

Healthy Taste of LA 2 - A Gastronomical Event

2011-11-06T10:16:00.000-08:00

So sorry I've been missing these past two weeks. My computer crashed and at this point, we've chosen to wait until we can save to purchase it outright. For now, I'm using my husband's laptop but it's sparingly so my updates won't be as frequent.

Let's move on to my incredible evening last night at Healthy Taste of LA 2 hosted at the South Bay-Redondo Adventist Church.

The event is the brainchild of Chef AJ and is a weekend featuring top vegan chefs and a keynote speaker. The speaker this year was T. Colin Campbell - a giant in the nutrition world and author of The China Study and star of the movie Forks Over Knives.

Last evening, guests were treated to a seven course meal - each course by a different chef. All the key ingredients for the makings of an excellent night <-- pun intended

Today, Sunday 11/05/11, the chefs will conduct live cooking demos and Dr. Campbell will speak again.

Unfortunately, we could not attend today. On the plus side, they are streaming the event live so I'll be watching throughout the day.

Course One by Ann Gentry from Real Food Daily. She was not able to attend last night but her offering was delicious!

Whole food plant-based sushi

Course Two by The Happy Herbivore aka Lindsay Nixon. She was so sweet and personable. It was a pleasure eating her food and meeting her. She made her delicious baked onion rings paired with BBQ sauce. This was the one picture I did not get but here's one of us together instead :)

Course Three by Chef Eric Lechasseur of Seed Bistro. He, too, was unable to attend last night but will be there today for the cooking demo. His raw crackers were so delish!

Lentil & Mushroom Pate w shiitake mushroom jelly

Mmm raw crackers!

Course Four by Chef Ramses Bravo author of Bravo!: Favorite Meals from the Truenorth Kitchen.

Pumpkin Ginger Soup with another combination that I forgot. I know, bad blogger. It was all delish though!

Course Five by Chef AJ.

Another raw treat - kale salad! Yum!

Beautiful Chef AJ & I. She's fierce!

Course Six by Chef Eric Tucker of Millennium Restaurant.

Whole food plant-based gourmet delights

Between courses six and seven, T. Colin Campbell spoke and introduced the concepts of his new book. He is in the editing process with no title yet. I can't wait for it.

I had an opportunity to not only take a picture but also discuss the field of dietetics. He's inspiring!

Course Seven - Dessert!! by Chef AJ

Whole food plant-based German Chocolate Cake!

Also in attendance was Julieanna Hever, MS, RD author of The Complete Idiot's Guide to Plant-Based Nutrition. It was nice chatting with a fellow RD.

I left with a full tummy and inspired to keep pushing along in this journey. I will definitely return next year!

- Kareen, RD

Juice it Up! Our Breville Juicer

2011-10-22T21:46:00.000-07:00

Yes, this week was a health-focused one. D and I purchased a Blendtec blender and a Breville Juice Fountain Elite. We've been waiting quite some time for these appliances so I am thankful we were able to save up for them!

Do you need a high-speed blender and juicer for a healthy lifestyle? No, of course not! It's a choice we made and are excited to have these new appliances in our kitchen.

I wasn't expecting the juicer to arrive until next week but again, I was surprised when it came a mere three days after placing the order.

Yay!

The juicer has a thicker manual than the Blendtec but there are a lot more moving parts. D had it up and together in no time, i.e. he did not read the manual :)

So pretty!

We went with apple juice as I've never tasted fresh apple juice.

Ready to fire up

The juice was delicious!

Apple juice w a little lime

Making the juice is a breeze but cleaning takes more time - well, just the basket, really.

Here's the culprit and its brush

D is continuing to experiment with easier ways to get squeaky clean but right now, it's time consuming. We're all ears if you have any suggestions!

I had promised to myself when I got a Blendtec or juicer, I would embark on another feasting journey. Not only did I start but D is joining in this time. We're on our second day but that's another post.

Happy and healthy weekend!

- Kareen, RD

Blender Love – My New Blendtec!

2011-10-20T19:07:00.000-07:00

My husband and I took the plunge and purchased a Blendtec Total Blender on Sunday from Costco online. The deal included not only the regular jar but also the Wild Side – normally a $100 value. I was excited for the Wild Side jar as it’s supposed to make smoothies in a whiz. I was expecting delivery in five to seven days so you can imagine my surprise when my husband opened the trunk of our car on Tuesday to this. . .

That sneaky guy opted for express shipping and didn’t tell me! I was a super happy camper that night!

The blender came with a DVD that covered a history of the company, recipe demonstrations and a brief overview of the blender. The user manual is essentially a ½ page - it's a VERY user friendly appliance.

We headed to Sprouts for smoothie ingredients and then I made this lovely concoction.

Strawberries, Mango, Papaya, Pineapple, Banana, Ginger & Lime

The delicious finished product! No tamper required.

D added a ton more ginger and lime juice and wowsers! What a spicy, tasty concoction.

I’m excited to play around with it more. D and I have big plans over the next couple of months with one more treat appliance that came in tonight! I'll blog on that in a couple of days.

What are some of your favorite blender recipes?

- Kareen, RD

p.s. follow me on twitter - @i_ameatingright

Kicking Caffeine to the Curb

2011-10-18T21:37:00.000-07:00

My husband has been caffeine free for about two months now. It’s been a tough go – first with the very real withdrawal effects and then with developing new habits and overcoming the cravings. He reports his sleep quality is much better and he feels less anxious. I’m really proud of him!

I, too, drink coffee but have never considered myself dependent. I only drink about 8oz Monday through Friday and never crave it on the weekends. So when I made the decision to join my husband in his avoidance of caffeine, I didn’t think I would have any issues.

Ha!

I’m dependent. Soooo addicted.

Here we are two months after my first statement of solidarity and I’m only now ready to give up my cup of joe.

Even though my usual intake is about 8oz and it's usually done by 9:00 AM, I find myself tossing and turning at 10:00 PM unable to fall asleep. I’m tense, jittery and end up exhausted leading right back to the java juice the next morning.

A moderate amount of caffeine is considered 200 to 300 mg daily which is about 2 – 4 cups of coffee. Drinking more than 600 mg daily, ie. more than 4 cups of coffee or other sources (check the back of that Red Bull!) can be harmful and lead to insomnia, irritability, elevated heart rate and more.

Check. Check. And Check. I’m clearly a lightweight. The heavy caffeine intake symptoms are what I experience. Logically, why would I continue ingesting something that makes me feel so horrible? Not only that, caffeine is the arch nemesis of IBS. My stomach is usually in knots for the entire week. No thank you. I’m done.

In addition, caffeine can elevate blood pressure, lead to ulcers and dehydration (it’s a mild diuretic) and stimulate stress hormones. I certainly don’t need more cortisol coursing through my system.

I’ve gone cold turkey since I don’t drink that much a day to wean down. Today I ingested a lot of sugar but I know the cravings will pass. I’m working to get to bed early tonight and tomorrow start practicing walking outside, stretching, deep breathing and increasing my water intake.

If you’re considering quitting or cutting back – good for you! You may choose to decrease your intake by a cup daily, switching to decaf or mixing decaf into your regular brew. Also beware of other caffeine sources such as chocolate and certain medications.

No headaches so far. I'll keep you updated!

Are you a caffeine lover?

- Kareen, RD

Tips & Tricks - My Transition to a Raw Vegan Lifestyle

2011-10-17T20:33:00.000-07:00

I first discovered the raw vegan world last year around November. I've been transitioning ever since then so I’m definitely a transition expert! These ideas have come from my experience and each person’s individual journey may take them down a different path.

I’m not one for labels so I don’t refer to myself as a raw foodist or raw food practitioner. As a Registered Dietitian, I see (and feel) the benefits of including as much raw fruits and vegetables as possible into one’s diet. I aim for 100% vegan and high raw – about 85% intake daily.

So what lessons have I learned in the past year?

1.       Don’t beat yourself up - If my goal percentages are off, I don’t consider that day a failure. For me, it’s a continuum but when my diet is off, my Irritable Bowel Syndrome (IBS) lets me know right away. For that reason, I do work hard at maintaining high raw.

2.       Be prepared – It’s easier to maintain this lifestyle when you have meals and/or snacks at your fingertips.

3.       Eat! – This style of eating is naturally lower in calories so you cannot be afraid of food. Even if your goal is weight loss, your focus should be on maintaining your energy and nutrient levels. The weight will come off so don’t fret about that. The chances of sliding back into your old diet habits are greater the hungrier you let yourself get.

4.       Look for sales – I’ve been eating a lot of romaine the past couple of weeks because it’s been on sale (2 for 1!) at Sprouts. I then supplement with a smaller amount of other greens like spinach or kale to ensure variety.

5.       Pick your staple fruit – Vegetables are a key portion of the diet but they are low in calories. The majority of your energy will come from fruit. My staple fruit is mango and fortunately, they have been on sale recently at Sprouts, too! Most people in the raw food world choose bananas as their staple. You can supplement with other fruits in smaller amounts like berries or my other fave passion fruit. Don’t forget to consider frozen varieties as well. Fresh veggies will round out the remainder of your daily intake.

6.       Find a favorite transition snack – Mine is fresh guac (raw) with rice chips (not raw but vegan). I always have these ingredients on hand to help me through cravings or when I feel I need more calories. If you have a dehydrator, you could make your own chips/crackers and make your snack 100% raw.

7.       Keep it simple! – The raw world is full of options from the most complicated recipes to the quick and easy. Don't get overwhelmed! I enjoy making gourmet recipes as a treat but on a daily basis, I'm all about a big bowl of fruit, giant salads and green smoothies.

Of course there are more tips but as you move forward everyday, you'll realize you're doing it and it's second nature!

What tips do you have for making a lifestyle change - raw or otherwise?

- Kareen, RD

Ch-Ch-Ch-Chia!

2011-10-09T13:01:00.000-07:00

Chia as food? Yep! It's not just a 1980's infomercial gimmick! I didn't even realize that chia seeds were edible until I started my raw journey about a year ago. Of course, they're not just for those consuming a raw diet.

So what are chia seeds and why should you bother? They were a key staple in the Aztec and Mayan cultures that provided not only calories but also soluble fiber, protein, omega-3 fatty acids and antioxidants.

When you see the seeds they may remind you of flax. And while flax seeds are good for your health, chia is an alternative that contains more antioxidants making it more stable (i.e.doesn't turn rancid as fast) than flax. Additionally, for flax seeds to be absorbed by the body, they must be ground or in an oil format. The human body can absorb the nutritional benefits from digesting the whole chia seed.

Two tablespoons of this delicious nutty-flavored seed provides approximately 70 calories, 4.5 g of fat, 7 g of carbohydrates, 6 g of dietary fiber and 3 g of protein. So that's no trans fat, saturated fat, sodium or cholesterol! You also have the added benefits of calcium, vitamin C, zinc, iron, phosphorus among other micronutrients.

What are you waiting for? Give chia seeds a try sprinkled on your salads, on your yogurt or make a pudding! Simply add water and a sweetener to chia seeds and they form a gel similar to tapioca but better tasting (in my opinion) when left in the fridge for about 4 to 6 hours. I enjoyed chia pudding for breakfast yesterday morning and today. The wait is worth it!

Try it out and let me know what you think.

Happy Sunday!

- Kareen, RD

Raw Eats This Week - Part II

2011-10-08T22:53:00.000-07:00

Highlights of my eats this week. I maintained about 85% raw with a couple of 100% days.

Mission figs with bananas - Great energy snack

More Mission figs with apples and dates this time - delish!

Mango with red onions, heirloom tomato and lime juice

Yummy Apple Crumble w Maple Cream

Crumble topping and maple cream paired with Sierra Figs - great pairing! Sierra figs not as sweet as Mission variety but still very good

Plain Brown Turkey figs. Sweet and big! My fave variety

Protein-boosted green smoothie ingredients

The delicious and filling final result

Romaine salad with avo, hemp hears, red onions, cilantro and dill

Chia Pudding - I want to experiment more with this one and then I'll share the deets

Lastly, I was stoked to see that my favorite romaine lettuce was on sale at Sprouts

Made me smile

That's the overview for this week. I'm really loving it :)

- Kareen, RD

p.s. you definitely want to follow me on twitter - thanks!

p.p.s. and I'm assuming you're already following this blog - if not you should! I appreciate it :)

Raw Vegan Apple Cobbler with Maple Cream

2011-10-06T22:14:00.000-07:00

I had the 'pleasure' of working last Sunday which means that I had the opportunity to enjoy a rare Monday off. I had a long list of errands to finish but I made sure to save time to play in the kitchen.

My husband gave me this un-cookbook for my birthday all the way back in July. It's 'Going Raw' by Judita Wignall. Be sure to check out her http://www.rawjudita.com/.

You can only imagine how much I was itching to give the recipes a try

Judita's book is unique in that it offers a bonus DVD which features tutorials on raw food techniques such as using a dehydrator, a spiralizer and basic knife skills. She does a great job at teaching in these brief vignettes. The book includes discussion on the benefits of living raw and basically everything you need to start your own raw food diet (which happens to be the tag line of the book!).

Some recipes on my must-try list include Herbed Cashew Hemp Cheese, Sunshine Smoothie, Chia Pudding, Jicama-Papaya-Mango Salad, Mexian Spiced Brownies and of course the Apple Cobbler with Maple Cream.

To respect Judita's copyright, I won't list the recipe here but I will mention that I did not follow it to the letter. I chose to omit the agave nectar because of its high fructose content and used maple syrup instead even though it's not raw. Next time I'm going to try making a syrup with dates and use that mixture as the sweetener.

I also chose to omit the rolled oats. Ingredients I didn't have on hand were raisins and a vanilla bean. I used extract instead (I know, heresy) but next time I'll be completely ready. Lastly, I used walnuts for the crumble.

With all of those modifications, the final result was delicious!

In all, I took about 45 minutes to put everything together and yielded 4 servings. I need to practice my knife skills and get a better blender. I struggled with that cashew cream. For my first try, I was happy!

Have you tried any new foods or recipes this week?

