Brendita's Blog

I’ve heard a lot about no-carb and low carb diets, but I never thought a lot about it because I’ve never really had to lose weight. Up until about a year and a half ago, my weight stayed pretty much the same. As I wrote of previously, medication and my slacking off on aerobic exercise has left me with quite a few extra pounds, so I have put myself “on a diet”.

I have pretty good eating habits, so I’m not worried about regaining weight once I’ve lost it, but I would like to change a few habits to ensure a healthy future for me and my family. This is why I’ve been researching low carb lifestyles.

Carbohydrates, once digested, form glucose, which the bloodstream transports throughout the body. This glucose is then burned and used for energy. Of course, any glucose that is not used for energy will be stored in the body as fat.

The most noticeable benefit of a low carb diet is weight loss because in the absence of this glucose from carbohydrates, your body begins to burn its excess fat stores. This is great, in theory, but a diet that is too low in carbohydrates and too high in protein can cause kidney problems, so you must take care not to reduce your carbohydrate intake too drastically.

Part of my low carb approach to cooking and eating includes the use of shirataki noodles. I really recommend them to anyone who is looking for a low carb alternative to pasta. They have absolutely no flavor but they absorb the flavor of whatever you add them to.

I’ve read that they’re available in dried form, but I haven’t been able to find any. The kind that I buy is packed in liquid and must be refrigerated. I bought my first few bags at the local health food store. I’ve also seen them for a great price on Amazon.com. I haven’t yet checked my local supermarket, but if they don’t carry them there, I’ll definitely be getting them from Amazon.

To use them, I put them in a strainer and rinse them really well, for about 2 minutes and then allow them to drain completely. They’re really easy to cook with if you’re adding them to a sauce. All you have to do is add them to the sauce when it’s done and allow them to heat up (about 3 or 4 minutes).

You can also serve them with sautéed or grilled vegetables, chicken or fish, just add them to pan after you’ve removed what ever you’ve cooked and “swoosh” them around and they'll absorb the flavors of whatever is left over in the pan. If there’s not enough left in the pan to swoosh, I add a little bit of port wine mixed with coffee to de-glaze the pan and make a small amount of sauce. I know the wine/coffee thing sounds weird, but it really intensifies the flavor of whatever you’re cooking without altering it. In other words, you won’t taste wine or coffee.

When you’re cooking with shirataki noodles, be sure that you don’t overcook them or they’ll get really rubbery. I’d also advise that you prepare only what you’re going to eat at any one meal because, again, they can get very rubbery if they’re reheated for too long.

I’ll be sure to share some recipes as I learn them and I hope that you’ll do the same!

It’s that time of year again! It’s getting warmer outside and soon, I’ll put away my winter coats and clothes. I really dislike shopping, so I need to get back in shape so I can fit into my Spring clothes!

I finally weaned myself off of the 2 anti-inflammatory medications I’d been taking for pain caused by an old back injury. I was really afraid of waking up in pain every morning, but it’s been close to a month since I’ve had my last dose and the pain is quite manageable. I had tried to stop taking it before, but I couldn’t tolerate the aches and pains. I’m SO glad that I decided to try again. So far, so good .

The medication combined with a decrease in aerobic exercise caused me to gain some weight, so I’ve made a goal to shed the excess pounds by the end of May. I’ve added more stretching to my workout routine and I believe that this has helped a great deal with my pain management. The workout plan I’ve been following for the last 11 days is as follows:

Mondays and Thursdays:

4 Sets Leg Extensions + Dumbbell Shoulder Presses
4 Sets Squats + Upright Row
4 Sets Walking Lunges + Front Shoulder Raises
4 Sets Leg Curls + Rear Deltoid Raises
4 Sets Stationary Lunges + Dumbbells Bicep Curls
4 Sets Dead Lifts + Barbell Curls
Leg Raises (1 set of as many as I can do)
Side Bends With Dumbbells (1 set of as many as I can do)
Twisting Sit-Ups On Slant Board (1 set of as many as I can do)