- Kareen, RD

Raw Eats This Week

2011-10-01T20:33:00.000-07:00

This past week was busy with the Food & Nutrition Conference & Expo (FNCE) in San Diego, CA. And then the return to work with all that email and voicemail waiting. So I was definitely out of my comfort zone but I managed to stay raw at least 80% each day. My stomach thanked me - the IBS flare-ups were kept to a minimum.

Here's a highlight of what I ate from my kitchen.

Mono meal of grapes. Not much effort required for this meal :)

Romaine with an heirloom tomato, radishes, red onions, dill. I used to HATE tomatoes :) I made this x 2.

And then came the figs!

I've been searching since August so I could try Megan Elizabeth's Strawberry Bread Pudding Recipe

The final result. Super duper good!

Most of my meals this week were from the free samples at the expo so I'm glad to be back on a regular eating schedule.

I'm on twitter - follow me @i_amEatingRight for daily updates on my meals, pics and general fun randomness! Let me know what you're eating by tagging your posts with #iameatingright.

What was on your plate this week? Let me know on twitter!

- Kareen, RD

Dining out at Nobu San Diego

2011-09-27T21:39:00.000-07:00

Disclaimer: This post is neither raw, vegan or vegetarian but it is delicious! Hope you enjoy :)

Today was the last day of the American Dietetic Association's Food & Nutrition Conference & Expo (FNCE) and wow, what an inspiring time! I had the opportunity to attend FNCE 2009 in Denver which was also an inspiring time but I didn't know too many people. I certainly enjoy meeting new people but it's also nice to reconnect with friends, colleagues and the like. With FNCE 2011 being in San Diego, I was able to do just that! I even met-up with fellow Youtuber Afronique which was a pleasant turn of events since she's not an RD.

I was able to spend time with my right-hand bestie RD, Cindi. Even though we work together, we don't make time to chillax outside of work. Last night we headed across the street from the San Diego Convention Center to Nobu.

I'm a little embarrassed to say that Nobu entered my consciousness because of the frequent celebrity sightings at their Los Angeles location. Hey! When you live in Southern California, it's hard to completely ignore them.

We arrived during happy hour and ordered from both that menu and the dinner menu. We're both vegetarians and while we're not really into raw fish/meat, we are open to sampling foods outside of our usual dietary preferences such as cooked fish. The waiter did an excellent job describing and promoting the vegetarian options. Not only that, she had tried them all so her recommendations were based from personal experience. That's great service!

Without further ado, here's the fare we tried!

Warm Mushroom Salad

This salad is definitely a 'perfect bite' dish. Alone the mushrooms were a bit salty for my palate but with the lime juice, lettuce and chives, wow - the salad was transformed. A definite re-order next time.

Black cod in Butter Lettuce Wraps

So this was the non-raw vegan, non-vegetarian dish and it was delicious but very rich! Cindi and I each ate one and that was enough. Since I don't eat fish on a regular basis, this was a one-time delightful sample.

Here's Cindi enjoying her first bite of the Black Cod wraps.

Cut Avocado Rolls

The avo rolls were my pick. I love vegetarian sushi especially with ginger and wasabi. I was not disappointed!

Me! I need to work on a raw version of these rolls

We ordered one more dish but could only sample it. My husband was the lucky recipient of the left-overs which he enjoyed.

Tofu Tobanyaki

Eating a high raw diet has increased my sensitivity to salt so I could taste it quite distinctly in the tofu but the rice helped. I would re-order this dish but limit my portion size.

Cindi and I laughed and laughed for a couple of hours over good food. What more can you ask for in an evening?

- Kareen, RD

Back to Cooking or Uncooking That Is

2011-09-25T20:17:00.000-07:00

The ants are gone...for now. It's been two weeks since I've seen a live one and while I don't think we're completely free from the their return, I'm at least happy that they're not crawling everywhere for now. The benefits are a super-clean kitchen and family room :) No one likes ants so we're all pitching in to keep our place as spic and span as possible.

With the elimination of these little pests, I've brought back the fruit, veggies and other groceries into the mix. My body has been craving a high raw low fat vegan diet. Here are this week's eats in pictures.

I visited my favourite local grocery store, Henry's, although the sign has now officially changed to Sprouts.

The pineapple was a good pick and made for a great breakfast Wednesday morning!

I spent a lot of time in the Los Angeles area last week attending meetings so I made sure I had snacks ahead of time. The best part of following a low fat raw vegan diet is the ease of food prep. I need to get a better lunch bag - the grocery bags just aren't cutting it. Fortunately I have already picked up a couple of the re-usable variety at the Food & Nutrition Conference & Expo, i.e. the annual RD conference.

I digress. Here are my eats for the rest of the week.

Mango Avocado Salad on Wednesday

Surprised at the selection of fruits and veggies at one of my conference last Friday. This was plate 1 of 2 :)

Giant zooks from a co-workers garden. I chose to start with the biggest one.

I used half to make this delicious Zook Salad Friday evening.

The other half was used in my first 'oven-as-dehydrator' experiment.

The results: over-dehydrated zook chips but they were still very tasty as a Saturday treat. I'll be trying again with one of the remaining zooks.

Another mango salad on Saturday afternoon.

Cucumber Radish Salad for FNCE today.

Mango Ginger Salad for FNCE. Yes, I love mangoes!

On the weight loss front, I am happy to report that my weight has remained stable! Well, I've actually lost 0.6 lbs which is good considering my diet has not been on point the past couple of weeks. Getting back on track feels so good!

Hope you enjoyed a fun and healthy weekend!

- Kareen, RD

New Pants . . .

2011-09-19T19:41:00.000-07:00

. . . well, new to me anyway :)

Last summer I purchased a pair of beautiful white linen pants from Dillards at a super-great price. While living in Arizona, I discovered Dillards and their amazing sales. I wore the pants two or three times before my weight began creeping up. You can imagine my dismay when on the fourth time I chose to wear the pants, they were too tight. Like, way too tight.

This gorgeous pair of pants was ready to be given away in this post on donating clothes, but when it came down to it, I couldn't. I did donate most of the suitcase contents recently (I couldn't part with three of the items yet!). With this recent move, I've made five trips to my local Goodwill's Donation Center so I felt okay with keeping some items.

And I'm glad I did!

If I had given them away, I wouldn't have had the opportunity to feel the sweet success of slipping comfortably back into them. I shouted in glee startling my husband and I thanked the Lord. This weight loss journey is difficult so I enjoyed the moment thoroughly!

There's more to lose and I'm motivated to keep moving in the right direction.

- Kareen, RD

30 Days in the Raw - Update

2011-09-01T21:27:00.000-07:00

As I sat down to write this post, I realized I don't even know what day of the 30 that I'm on. I lost track after day 7 but not in "bad" way.

I haven't been 100% raw but I have been high raw - usually eating one cooked meal or snack a day. The benefits are still noticeable.: less bloating, no nausea and weight loss (1.4 lbs the first week). With the recent move almost everything is still packed so I have been off of my usual schedule.

I am thankful to be living on the first floor so that I can exercise at home; however, there are ants so I have been reluctant to unpack until the situation is resolved. There's not a stream of them (thank you Lord!) and they likely (hopefully) came in during the move when all the doors were open but I'm uncomfortable. A pest control company will be out soon. Just one of the joys of living in Southern California.

I am on Day 4 of the Turbo Fire Inferno Plan. One more day to go! I'm not sure I lost any weight but I have lost inches - my clothes feel so much looser and my face looks different. I didn't take measurements (hey! I just moved) but I won't be discouraged by the number on the scale.

The regularly scheduled Turbo Fire program begins on Sunday! 90 days of punching, sweating and dancing. Good times.

What are your plans this long weekend? Maybe I'll be unpacking.

- kareen

I'm Back!

2011-08-29T20:51:00.000-07:00

The move is done and, by God's grace, we're set to be in this new location for the next year. Stability matters! Packing and moving just throws my life into chaos and I really like structure. So, I'm super excited to be settled.

We chose to live in a ground floor apartment so that I can exercise at home. I thank my husband for making this sacrifice. He prefers second and third floor living but he supports my weight loss journey so we find ourselves on the ground floor. I thanked him by getting up at 4:15 this morning and starting my Turbo Fire journey! Wow, did it feel good to sweat and have fun with Chalene Johnson! I didn't have time to complete the workout this morning so as soon as I got home from work, I finished out Day 1. I am completing the 5-day Inferno Plan but following my own nutrition plan.

This is a year of transformation - not only health-wise but financial, too. We're buckling down ready to attack debt. September has always been a month of renewal - return to school and the start of fall. I remember that surging feeling of hope on the first day of school.

A clean slate where anything and everything was possible.

That's how I feel now.

Unstoppable!

- Kareen, RD

30 Days in the Raw - Day 2

2011-08-21T20:52:00.000-07:00

Here is a simple and delicious recipe I made this afternoon inspired by this video:

While prepping did NOT take me five minutes it was worth the effort!

I didn't have cucumbers on hand but the star of this delightful meal is the mango so the wraps were still great tasting. I cannot tell you how yummy and filling this meal was!

We also scored some oranges from a fruit stand today. Oranges are my husband's treat - he loves them!

Off to prep for tomorrow. Have a good night!

- Kareen, RD

30 Days in the Raw - Back on!

2011-08-21T13:35:00.000-07:00

As I mentioned in my last post, my adventure in the raw was postponed. I restarted yesterday and this time I'm ready to embrace this journey! Part of the breakdown last week was due to lack of preparation but after a visit to my local Henry's, I was armed and ready for the latter part of last week. While my eating habits left much to be desired last week, I still managed to lose 1 lb (yay!) so I am thankful that my overeating didn't completely derail me. I will have to make a grocery trip today for the next couple of days.

Last week I did something I have never done before - I ate an entire raw tomato by itself! That's huge for a self-proclaimed tomato-hater. It was an heirloom variety and delicious!

Bolstered by my new-found love, I made this wonderful mango salsa. Mangoes are perfect in savory dishes.

Made with one Cherokee heirloom tomato, red onions, chipotle flakes, cilantro, lime and of course, mango!

My supply of tomatoes ran out so the next day I made the same dish without them. Just as delicious!

Sunday errands, cleaning and more packing await so I'm off. What are your plans for today?

- Kareen, RD

What's that Ring Around Your Neck?

2011-08-20T21:16:00.000-07:00

Why it's acanthosis nigricans. I remember learning about this skin disorder characterized by dark, thick skin in the folds and creases of the body when I was in school. While acanthosis nigricans can develop for any number of reasons, I became fascinated by this disorder because most often it is an indicator of insulin resistance which is on the pathway to diabetes.

In my outpatient practice, I saw this darkening of the skin around the neck frequently on teenagers - usually obese teenagers with a strong family history of diabetes. To help them see that their current lifestyle choices were negatively affecting their health, I would educate them on acanthosis nigricans and point out the ring around their neck. Most parents believed that the ring was just a line of dirt and would often send the child back to the shower or even try to rub it off themselves. Whenever I had a concern, I encouraged the family to see their physician and I would also send a letter with my recommendations to the referring physician.

Well, you can imagine my displeasure, then, when during my physical this past week my doctor pointed out that I had the ring around my neck and that under my armpits were darkening as well. Truthfully, I wasn't completely surprised. I noticed the developing darkness last year and asked a health professional (not my doc) her opinion and she said I was in the all clear. I put it out of my head and forgot to ask my physician at the time. Fast forward a year and my current doc is talking to me about pre-diabetes.

The darkening of the skin can also be attributed to hormone intake such as the pill and I have been on the pill for many, many years; however, with a 30 lb weight gain in the past 3 years and a current BMI of 31, I have to be realistic that I may be insulin resistant. And it's not just 'the ring'. There have been other signs as well but being in the health field, I am paranoid about self-diagnosing so I ignored my gut instinct.

Nevertheless, I was shaken by the news and I reverted back to my usual place of comfort - food. For three days, I went a little wild with eating. 30 Days in the Raw went out the window as did vegan eating. Considering the news, it's a strange reaction I understand but it's done. I don't have a family history of diabetes so I don't want to be the first and I certainly don't want this to be my legacy to my future children.

Today I re-committed to 30 Days in the Raw! I'm on the brink but I have a choice and that choice is to beat the disease. And I will.

Staying positive.

- Kareen, RD

Quick Post - 30 Days in the Raw

2011-08-15T19:33:00.000-07:00

Today is Day 1! I seem to do well with a structured program so I'm taking on raw for the next 30 days. Very excited although emotionally tired from work last week and starting up again this week.

I'll be back with more soon!

- Kareen, RD

Green Smoothie Feast - Days 9 and 10! w00t! w00t!

2011-08-10T15:27:00.000-07:00

It’s getting more difficult to write about the fast so I’m glad that it’s at its end if only for that reason.

Days 9 and 10 were uneventful on the feasting side. Work-wise, I let myself get stressed out. Super stressed out. Causing my IBS to flare up. I spent most of Day 10 in great discomfort with bloating but I held steady.

I ended the feast with a Bolthouse Green Smoothie

Not my plan but the night before was a late one so I didn’t have a chance to blend up my meals. I almost caved and ended the feast on day 10 but I held on. I’m glad to say that today is day 11 meaning I’m DONE!

What I Learned

Bathroom Talk

I’ll breeze over the bathroom talk and just say next time I’ll use a chomper (herbal laxative). I definitely had moments of bloating which chompers may have helped to alleviate.

Weight Loss

In all I lost 9lbs in 10 days. Will I keep the weight off? Likely so. Even though I wasn’t eating, I had consistent intake of nutrients including fiber throughout the 10 days. I wasn’t starving! I was never hungry (unless I wasn’t prepared) and drank smoothies to my heart’s content. I had enough energy for a hike this past Sunday! Lastly, my intake will not change significantly other than that it will now include solid food.

Entering into this adventure, weight loss was not my goal but it’s certainly a nice perk. My goal was to reset my palate and prepare for my high raw vegan journey. I will continue with a significant intake of lettuce, fruit and other vegetables. I’m actually craving a giant salad RIGHT NOW!