Tuesdays and Fridays

Push-ups (1 set of as many as I can do)
4 Sets Flat Dumbbell Chest Presses + Tricep Extensions
4 Sets Dumbbell Pullovers + Bench Dips
4 Sets Flyes + Kickbacks
4 Sets Barbell Rows + Calf Raises
4 Sets One Arm Rows
Leg Raises (1 set of as many as I can do)
Side Bends With Dumbbells (1 set of as many as I can do)
Twisting Sit-Ups on Slant Board (1 set of as many as I can do)

I only rest for about 15 seconds in between sets. I also move from one exercise to the next as quickly as I can, to get and keep my heart rate up. I wear a heart rate monitor to make sure I don’t rest too long. After I do the above, I do about 20 to 30 minutes on stationary bike. I’d prefer to go on my elliptical machine, but it needs a replacement wheel… which I can’t find ANYWHERE!!!!!

As far as my eating goes, this is more or less what my daily food intake looks like:

• Green tea
  
• ½ a grapefruit and an orange
  
• Greek Yogurt (some days)
  
• Green, red and bibb lettuce, about 3 tablespoons of rinsed and drained canned beans, shredded carrots, broccoli slaw (pre-cut broccoli slivers), arugula, sliced grilled portabella mushroom, chicken breast or steak and balsamic vinaigrette (This is a GREAT portable lunch. I’ll have to think of some different lunch options, so that I don’t get bored)
  
• Handful of mixed nuts (walnuts, almonds, peanuts and cashews)
  
• Steamed or grilled veggies, mixed salad and fish, chicken, turkey or steak.
  
• Lots and lots of water (I always drink a lot of water, so this is not new)
  

I heard about this wonderful pasta/rice substitute called Shiratake on the Dr. Oz show. It’s a noodle made from elephant yam. It has no flavor at all, so it absorbs the flavor of whatever you mix it with. So far, I’ve only tried the “fettuccine” version of it, but it also comes in the shape of rice grains and other kinds of pasta such as angel hair and spaghetti. I made it with a tomato sauce and it was delicious! My husband and son liked it, too, so I’m looking forward to incorporating it into our dinners. It’s a “zero” calorie food, meaning that any calories that it has are burned up by your body as it digests it.

I’m still working on having breakfast on the weekends. I usually end up not eating until noon, which is bad. I’ll continue to work on it, though. One step at a time. I guess it’s official: I’m in SPRING TRAINING! I’ll keep you posted on my progress.

I recently revived my lunchtime exercise class at my “other job”. I taught this class for almost 13 years, but I chose to stop teaching in 2008, after we launched Brendita’s Body Works. I just didn’t have the energy any more. A lot of my students have been asking me to start teaching again and I must admit, I really do enjoy teaching exercise. My class started again a few weeks ago and, slowly but surely, students are making their way back to it.

A few days ago, I was talking to one of my students after class and she mentioned that her inner thighs were really “out of shape” and asked what she could do to firm and tighten them. I explained that the inner thighs are a very easy muscle group to exercise, but they are also one of the first places to show a lack of fitness. It’s a relatively small muscle group that is quite responsive to exercise.

Every time you stand up, sit down walk, run, etc. you use many muscles: gluteus (butt), quadriceps (front thigh), hamstrings (back thigh), calves, abdominals and lower back. The inner thighs muscles, however, are only engaged when you cross one leg in front of the other or open and close your legs… (maybe you can ask Rick Santorum supporter Foster Friess about that one ). Unless you do very specific movements to exercise the adductor (inner thigh) muscles, they can easily become flabby and lose tone.

To firm the inner thighs, lay on your back with your arms stretched on the floor, over your head. Press your lower back down into the floor and extend your legs all the way up, so they’re perpendicular to your body (the bottom of your feet will face the ceiling). Open your legs as wide as you can and then bring them together until they almost touch. Repeat this as many times as you can, rest and then do it again. As you get stronger, you can point your toes and alternate crossing one thigh over the other, instead of just bringing the legs close together.