Energy

Yes, I had energy. I didn’t miss work and I walked regularly. If I were to change anything, I would walk daily for stress management. I kept the activity as low intensity as possible to minimize muscle catabolism.

Wants vs Needs

Well, I WANT a Blendtec. I NEED a Blendtec. I’m soooo ready. My regular house blender did a great job for what it is but I know the smoothies would have been taken to the next level to where I wouldn’t have wanted to stop after 10 days because they would be soooo super delicious. Sigh. I have to be patient.

I also learned that I want to eat a lot more food then I need. I know I’m not alone. The stats don’t lie – with 66% of Americans being overweight and obese, I can’t be alone. That battle may never end but I will continue to work on developing and recognizing true hunger cues.

How I Treat Me

I've learned that I have the inner strength to take control of my health and that I can be kind to myself. I need to more assertive in my interactions with others. A lot of my stress, frustration and sometimes anger comes from letting situations build up without being addressed. If I would just speak my mind and clear the air, I would save myself unncessary physican and emotional pain. IBS flare-ups are no joke. I'd like to avoid them as much as possible.

For those situations where I stress me out, I need to take deep breaths and a quick walk outside. I can do that.

So, I’m ready to head into transition and have an exciting trip planned for that purpose. I’ll share that with you later.

Hope you’re having a great day!

- Kareen, RD

Green Smoothie Feast - Day 8

2011-08-08T21:37:00.000-07:00

Yesterday was great! While I still battled cravings, I had the energy for a hike. Derek and I headed into our backyard and went up and down and up and down some steep hills for almost three hours.

Here we go! Trusty green smoothie and water in my bag

It's all downhill. . .

. . . and then uphill!

Pretty, bee infested canyon flowers

I had a small tussle with a bee but he and I made it out without any harm but the scene got ugly for a bit ;)

As is my habit, my morning smoothie was left-over from the night before. Derek ended up sharing it with me during the hike. Great energy booster! In case you've forgotten, it's this mix:

Spinach, kale, banana, frozen tropical fruit mix

Because of all of my hard work on Friday, once we returned from the hike, I vegged out the rest of the day. It was also the first day I stuck to three main smoothie meals. I didn't feel deprived or hungry at all.

For lunch, I went with a bowl of goodness. Sometimes you just get tired of drinking!

I ate this with a spoon. Super filling!

And then there was dinner:

I couldn't even begin to finish all of this. I saved some for breakfast this morning.

I'm at the end of day 9 right now and am so excited to be heading into day 10. It's a little silly but I'm teary-eyed right now. It's been a long time since I've stuck to a personal goal - especially a health related one. I was beginning to fear that I didn't have the drive to continue towards my dreams. I know it's just 10 days but they've lit a fire!

How was your Monday?

- Kareen, RD

Green Smoothie Feast - Days 6 and 7

2011-08-07T13:23:00.000-07:00

I've combined the two days because they were relatively uneventful.

Day 6

After an 11 day stretch at work, I had Friday off!! *bliss* I started the day off with a left over smoothie from the night before:

This was the banana, red leaf lettuce and frozen mixed berries mix

Then I walked to the neighbourhood grocery store - 30 minutes round trip. I spent the rest of the day making up for working last Sunday. Changing bed linens, laundry, ironing, dishes! All that before noon!

I enjoyed a nap (or two) mid-afternoon and then made my very first kale smoothie:

Curly leaf kale, frozen mixed berries, frozen banana, lime, ginger

I was nervous about this one - it smelled very...green. First sip = success! The kale smell was more intense than its taste. Yay! Kale was the one lettuce type I was most excited to try so I am happy it turned out. The batch I made resulted in three of the above glasses.

As I wrote in this post, I began practicing recognizing hunger versus eating out of boredom. I was relatively fine during the day but was challenged when Derek began cooking his dinner. We live in a super small condo so there's nowhere to escape :) The aroma was just too much to resist and I wanted some - bad. However, I knew I wasn't actually hungry. I didn't cave and I am continuing to grow in this area.

Even when this feast is done, I will still face these challenges as I enter into high raw living. I will still enjoy some cooked food but not likely pasta or soy meat analogs which is what he prepared. I am releasing those familiar tastes from my palate. This is what I need for me right now.

Day 7

Yesterday was church and then the rest of the day was quiet. I napped some more and just relaxed. Derek made some more delicious food and again I worked through the craving. I am very much looking forward to eating a fresh salad with a fragrant dressing!

Here was breakfast. I brought the rest to church as the service normally lasts a long time.

My simplest smoothie yet: spinach and banana

Lunch:

Green leaf lettuce, banana, lime, ginger. Yes, I love lime and ginger!

Lastly dinner. I loved this combo and saved some for breakfast this morning. Yummy!

Spinach, kale, banana, frozen fruit mix (mango, strawberries, pineapple)

That was it! I'm happy to be 1/2 way done with Day 8. I have started planning my transition out of the fast to ensure maximum success for maintaining my clean eating raw vegan diet. I'll share the deets soon.

What's on tap for your Sunday?

- Kareen, RD

Green Smoothie Feast - Day 5

2011-08-05T17:59:00.000-07:00

I call Day 5 "An Experiment in Hot Messes" because I was successful in creating two huge batches of some unpalatable green smoothies.

Here are the disasters

They look innocent enough, right? WRONG!

I make my smoothies the night before and so I already knew they weren't the greatest tasting but I thought I would be able to handle it. Not so much. When I took the first drink the next morning I gagged - on both flavors. I haven't gagged once during this challenge.

Blech.

For the green-coloured smoothie, I am not sure where I went wrong. I blended a green apple and while it worked earlier in the week, it didn't work this time. And I think I added too much lime and ginger. The flavours and texture were a no-go. The red one. . . well, it was all wrong: frozen banana, blueberries, grapefruit, romaine, spinach, lime, ginger. I even added a little bit of pineapple juice to try and save it and that made it worse. Just not a good day.

Lesson learned! While I would like to experiment with different fruits and vegetables, until I get a high power blender, I am keeping it simple. What hurt most is the wasted ingredients but I really couldn't get them down.

Fortunately I had a short day at work so I was able to get by on two Naked Green Machine juices. When I got home, I kept it simple with this tasty treat:

Three fresh bananas, one head red leaf lettuce and some frozen mixed berries

The Naked Juice did help keep me from falling down with hunger but they didn't fill me completely so I did get a headache. After 2.5 glasses of the above smoothie when I got home, I immediately started to feel better. I ended the day with a walk which included more hills and felt great!

My main challenge is learning how to overcome the habit I've developed of eating whatever I what whenever I want. I have not been hungry while feasting on the green smoothies but I have had serious cravings. I reach for a smoothie during those times but for the remaining days of this fast, I want to work through the cravings and work on self-restraint. It's okay not to have three giant macadamia nut and white chocolate cookies in a day. It's even okay not to have one!

The end goal is to eat a high raw diet. My body functions the best when I'm in that zone and the weight comes off consistently. It's just where I need to be!

What's on your plate this weekend?

- Kareen, RD

Green Smoothie Feast - Day 4

2011-08-04T21:01:00.000-07:00

I forgot to mention my walk at the end of Day 3. It was super hilly and I didn't think I'd have the energy but I held up and had a good time. My goal is to continue to walk while feasting. I'm just avoiding high intensity activity.

Yesterday was a good day in that I spent most of it holed up in my office working on projects AND away from food. It was just me, the 'puter and my green smoothies.

Yum!

While they're all the same colour, they contain different goodness. Here's the rundown:

1. Spinach, romaine, ginger, peaches, grapes - This was okay but I will not grapes again until I have a high powered blender. That texture was too much for me.

2. Spinach, ginger, lime and pineapple - SUPER DELICIOUS! This one's a keeper :)

3. Spinach, mint, banana, mango, figs - the mint gave an overall earthy taste (my husband's words) to the smoothie. I wouldn't make this one again but it's all good as it's a learning process.

The cleansing reactions subsided as the day went on and my energy levels continue to increase. I haven't felt any fogginess and with the week at work I've had, I've needed to maintain clarity of mind.

One of my co-workers took the plunge and started her 10 day green smoothie feast yesterday! She doesn't usually eat breakfast or dinner so having to increase her intake during the day even with just smoothies is going to be a challenge. I'm excited for her and look forward to helping her through to the end of the journey!

I'm just ending Day 5 and it wasn't great. I'll share that story tomorrow.

Half-way there!

- Kareen, RD

Green Smoothie Feast – Days 2 and 3

2011-08-03T10:23:00.000-07:00

What I’ve learned so far is that my memory isn’t as great as I think it is. I make about three different smoothie flavour creations nightly. I thought I would remember what I did but I completely forget all the mixtures! For day 4 (today), I wrote them all out as I was making them so I’ll be better at documenting moving forward.

On a side note, please see a physician or nutrition expert before undertaking any type of fast.

Day 2

So much easier than Day 1! Mondays are always busy for me but this past Monday was especially hectic with unexpected meetings. I definitely had hunger pangs but I wasn’t focused on eating AND I had enough smoothies to get me through the day.

Here’s the stash:

Lots of container variety!

Mid-morning I took the plunge and told my co-workers. As expected, I received the weird stares – especially when I displayed the stash above. The “ewww” faces were followed by “so, how does it taste?” As I’ve said before, you really can’t taste the greens but they sure do make for a funky looking drink.

My cravings kicked into high gear at dinner as I watched Derek preparing his meal. I distracted myself by using the time to make my smoothies for the next day. And while we’re on the topic of prep time, I’ve been averaging about an hour to make four different smoothie mixes. Wash, peel, blend and repeat.

While I don’t remember the exact creations, I did blend the fresh figs with strawberries and bananas. The fig flavour was very mild and I actually wished for a stronger taste profile but it was still good. On the greens side, day 2 was all spinach.

Day 3

Yesterday morning I woke up and WOMP! Cleansing reactions! I was coughing up phlegm (TMI but it’s true), had a headache, my eyes were burning and my nose was running. A full blown cleansing cold! All I wanted to do was stay in bed but it wasn’t option. My symptoms got progressively worse after I arrived to work. As uncomfortable as I was, it was an encouraging sign that whatever I’m doing is working.

Smoothie-wise, yesterday was also a spinach day (don’t worry, I varied my greens a little bit more for day 4). I blended pears for the first time and that added a pleasant smoothness to the drink. Because I don’t own a high power blender, the drink was also gritty but again, still delicious. I’ve never been one to tolerate a lot of different textures but this fast is helping me get over my mouth-feel thing 

I’m still loving fresh lime juice – I have been using Persian limes – and also ginger. Since it’s my fast, I add those two ingredients to almost all my smoothies. Hmmm!

Yesterday I also took a leap out of my comfort zone and shared samples of my creations with two co-workers. One loved it and kept asking for more but I had to cut her off because I was quickly running out of my food for the day. The other co-worker wasn’t really feeling it at the time but called me later that night to ask if I would make her smoothies if she paid me for the ingredients. Ha! I had to decline because it’s taking me a lot of time to make my own and part of the fast is to relax as much as possible. If I were not taking part in the fast myself, I would definitely guide her through and prepare her smoothies.

I was short on smoothies yesterday so I purchased a Green Machine Juice from Naked. It was the best option at the time. My sense of smell seems heightened so solid food is enticing. And yesterday I had to cashier during lunch as an employee called out. Really? I’ve never had to cash during lunch and on Indian cuisine day?!? I made it through but it was challenge. It’s all good though! My body is responding well to this rest and that makes me happy.

I’m about five hours into Day 4 and the cleansing reactions are still here but not as intense for the moment. I'm in it to the end!

Have a great day!

- Kareen, RD

Green Smoothie Feast – Day 1

2011-08-01T21:37:00.000-07:00

*This post was written yesterday but due to a late night last night, I am posting it today. Hope you Enjoy!*

Day 1 came rather quickly. I prepped Saturday night so I felt ready just a little nervous for some reason.

This morning started the day with 16 oz of this lovely smoothie before heading into work.

This antioxidant beauty contains: baby organic romaine, frozen organic blueberries, frozen bananas and fresh lime juice. Yes, I recycle. That's a Pace Salsa bottle :)

I worked today and Sundays are generally quiet so I felt confident I would be able to make it through the day without any overt temptations. I was at work for about five minutes when a well-meaning employee placed these on my desk:

Homemade donuts from one of the chefs. They smelled divine! Don't worry; I declined.

I work in Food Service management and so my main challenge will be and has been avoiding those well-meaning intentions. Not only do I have to taste test food but my meals are free! That’s been a recipe for disaster. So, while I tend to keep my fitness and nutrition adventures to myself, I am going to share this journey with my co-workers so that they don’t tempt me. They’re a pretty respectful group of people so I’m not worried. I am prepared, however, for raised eyebrows!

Here’s the smoothie of the day. I made 40 ounces of this one for work.

We have romaine, green apples, frozen bananas, fresh lime juice and frozen pineapples.

I wish my little cell phone cam could convey the vibrant colour! This was my first time blending a fresh apple. The blender handled it well and the smoothie was delicious!

Green smoothies aren't new to me but I have played it relatively safe with my creations. As far as greens go, I’ve only used spinach. One of my goals with this 10 day feast is to explore other greens. Romaine is considered a mild tasting green. Although I could clearly taste the flavor of the romaine, I really enjoyed both smoothies. I also want to try my hand at savory smoothies using tomato as the key ingredient. I figure the taste will be similar to V8 or Motts Clamato.

Tonight I am going to prepare a dish by Megan Elizabeth from Easy to Be Raw on Youtube. I purchased the figs and strawberries last week and I don’t want the figs to go to waste AND I’m not blending figs. I’m not ready for all of that!

I felt the STRONG urge to indulge in. . . EVERYTHING at work today. I was texting my husband like crazy for support. I stayed the course but realized that I didn't bring enough of my smoothie stash to work. By the time I got home tonight, I was famished. I will work to adjust my quantities to ensure that I get enough nutrition throughout the entire day.

Are you trying anything new this week?

- Kareen, RD

UPDATE: Online searches revealed a couple of different recipes for green fig smoothies. I will be trying it out tonight!

Green Smoothie Feast – Let the Feasting Begin!

2011-08-01T20:55:00.000-07:00

So the Facebook July challenge is complete. Was it my best.month.ever? Close to it! I fizzled near the end due to knee injuries and having to find somewhere to live fast.

Our landlord is selling her condo at the end of August so we were hustling to view apartments. The pickings were slim as August is a slow moving month due to school starting. I am happy to report that we have secured a new place not too far away. It won’t have the beautiful views that we have enjoyed over the past six months but it’s a good pick and I feel blessed that we were able to find it!

The news on my knees is not as positive. Ironically, they began to hurt after taking a week break from Crossfit. It’s been three weeks and the pain remains constant and hurts to the touch. I don’t recall doing anything that would cause this much discomfort. Not sure what the problem is but I have a doctor’s appointment this week so I’ll ask her then.

While we're on the subject of Crossfit, I am cutting my journey short for now. It’s pricey and while I am willing to invest in health, I’m doubling down to focus on getting out of debt. The best thing about the move is that we are on the first floor so I can focus on my fitness DVD collection. Truthfully, I can’t WAIT to get back to Turbo Fire. I’m thinking about a hybrid with ChaLEAN Extreme.

Anyhoo, onto the Feast!

One of my struggles this month was being vegan. I ate high raw but the cooked meals I had included cheese. . .and lots of it! So I’ve decided to reset my taste buds with a green smoothie fast. For 10 days I will feast on all the green smoothies I can drink and not only give my taste buds a change of pace but also my gut. As a member of the lactose intolerant community, the increase in my cheese intake has wreaked havoc on my digestive system.

Why not a green juice fast? I chose blending over juicing because I don’t own a juicer! I also believe blending to be more substantive than juicing because the former retains the fiber of the fruits and vegetables. After reading through some online articles, I discovered that not only does blending retain fiber but also oxidizes less quickly than juicing. Smoothies can last in an airtight container in a fridge 24 to 32 hours. Fresh juice begins to oxidize almost immediately. Blending meets my needs now. On a side note, I am using a standard kitchen blender for this adventure. One day I will own a Blendtec or a Vitamix!

Don't think that there aren't benefits to juicing though! There are! If you’re feeling sick or want to give your digestive system complete rest, juicing is recommended. Resting your gut also allows your body to get into deeper cleansing and healing. At some point, I will do a juice fast.

I will keep a daily record of how I’m feeling and the smoothies I am creating.

Stay tuned!

- Kareen, RD

A Week in Raw Vegan Eating

2011-07-17T18:58:00.000-07:00

This past week was good. I'm still participating in the ROCK*STARS Nation Challenge on Facebook and having a blast. The participating ROCK*STARS have been motivating, inspiring and encouraging. I fully expect the movement to continue beyond the challenge end date of August 4th.

My ROCK*STAR moment of the week happened on Thursday at Crossfit. I completed 2 yes, TWO, WODS (workout of the day)! Usually I can barely drag myself out of the box (i.e. Crossfit location) but on Thursday I was full of energy! In fact, once I did get home, I headed out right back out again with Derek on a walk. Instead of just walking we ran sprints. Talk about feeling alive! I pushed myself and I was so much faster than I thought I would be. I'm not talking Usain Bolt fast but Kareen fast :)

I'm still plugging away with my daily morning push-ups, squats and daily devotional reading. My challenge has been getting to bed on time. As the week progresses, it gets more and more difficult to get to bed by 9:00 pm. Some of the delay has to do with food prep.

I have been loving eating a high raw diet and my IBS has been responding well. If you're thinking of incorporating more raw whole foods into your diet understand that there is some prep work involved. Prepping lettuce for a salad plus any condiments (cukes, rads, scallions, etc) can take about 15 to 20 minutes. Not bad on a weekend but during the week when you've only got 60 minutes from the time you get home before heading to bed, it can be tight which is why I usually end up in bed between 9:30 and 10:00. I am not going to deviate from this path so I'm going to tweak the process this week to be more efficient.

Here are a few pics from this week in raw vegan eating. It's not complicated but it is delicious!

Grapes, blueberries and strawberries

Bananas, grapes and mangoes with fresh lime juice

VERY filling salad with cabbage, avocado and scallions. Added chipotle chili pepper for a kick and balsamic vinegar as the dressing.

Raw parfait: blended frozen bananas (replaces vanilla pudding) layered with blueberries and strawberries. Delish!

Mango, ginger, pineapple and lime juice smoothie

The final product - sooo yummy!

Start of green smoothie with spinach, strawberries, pineapples, ginger and fresh lime juice

Not necessarily the prettiest colour but certainly great tasting!

That's my week in food! I have a couple of recipes to try in the coming days and I look forward to sharing them with you.

What was your ROCK*STAR moment this past week?

- Kareen, RD

Sunday Prep - Food Haul!

2011-07-10T18:57:00.000-07:00

I'm happy to report that I am feeling much better today than a couple of days ago! Hooray!

The morning started with 20 body squats and five push-ups and then a 1.4 mile walk with Derek. This morning's walk was dedicated to the fight against Spinal Muscular Atrophy (SMA). SMA is the number one genetic killer of young children. This past Saturday in New Market, Ontario, Canada was the annual Rebecca Run for Spinal Muscular Atrophy and in addition there was a virtual run/walk/job/lift/dance held on Facebook. Basically move for those who cannot. All the participants wore bright blue in memory of Emersyn, a baby who lost her life to SMA at seven months of age. Both the actual and virtual events were a success. I couldn't participate yesterday because I was still under the weather but I was excited to get outdoors this morning - it was the least I could do and I plan to do more.

Here's a pic of me in my Emersyn blue

For more information on SMA, please check out the following video.

Onto the rest of the day's activities. We headed out to the grocery store earlier than usual. I usually procrastinate so I was happy that we were done by 12:30! I love Trader Joe's but for fresh produce, our local Henry's is my go-to.

And I loaded up for the week. At least I hope it lasts for a week!

Here are the goods.

I've got two heads of green leaf lettuce and one head of red leaf; two banana bunches; a box of spinach; a cucumber; some frozen fruit; a lot of avocado and mango; some fresh fruit (on sale!); onions; spaghetti squash; sweet potatoes; and raw cashews. I cannot wait to dig in!

Back to preppin'! What's your food plan look like this week?

- Kareen, RD

Week 1 Update - 30 Day Make July Your Best.Month.of.2011.YET Challenge

2011-07-09T23:28:00.000-07:00

At the end of the first week I remain motivated which is a good thing. Looking back at the goals I set, I specifically did not select weight. I'm not sure what's happening with my ability to shed pounds right now but I'm working on being happy with progress in other areas. Weight loss will happen and until it does, I'm going to work on pushing myself fitness-wise.

I was sidelined yesterday and today by. . . something. I won't go into details but let's just say I couldn't be too far away from the bathroom. Not sure what we picked-up but my husband did not experience it to the same extent I did.

Before the above event, the week was going well.

Physical:

1. I went to Crossfit twice due to the short week. I accomplished my first ever double under!

Here's a demo of a double under. I actually used Danielle's technique and it works!

2. I completed five regular push-ups and 20 body squats each morning - even Friday morning. The push-ups are coming along well and I may increase the number to 10!

3. I lifted the 36 lb kettlebell 2x this week, once each time. I'm going to have to work up to that beast!

Nutrition:

I had one slice of cheese each on Thursday and Friday. Definitely not 100% vegan but MUCH better than the week before. I was about 85% raw. Because I was sidelined, I was not able to get my grocery shopping as planned. Tomorrow I will be out and about getting my supplies. I spent the day watching Youtube raw recipe vids and I'm super excited to get the week started!

Spiritual:

I started reading Ellen G White's Acts of the Apostles. I've started each day reading a couple of pages and it's been a great way to wake up! I am working on getting to bed by 9:00p and that will continue to be a work in progress.

Did you put your action plan into action this past week?

- Kareen, RD

30 Day Make July Your Best.Month.of.2011.YET Challenge

2011-07-04T20:37:00.000-07:00

I'm participating in a Facebook one month challenge that will end August 4th. It's being run by a great and inspiring woman so I couldn't help but join! We had to choose one physical, nutritional and spiritual goal to work on in July and then list five action plans for each of those areas.

Here's the 'entry' that I also posted on Facebook but I will be tracking my progress here weekly. Here are my goals and action plans for July.

1. ENVISION!

My best month yet will see me being physically active ; eating for healthy and strong body; and placing God first!

2. DECIDE! (aka goals)

a) Physical: Complete 30 reps of 36 lb kettlebell throws in Crossfit

b) Nutrition Goal: Vegan with at least two raw meals daily

c) Spiritual Goal: Spend time in prayer first thing in the morning everyday

3. COMMIT! (aka action plans)

a) Physical:

- Complete Crossfit WOD 4x/week

- Complete 5 regular push-ups each morning

- Complete 20 body weight squats each morning

- Practice lifting 36 lb'er 2x/week

- Get to bed by 9:00p

b) Nutrition:

- Plan weekly meals every Thursday (using raw uncookbooks for inspiration)

- Grocery shop for the week every Friday

- Prep meals + snacks every Sunday

- Bring lunch + snacks to work daily

- Make a green smoothie for breakfast daily

- Get to bed by 9:00p

c) Spiritual:

- Select a book of morning readings

- Set alarm to 4:30a

- Get to bed by 9:00p

Feel free to join in! You've already told me what your goals are for July. How are you going to get there?

- Kareen, RD

"Good Experiences Build Motivation . . .

2011-07-03T23:30:00.000-07:00

. . . and motivation leads to habit." Those are my husband's words after our day today and I agree! What we planned as a regular day turned into a RAW delight.

We started off the day heading to Santa Barbara but after three detours and 2.5 hours with more to go, SoCal traffic finally got the better of us.

Check out the traffic to the left

One of our detours did lead us to a fruit truck that I couldn't pass up.

The good thing was that we weren't on a schedule so Derek pulled over. We didn't have much cash on hand so only mangoes won out.

Cannot wait to dig in!

We called 'uncle' shortly after this stop and decided to venture into Santa Monica. We've been there before and always enjoy the city. Santa Monica was hopping but the traffic was bearable. Here's a quick shot of the beach.

I have been wanting to try a RAW restaurant and settled on Planet Raw. While walking there we also stumbled upon Real Food Daily. That restaurant will have to wait for another day.

Snapped this pic from the car on our way out of town

Onto our Planet Raw experience. Here we are!

The menu included some great basics on RAW living

Derek was eager to try a beverage and settled on the Chai Shake. I was in the mood for a green juice but there wasn't one on the menu. Instead, I opted for Blood.

Can you say "yum!!"?

The Chai Shake was creamy and spicy. It included cashews, a homemade chai spice mix, ice and water. You could eat it with a spoon and Derek did just that (he loved his choice!). My Blood juice included Fuji apples, lime, ginger and beets. Very refreshing and light with only a hint of beets. The ginger is the star of this drink. I would recommend trying both of these beverages.

For an entree, I selected the Green Curry Pasta, a Thai inspired dish. Derek had the Pasta Fresca, similar to Fettuccine Alfredo with extra garlic. Both dishes were accompanied by green salads with a garlic ranch dressing (I think). Again, we were happy with both dishes. Derek especially with the extra garlic kick :)

Pasta Fresca

Green Curry Pasta

All together now. . .yum!

Here I am enjoying RAW fare

Derek has been hesitant trying raw dishes so I was a little apprehensive but this experience was, in his own words, motivating. He explained that he didn't want to be boxed in by a label - raw foodist. Fortunately, that's not my goal! I'm looking forward to embracing food in its natural form. I'm not about labels either.

He's on board with moving towards a high raw diet with me and that is wonderful! He's my partner in everything so I'm happy to have him join me on this journey.

Before we left the restaurant we picked up Chef Juliano's uncook book.

We can't wait to try the Chai Shake which we are sure will make an excellent breakfast dish.

We left Santa Monica motivated to continue our journey into health and to build habits. What more can you ask from a Sunday?

Happy 4th of July!

- Kareen, RD

One Month of Crossfit

2011-07-01T09:06:00.000-07:00

I wasn't sure I was going to make it but I did. One month down and I even signed up for ANOTHER month! It doesn't hurt that one of my co-workers now friend also took the challenge with me. She gets us there and then I keep us going once we get there. It's a perfect mix! Fortunately she's signed up for the next month, too.

Earlier this week I was discouraged. No weight loss, my cardiovascular system sucks, and every WOD is kicking my butt. I'll admit, I thought about quitting and heading back to the traditional gym. Fortunately my husband had some words of encouragement that got me back on track.

I remembered that while weight loss is important to me, so is mastering the Crossfit skills! I have some ways to go but. . .

1. I'm a strong woman! (I talk about that here)
2. My burpees are better! I did them on the pavement without one scratch!
3. I graduated from the 16" box to the 20" one for box jumps!
4. I did 20 assisted ring dips! The first time I did these, it was a workout just to get on the rings with the band and I was only able to muster one dip.
5. I graduated from jumping pull-ups to pull-ups with a band. I did three!
6. I graduated from the 8 lb medicine ball to the 14 lb'er!
7. I did 100 back extensions and 100 sit-ups in between a 2 mile run!
8. And even though I'm a slow runner, I am running and I finished 2.5 miles in between swinging an 18 lb kettlebell.
9. I didn't gain weight!
10. I didn't give up!

I know there's more; I just wanted to take a minute to acknowledge progress. Sometimes while looking at the bigger picture, I lose the trees. Looking at the list above, I'm motivated!

For July, my goal is to continue to work on my running speed, graduate to the 36 lb kettlebell and to increase the band resistance I use for pull-ups.

What progress did you make in June? What are your goals for July?

- Kareen, RD

Heard it all before

2011-06-30T18:59:00.000-07:00

Even though I've heard it before, I was intrigued by this article when perusing Google News yesterday morning. As I read through it, I thought I would share it with you.

Diet soda is probably my arch nemesis as a Registered Dietitian. Clients and patients alike cling to it like it's their last redemption and give me the side eye if they sense I am evening thinking of talking about their beloved diet soda. I can certainly see the benefit of using diet soda to help wean off of the full sugar version but not a long-term replacement. I feel the same about artificial sweeteners in general.