Do these leg “scissors” 2 to 3 times a week, on non-consecutive days and you will soon see and feel the muscles getting firmer and tighter. Please keep in mind that there is absolutely no way to “spot reduce” any area on your body, no matter how many repetitions you perform. These exercises will not burn fat from the inner thigh area, but they will tighten the muscles that lie underneath.

Mineral oil is a petroleum derivative. It is a by-product of oil refining. It is In addition to being used in a large number of skin/hair care products, it's also added to many iron supplements as a prophylactic for the constipation that usually accompanies increased iron intake.

Unscented "baby oil" is just plain mineral oil. Scented baby oil is mineral oil with a little fragrance or perfume. As far as it being safe for all babies, well, that's kind of misleading. No one can state that any ingredient (natural or otherwise) is unequivocally safe for ALL skin types. Sometimes when people read that a product is safe for babies, they assume that means it must be safe for anyone. I have a SEVERE sensitivity to mineral oil... but I also have sensitivities to a couple of nut & fruit oils.

Cosmetic grade mineral oil forms a waterproof barrier on the skin, so it can prevent dehydration. However, this barrier can also cause the skin's own oil to become trapped within the pore, causing acne to form. This is most likely where mineral oil got its bad reputation for clogging pores. When mineral oil is used in the hair, it can be very difficult to remove without the use of sulphates (SLS) or harsh detergents.

Cosmetic and medicinal grade min oil is very "clean", so I don't believe the scary things I have read about the carcinogens in it. It's considered "natural" by some because it comes from oil (something from the earth). Technically, you could call mineral oil an "all natural" ingredient, but I personally think that such a statement is a great stretch and twist of the definition. Cosmetic companies that use mineral oil do so because it's incredibly cheap and it lasts indefinitely, not because it is superior to other oils, moisturizers, etc. For me, mineral oil is right up there with sulphates: Since there are so many alternatives for both, I choose to play it safe and not use them.

Activated Charcoal is one of my favorite ingredients for both skin and hair care. It is charcoal, made of wood pulp and nutshells, that has been treated and purified with oxygen. One particle of activated charcoal can absorb HUGE amounts of toxins by completely surrounding and enclosing them.

Due to its ability to rapidly surround and trap toxins, activated charcoal is administered orally in emergency rooms to quickly absorb poisons in the stomach before they can get further into the digestive system. It is also recommend that home medical kits include activated charcoal tablets to use in cases of accidental ingestion of toxic substances.

Activated Charcoal is one of the main ingredients in Pore Rich ACES (Activated Charcoal Exfoliating) Masque, Face Off ACES Wild Sulphate Free Cleanser, Phat Head Sulphate Free Clarifying Shampoo and Phat Head Clarifying Conditioner. I became intrigued by it when I learned about its ability to surround debris: It acts like a magnet, drawing debris out from the skin and hair where it can be easily rinsed away. It a great way to gently remove debris and toxins without traumatizing or damaging the skin or hair. I have been experimenting with a formula for a clay based, non foaming shampoo that includes activated charcoal. If I'm successful, you'll certainly be hearing about it soon .

I really like the unique color activated charcoal gives my products. When I first started experimenting with it, I was a little worried that it would leave behind a dark residue. I was pleasantly surprised to see that it rinses away completely, leaving both skin and hair feeling detoxified, fresh and clean.

If you're looking for a gentle and effective way to detoxify your skin and/or hair, look into activated charcoal! I'm sure it will become one of your favorite ingredients, too. !

I can’t believe that the first month of 2012 is nearly over! My mother always told me that time goes by faster as you get older and she sure was right.

I’ve been eating breakfast every day, as planned. I get a few pieces of fruit from the “Fruit guy” near my job, but I still need some more bulk in my diet, so I’m going to start cooking/eating more beans.