The University of Texas, San Antonio presented the findings of their San Antonio Longitudinal Study of Aging (SALSA) at the American Diabetes Association's (ADA) Scientific Sessions. What are those findings? Diet sodas may contribute to weight gain! The study included 474 older adults. When compared to non-diet soda drinkiers, participants who sipped the artifically sweetened syrup had a 70% growth in girth. Those who were drinking two or more diet sodas daily had a 500% increase in their waistlines.

Unfortunately, the exact mechanism by which weight is gained is unknown but there are theories. When sweet tasting foods are consumed, the brain expects a large amount of calories to follow. In diet foods, the sweetness is there but the calories aren't, i.e. empty calories. You've heard that term before, right? This difference may actually prompt you to eat more than you would have and therefore consume unneeded calories.

So, what to do?

If you're expecting me to say "only drink water" ... you're right! Just kidding ... sorta :) I am definitely an advocate of greater water intake. Many of us are likely in a dehydrated state and could stand to drink more H2O. However, I'm a realist. If you are a regular diet soda drinker (especially more than one a day), make a plan to decrease your intake slowly. Even decreasing intake to two or three sodas a week will probably help decrease the likelihood of your waistline expanding. Try replacing diet soda with herbal tea; or spice up your water with lemon, orange or lime; and I'll even recommend juice but instead of a full glass try diluting it with plain or carbonated water. I love mixing 1/4 glass of cranberry juice with 3/4 glass Perrier water. Hits the spot!

Simply eliminating diet soda intake will not end obesity but reducing our intake is just one more weapon in our arsenal as we fight this good fight towards better health.

How do you quench your thirst?

- Kareen, RD

Health Naturally - Vitamins & You!

2011-06-27T20:23:00.000-07:00

Hello all!

Here's the latest installation of my blog collaboration series with Naturaleza: Health Naturally. Part 3 is all about vitamins and minerals. Hope you find the information helpful. Please feel free to leave a comment on my blog or Tasha's!

- Kareen, RD

Shin Splints and Burning Arches

2011-06-26T18:24:00.000-07:00

I purchased my current pair of running shoes about 3 years ago and it shows.

The general consensus is that running shoes should be replaced approximately every 300 to 500 miles. Since I wasn't running outdoors, I didn't think about the miles I put on the treadmill, elliptical, aerobics classes, home DVDs, walking . . . you get the idea.

I started to feel the burning arches when I first started Crossfit during jumping jacks but attributed it muscle fatigue. The discomfort has only increased to pain and this past week during a 2 mile run (yay me!) the shin splints started. It finally dawned on me that part of the problem could be my shoes.

Today I went to a running store to get fitted. I'm still a slight overpronator and ended up with the same shoes I've purchased the past two times: Nike Structure Triax. Why mess with a good thing? My only complaint is the colour. I kinda wanted something flashier this time around but I know - safety before fashion.

Here they are

I'm looking forward to seeing how the new kicks help improve my performance this week!

- kareen

Scenes from a Sunday Hike

2011-06-19T18:27:00.000-07:00

Today we went for a hike in our backyard:

Pic taken late afternoon after the 'gloom' cleared out

While I like to look at the hills, my husband likes to hike them. Every now and then, I join him and you know what, I enjoy it every time! This morning was no different. We covered 3.4 miles in two hours. I am not sure how much altitude we gained but it was steep climb after steep climb. The hike was a nice change of pace from Crossfit WODs and of course, I enjoyed QT with the hubby.

Here are some cell phone pics. June gloom was in full effect this morning but that made for very pleasant hiking conditions.

I hope you all enjoyed a wonderful Sunday!

- Kareen, RD

Thanks Dad!

2011-06-19T13:26:00.000-07:00

I take after my dad in my body type. I prone to obesity and also prone to rapid muscle gain. Not too cool when you're a girl trying get that long lean look especially at 5'1". I've spent years focusing on cardio for weight loss so I wouldn't look thick and then I would get frustrated when the weight loss was accompanied by flabby arms! Even with that, I continued to avoid weights or lifting heavy.

A couple of weeks ago, I started Crossfit and getting out of the traditional gym was the change I needed to begin to embrace my physical self. This past week, my strengths were applauded and that couldn't have happened without the body I inherited from my dad.

I have never front squatted before yet I was able to max out at 125 lbs. It's been at least 2.5 years and a 30 lb weight gain since I've done a deadlift and yet I was more than comfortable at 105 lbs. I grinned when my Crossfit coach said "we love strong women!" When the other Crossfitters also joined in on the praise, all I could reply was "I get it from my dad."

I grew up watching him run 5k and 10k races; riding his bike and even today, after being sidelined with knee injuries years ago, he goes to the gym faithfully and loves spin class. He still struggles with weight as I do but his signature 'diesel' legs are still. . .well. . .diesel! Those are my genetics and until this past week, I was never truly thankful for or proud of that legacy. Yes, I will never have "thin" legs and arms but they will be muscular. And for that I can't wait!

So, thanks Dad. Happy Father's Day. I love you.

- Kareen, RD

Letting Go

2011-06-12T18:16:00.000-07:00

While cleaning up today, I stubbed my toe against this very full suitcase.

And it hurt.

The suitcase has been sitting in the bedroom since we moved back to Cali in February. I've been ignoring it but today I was painfully reminded of its existence. I also knew today I needed to make a decision about it. The suitcase contains reminders of a lower weight, tinier waist and smaller thighs: my smaller and cuter clothing that one day I aspired to fit into again.

Here's a snapshot of what the suitcase contains.

Some pants

Some tops

Some skirts

Some dresses

I clean out my closet yearly but these are the items that always survive the culling. I love them and I want to be able to wear them again even if it's been at least five years since I've worn any of it. The problem is that I no longer have the space to store them.

I have tossed around the idea of donating or selling them but today I realized why I haven't been able to get rid of them. In my mind, it would be an acknowledgement of my weight loss failure. Thinking clearly, I know that is not the case. While I was on a roll with clarity of thought, I also realized that perhaps holding onto to the past could be preventing me from moving forward.

It's just clothing but I have a lot of emotion wrapped up in that suitcase. I know the exact weight I was when I fit into each piece of clothing. That's probably not healthy. I know I will reach my goal weight but my body will likely be different than it was 10 years ago. I need to embrace that fact and be proud of what I accomplish instead of beating myself up for not being able to fit into some old dress. No more focusing on the past. I'm going to enjoy the journey of getting healthier and when I'm ready, I'll have a great time shopping for new clothes!

I'll be donating the contents of the suitcase to my church's community service department. I'm excited to know that the clothes will be put to good use.

Make this week a great one.

- Kareen, RD

Tabata!

2011-05-29T21:52:00.000-07:00

It was this workout that made me realize I need Crossfit in my life:

Squats

Mountain Climbers (hate these!)

Jumping Jacks

As many reps as possible in 20 seconds. Repeat 8 times. 10 second rest between the 20 sec bouts of pain. One minute rest before moving onto the next exercise. Repeat the above for each exercise listed.That's about 15 minutes of pain. I was sore for a solid three days! I LOVE, LOVE that feeling. My body came alive!

I happened upon my local box while lost. What a happy misfortune! I made an appointment for my free workout and walk-through for that very afternoon. My coach was super-friendly and motivating. More encouraging was that the Crossfitters there at the time represented a wide range of fitness levels. Being the 'new kid on the block' will be humbling but everyone has to start somewhere.

I start with the foundation classes on Tuesday. So very excited!

- Kareen, RD

Health Naturally - Omega-3 Fatty Acids

2011-05-22T21:48:00.000-07:00

Check out part 2 of Naturaleza's series on health and hair. We welcome your comments!

Health Naturally - Omega-3 Fatty Acids

Hope to hear from you!

- Kareen, RD

Where do I go from here?

2011-05-14T21:14:00.000-07:00

So much and so little has happened since my last update post. Professionally, the hospital has opened and is humming along! There's a mountain of work that needs to be done but we're feeding patients, staff members and guests. That's a daily victory for me.

Personally, not much has happened on the weight loss front. I'm happy to report that I haven't gained weight but I'm nowhere near accomplishing my Push Goal. The 100+ hours a week have reduced to about 70 to 80 which, truthfully, is like heaven to me! I am continuing to work on reducing my hours and focusing on me. I have to become a priority and can no longer sacrifice my well-being. What's the point of having a successful career only to be too tired and sluggish to enjoy the benefits?!?

During a walk-through the hospital, I stumbled across a staff lounge that has two treadmills and an elliptical! My plan is to make use of this equipment before heading home in the evening. My goal is 3x/week for 30 to 45 minutes. In the move from AZ back to CA, I am no longer able to freely jump around while working out at home. This second floor living is for the birds! In an effort to 'make it work', I am considering bringing my laptop to work and firing up Turbo Fire in a staff lounge. I will likely be embarrassed if someone walks in on me but I have to get over that. As I said above, right now it's all about me!

On the eating front, I am going to bring back raw. While eating a high raw diet, I felt energized, was losing weight consistently and the IBS was controlled. Why would I not want to head down that road again? My Facebook pics were a motivating factor in helping me decide to return to raw. My meals looked delicious :) Being back in Cali is motivating as well. So much more access to fresh and organic produce! Here are some pics of my most recent food haul (I've already eaten some of it):

Romaine and Radish

Red Leaf, Cherries, Green Onion

Fruit Stash

Thanks to everyone for your patience with my infrequent blog posts. I appreciate your support.

- Kareen, RD

Health Naturally - Blog Series Collab with Naturaleza

2011-05-11T21:46:00.000-07:00

I was pleasantly surprised and honoured when Tasha from Naturaleza approached me about collaborating on a series about the benefits of a healthy diet on hair health.

Please check out part one of Healthy Naturally - Water, Rejuvenate You! We both look forward to your feedback either here or on Tasha's blog.

Hope you're all doing well!

- Kareen, RD

Just a Quickie

2011-03-19T21:08:00.000-07:00

Yikes! One month since my last blog update! I don't have positive news to report in the weight loss front but I'm eternally positive that I will conquer as long as I keep moving forward.

Being part of opening a new hospital is much more than I expected. My work days are averaging 16 hours and truthfully, it's been wreaking havoc on my good intentions. Not sure about where my weight is right now as I've fluctuated from 162 to 167 and then back over the past week. Lack of sleep, inconsistent water and food intake are the key culprits. Of course that's not news to any of you!

There's still a lot to do to prepare my department for opening and once the hospital is open, I will likely be working seven days/week ensuring that our processes are being followed and that our patients needs are being met. I have to be realistic about the plans I can implement. My focus will be on walking and food prep. My meals won't be fancy but they will meet my needs.

I see the light at the end of the tunnel and I know normalcy will be mine one day :)

- Kareen, RD

Week 8 Weigh-in

2011-02-19T18:48:00.000-08:00

Yikers! Several good-bye parties this week and I made healthy choices in the beginning but I will admit by the third meal out, I caved. My weight gain doesn't entirely reflect an intake of an extra 10,500 calories this week. I ate more than usual but I didn't go buck wild. Part of the issue was the increased sodium and decreased water intake. I expect that I'll be back to 160 this coming week. Yep, that's a bold prediction!

Packing. Moving. New job Monday. Gotta make a plan then work that plan.

The GOAL and PROGRESS

Height: 5'1-1/2"

Starting Weight: 168 (11/2010 - weight before beginning my high raw diet journey; lost 6lbs then regained 2+lbs over the holidays)
Goal Weight: A STRONG 110

W1: 164.6 (01/01/11)
W2: 163.4 (01/08/11) -1.2
W3: 164.0 (01/15/11) +0.6
W4: 160.0 (01/21/11) -4 WAAAAHOOOOOO!!
W5: battery died (01/29/11)
W6: 162.0 (02/05/11) +2
W7: 160.4 (02/12/11) -1.6
W8: 163.2 (02/19/11) +3.2

- Kareen, RD

Week 7 Weigh-In + Brief Update

2011-02-13T21:05:00.000-08:00

We are in the middle of moving from Arizona back to Southern Cali (yay!) so my updates will be a little sparse until we're all settled. I'll give more deets in another post but I'm excited to be starting a new position! There's just a lot to do in the next couple of weeks. Packing counts as a workout, right?

The GOAL and PROGRESS

Height: 5'1-1/2"

Starting Weight: 168 (11/2010 - weight before beginning my high raw diet journey; lost 6lbs then regained 2+lbs over the holidays)
Goal Weight: A STRONG 110

W1: 164.6 (01/01/11)
W2: 163.4 (01/08/11) -1.2
W3: 164.0 (01/15/11) +0.6
W4: 160.0 (01/21/11) -4 WAAAAHOOOOOO!!
W5: battery died (01/29/11)
W6: 162.0 (02/05/11) +2
W7: 160.4 (02/12/11) -1.6

My goal of being in bed by 9p is not going well and will likely not until the move is complete. I am going to continue to focus on increasing water intake and of course, keeping up with the workouts. The part I love about Turbo Fire are the quick (yet, super-intense) workouts.

Hope you're off and running towards a great week. Happy Valentine's Day! Don't forget to look in the mirror and appreciate how beautiful you are!

- Kareen, RD

Week 6 Weigh-In

2011-02-08T19:57:00.000-08:00

Okay, weekly weigh-ins are humbling but also motivating so I gotta keep plugging away. The results won't always be positive but I do need a place to remain accountable. My blog is that place.

Here we go!

The GOAL and PROGRESS

Height: 5'1-1/2"

Starting Weight: 168 (11/2010 - weight before beginning my high raw diet journey; lost 6lbs then regained 2+lbs over the holidays)
Goal Weight: A STRONG 110

W1: 164.6 (01/01/11)
W2: 163.4 (01/08/11) -1.2
W3: 164.0 (01/15/11) +0.6
W4: 160.0 (01/21/11) -4 WAAAAHOOOOOO!!
W5: battery died (01/29/11)
W6: 162.0 (02/05/11) +2

My focus this week is water and sleep. My eating has certainly not been the greatest but even with spot-on intake, I need exercise. Truth be told, I'm not into exercise when I'm tired. I'm about pressing the snooze button to get it all in. The benefits of water are well-known and I've just got to increase, increase!

Bed calls! Have a good night!

- Kareen, RD

Still Here!

2011-02-07T05:39:00.000-08:00

I'm still here and still plugging away. Weekly weigh-in and what I'm eating to return this week! Weigh-in wasn't that great this week but gotta be accountable. New week. . . new opportunities!

Quick peek: Raw Pad Thai!

Carpe diem!

- kareen

What I'm Eating

2011-01-23T14:51:00.000-08:00

So, as I mentioned here, this website has inspired me! I made modifications to most of them and even made some of them non-vegan. In the end, they were all delicious and I'm basing this week's menu around more of Lisa's creations.

Here are some pics of the recipes I tried. Pics were taken with the cell cam. Recipe deets can be found on the site.

Mango Pudding

Deviled Avocados
(I used Greek Yogurt in this recipe instead of the Macadamia Nut Mayo)

Grapefruit Pear Salad

Ingredients for the Fruit Cereal
(I added apricots)

Fruit Cereal without the Almond Milk

All ready to eat!

I ate many of these dishes for many meals and was very content. Already have my list ready for this week. Can't wait!

- Kareen, RD

The Stats - Weekly Weigh-in Returns

2011-01-23T14:04:00.000-08:00

So, it's time to put it all out there. I started the weekly weigh-in blog in 2009 but fell off as I became discouraged with the slow progress. I'm in a much better frame of mind and have found a way of eating that helps to minimize the IBS flare-ups.

I'm still following the Turbo Fire class schedule and LOVING it! The music, Chalene. . . it's a great program. About two or three days a week I sneak in a second evening workout.

Without further ado. . .here are my stats!

The GOAL and PROGRESS

Height: 5'1-1/2"

Starting Weight: 168 (11/2010 - weight before beginning my high raw diet journey; lost 6lbs then regained 2+lbs over the holidays)
Goal Weight: A STRONG 110

W1: 164.6 (01/01/11)
W2: 163.4 (01/08/11) -1.2
W3: 164.0 (01/15/11) +0.6
W4: 160.0 (01/21/11) -4 WAAAAHOOOOOO!!
W5:

That's it! See in you a week.

- Kareen, RD

Complete Blog Love

2011-01-17T19:37:00.000-08:00

I've searched and searched and I cannot remember which blogger featured this blog but I love it! I have yet to try any of the recipes but the concept and the pictures are just too much to ignore! Check it out:

Raw on $10 a Day (or Less!)

Photo Credit: Lisa is Raw on $10 a Day (or Less!)

Cannot wait to try that recipe this week! I'll be posting pics of my own attempts.

- Kareen, RD

Gooooooooaaaaaaaaaalllllllllll!

2011-01-09T13:37:00.000-08:00

Is the title reminiscent enough of a World Cup soccer player scoring a goal? Hope so; because that's how I'm feeling right now. A week into 2011 and I remain motived! I don't have the rose-coloured glasses on so I recognize that there's going to be a lot of work to do.

I have three areas of focus this year: faith, family/friends and fitness. I won't go into much detail with the first two. Following Chalene Johnson's challenge, I created a 2011 goal list based on my top three. From that goal list, I've identified weight as my push goal. Reaching my goal weight will allow me to push through to accomplish my other goals.

How will I accomplish my push goal? Exercise and eating right? Of course! My first program of choice is 20-weeks of Turbo Fire! I started with the 5-Day Inferno Plan but was thwarted by my operating system. Linux didn't like many of the CDs.

I've updated to Windows 7 and all the CDs work now! I thought about re-doing the Inferno Plan but decided to proceed with the regularly scheduled program. I'm following the class schedule. Today was Day 1 and I loved it! The music is great and Chalene's energy is motivating!

On the eating side, I'm moving forward with eating a high raw vegan diet and still following a vegan diet. There's not much to detail there as I've discussed it here, here and here.

That's a wrap. Hope you're enjoying your Sunday!

- Kareen, RD

One Third of 9 month olds and 2 year olds Overweight or Obese

2011-01-03T06:05:00.000-08:00

This article from LiveScience.com is sobering: A Third of 9-Month-Olds Already Obese or Overweight

And if you think there is any exaggeration, please don't. I can attest to this phenomenon personally. In my practice, I see children five years and under (yes, including infants) who have already been diagnosed with high blood pressure, high cholesterol and disorders with their blood lipids. Their weights are completely off of the Centers for Disease Control growth charts.

A major part of the issue it is education on the part of the parents. Many parents do not see the harm in overfeeding their kids because they want to make them happy. Most of the parents I see are genuinely shocked to learn that their toddlers have health problems usually reserved for adults.

The other part of the problem is the type of food that is available. Our food has changed in the last 20 years and we need to recognize that fact. This video on sugar describes some of these changes excellently. Please check it out.

I've got to get going but wanted to share this link. Let me know your thoughts!

- Kareen, RD

Happy 2011!!

2011-01-02T19:21:00.000-08:00

Hope you enjoyed a safe and wonderful start to the New Year. My husband and I rang it in quietly which was perfect!

I am so ready for 2011. Just ready to be done with the 'same old, same old' and ready to move forward. The main issue from the past is my weight. This is the year the battle is done. My journey is not just starting today. As corny as it may sound, I have been working towards this very moment. I can't explain it well or again, without sounding corny, but it's different.

Over the past few months my desire to make a life change has grown exponentially. No longer focused on weight but rather on health, I am ready to throw off this heavy mantle!

As I mentioned in this post, I am taking part in Chalene Johnson's 30 Day Challenge to build the habit of organization. My 2011 goal list is ready but I am going to wait until I have completed the initial steps of Chalene's challenge before sharing some of them. Health and fitness is, of course, but it is not my number one priority.

I'd love to hear some of your hopes and dreams for 2011.

- Kareen, RD

Green Smoothie Detox

2010-12-26T18:48:00.000-08:00

I've decided to detox this week to get back on track. I'm feeling really icky after deviating from a high raw vegan diet. Let's just say the past two weeks have been an experiment in how yucky I can make myself feel by eating poorly. I returned to my usual eating habits and I don't know how I was surviving on such an energy-zapping diet.

I know the solution for me: a high raw vegan diet! This week I'm going to focus on detoxing through fruits and veggies. Two to three green smoothies with a giant green salad daily. There are a lot of resources online on green smoothies. I have included a basic recipe below from this website. The website also includes variations but the fun part is that you can customize your smoothies to your own liking!

Basic Recipe

2 cups filtered water
2 bananas
2 oranges
1 apple
1 lemon
1/2 inch chunk fresh ginger (optional)
½ - 1 head of romaine, spinach, chard, beet greens, or kale

I'm using a regular blender so I will am going to eliminate the oranges and apple but if you have a Vita-Mix or Blendtec, go wild!

Hopefully you'll be able to join me. Even if you only include one green smoothie or one giant green salad daily, I believe you'll still feel the benefits of increasing your intake of fruits and veggies.

I'll share my progress throughout the week. I'll post daily pics on Facebook so be sure to friend me if you haven't already. Have fun experimenting!

- Kareen, RD

New Year's Resolutions - Embrace Them!

2010-12-26T12:39:00.000-08:00

As 2011 approaches, the population appears to divide itself into two camps: for New Year's resolutions and against them.

I've been a member of both camps but over the past few years, I've decidedly become a proponent of resolutions. And why not? The start of a new year is a natural marker of time and a good time to reflect on the year that is passing and the one on the horizon.

My list is in progress and I will share it this week once it's complete. It encompasses a variety of goals: career, personal development, health and even a little fashion! However, the list isn't too long because I don't want to become overwhelmed.

Truthfully, resolutions have probably earned their bad reputation because we often choose too many and then don't plan beyond February. One year, 12 months, 52 weeks, 365 days is a long time to contemplate in December 2010 so what to do to stay on track?

To ensure the best chance of success, I'm implementing the SMART principle. My goals are going to be Specific; Measurable; Attainable; Realistic and Timely. The list is taking a little longer to complete this year but there are a few goals that I am determined to reach so I want to be detailed.

For work, I completed two business plans for 2011. My boss indicated that each member of the management team will be responsible for providing monthly updates on our progress towards the goals outlined in the plan. Of course, this requirement is to ensure that we are staying on track. I plan on implementing that same technique using this blog.

Lastly, I'm excited to be part of Chalene Johnson's "30 Day Challenge to Master Organization and Achieve Your Goals in 2011" group on Facebook! It's free to join!

Hope you are enjoying the holiday season!

- Kareen, RD

Question of the Day:
Are you writing a New Year's Resolutions list?

What Happened?!?

2010-12-11T18:50:00.000-08:00

The week before Thanksgiving I caught a cold. This cold was mostly a cough and this cough grew in intensity over the next two weeks. Finally in the third week of hacking, I went to an urgent care clinic. I had/have bronchitis. Good times. So, I'm finishing up a course of antibiotics and will begin a course of probiotics when I'm done. The cough medicine suppressed my cough which allowed me to sleep. The fits of coughing were keeping me up at night and I was exhausted. Thankfully, I am on the mend although I have to take it easy with physical activity.

Confessions of a High Raw Vegan Foodist

My goal with the raw food lifestyle is to increase my fresh produce intake and enjoy foods. . .well, in the raw! It's a continuum and while I'm not 100% raw, I'm certainly eating a lot healthier than I was a month ago.

Also, my husband eats cooked food and he's also great cook. I want to be able to share his creations with him. Likewise, he enjoys the raw food creations I make.

So, what's my confession? Over the course of my sickness, I certainly ate more cooked food which I was fine with but I didn't stay vegan which was a definite goal of mine. I dabbled in cheese - - a lot. As someone who is lactose intolerant, eating cheese brings pleasure to my tastebuds but not my belly. It's my kryptonite.

Not only that, I had a Jack in the Box Grilled Breakfast Sandwich (egg and cheese) and a Reese's yesterday. Talk about an energy zapper and a weight in my stomach! Lesson learned. I didn't chastise myself or dwell on it. Uncharacteristically, I moved forward. For once, I didn't slash all my tires. I returned home and got back on plan with eating.

Moving Forward

One of the reasons I didn't dwell on my poor eating choice is because my raw vegan journey is a lifestyle and not just a one month diet plan. In the grand scheme of things, one Jack in the Box sandwich is not the end of the world nor is it my undoing. More importantly, my raw foodie card will not be revoked :)

And this brings me to one of the unexpected benefits of moving to high raw. The focus on eating raw is helping me develop a healthier relationship with food. These thoughts are still rumbling in my mind but once I find the words, I'll share.

What I've Been Eating

Here are some pics of what I've been eating lately. It's not complicated but it is delicious! They were taken with my cell phone so please excuse the quality. I post more pics on my FB page so if you haven't yet, friend me!

Avocado Kale Salad

Enjoying a simple raw snack. These granola bars are delish!!

This morning's beautiful and delicious breakfast

I try to incorporate a new-to-me fruit or vegetable weekly (or one that I previously declared 'yucky!') to expand my palate. My favourite so far has been passion fruit. Wow! I can't believe I was hesitant to try this fresh fruit. Super-duper flavourful!

Last but Not Least

In case you haven't noticed, I have been mum on the weight loss front. For now, I'm focusing on cleaning up my diet and incorporating exercise. The weight will follow. I do weigh myself periodically but nothing scheduled. Since starting on the high raw vegan lifestyle one month ago, I have lost 6lbs. I celebrate that!

My teaching gig is over so I plan to blog more frequently on my diet transition and exercise.

Question of the day
What's a fruit or vegetable you've never tried but would like to?
The next one on my list is papaya!

Thanks so much for reading!

- Kareen, RD

You Better Tell Somebody!

2010-11-21T15:16:00.000-08:00

Friday marked two weeks since beginning this adventure in high raw living. I haven't mentioned it to anyone in my everyday life although it's an exciting change, I'm trying to keep a low profile while I transition.

Living in a farm city, I am exploring how to get in touch with farm owners to determine if any of them would be willing to sell their produce wholesale. Hopefully one or two will agree and that will help in managing the rising grocery costs associated with eating more fresh food. So, on Friday, I'm walking to a meeting and I see another employee carrying a big bag of romaine lettuce. At the sight of that bagful of goodness, I couldn't resist and stepped out of my comfort zone and asked her where the romaine came from. Well that question led to a five minute conversation where she explained that her brother worked at farm and frequently bought boxes of veggies homes, especially romaine lettuce that they can never finish eating! The conversation ended with us exchanging numbers. And she gave me one head of lettuce on-the-spot from her bag. Score!!

I went to two meetings with that head of romaine and garnered several weird looks even from my coworkers when I returned to my office. I re-told the story and explained that I am trying to incorporate more raw foods into my diet. And what do you know? I had forgotten that a husband of one of my co-workers works at a farm and frequently brings home several boxes of veggies. My co-worker volunteered to get extras for me and to bring any leftovers from what they have. Double score!!

What's the moral of the story? Sometimes it's okay to share your goals and what's going on in your life with those around you. You have no idea what blessings are waiting around the corner, literally!

- Kareen, RD

What Does Raw Food Look Like. . .

2010-11-14T11:08:00.000-08:00

Kristen from Kristen's Raw shared this link on FB. And now I cannot wait for the release of Judita's uncook book: “Going Raw: Everything You Need To Start Your Own Raw Food Diet & Lifestyle Revolution At Home.”

In case you're wondering, this is what raw eating can look like. So delish, fresh and good for you!

Judita's website is beautiful as well. Be sure to check her out!

Be sure to enjoy some fruits and veggies today!

- Kareen, RD

Raw Foodist?!?!

2010-11-13T18:35:00.000-08:00

Hello all,

I've started experimenting with living a raw vegan lifestyle. It's been one week and so far so . . . interesting. This past week I've eaten about 80 - 95%. I think I'll have a better grasp on the benefits I'm experiencing in another week or two. I'm not aiming for 100% raw yet; just feeling my way around. My goal is to improve my health with the inclusion of more fruits, vegetables, nuts and seeds.