Speaking of my food, I’ve been following the Paula Deen story and I’m a little disturbed by the whole thing. If you’re not familiar with the story, this is it in a nutshell: Paula is a TV chef and she’s famous for using lots of butter, lard and sugar. She cooks what is most commonly referred to as “comfort food” or “Southern Cuisine”. She was diagnosed with Type II diabetes 3 years ago, but she only admitted it to the public recently. People keep asking her when she plans on admitting that it was her cooking/eating habits that caused her to develop diabetes. They’re also “demanding” or “strongly suggesting” that she change her cooking style to include healthier foods. When I say “they” I’m referring to talk show hosts, news interviewers, etc.

Type 2 diabetes is a disease that develops, no one if born with it. It is caused by a combination of things, including being overweight, eating a diet that’s high in fat and sugar and not getting any (or enough) exercise. It is preventable and usually reversible.

I was watching The View yesterday and the ladies got into a heated discussion about the topic. When it was suggested that Paula should demonstrate how to make healthier meals and desserts one of the hosts said something along the lines of “She can’t because she’s known for cooking food that tastes good”.
When I hear people complaining about not wanting to eat healthy because healthy food doesn’t taste good, it makes me want to scream! I’m not a health fanatic by any means but I know that if I dine on fast food, soda and Hostess Twinkies, I’m going to have to pay the price for it eventually. There are plenty of ways to cook healthy AND tasty food. Most chefs on TV have changed their cooking styles in favour of more healthful cooking methods and techniques. That’s why Paula’s cooking style stood out so much.

Anthony Bourdain, another celebrity chef said this to TV Guide about Paula Deen "When your signature dish is hamburger in between a doughnut, and you've been cheerfully selling this stuff knowing all along that you've got Type 2 Diabetes. ... It's in bad taste if nothing else”

I saw Paula Deen deep fry a stick of butter !!! The fact that she waited 3 years before admitting that she was diabetic is very telling. She defended her method of cooking for years by saying that a person can eat anything he or she wants to, as long as it’s done in moderation. It would be nice if she tried to lighten up her old recipes and make them a little healthier. I just don’t see how she will be able to continue to have the same kind of cooking show, with all of that fattening, artery clogging food, while she’s acting as the spokesperson for diabetes medication. She has been saying that she doesn’t plan on making any major changes to her cooking style.

Actually, the reason she “came out” is that she agreed to be the spokesperson for a diabetes drug called Victoza. I didn’t hear this until about 2 days after the story broke. I wish she would have decided to promote healthier cooking and eating, instead of promoting a pill as a quick-fix.

SUCCESS! I've eaten breakfast every day for the past 5 days and I must say, I like it! I think I'll need to switch things up because I don't want to make myself sick of my favorite cereal. I have a tendency to do that sometimes. I got some fruit at the Farmers market on Wednesday (apples and pears). Next week, I'll get enough for the whole week because they were DEE-LISH!

I have been VERY sore since Monday. I've been working out 2 body parts a day, followed by ab work. I hadn't been very consistent with my workouts lately and it feels good to be back on track again. I go through all of the exercise with very little rest in between sets and exercises, to keep my heart rate up. I do this because I often don't have a lot of time to dedicate to pure cardio. I am thinking about filming some of my favorite exercises... we'll see. I'll either find a way to set up our Flip cam or I'll record using my laptop.

Well, I believe that's all I have to report for now. Ciao!

I tried to have my protein drink when I woke up this morning and it just wasn't gonna happen! I simply don't have an appetite when I wake up. I did have a lovely bowl of Heart 2 Heart cereal, though. I will make it a habit to eat or at least have a protein shake within 4 hours of waking up

I worked out for 35 minutes this morning, which was pretty lovely. I worked on my legs and shoulders and felt very, very wobbly immediately afterwards. I know I'm going to be quite sore tomorrow, but I'm kind of looking forward to it. It's my bodies way of telling me "Good job!"

I went online to look at my supermarket's circular and I was blown away at how simple it is to find sales AND coupons AND create a grocery list... all in one place! Who knew?? I can't wait to come back and report how much money I saved on groceries!