The one craving that has been difficult to overcome is my desire for starchy carbohydrates. The 5 - 20% or so non-raw went to tortilla chips for most of the week and a serving of potato salad which was not vegan and truthfully, not that good either :(

To help stave off cravings, I decided to dabble in some raw food recipes. Pad Thai is one of my favourite foods so imagine my pleasure when I stumbled across Ani Phyo's recipe below! I tried it tonight and loved it!

The only change I made was to add approximately 1 tsp of brown, unpasteurized miso. I'm also going to add onions and perhaps a coleslaw mix. There are other raw Pad Thai recipes swirling around YouTube that I will try as well. It was fun to uncook!

For those unfamiliar with kelp noodles, be sure to rinse them thoroughly before use. The packaging states that they have a neutral taste - kinda like tofu! My husband thought they would taste 'fishy' but even he agreed they don't after a hesitant taste test. In fact, he liked the dish!

Sorry for the scattered post. I wanted to take a moment to share the start of my journey.

Alright. . . back to grading papers!

- Kareen, RD

Happy Meal Science Project

2010-11-09T18:45:00.000-08:00

My husband sent me searching for this article. Be sure to look through the slideshow photos:

Happy Meal Project

I gotta ask. . . how many Happy Meals have taken up residence in your gut. . .

- Kareen, RD

President Clinton's Legacy?

2010-09-27T04:48:00.000-07:00

President Clinton discusses his plant-based diet along with Dr. Esselstyn and Dr. Ornish.

Can you imagine if President Clinton became an advocate for plant-based diets? Very cool indeed!

- Kareen, RD

Quick Motivation Post

2010-09-26T13:09:00.000-07:00

One of the Under Amour commercials has caught my fancy. Strong females doing their thing to a great sound track:

http://www.youtube.com/watch?v=Wkt0Q6p33fo

I've already downloaded the mp3 file from underarmour.com. I'm going to make it the ring tone for my alarm. Great way to wake-up and get pumped in the morning.

It's along the lines of some of the great CrossFit videos I've been watching recently like this one:

http://www.youtube.com/watch?v=Q3Q4eQhFOKY

I'm so ready to be fit and fierce!

- Kareen, RD

What's Going On?

2010-09-26T00:37:00.000-07:00

Wow! What a long hiatus. I can't believe my last post was the beginning of August. Yikes!

It's shortly after midnight and I just finished marking a pile of tests (more on that in a minute). I should go to bed but I really do miss blogging so I'm pushing out a post. It's a also a good time to let the valerian root take its effects (more on that, too).

A couple of months ago, I accepted an adjunct faculty position at the local community college to teach two evening nutrition classes. At that time, I could not have imagined two of the dietitians on my team of three resigning back-to-back. I could not have anticipated being tasked as a floor dietitian while my management tasks pile up on my desk. I could not have thought 12 - 14 hour work days would become the norm.

Teaching has been exciting and I'm enjoying the challenge. Prepping lecture notes consumes the evenings that I am not in class. I just have to hang on till December! I would definitely teach again but probably one class instead of two.

That's the cliff notes version of my chaos.

Life has thrown me a huge stress ball and I've just been holding on by my nails. My weight has remained stable which is a small victory. I'm still overweight. Actually, I'm obese but at least I'm not moving in the wrong direction. Exercise has been limited to weekend walks with my hubby.

Since I'm either thinking about work or school, restful sleep eludes me so I am trying valerian root. So far so good. Helps me relax but doesn't leave me feeling groggy in the morning.

Last week I realized (again) that while I need to honour my work responsibilities, I also need to honour myself. My body is suffering and I need to halt the progression of disease that is likely developing in my body. Being obese is not without consequences.

I know I've said it before, but I do have to keep moving forward. I have faith that I will reach my weight loss goals. The alternative is not an option.

The first step is a plan. I'm working on that but right now, I'm going to bed.

Sorry for the random, choppiness of this post but I just wanted to get something out there and it was slightly cathartic to spill my thoughts on the page.

Thanks for reading!

- Kareen, RD

Things Change

2010-08-02T18:18:00.000-07:00

I wrote the update below on July 21, 2010 but never had a chance to upload it and then everything changed. Since that day I've realized that accountability partners are excellent but their plans and activities have to match with mine.

My walking partners would start walking at 8:30 pm at a park 20 minutes away. My goal to get into bed is 9:00 - 9:30 pm. Wouldn't happen with the late evening walking and that would set me back the next day.

My early morning appointment with my running partner fit my schedule perfectly but I'm not ready to run. Furthermore, my partner was at a higher fitness level than me which made me feel a little guilty about having to stop frequently to walk and suck air. So, I had to face reality. I do want to run but right now I have to start with a plan like Couch-to-5k.

This past weekend, my email buddy realized that our weekly communication was not working for her. While I enjoyed our email conversations, I completely understand where she's coming from. It's an evolving journey and you try new approaches hoping they will work but you also have to be realistic when they've run their course.

I'm ready to move forward alone but definitely still open to the idea that I can share my weight loss journey with someone else.

All of that being said, I still wanted to share the post below because the main thought is still a valid one and truthfully, the question my (now former) email buddy asked of me started me on the path of cleaning out my fitness house.

Hope you enjoy!

- Kareen, RD

p.s. I still consider myself blessed for the experiences I am having!

---------------------------------- ---------------------
On Accountability

The other day my Facebook status read "I am building a regime of accountability partners." (if you haven't friended me on FB yet. . . you should!)

I've been fortunate to have found like-minded people with whom I can share this all too frustrating journey. Local to inter-continental, I have found a walking group and a running partner. These local-ites are great and I enjoy spending time with them.

I have also been blessed with a correspondance accountability partner. We only met in person once and hit it off. We've been emailing each other weekly since June. She's honest about her journey and I find it completely refreshing. I feel 100% comfortable not only sharing with her that I ate poorly but also the horrible deets also. Even if that means admitting to a pizza binge (*blushing* it's true). In addition to her honesty, she's insightful.

So, it was no surprise when I found this gem of a response to my weekly check-in this week:

"Question: How do you feel about yourself right now? How about the the last few days, weeks or months? Will thoughts, if not great, change once you achieve your ultimate weight loss goal? Will they be lasting thoughts or fleeting based on what the scale reads or after only 2 slices of pizza? You may, as I am, wish to consider making that a primary goal of which to investigate. This (or whatever is not working as you would have it work, however have yet to identify) could be the bigger issue and the weight, residual. Reading, and other connections, are leading me to believe that the weight/health issue is a close second, but not the issue. I am working on making that connection for myself and through it, will allow my self to eventually conquer my own sabotage. This sort of self-examination requires more than than the band aide solution of celebrating 3lbs of water weight...let's dig a little deeper."

(she kindly gave me the okay to reprint. )

While this question has hounded me in my head, I've never seen it on paper and it's certainly never been asked of me. It was a powerful moment and I'm still processing a response. But I know whatever the answer, I can be honest and say that it's not only affecting my weight loss efforts but other areas in my life as well.

So, I now ask you the same question: What's the primary issue seeping into your life and sabotaging your efforts to be the best you?

Keep pushing!

- Kareen, RD

Contemplation

2010-08-01T20:19:00.000-07:00

Living life through blog can get messy. I'm the type of person who jumps in with both feet and then figures out the water is cold. That doesn't play out well in the blogger-sphere. Sometimes it's embarrassing to put something out there and then realize I can't (or don't want to) follow through.

I'm taking a minute to think through my thoughts and plans to determine my next course of action. Not saying that plans don't change but they shouldn't change every five minutes :) I don't do that in my professional life so it's not acceptable in my personal life. It's wreaking havoc and that's never a good plan.

I'll be back and I'll be better than before :)

- Kareen, RD

The RAW Truth

2010-07-21T20:24:00.000-07:00

While perusing a couple of blogs, I encountered a post from a relatively normal blogger celebrating her one year anniversary since going raw. Raw? Who eats Raw? No cooked food?

I'd previously associated the Raw food movement with the fringe of society but as I read this blogger's story, I felt as if I was reading my diet and health history. I continued to read how moving to a high Raw diet helped her symptoms immensely and suddently, eating Raw didn't seem so out there. Here's a women around my age (and with a family to boot) making this lifestyle choice work!

That was a couple of weeks ago and now I can't get enough on the topic. Specifically, living a raw, vegan lifestyle. I have seen where some people choose to incorporate raw meats/eggs into their diets. To this ServSafe certified girl, that's too risky.

As I just alluded to above, there are different types of Raw Foodism so I'll provide a brief, general overview. Hope this helps if you've kept your head in the dark like me.

Farmer's Market we visited while on vacation

The Basics

- Foods are not heated above 115oF (45oC). So you're not forced to eat only cold food; it can be warmed!

- Foods can be frozen depending on the raw foodist to whom you are speaking. This is an area of debate because the viability of frozen enzymes is compromised.

- Foods heated above 115oF are believed to have lost nutritional value and therefore are not as potent.

- Foods typically eaten are fruits; vegetables; nuts and seeds; sprouted grains and legumes.

Food Preparation

In general, food prep is easy as fruits and vegetables are naturally ready-to-eat! Soaking and sprouting, of course, require more planning. And there are gourmet raw recipes such as raw lasagna, for example. So it's up to the individual to determine where in the raw food spectrum they want to be.

Why Raw Food?

- Increased intake of digestive enzymes, helps promote optimal digestion. Digestive enzymes are destroyed when heated above 115oF.

- Greater intake of unprocessed foods leads to better health, increased energy and sustainable weight management.

- Reduced intake of processed foods decreases exposure to excitotoxins

As with all non-traditional diets, debate surrounds raw foodism. I'm working on a book review post that will address these issues.

I'm sensing an adventure in the offing!

- Kareen, RD

Vegan Yum Yum Update

2010-07-19T21:34:00.000-07:00

Last week's momentary illness delayed the start of my Vegan Yum Yum adventure. I was going to cook through the book in order but was thwarted on the very first recipe by a waffle iron. The delicious sounding "Blueberry Waffles with Lemon Icing" requires a cooking item we do not own. How depressing. Fortunately I recovered quickly and it's on to the next recipe "Breakfast Sandwiches." The cooking will commence this weekend!

Stay hydrated!

- Kareen, RD

Silence

2010-07-19T19:30:00.000-07:00

The blog posting silence will end soon. I've got a couple drafts going but fell ill the latter part of last week. Feeling better and ready to tackle this week.

Be back soon!

- Kareen, RD

Vegan Yum Yum Deliciousness

2010-07-13T04:28:00.000-07:00

Finally, my newest recipe book is here! I ordered it about a week ago and I've been waiting impatiently. The book is based on the hugely successful blog of the same name: Vegan Yum Yum. Lauren Ulm (Lolo), the author, is not a chef nor is she a professional photographer but she is super-talented!

First, this is one of the most beautiful recipe books I have ever owned. I mean, really. The book is chalkful of beautiful photos and of course, yummy recipes. How do I know? Her website has been my go-to for over the past two years. Our 2008 Thanksgiving meal was based on Lolo's creations!

I'm super-excited to dive into her cookbook!

So, the project to which I referred in this post is about to begin: Journey through Vegan YumYum!

Think of Julie and Julia. I'm going to cook my way through Vegan YumYum and share my adventures with you! There are 103 recipes including one chapter on drinks and one on sauces/dips/spreads over 278 beautiful, full colour pages. My goal is one recipe per week plus perhaps one of the drink recipes and as needed, the sauces. That's approximately 90 weeks of cooking! Many of the recipes have not been featured on the website and I'll gladly re-make the ones I've tried in the past! Yum!

So as not to violoate intellectual property and copyright laws, I won't post the recipes but I will describe ease of preparation and taste. And although my pictures will not be of the same calibur as Lolo's, I will post some pics of the process and of course, the final product.

Let's get cooking!

- Kareen, RD

Product Junkie

2010-07-11T17:30:00.000-07:00

Beachbody's Turbo Fire was released a couple of weeks ago and the furor has somewhat died down but it reached fever pitch for a few days. I wanted it so bad and I'm really surprised, I made it out of the marketing onslaught without making a purchase. Why?

Well, I'm a product junkie.

The term, as I've heard it, is usually applied to persons who cannot turn away from a hair product but I feel it's applicable to my situation. I'm also sure my hubby would agree with me! Although he's so supportive and hasn't said a word about this little. . . issue.

I love all things exercise related. There are few gadgets, DVDs, programs that don't appeal to me. If it costs money, it must be good! The more expensive, the better the results, right? The problem is that I use the product or attend the program for a couple of weeks before moving on.

I joined a gym recently (which I admit I haven't visited since the first week I joined - so disappointing) because they offer a CrossFit class which, of course, is extra cash, but I really want to join. And then of course, there remains my desire to purchase Turbo Fire.

I don't think I would consider the issue and issue if I followed through with completing each program and even writing a review or two along the way. Kinda like Nicole at The Fitness Freak. But I don't. Well, once I did with ChaLEAN Extreme.

So is it just that I like to spend money where money may not necessarily exist?

As an organization-, structure- and rule-loving type of girl, I am automatically attracted to products that meet any of those criteria. With exercise programs, the fixed timeline draws me in like a moth to a flame. How could I not follow through and succeed? And when I don't complete the program, I always have a valid reason for why I didn't succeed. While I'm not trying to make excuses, I do wonder if I haven't found a home fitness plan that suits me.

I still want to purchase Turbo Fire and I'm still inquiring about CrossFit at my local gym but I'm willing to compromise for our bank account's sake.

I thought about completing a program I already have to justify another fitness-related expense just like I did for Insanity, but instead I am moving forward with purchasing Turbo Fire because I love a good kickboxing program and I love Chalene Johnson's style. The 24 Hour Turbo Kick aerobics class is the standard by which I judge all other classes (and they all do fall short!). So I'll wait on CrossFit and have requested Turbo Fire for my b-day :)

Now . . . what about a Bodybugg. . .

- Kareen, RD

How do you show love?