Tonight, I'm going to make a big batch of green tea, so I can flush out my system a little. I'll probably do a one or two day juice and tea fast at some point in the near future.

Until next time... Have a GREAT day!

OK. I thought about my menu for the week and I've come up with this:

Meal # 1: Protein shake with Almond Milk and Protein Powder
Meal # 2: Kashi Heart 2 Heart with Rice Milk
Meal # 3: Banana
Meal # 4: Veggie Soup or Noodles with Veggies
Meal # 5: Orange or Grapefruit

I haven't decided what to make for dinner this week. I'm going to look at the supermarket circular and see what's on sale!

I think this may be a good time to do a few meatless meals every week. Maybe I'll start out with one per week and increase it as the weeks go. We'll see...

There was a time, not too long ago, when my husband, son and me were all vegetarians. I can't remember what exactly what ended it... it was probably me and my love of steak ... OK. It was DEFINITELY me, because I'm the family chef .

I am going to go get my day started. I'll be back tomorrow. I hope you have a GREAT day!

I've never been a fan of New Years Resolutions. This year, however, I've decided to make a series of short term goals, every two months, and keep track of everything online.

A few weeks ago, I had food poisoning, so I had a lot of time to think. The pain in my belly and body wouldn't allow me to do much of anything else! At the time, my 46th birthday was a little less than 2 months away. I found myself thinking about how different my life is now than it was half a lifetime ago, at 23.

When I was 23, I lived alone and I used to prepare all of my meals (minus dinner) at night, before bedtime. My day started early because I worked the 6AM to 2PM shift at a health club, followed by college classes. I quick-to-prepare foods such as oatmeal, brown rice, plain boiled pasta, plain rice cakes, nuts, legumes, beans, raw or steamed veggies, typical salads (lettuce, cucumbers, sprouts, carrots, etc) and fresh fruit. Meals were very boring and basic, but I didn't mind and since I was only cooking for myself, I wasn't motivated to be very imaginative. I used eat small meals every 2-3 hours, beginning with breakfast every single day. As a result, my dinner was usually relatively small, because I wasn't that hungry.

For the next 2 months, I am going to revisit my old eating habits, but my meals will definitely be more flavorful and imaginative. I am going to make an effort to, once again, begin every day with breakfast. I wake up every day, at about 4:30 or 5:00, weekends included, so on those days, I'll prepare a protien shake before going to bed, so that I can have a liquid breakfast without waking my husband and son. Then, in 3 hours, I'll eat cold cereal and rice milk, as my first solid meal for the day. I LOVE Kashi's Heart to Heart cereal! If you've never tried it, you should: It's DELICIOUS!

I haven't decided about lunch, but it will most likely be noodles or soup. I'll let you know what I decide ! If you have any suggestions for healthy, portable lunches, please share them!

I desperately need more fiber in my diet, so I will be consuming a great deal of raw or lightly cooked veggies, such as grilled asparagus, zucchini, yellow squash, etc. I'll also have about 2 pieces of fruit a day, most likely mid morning and mid afternoon. I'll make my grocery list tomorrow (Sunday) and then come back and let you know what my menu for the week will look like.

My goal is to establish and follow a regular, healthy eating plan by 29 February 2012. I'll do this by taking time at the beginning of each week to plan out my families meals for the following 7 days. I'm also going to take advantage of online and store coupons/sales in an effort to save a few bucks. I'm always impressed when I see someone at the checkout with a stack of coupons, watching the cashier deduct $$ from his/her grocery bill. I want to be THAT person! Our son will be 21 in a few short months. When he was younger, I put a lot more effort and thought into meal planning. Since he's not home very often, I've become a little lazy about grocery shopping. That's not a good thing and it's definitely something I want to change.

I plan on blogging about my "mini goals" on a regular basis, to keep myself on track. I hope that you'll come back and check on my progress. I'd love to hear your thoughts and comments. Feel free to share any goals or New Years resolutions that you have .