2010-07-07T19:49:00.000-07:00

"Have you thought about how you will show me love when I'm on a raw diet?"

That's the question I posed to my husband a couple of nights ago. Now, I haven't yet decided on pursuing a raw lifestyle but I know my husband shows his love through his delicious creations or foodie purchases from the store. He paused and said he hadn't thought about it but was appreciative that I acknowledged his displays of affection.

He said he would think about it and I responded if he needs suggestions, I have some :)

Support is essential no matter what lifestyle change on which you are embarking. I cannot succeed without my husband's support but I also understand I have to specific about how he can best support my endeavors.

Most people show love through food or feel love from acceptance of their food. It defines the full spectrum our social events: from funerals to baby showers. So making any change to the way in which you eat will likely impact someone in your circle. For the workplace birthdays, etc, you can get away with being firm and declining without an explanation but for family and friends, you may want to explain your goals. I believe once they understand; they will support. They will probably ask how they can help!

When my hubby does ask how he can show his love, I may offer the suggestion that he can still prepare a delicious meal but perhaps from a specific 'Kareen-approved' cookbook.

As you're making plans to improve your health. . . your life, don't forget to tap into the power of encouragement around you. Food doesn't have to be the only expression of love. Speak up and let your family and friends know how they can help you reach your goals!

Keep moving forward.

- Kareen, RD

New York City!

2010-07-01T21:01:00.000-07:00

It's been almost a week since I returned from NYC. Even though it was a business trip with my boss, I had a good time. A solid good time.

NYC is smelly, crowded with aggressive people BUT the energy was palpable and invigorating! There's no place like NYC. I was inspired to create a new blog, Loczurious; I wrote several blog updates; and created a new summer exercise program.

Yet, with all that positive energy flowing one little nagging thought kept rearing itself: I wonder how many more adventures will be marred by my weight? It's the truth. Extra weight always reminds you of its presence. Whether it's catching a glimpse of yourself in a store window or trying on clothes in a fancy store where nothing fits or. . . you get the point. It's just there.

I'm confident that I will lose the weight but I'm not going to wonder when anymore. I'm doing it now.

Cliched as it sounds, my quest is beyond vanity at this point. I need to get healthy. I lose my breath when I'm walking and talking on the phone at the same time. I mean regular paced walking. I won't even mention the hot mess that is climbing stairs. My feet hurt when I get out of bed in the morning signalling the worsening of plantaar fasciitis.

So, gotta get to bed as a new adventure begins tomorrow. Meeting a friend bright and early to run!

Happy Canada Day to my fellow Canucks!

Have a safe and happy Independence Day weekend to my friends here in the U.S.!

- Kareen, RD

Monday Again?!

2010-06-21T18:49:00.000-07:00

The days just fly by; here we are again looking at another week!

I'm excited, hopeful and almost giddy. . . but more on that later.

First, I would like to announce that I have reached 10 subscribers. Yay! Thank you to family, friends and those who I have never met for taking the time to not only read my musings but also subscribe :) I appreciate you!!

What's on tap for this week?

My hubby came up with a great idea (he's full of good ideas and I love him for it!) that incorporates my cooking enjoyment and desire to blog more often. That's efficiency!

This week will be the planning phase as I will be on a business trip for part of the week which leads me to why I'm excited and even a little giddy. Even though I will be traveling with my boss, I am looking forward to getting away to a cool city! I'll post about the trip when I return.

I've been fortunate enough to have traveled to Denver & San Diego so far this year. It's a nice change of pace even though the travel time will be epic; we'll be in the air for the majority of this trip.

Health-wise, I have scheduled gym time for tomorrow afternoon. This evening I ran errands for the trip (does that sound like an excuse to you as much as it does to me?). While away, I will use my fitness DVDs and the trip should involve lots of walking.

Well that's it for me and this week. What do you have planned?

- Kareen, RD

Monday Pain

2010-06-14T20:40:00.000-07:00

Every Monday starts off early. . . like 2 a.m. early. My husband has a long commute at the start of every week so he's out of the house before the thought of dawn enters the night's mind. I try to go back to sleep but, at my request, he calls me periodically to check in and I just have a hard time falling back asleep.

No matter how early we go to bed, getting up at 2 a.m. hurts. Eating right and working out on Mondays is a challenge.

Today I made a choice to eat on plan: according to Sparkpeople, my calories were spot on! Today I made the choice to workout at my new gym. Yep, I took the plunge and joined. I went to a Zumba class tonight and had a ton of fun!

I'm now home sweaty and tired but feeling wonderful because I accomplished the health goals I set for myself today.

Taking it moment by moment,

- Kareen, RD

"A-ha" Moment Not Needed

2010-06-11T05:40:00.000-07:00

Wanted to share these experiences with you from this past Wednesday. Here it goes. . .

Situation #1

As my profile indicates, I am a Registered Dietitian. I have the pleasure of working with the community on an outpatient basis which can be both frustrating and rewarding at once. I received a call yesterday from someone seeking nutrition counseling for weight loss. Not an unusual request; what made it different was the desperation in the voice. This person sounded so desperate to gain control of his/her weight, it sounded like an emergency call. This person sounded as if they had reached bottom and was screaming as loud as possible for help. I was moved by the call. I can help this client and I know he/she will be successful because although I struggle with my weight, I am good at what I do and have a good track record with clients.

I digress.

What struck me about the call is that I am not in that same, desperate place. I really, really want to lose weight but I'm not desperate. I feel as if I've reached bottom several times but I'm not screaming for help. So now I am left to wonder what's in it for me. Doesn't that sound so Jillian Michaels? What benefit do I derive from remaining fat? I'm not going to over-analyze the situation but I am curious about me.

Situation #2

After work, I head to Wal-mart and choose a cashier. The people in line in front of me were obese. I mean morbidly obese. The whole family: mom, dad, 3 teenage girls. Their cart was full so it appeared to be a re-stocking type of grocery trip. And let me tell you. . . that cart contained only crap. Yes, I judged. I am a judger but what's the saying? "When you point a finger there are three fingers pointing back at you?" Close enough. . you know where I'm going.

Back to the cart: there's cake, packages of brownies, bags chips, bottles of soda and all the packaged, full-of-sodium-and-fat entrees you could imagine. Not a fresh fruit or vegetable in sight. I looked at my cart: water, high fructose corn syrup free whole wheat bread, low carb 6" tortilas and a pack of gum. Then I chuckled. Almost laughed out loud.

In all honesty, I have never eaten even half of the items I saw in the 'obese' cart but here I am overweight (very likely obese based on my BMI) and judging others because of their food choices.

So went my second weight loss reminder: it's all about portion sizes. You can get fat on 'healthy' foods. Trust me on this one. Hello? All foods have calories.

There are other consequences besides weight gain to consistently eating sodium-, fat- and calorie-laden foods but the crux of weight loss remains the same: calories in versus calories out.

So those three fingers pointed back at me. I am fat because of I've been eating out of control. I abuse food.

Next steps?

I may not be desperate to lose weight and I may not have actually reached bottom yet but I don't have to wait until I get there. If eating the right amounts of food and exercising daily have to be mechanical actions then that's what I have to do. There doesn't need to be an 'a-ha' moment flooded with emotion for me to get my butt in gear. There are a lot of things I do consistently not because I want to but because I have to or there are consequences: like my job.

So, it's my job to lose weight and get healthy. It's that simple.

Slowly moving to the mark,

- Kareen, RD

Memory Lane

2010-06-07T21:18:00.000-07:00

Hello!

It's time to address the white elephant in the room. My goal date, May 22, passed and I didn't reach my weight loss goal.

Disappointed? Yes, I am but not broken. I lost a net of 5 lbs and while that's a drop in the bucket it's a loss.

May 22 was also my five year wedding anniversary. My hubby and I were on vacation visiting family during that time. I couldn't rightly be depressed during such a wonderful occassion. I would not let weight ruin the celebration.

So, two weeks out from vacation, I'm re-focussed and ready to tackle this thing called weight loss. I spent the weekend looking through wedding pictures with my hubby and wow, I looked great! Tooting my own horn here :) Besides how I looked, the pictures reinforced the fact that I have been successful at weight loss. And not just five years ago but also a couple of years ago although I don't have pictures to document that phase.

What's the next logical thought? What was I doing 'right' during that time? AND more importantly, what should I do to maintain so I'm not in this position again?

Question 1: What have I done in the past to lose weight successfully?

1. Worked out two hours/day - one hour in the morning and one in the afternoon/evening.
2. Had a gym membership.
3. Faithfully logged EVERYTHING I ate in Sparkpeople.
4. Weighed-in weekly.

It's not complicated but I haven't been following that plan and I haven't lost weight as I have in the past.

Question 2: What do I need to maintain successfully?

Truthfully, I've never reached the maintenance phase. While I've been successful at weight loss I have never actually reached my goal weight and eventually I fizzle out trying to reach that goal. So my main task is to stay the course. I'll deal with maintenance as I get closer - one step at a time.

I'm going to spend this week checking out the local area gyms. Hopefully I find one but if not I'll stick to the home workouts diligently. Even if I find a gym, I will continue with home workouts but I need interaction with like-minded people at this point.

I'm excited!

- Kareen, RD

What's for Lunch Tomorrow?

2010-06-02T19:39:00.001-07:00

First, the Rootin' Tootin' Salad from yesterday was delicious and super filling. Fiber is good. Tonight's recipe was an experiment and it is...what's a synonym delicious? Ah yes, it is pleasing, especially to the taste.

Seashells and Mushrooms in Basil Creme Sauce
from Vibrant Life May/June Issue; recipe by Vic and Dee Scalzo

Yield: 4 1-cup servings

8 ounces whole-wheat seashell macaroni, uncooked
3 cups portabello or button mushrooms, sliced
2 teaspoons dried or fresh basil, chopped
1/4 teaspoon garlic powder
1 tablespoon unbleached flour
1 cup soy milk
3 tablespoons vegan cheese, grated

1. Cook macaroni according to the package directions. Drain.
2. While pasta is cooking, heat large nonstick skillet over medium-high heat. Add mushrooms. Sprinkle with basil and garlic powder. Cook five minutes, or until mushrooms are tender, stirring frequently.
3. Place flour in a small bowl. Add a few tablespoons of milk, stirring to make a thick paste. Gradually add remaining milk, stirring until smooth. Add mixture to skillet, along with cheese. Reduce heat to medium and cook, stirring until the sauce thickens slightly. Toss in the seashell macaroni and coat with sauce.

Nutritionals:
Calories: 179; Total Fat: 3 g; Protein: 11.5 g; Fiber: 6.2 g; Sodium: 104 mg

Okay, let's get to cooking!

The pasta. Yes, I weighed it

It's ready

Mushrooms sliced and basil chopped

Sauteed mushrooms in water to reduce fat content

I made a roux. . . okay, it was more like memories of a roux

The finished product and for a first run, it tasted pretty good

Next time, I'll incorporate veggies into the cooking process. Tomorrow, I'll toss in some frozen spinach and corn.

If you try it, let me know what you think.

Until the next episode, keep eating right!

- Kareen, RD

Rootin' Tootin' Salad

2010-06-01T21:29:00.000-07:00

Hello from the EatingRight kitchen!

This is the second time I've made this recipe and I love it so I'm sharing. The first time around, I followed the recipe to the letter. Tonight, I switched it up based on convenience and taste.

So here's the original recipe from Foods That Fight Cancer by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

1 15-ounce can showstring beets, drained
1 small jicama, peeled and cuts into matchsticks
2 medium carrots, peeled and grated
3 tablespoon lemon juice
2 teaspoons stone-ground mustard
1/2 teaspoon dried dill weed

Combine beeds, jicama, and carrot in a large salad bowl. In a small bowl, mix lemon juice, vinegar, mustard, and dill. Pour dressing over the salad. Toss to mix. Serve warm or chilled.

Nutritionals per 1/6 of the recipe

Calories: 56; Fat: 0.3 g; Protein: 1.2 g; Carbohydrate: 13.1 g; Fiber 4.5 g; Sodium: 209 mg

Here's what I used tonight:

Yellow organic baby carrots, organic baby carrots, jicama, lemons, seasoned rice vinegar, stone-ground mustard, dried dill weed

Carrots before...

. . .carrots after!

Jicama! I'm new to this root vegetable. Not sure if I can fully describe the taste but it is close to kohlrabi and it's delicious.

All together. The salad presents beautifully with the magenta colour of the beets so be sure to try it out!

Time to get saucy

Final, yummy product! Can't wait for lunch tomorrow. Mmmm!

Please let me know if you try the recipe. It's quick, easy, nutritious and delicious!

Keep eating right!

- Kareen, RD

My New Favourite Smoothie

2010-05-01T21:15:00.000-07:00

Here's the latest smoothie currently on heavy rotation in the EatingRight home. The original recipe is from the excellent Cancer Project vegan cooking class I am attending.

Below is the adapted version of the recipe. I use what's on hand and it's delicious in all its iterations!

Fantastic Fruit Smoothie
What you'll need:
1 frozen banana
1 c frozen blueberries
1/2 cup frozen pineapples
6-8 frozen strawberries
8 oz pomegranate juice
Lots and lots of baby spinach
Cold water as needed

Place the fruit in the blender:

Next add the spinach (trust me. . . all the nutrients without a compromise in taste):

Lastly add the juice:

Now you're ready to blend. Add water and/or juice as necessary to reach your desired consistency:

Time to enjoy!

If you try it drop me a line to let me know what you thought. Looking forward to hearing about your variations!

- Kareen, RD

An Apology

2010-04-18T14:31:00.000-07:00

Well, it's been some time since I blogged but I had to take a step back from the public (sorry to my 5 subscribers) and reassess the weight loss journey. For now, the journey will be less public. In the past three weeks, I've lost 4.6 lbs and it's staying off. I think the pressure to succeed and not wanting to be embarrassed worked against my efforts.

I will remain somewhat mute on weight loss. Instead, I'm going to focus on nutrition which is my area of expertise.

To those who read my musings, I appreciate the support! Hope you'll join me as I venture into new territory!

- Kareen, RD